“An Excerpt”

200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees

200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees

100m Run + 5 Burpees
rest 2 minutes
200m Run + 10 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 3 minutes
200m Run + 10 Burpees
rest 2 minutes
100m Run + 5 burpees

WOD GUIDANCE & GOALS
When there is rest programmed into a workout, it means you PUSH your pace! Complete the first interval in around :90 (no more than 2;00), the second interval in 3:30 (no more than 4:00), and the third interval in 7:00 (no more than 7:30). Try to match your intervals on the last two rounds with the first two rounds. Record intervals. The workout will take around 30 min.

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WOD GUIDANCE & GOALS
For the complex, you have ten minutes to attempt to build to a heavy weight. Start at a 7/10 effort, and ideally build from there, as long as your form/technique look good.

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“Three in the Morning”

WOD GUIDANCE & GOALS
A little run, ab-plank sandwich! Run the first 800 at your 5k pace, moderate but not a sprint. Complete the 100 sit ups (around 3-4 minutes) in one giant, slow set or break into faster sets of twenty five. Accumulate five minutes of a plank (on your elbows.) If you hold for a minute, then rest :15, the :15 rest does not count toward your 5 minutes. Once you complete the five minutes, pick up a plate and without bouncing it from side to side, complete 100 total Russian twists. Run the final 800 at your 1 mile pr pace, so faster than you started. Target 22 minutes (25 min cap.)

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to about a 7.5-8/10 effort for the working sets of five reps. Hold the same weight across for all five sets. These will get spicy on your legs and lungs. Take two minutes between sets, and record your weight.

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

“Fortitude”

EMOM 30
1 – 15 Calorie Row
2 – 15 Burpees

EMOM 30
1 – 12 Calorie Row
2 – 12 Burpees

EMOM 30
1 – 9 Calorie Row
2 – 9 Burpees

WOD GUIDANCE & GOALS
Get ready to work! Choose the number of calories you can complete in :45 with :15 rest. Then same with the burpees, choose a number you can complete in :45 with a :15 rest. Try to hold those two numbers for the entire workout. Record your worst round.

Post Reps/Cals to Comments. Compare Scores HERE.

“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.

Post Time and Total Cals to Comments. Compare Scores HERE.

“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.

Post Time to Comments. Compare Scores HERE.