WOD – Mon, Mar 2
AMRAP 10
250/200m Row or Run
15 KB Swings
rest :30 between rounds
MCx: 53/35
MAx: 35/26
MVx: 200/150m, 26/18
GOALS + GUIDANCE: Keep the row under :60, and the swings unbroken. Target 5 rounds.
Kettlebell Side Bends
3 x 10/10
WOD – Sun, Mar 1
10 x on the 3 Minute
16 DB Back Rack Lunges
12 DB Russian Twists/Side
8 Hand Release Push-Ups
4 Strict Pull Ups
MCx: 50/35
MAx: 35/20, knee hr push up, band
MVx: 25/15, reg knee push up, 4 ring rows
GOALS + GUIDANCE: On the 3 minute complete the 16 lunges (db behind the neck), russian twists with the db, then hand release push ups, and 4 pull ups. You will have about 1 minute to rest between rounds.
4 Rounds:
10 Band Lat Pull Down (hold end for 3s)
10/10 DB Bent Over Rows
10 DB Curls
Rest 1:30 Between Sets
WOD – Sat, Feb 28
In Teams of 2
30 Rounds for Time
6 Shuttle Runs
10 DB Snatch
4 Toes to Bar
MCx: 50/35
MAx: 35/20, knee or pike up
MVx: 25/15, 8 leg lifts
GOALS + GUIDANCE: Run 25′ down (1 shuttle) and 25′ back (2nd shuttle), 3 times to complete the shuttle run. Then do 10 alternating db snatch (:30) and 4 unbroken toes to bar. One partner completes a full round while the other partner rests. Alternate rounds with your partner for 30 rounds (15 each), target 35 minutes.
WOD – Fri, Feb 27
EMOM 10
2 Back Squats at 50%, across
tempo 31X1
GOALS + GUIDANCE: Tempo 31X1 means; take 3 seconds to lower to the bottom of the squat, hold it there for 1 second, stand up, take a 1 second pause before the next rep. The weight should feel light, but with no stretch reflex at the bottom your legs will have to work!
60-30-15 Wall Balls
30-20-10 DB Hang Power Cleans
15-15-15 Box Jumps
MCx: 20/14, 50/35, 24″
MAx: 14/10, 35/20, 20″
MVx: 40-20-10 wb 10/6, 20-10-10 db hang cleans 25/15, step 24/20″
GOALS + GUIDANCE: Unbroken on the wall balls? Maybe! Or break them into 20 reps then sets of 10. Finish 60 reps in 3 minutes or less, the 30 in 2 min, and 15 in 1 min. DB hang power cleans break into sets of 10 to save your grip and manage your breath. The box jumps will take :45. Target 16-17 minutes (20 min cap).
WOD – Thu, Feb 26
AMRAP 24
500/400 Meter Row
200 Meter Farmer’s Carry
MCx: 70/53
MAx: 400/350m, 53/35
MVx: 375/300m, 35/26
GOALS + GUIDANCE: Complete the row in 2 minutes or less, then choose a heavy weight for the farmer’s carry. You may have to take a quick pause at the 100 meter mark. The carry will take around 2 mintues. Target 5-6 rounds.
WOD – Wed, Feb 25
EMOM 12
Min 1: Max Alternating Pistols
Min 2: 200 Meter Run
MAx: pistols to bench/ball, 150m
MVx: lunges, 100m
GOALS + GUIDANCE: Pistols take 2-3 seconds per rep, target 20 in the minute before running 200 meter in the 2nd minute. Expect your legs to feel heavy the first 50m of the run.
5 Rounds:
20 KB Swings
60 Double Unders
MCx: 53/35
MAx: 35/26, 20 attempts
MVx: 15 swings, 60 singles
GOALS + GUIDANCE: Choose a weight for the kb swings that feels light and you can go unbroken every round. Swings will take around :60, and spend no more than :60 on the jump rope. Target 10 minutes (12 cap).
WOD – Tue, Feb 24
8 x AMRAP 2 (alternate amraps)
AMRAP 2:
1 Round of “DT”
Max Burpee Over Bar in Remaining Time
Rest 1 Minute
AMRAP 2:
1 Round of “Cindy”
Max Plank Hold
MCx: 155/105
MAx: 115/75, 5 strict (band) pull ups, 10 knee push ups
MVx: 75/55, in+outs, 5 ring row, 5 knee push ups, 10 squats
GOALS + GUIDANCE: For the first AMRAP, complete 1 round of “DT” (12 deadlifts, 9 hang cleans, 6 jerks) which will take around 1 minute, and in the remaining time do max burpees over the bar. Rest 1 minute, then do the 2nd amrap. “Cindy” is 5 pull ups, 10 push ups, 15 squats (about 1 minute or work), and in the remaining time you will hold a plank. You’ll do each amrap 4 times. Record total burpees.
WOD – Mon, Feb 23
2 x 2 @ 7//10 RPE
2 x 2 @ 7.5//10 RPE
2 x 2 @ 8//10 RPE
2 x 1 @ 7.5/10 RPE
MVx: hang clean (optional) stay at same weight across 8 sets)
4 Rounds For Time.
15/12 Calorie Bike
15 Front Squats
30 Sit Ups
MCx: 95/65
MAx: 12/9 cals, 75/55
MVx: 9/6 cals, 10 fs 55/35, 20 sit ups
GOALS + GUIDANCE: Complete the bike in :60 or less. Choose a weight for the front squats that’s light and you can complete them unbroken every round. Use the sit ups to recover/catch your breath. Target 12 minutes (15 cap).
Single Leg Glute bridge
3 x 10/10
5 x on the 2 minute:
1 Power Clean
1 Front Squat
1 Squat Clean
*build
GOALS + GUIDANCE: Before starting the complex, coaches will help you build to a light weight, a moderate weight, and then a moderate to heavy weight at which you’ll start the complex and then build from there. Remember, form/technique over adding weight.