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.

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“Row”

1-2-3-4-3-2-1
Rest 2 Minutes b/w Sets

WOD GUIDANCE & GOALS
With ample rest built into to todays workout, you can attack these intervals at a 9/10 effort! In one minute target 200-300 meters, in two minutes 350-500+ meters, in three minutes 550-750 meters, and in four minutes 600-1k meters. Record your meters for each interval.

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 8/10 effort for the first set of four reps, then ideally add weight the following sets. On the final set of four, do as many reps as possible (target 6 reps) at about a 9/10 effort.

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“Touch Early”

5 x on the 3:00
15/12 Calorie Bike
12 Back Squats

Weight: 135/95

5 x on the 3:00
12/9  Calorie Bike
12 Back Squats

Weight: 115/75

5 x on the 3:00
9/6 Calorie Bike
12 Back Squats

Weight: 75/55

WOD GUIDANCE & GOALS
On the three minute bike 15/12 calories (:60) followed by twelve unbroken back squats, which you’ll be taking from the floor. The bike and squats should take no more than :90-1:45 to complete, so you have plenty of time to recover before the next interval begins. Record intervals.

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