“Steakums”

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

Weight: 155/105

5x on the 6 minute
300 Meter Run
400 Meter Row
1 Round of “DT”

Weight: 125/85

5x on the 6 minute
200 Meter Run
30000 Meter Row
1 Round of “DT” (9-6-3)

Weight: 75/55

WOD GUIDANCE & GOALS
On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and row should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight. Record your intervals

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“Bonjour”

100 Toes to Bar
every break do
9/6 Cal Bike
20 Double Unders

100 Knee Ups
every break do
9/6 Cal Bike
5 Attempts

75 V-Ups
every break do
7/5 Cal Bike
30 Double Unders

WOD GUIDANCE & GOALS
HANG ON!  Do sets of  at least 10 reps before having to break the toes to bar. Make sure you scale the movement so much that you can do 20+ in a row. As soon as you break, do an 9/6 cal bike (:30) and twenty double unders. Each break will take about one minute before you’re hanging again. Target 15-17 minutes.

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“Cookie…like”

5 x AMRAP 3
10 Burpees
15 Russian KB Swings
Max Calorie Row
Rest 1 Minute

Weight: 70/53

5 x AMRAP 3
10 Burpees
15 Russian KB Swings
Max Calorie Row
Rest 1 Minute

Weight: 53/35

5 x AMRAP 3
10 In+Out
15 Russian KB Swings
Max Calorie Row
Rest 1 Minute

Weight: 35/26

WOD GUIDANCE & GOALS
The faster you move the more cals you get! Move through the burpees in about :50. Choose a weight for the swings that is HEAVY and you may have to break in later rounds. Then in any remaining time (around :60-:90) row your heart out for max cals! You have one minutes to rest between intervals, which is plenty of time to get your heartrate down and compose yourself before you move again. Record total calories.

Post Total Cals to Comments.

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 8/10 effort for the first working set of strict press. You’ll then hold the same weight across. Reps three through five should feel spicy. On the final set, do as many reps as possible, five being the minimum! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered. Record your weight and reps.

Post Weights to Comments. Compare Scores HERE and HERE

WOD GUIDANCE & GOALS
Coaches will guide you through the designated warm up that engages your glutes, hamstrings, abs, and arms, to optimize your running form. You’ll then run two 800’s, slightly faster than your 1 miel PR pace. The goal is to be consistent!

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“Get to It”

With a Partner
150 Calorie Bike
100 Power Cleans
50 Muscle Ups

Weight: 135/95

With a Partner
125 Calorie Bike
100 Power Cleans
50 Chest to Bars

Weight: 115/75

With a Partner
100 Calorie Bike
75 Power Cleans
50 Strict Pull Ups

Weight: 75/55

WOD GUIDANCE & GOALS
Grab a friend and let’s go! Switching every minute or :45, accumulate as many calories as possible when it’s your turn, until you and your partner complete 150 calories. Bike calories should take 10-15 minutes, so scale amount to be within this range. For the power cleans, switch every 3-5 reps with your partner until you accumulate 100 reps. The cleans will take around five minutes to complete. Then chip away at the ring or bar muscle ups in singles or twos/threes. Target 20-25 minutes for the entire workout.

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“Greetings”

10 Rounds
10 DB Snatch
20 Squats
30 Bicycles

Weight: 50/35

10 Rounds
10 DB Snatch
20 Squats
30 Bicycles

Weight: 35/26

10 Rounds
10 DB Snatch
20 Squats
30 Bicycles

Weight: 25/15

WOD GUIDANCE & GOALS
Let’s go!! Choose a weight for the dumbbell snatches that you can always cycle 10 in a row, but the last four reps take effort! Complete the snatches in about :30. Move through the air squats as fast as possible (:20-:30) and then complete 30 bicycles in about the same amount of time (15 per side.) Target 20 minutes.

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“Mercury in Retrograde”

AMRAP 18
400 Meter Run
5 Wall Walks

AMRAP 18
300 Meter Run
3 Wall Walks

AMRAP 18
200 Meter Run
30 Plank Taps

WOD GUIDANCE & GOALS
The strategy for this one?! Run fast 400’s, and recover between wall walks. Run the 400’s in about 2:00 and complete the wall walks in around :60. Between wall walks, give yourself a five second countdown, and then try for your next rep. This will help you minimize your rest time. Target 4-6 rounds.

Post Rounds to Comments. Compare Scores HERE.