STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
50-40-30-20-10
Lunges
Sit Ups

STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
50-40-30-20-10
Lunges
Sit Ups

STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
25-20-15-10-5
Squats
Sit Ups

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to about a 7-8/10 effort for the working sets of two reps. Each rep, take two seconds on the descent, hold for two seconds at the bottom, then quickly stand up for a one second pause at the top. These will get spicy on your legs and lungs. Take two minutes between sets, and record your weight.

For the metcon, move at a moderate pace through the lunges and sit ups. The first two rounds will take about 2:00-2:30, the middle rounds about :90-2:00, and the last two rounds will take :60-:90. Target 8 minutes.

Post Weight + Time to Comments. Compare Scores HERE

“911 Tribute”

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Handstand Push Ups
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 135/95, 70/53

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Pull Ups
11 Power Cleans
11 Push Ups
11 Kettlebell Swings
11 Knee Ups
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 20″
Weight: 115/75, 53/35

With a Partner
2001 Meter Run
11 Step Up
11 Thrusters
11 Ring Rows
11 Power Cleans
11 Knee Push Ups
11 Kettlebell Swings
11 Tuck Ups
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 95/65, 35/26

WOD GUIDANCE & GOALS
Grab a partner, put your head down, and grind away. Divide the 2001 meters into 400’s, the final 401 meters you will do together. For the 11 reps of the 9 movements, each partner will complete 11 reps. You decide if you do all 11 at one time or divide them up, but BOTH partners must complete 11 reps before moving on to the next exercise. Target 30 minutes (35 min cap)

Post Time to Comments. Compare Scores HERE.

“Cry Baby”

10 x on the 2:00
20/15 Cal Row + 10 HR Push Ups

10 x on the 2:00
15/12 Cal Row + 10 Knee HR Push Ups

10 x on the 2:00
9/12 Cal Row + 10 Push Ups to Abmat

WOD GUIDANCE & GOALS
Try not to be a “cry baby” after this one! In :60 or less, complete the calorie row, and in about :20 complete the hand-release push ups. You’ll then have :30 to transition back to the rower for the next round. Scale calories and reps to fit the time domains. Record any modifications.

Post Mods to Comments.

STRENGTH
Press
1×10 at 6.5/10
1×10 at 7/10
1×8 at 7.5/10
1×6 at 8/10

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 6.5/10 effort for the first working set of strict press. You’ll then ideally build every set, and the last two sets the reps decrease, hooray! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered!

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

“Notes From a Wrist”

AMRAP 20
200 DB Suitcase Carry
35 Wall Balls

Weight: 50/35, 20/14

AMRAP 20
200 DB Suitcase Carry
35 Wall Balls

Weight: 35/20, 14/10

AMRAP 20
150 DB Suitcase Carry
25 Wall Balls

Weight: 25/15, 10/6

WOD GUIDANCE & GOALS
For the dumbbell suitcase carry, hold the db with one hand until the halfway mark, then switch hands. The carry will take around :90. When you return, immediately shoot for at least 15-20 wall balls before taking a break, then complete the set of 35 reps. Target 5 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Skywalk”

3 Rounds
800 Meter Run
20 DB Hang Cleans
10 Russian Twists
5 Wall Walks

Weight: 50/35, 25/15

3 Rounds
800 Meter Run
20 DB Hang Cleans
10 Russian Twists
5 Modified Wall Walks

Weight: 35/20, 15/10

3 Rounds
600 Meter Run
15 DB Hang Cleans
10 Russian Twists
5 Inchworms

Weight: 25/15, 10/5

WOD GUIDANCE & GOALS
Sweatfest! Run the 800s in about four minutes, or scale the meters to meet the time domain. With two dumbbells, complete at least half of the twenty db hang cleans before having to take a break. Use a plate for the twists, and do ten reps PER SIDE! Complete a round with five wall walks, which you should complete in :60 or less (scale reps or movements to meet the time domain.) Target 21 minutes.

Post Time to Comments.

STRENGTH
Deadlift
3×6, building

FOR QUALITY
3 Rounds
10/10 Curtsy Lunge
10 Sumo Goblet Squats
10 DB RDL

WOD GUIDANCE & GOALS
Heavy day! You will work up to a 7.5/10 effort for the first set of six reps and then build In weight for the following sets. Reps 3-6 should feel SPICY from set one forward. Record your heaviest weight.

Then for quality, do 10 curtsy lunges on one side then on the other. While you lunge, hold a dumbbell on the shoulder of the leg that is working (staying static.) Then, hold one dumbbell for the sumo stance goblet squats, and TWO dumbbells for the RDLs. Remember with the RDLs, your knees are unlocked but do not bend any further.

Post Weights to Comments. Compare Scores HERE.

“Lazar Dukic”

3 Rounds
20/15 Cal Row
5 Bar Muscle Ups
Rest 3 Minutes
3 Rounds
20/15 Cal Row
5 Push Press
Rest 3 Minutes
5 Bar Muscle Ups
5 Push Press

Weight: 185/125

3 Rounds
18/14 Cal Row
5 Chest to Bars
Rest 3 Minutes
3 Rounds
18/14 Cal Row
5 Push Press
Rest 3 Minutes
5 Chest to Bars
5 Push Press

Weight: 135/95

3 Rounds
15/12 Cal Row
5 Strict Pull ups
Rest 3 Minutes
3 Rounds
15/12 Cal Row
5 Push Press
Rest 3 Minutes
5 Strict Pull Ups
5 Push Press

Weight: 115/75

WOD GUIDANCE & GOALS
This workout is a modified version of a workout programmed by Games athlete, Lazar Dukic who tragically passed away this summer. When you see a rest built into a workout, it’s a sign to PUSH your pace! For the first couplet, spend no more than :60-:75 on the row, then chip away at bar muscle ups (spend no more than :60 on them.) Target 6 minutes. For the second couplet, choose a weight for the push press that is HEAVY, and you will likely have to break up into 3 and 2 reps. Target 5 minutes. For the final couplet, complete each round in two minutes or less. Target 6 minutes. Record all three times.

Post Times to Comments.

“Pump The Brakes”

50-40-30-20-10 DB Step Ups, 20″
25-20-15-10-5 Plank Pull Thru

Weight: 50/35

50-40-30-20-10 DB Step Ups, 20″
25-20-15-10-5 Plank Pull Thru

Weight: 35/20

40-30-20-10 DB Step Ups, 20″
20-15-10-5 Plank Pull Thru

Weight: 25/15

WOD GUIDANCE & GOALS
Choose a dumbbell for the step ups that you can move continuously for twenty reps before having to break. Coaches will suggest you start at one corner of the box, and move to the next corner every ten reps. The first few rounds of step ups will take around 2-3 minutes, the middle rounds :90-2:00, and the last two rounds :30-:60. Use the same dumbbell for the plank pull thrus. The pull thru reps are total, NOT per side. Keep your hips facing the floor at all times, and reach for the dumbbell with the opposite hand to pull it across your body. Target 15 minutes.

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STRENGTH
Hang Clean
5×3, building

FOR TIME
3 Rounds
15/12 Calorie Bike
11 Burpees

STRENGTH
Hang Clean
5×3, building

FOR TIME
3 Rounds
12/9 Calorie Bike
11 Burpees

STRENGTH
Hang Clean
5×3, building

FOR TIME
3 Rounds
9/6 Calorie Bike
11 Burpees

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 three at a 7.5/10 effort, and make small jumps every set as long as your technique looks good!

Then the bike/burpee couplet is a SPRINT! This workout is inspired by a Games event, and will take six minutes or less (with a 10 minute cap.) Complete the bike in less than :60, and same with the burpees. There is a twist, the burpees will be done facing two 45 or 25 pound plates (positioned next to each other) and you’ll jump over them. Record your time.

Post Weight + Time to Comments.