“100 Percent”

In Teams of 3
Row for 30 Minutes
For Max Meters
*switch every :60

WOD GUIDANCE & GOALS
The strategy is in the title. Go ALL OUT when your one minute interval arrives, and rest/recovery while your teammates go. Try to get at least 200-250 meter per :60. Record your meters!

Post Meters to Comments. Compare Scores HERE.

“Look at You”

WOD GUIDANCE & GOALS
Complete the calorie bike in about :60. Choose a weight for the jerks that you can do unbroken for round one, and then may have to break into sets of six and four. Try to relax and breath on the double unders, spending about one minute there, then complete each round with fifteen heavy, eye-height swings (keep these unbroken for as long as possible.) Target 17 minutes

Post Time to Comments.

Power Cleans
3×5, building

WOD GUIDANCE & GOALS
For the power cleans, coaches will take you through a progression to help you with the mechanics/technique. You’ll then build to a 7/10 effort for the set of five reps. The reps must be touch and go, and unbroken. You’ll then add a little more weight, only if your mechanics are spot on, for the next set of five. Take 2 minutes between lifts. You’ll then end with a set of five that feels like a 8.5/10 effort for the two reps. Record your weights.

Post Weights to Comments. Compare Scores HERE. and HERE

“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.)

Post Total Time to Comments.

“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!

Post Time, Rounds + Rounds to Comments.

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

Post Time to Comments.

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.