“Breach”

5 Rounds
15/12 Cal Bike
30 KB Swings
4 Rounds
15/12 Cal Row
30 KB Lunges
3 Rounds
15 Hand-Release Push Ups
30 Double Unders
2 Rounds
15 Sit to Stands
300 Meter Run

Weight: 53/35

5 Rounds
12/9 Cal Bike
30 KB Swings
4 Rounds
12/9 Cal Row
30 KB Lunges
3 Rounds
15 Abmat Push Ups
10 Attempts
2 Rounds
15 Sit to Stands
300 Meter Run

Weight: 35/26

5 Rounds
9/6 Cal Bike
20 KB Swings
4 Rounds
9/6 Cal Row
20 KB Lunges
3 Rounds
10 Knee Push Ups
40 Single Unders
2 Rounds
10 Sit to Stands
200 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
First off… there is NO REST between rounds! This workout is going to be an absolutely endurance grinder. For the first couplet, complete the bike in :60 or less and the swings in :60-:75. Target less than 12 minutes. For the second couplet, spend no more than :60 on the calorie row and :60-:75 on the lunges (use kb in the front rack position.) Target less than 10 minutes. For the third couplet, spend about :30-:45 on the push ups and :30 or less on the jump rope. Target less than 4 minutes. And for the final couplet, spend :60-:75 on the sit to stands and around :90 for the run. Target less than 6 minutes. Record your total time! (cap at 35 min.)

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“Sweet Child O Mine”

with a partner
0:00-10:00
60 Burpees
30 Front Squats
30 Chest to Bars
10:00-25:00
4 Hang Power Cleans
8 Toes to Bar
12 Wall Balls
25:00-30:00
8 Strict Press
8 Strict Pull Ups
16 Sit Ups

Weight: 155/105, 20/14

with a partner
0:00-10:00
60 Burpees
30 Front Squats
30 Pull Ups
10:00-25:00
4 Hang Power Cleans
8 Knee Ups
12 Wall Balls
25:00-30:00
8 Strict Press
8 Banded Pull Ups
16 Sit Ups

Weight: 115/75, 14/10

with a partner
0:00-10:00
60 In+Outs
30 Front Squats
30 Ring Rows
10:00-25:00
4 Hang Power Cleans
8 V-Ups
12 Wall Balls
25:00-30:00
8 Strict Press
8 Ring Rows
16 Sit Ups

Weight: 75/55, 10/6

WOD GUIDANCE & GOALS
Oh man this is a good one! For the first 10 minute interval, you and your partner break up the reps however you’d like. You must finish the burpees before moving to the front squats, and squats before the chest to bars. If you finish, rest until the 10 minute mark. At 10 minutes, you and your partner will alternate rounds of the triplet. Get as many rounds as you can in the 15 minute period. The last five minutes, one partner will run 20 lunges as the other does the work above. When the person lunging is done, they’ll pick up where their partner left off and they’ll switch places. Have fun!

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WOD GUIDANCE & GOALS
With one kettlebell, front rack carry the kb 50m out with one arm, and switch arms on the return. The 200 meter run will take about :60. For the overhead carry, switch arms at the 50m mark like you did with the front rack carry. Run another 200 meters. Then complete each round with a suitcase carry (switch arms at 50m) and one last 200 meter run. Each movement will take around :60, so try to target 18 minutes

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a 7/10 effort, then you’ll build for the remaining four sets. Push your limits on the final set, ending at a 9/10 effort. For the push press, there is NO redip of your legs at the end. Record your heaviest set.

Post Weight + Rounds to Comments. Compare Scores HERE. and HERE

“Settle In”

EMOM 20
1 – 5 Hang Power Cleans
2 – 15/12 Calorie Row
3 – 5 Front Squats
4 – 15/12 Calorie Row
5 – Rest

Weight: 135/95

EMOM 20
1 – 5 Hang Power Cleans
2 – 12/9 Calorie Row
3 – 5 Front Squats
4 – 12/9 Calorie Row
5 – Rest

Weight: 115/75

EMOM 20
1 – 5 Hang Power Cleans
2 – 9/6 Calorie Row
3 – 5 Front Squats
4 – 9/6 Calorie Row
5 – Rest

Weight: 75/55

WOD GUIDANCE & GOALS
All the action today! On minute one, you’ll complete 5 hang power clean at a moderately heavy weight.  Choose a weight that you can cycle for all 5 reps unbroken every round, but it’s not easy. THEN, on the next minute row 15/12 calories in around :50 or less. Scale calories to fit this time domain.  Minute three, do 5 front squats, and minute four row the same amount of calories. Minute five you get a REST! Record your weight and any modifications.

Post Mods to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
The target rpms for today’s interval will be the same as the :15/:15 you did last week. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. You’ll get a 4 minute rest before the second interval. Record both rpm averages.

Post RPMs + Weight to Comments. Compare Scores HERE. and HERE

Partner “Small”

With a partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run

Height: 24/20

With a partner
3 Rounds
800/600 Meter Row
50 Burpees
50 Step Ups
600 Meter Run

Height: 24″

With a partner
3 Rounds
600/400 Meter Row
30 In+Outs
30 Step Ups
400 Meter Run

Height: 20″

WOD GUIDANCE & GOALS
Hero WOD! You and your partner will divide the meters and reps anyway you’d like. Find a moderately steady pace to maintain from the very beginning of the workout. Complete the row in 4 minutes or less, burpees in 3 minutes, box jumps in 3 minutes and the run in around 4 minutes. Scale meters or reps to meet the time restrictions. Target sub 40 minutes.

Marc Small
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

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“Dust It Off”

5 Rounds
15 Ring Rows
50 Sit Ups
30 DB Snatch
200 Meter DB Farmer’s Carry

Weight: 50/35

5 Rounds
15 Ring Rows
50 Sit Ups
30 DB Snatch
200 Meter DB Farmer’s Carry

Weight: 35/20

5 Rounds
10 Ring Rows
40 Sit Ups
20 DB Snatch
100 Meter DB Farmer’s Carry

Weight: 25/15

WOD GUIDANCE & GOALS
Don’t underestimate the ring row! Stand with your feet under the rings, take one step forward, and then lay back so your eyes are under the rings for the ring rows. You should have to break these into sets of five reps. Then, motor through fifty sit ups, maybe taking a break at rep twenty five, or doing one continuous set. For the db snatches, choose a weight you can cycle for twenty of the thirty reps before having to break the set. Use that same dumbbell for the farmer’s carry, switching hands at the manhole cover. Target 30 minutes.

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“Shoelaces”

15 Rounds
15 Calorie Row, Rest :15
200 Meter Run, Rest :30

15 Rounds
12 Calorie Row, Rest :15
150 Meter Run, Rest :30

15 Rounds
9 Calorie Row, Rest :15
100 Meter Run, Rest :30

WOD GUIDANCE & GOALS
Holy heck that’s a lot of cardio! Complete the row in :60, then take a :15 break. Run the 200 in :45-:60, then rest :30. Try to stay consistent from round to round. Target sub 45 min.

Post Time to Comments. Compare Scores HERE.