WOD GUIDANCE & GOALS
HEAVY DAY! Even though we are lifting, expect to get a cardiovascular response from the eight alternating lunges. For your initial set, the weight should start to slow you down at rep four. For the second set, ideally add weight, and your tempo should slow around rep three. And for the final set, your overall pace will be slower than the previous, and every lunge will feel like WORK! Record your heaviest successful set.

Post Weight + Times to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the hang squat clean and the push jerk. Focus on the PULL UNDER for the hang squat clean, and the LOCKOUT on the jerk. You’ll then take seven attempts at building to a heavy complex, only adding weight if your mechanics are spot on.

Post Weight + Time to Comments. Compare Scores HERE.

“The Carry”

Heavy Object Carry
1 Hour for Distance

WOD GUIDANCE & GOALS
Thank you Street Parking for this physical and mental challenge. At 8:35, the timer will start. You’ll have ONE HOUR to move YOUR OBJECT as many meters as possible around the parking lot at Daybreak. Your object can be a heavy medball or slam ball, a plate, a sandbag, a backpack full of weights, etc,. How you hold the object is also your choice. The heavier, and more cumbersome the object, the more physical and mental stress you’ll overcome within the hour. Record your meters/miles

Post Weight + Distance to Comments.

“Thx AlphaDog”

5 x on the 4 Minute
400 Meter Run
9-15-21-27-33 Thrusters

Weight: 95/65

5 x on the 4 Minute
300 Meter Run
9-15-21-27-33 Thrusters

Weight: 75/55

5 x on the 4 Minute
200 Meter Run
9-15-21-27-33 Thrusters

Weight: 55/35

WOD GUIDANCE & GOALS
At 3-2-1-GO, run four hundred meters in about two minutes. In the remaining time, complete nine thrusters. Those nine should be unbroken and you’ll have a minute or more to rest. The next round, you’ll do the same run, however you’ll add six thrusters. Continue to increase the number of thrusters until failure! If you fail a round, start back at nine thrusters, and continue to build again until the workout is over.

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 9/10 effort for your working sets of three reps. You’ll maintain the same weight across for five sets. You should NEED to take two minutes between sets to fully recover before attempting your next set. Record your weights.

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

“The Jam with a Twist”

EMOM 18
1 – 2x: 3 Hang Clean, 3 Jerks, 3 Front Squats
2 – 15/12 Calorie Row
3 – Rest

Weight: 135/95

EMOM 18
1 – 2x: 3 Hang Clean, 3 Jerks, 3 Front Squats
2 – 12/9 Calorie Row
3 – Rest

Weight: 115/75

EMOM 18
1 – 2x: 3 Hang Clean, 3 Jerks, 3 Front Squats
2 – 9/6 Calorie Row
3 – Rest

Weight: 75/55

WOD GUIDANCE & GOALS
Ohhh man this one is going to get spicy!! On minute one, complete TWO rounds of the barbell complex. Choose a weight for the complex that you can cycle for one round (9 movements) unbroken, drop the bar for a quick break, then complete the second round. You should have about :20-:30 of rest before the row. Scale the row to fit within the minute, and then you get to REST before the next round. Post weight/cals to comments.

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WOD GUIDANCE & GOALS
HEAVY DAY! The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. The weight will start in the standing position. Unlock your knees and send your hips to the wall behind you without bending them more. This will put a tremendous demand on your midline and posterior. Stop the bar just before the plates hit the ground, and stand back up by squeezing your butt toward the bar. Coaches will help you build to a 7.5-8/10 effort which you’ll hold for all four sets. Record your weight.

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“Not That Bad”

10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks

Weight: 50/35

10 x on the 3 Minute
200 Meter Run
10 Knee Ups
5 DB Clean+Jerks

Weight: 35/20

10 x on the 3 Minute
100 Meter Run
10 V-Ups
5 DB Clean+Jerks

Weight: 25/15

WOD GUIDANCE & GOALS
The faster you move the more rest you earn! Run the 200 meters in :60 or less, then for as long as possible do the toes to bar unbroken (at most :30). Use two heavy dumbbells for the five clean and jerks (:15-:20) trying to do them unbroken for as many rounds as possible. Target 2 minutes per interval, and scale the run or reps to meet the time domain. Record fastest and slowest splits. Stay consistent!

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“Dog Bicuit”

10 Rounds
10/7 Calorie Bike
5 Strict Pull Ups
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight: 50/35

10 Rounds
9/6 Calorie Bike
5 Ring Rows
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight:25/15

WOD GUIDANCE & GOALS
Woo hoo a 10 rounder! Spend no more than :30-:45 on the calorie bike. Do the first set of strict pull ups unbroken (use a band to achieve this stimulus) and spend about :15-:20 on them. The db lunges are with two dumbbells held anyway, anyhow. Complete all five reps on one side then all five on the other. Complete the floor press unbroken.Drop one db for the weighted sit ups, and hold it across your chest. Feel free to anchor your feet with the free db. Target 25 minutes.

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“Human”

5 Rounds
25/20 Calorie Row
25 Russian KB Swings
Rest 2 Minutes

Weight: 70/53

5 Rounds
21/18 Calorie Row
25 Russian KB Swings
Rest 2 Minutes

Weight: 53/35

5 Rounds
18/15 Calorie Row
15 Russian KB Swings
Rest 2 Minutes

Weight: 35/26

WOD GUIDANCE & GOALS
Is that a REST I see?! Sure is! Short intervals, with near equal rest, means it’s time to FLY! Complete your calorie row in :90 or less, then try to go unbroken on the eye-height swings for at least the first round. In later rounds you may have to break the swings into sets of 15 and 10 reps. Target 2:00 per interval, record all intervals.

Post Interval to Comments. Compare Scores HERE.