“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.

Post Time to Comments. Compare Scores HERE.

“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.

Post Time to Comments.

“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.

WOD GUIDANCE & GOALS
Together as a class, and for quality not time, you’ll move through the three rounds of the warm up. Rounds two and three, use a dumbbell and go up in weight on round three. 

Post Weight to Comments. Compare Scores HERE.

“Followed By”

AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute

Weight: 225/155

AMRAP 20
11/8 Calorie Bike
12 Knee Ups
12 Deadlifts
Rest 1 Minute

Weight: 185/135

AMRAP 20
9/6 Calorie Bike
12 V-Ups
12 Deadlifts
Rest 1 Minute

Weight: 135/95

WOD GUIDANCE & GOALS
Yes, there’s rest built into the AMRAP!! Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds (no more than :45.) Try to do the toes to bar unbroken for as long as possible, then break into 8/4 or 6/6 reps (about :30 of work.) Then choose a weight for the deadlifts that you can do for all 12 reps the first round and then may have to break into 6 and 6 reps. Each round wil take about 2:00 or less. Target 5+ Rounds

Post Rounds to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
Heavy/Technique Day! Coaches will break down the hang power clean, focusing on an explosive opening of your hips and legs BEFORE pulling with your arms. Start the first set of four reps at a 7/10 effort, and make small jumps every set as long as your technique looks good! Record your heaviest successful lift.

Post Weight + Time to Comments. Compare Scores HERE.

“Jack”

AMRAP 20
10 Push Press
10 KB Swings
10 Box Jumps

Weight: 115/75, 53/35
Height: 24/20

AMRAP 20
10 Push Press
10 KB Swings
10 Step Ups

Weight: 75/55, 35/26
Height: 24

AMRAP 20
10 Push Press
10 KB Swings
10 Step Ups

Weight: 55/35, 26/18
Height: 20″

WOD GUIDANCE & GOALS
Light weights +  small sets = LOTS of rounds! Choose a weight for the push press and kb swings that you can do 10 reps unbroken for the entire 20 minute period. Catch your breath on the step down of the box jump. Keep rounds to about two minutes. Target 8 rounds

Jack
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Post Rounds to Comments.