“The Set Up”

AMRAP 20
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Toes to Bar

Weight: 50/35

AMRAP 20
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Knee Ups

Weight: 35/20

AMRAP 20
20 Dumbbell Snatches
20′ Front Rack Walking Lunge
20 Dumbbell Step Ups, 20″
20 Leg Lifts

Weight: 25/15

WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can move the dumbbell for 20 reps unbroken (alternating arms). Use that same dumbbell for the twenty foot overhead walking lunge. You can use either arm for the lunges. For the db step ups, hold the db anyway you’d like, then complete a round with 20 toes to bar, breaking every 5-10 reps. Each round will take about 4-5 minutes. Target 4 rounds.

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“Thx CF”

50-40-30-20-10
R-Arm Russian KB Swings
L-Arm Russian KB Swings
KB Goblet Squats

Weight: 70/53

50-40-30-20-10
R-Arm Russian KB Swings
L-Arm Russian KB Swings
KB Goblet Squats

Weight: 53/35

50-40-30-20-10
R-Arm Russian KB Swings
L-Arm Russian KB Swings
KB Goblet Squats

Weight: 35/26

WOD GUIDANCE & GOALS
Yes, you read it right…ONE arm kb swings! Complete all forty reps on the right, then all forty on the left, and finish the round with goblet squats. Choose a heavy weight that forces you to break up the reps into two to three sets (except the last round go unbroken.) If the weight is too light, you will not get the right stimulus. Target 20 minutes.

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“Blute”

In Teams of 3
10 Rounds Each
200 Meter Run
Bike for Cals
Row for Cals

In Teams of 3
10 Rounds Each
200 Meter Run
Bike for Cals
Row for Cals

In Teams of 3
10 Rounds Each
100 Meter Run
Bike for Cals
Row for Cals

WOD GUIDANCE & GOALS
In teams of 3 (made as fair as possible by the coaches), one person will run 200 meters (they are the time keeper) while one person bikes for calories, and the third person rows for calories. When the runner returns, they will hop on the bike and continue accumulating calories, the biker will hop to the rower, and the rower will then be the runner. Repeat until each team member has been through the workout 10 times. At the end, record your TOTAL TIME AND TOTAL CALS. Target 45 minutes.

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“Icarus”

100 Double Unders
30 Toes to Bar
100 Double Unders
40 Pull Ups
100 Double Unders
50 Burpees

30 Attempts
30 Knee Ups
30 Attempts
20 Strict Pull Ups
30 Attempts
50 Burpees

150 Single Unders
30 V-Ups
150 Single Unders
40 Ring Rows
150 Singles Unders
50 In+Outs

WOD GUIDANCE & GOALS
Starting this workout off with a bang! 100 dubs, right around :90-2:00, will jack up your heart rate for your 30 toes to bar. Do toes to bar in sets of 5-10 rep to save grip and shoulders for the next round of double unders. Same thing for the pull ups, break them into sets of 10 reps. The last set of double unders, push your pace and race through the last twenty burpees. Target 17 minutes.

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WARM UP
2 Rounds
15 Lateral Raises
15 Front Raises
15 Bent Over Rows
50 Banded Pull Aparts

STRENGTH
Push Jerk
5-3-3-2

AB CASH OUT
2 Rounds
30 Straight Leg Sit Ups
30 Mt.Climbers – touch knee to elbow
30 Plank Hip Dips
30 Russian Twists
30 L-Leg V-Ups

WOD GUIDANCE & GOALS
Coaches will take you through a progression to learn and master the push jerk. Focus on squeezing you butt (opening your hips) BEFORE pressing under the bar, to maximize your lifting potential. You’ll then build to an 8/10 effort which you’ll BUILD upon for the remaining sets. Take 2:00 between sets for a full recovery. Record your heavy double.

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STRENGTH
Deadlift
3×4, across

FOR ROUNDS
AMRAP 9
21 Box Jumps
12 Hang Cleans

Height: 24″
Weight: 165/115

STRENGTH
Deadlift
3×4, across

FOR ROUNDS
AMRAP 9
21 Box Jumps
12 Hang Cleans

Height: 20″
Weight: 115/75

STRENGTH
Deadlift
3×4, across

FOR ROUNDS
AMRAP 9
21 Step ups
12 Hang Cleans

Height: 24/20
Weight: 75/55

WOD GUIDANCE & GOALS
Heavy day! You will work up to a 9-9.5/10 effort to hold for ALL three sets of four reps. Every rep should feel SPICY, without your form breaking down, and should require two minutes of rest between sets. Record your weight.

Then for the AMRAP, do the box jumps at a moderate/rhythmic pace. Jump up, breath at the top then step down, and when your second foot hits the floor, plan to jump right back up to keep you moving forward. Choose a weight for the cleans you can do for 3 sets of 4 consecutive reps. Target 3 rounds.

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“Cover Shot”

5 Rounds on the 5 Minute
20/15 Calorie Row
10 Front Squats
20/15 Calorie Row
20 Wall Balls

Weight: 155/105, 20/14

5 Rounds on the 5 Minute
15/12 Calorie Row
10 Front Squats
15/12 Calorie Row
20 Wall Balls

Weight: 115/75, 14/10

5 Rounds on the 5 Minute
12/9 Calorie Row
10 Front Squats
12/9 Calorie Row
10 Wall Balls

Weight: 95/65, 10/6

WOD GUIDANCE & GOALS
On the minute work, means MOVE QUICKLY! Both rows will take :60-:75 to complete. Choose a weight for the front squats that’s moderately heavy, and you can do at least 6-4 reps. Try to go unbroken on the wall balls, as they’re the last movement before you get a rest! Target 3:30-4:00 per interval.

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“Run”

4 Rounds
400 Meter, Rest 1 Minute
300 Meter, Rest 1 Minute
200 Meter, Rest 1 Minute
100 Meter, Rest 3 Minutes

4 Rounds
400 Meter, Rest 1 Minute
300 Meter, Rest 1 Minute
200 Meter, Rest 1 Minute
100 Meter, Rest 3 Minutes

4 Rounds
300 Meter, Rest 1 Minute
200 Meter, Rest 1 Minute
100 Meter, Rest 1 Minute
50 Meter, Rest 3 Minutes

WOD GUIDANCE & GOALS
Show Up! Yes, YOU, get your butt in here and complete this awesome sprint interval workout with your buddies. You know you’re not going to do it by yourself, or you’ll cut it short. So come in and get motivated by your classmates. Target slightly slower than your 1 mile PR pace or  2:00 for the 400m, 1:30 for the 300m, 1:00 for the 200m, and :30 for the 100m. Record your intervals.

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“Thx Sally”

3 Rounds
200 Meter Suitcase Carry
20 DB Step Ups, 20″
20 Curtsy Lunges
20 Plank Side Bends
2:00 Plank
20/17 Cal Bike

Weight: 50/35

3 Rounds
200 Meter Suitcase Carry
20 DB Step Ups, 20″
20 Curtsy Lunges
20 Plank Side Bends
2:00 Plank
18/15 Cal Bike

Weight: 35/20

3 Rounds
100 Meter Suitcase Carry
16 DB Step Ups, 20″
16 Curtsy Lunges
16 Plank Side Bends
1:00 Plank
15/12 Cal Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Oh man this is gonna be goooood! For the suitcase carry, use the same db you’re planning to use for the db step ups. Carry the db 100 meters in one hand then switch on the way back. For the step ups (20 total reps) you can hold the db however you’d like. Then for the curtsy lunges, do all ten reps on one side then ten on the other. These are NOT weighted. Treat the side plank bends like the curtsy lunges (all ten on one side, then ten on the other.) For the two minute plank hold, you can be on your hands or forearms, but no side plank holds. Complete each round with a calorie bike that takes around two minutes. Target 27-30 minutes.

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“Marston”

AMRAP 20
1 Deadlift
10 Toes to Bar
15 Burpees

Weight: 315/205

AMRAP 20
1 Deadlift
10 Knee Ups
15 Burpees

Weight: 225/155

AMRAP 20
1 Deadlift
10 V-Ups
10 In + Outs

Weight: 155/105

WOD GUIDANCE & GOALS
For today’s Hero WOD, choose a deadlift weight that you could rep out for 5 reps (more like an 8.5/10 effort), rather than an all out effort for 1 rep. As you fatigue, you’ll still be able to hold your spine in a neutral and safe position, as you ease the barbell off the floor. Challenge yourself to do the toes to bar unbroken, or in as few sets as possible, throughout the 20 minute period. And then set a pace on the burpees (:60-:90) that you can maintain throughout the workout. Target 8 rounds.

Marston
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

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