“Have a Seat”

AMRAP 30
With a Partner
300 Meter Run
50 Box Jumps
300 Meter Run
50 Jumping Pull Ups
300 Meter Run
50 Knees to Elbow
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press

Height: 24/20
Weight: 135/95

AMRAP 30
With a Partner
300 Meter Run
50 Step Ups
300 Meter Run
50 Jumping Pull Ups
300 Meter Run
50 Knee Ups
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press

Height: 24
Weight: 115/75

AMRAP 30
With a Partner
200 Meter Run
40 Step Ups
200 Meter Run
40 Jumping Pull Ups
200 Meter Run
40 Tuck Ups
200 Meter Run
40 Deadlifts
200 Meter Run
40 Push Press

Height: 20″
Weight: 75/55

WOD GUIDANCE & GOALS
Partner WOD! ALL of the 300 meter runs are WITH your buddy. You will then divide the 50 reps of the other exercises however you’d like. Keep the rep schemes small (5-10 reps) so you can move fast! Choose a weight for the barbell that feels moderately heavy for the deadlifts, and heavy for the push press. Record rounds + reps. Target 1+ round.

Post Rounds to Comments. Compare Scores HERE.

“Stuff Going On…kinda”

2 Rounds
24/18 Calorie Bike
50 1-Leg V-Ups
50 DB Step Ups, 20″
50 1-Leg V-Ups
24/18 Calorie Bike
Rest 5 Minutes

Weight: 50/35

2 Rounds
20/16 Calorie Bike
50 1-Leg Tuck-Ups
50 DB Step Ups, 20″
50 1-Leg Tuck-Ups
20/16 Calorie Bike
Rest 5 Minutes

Weight: 35/20

2 Rounds
17/14 Calorie Bike
30 Deadbugs
30 DB Step Ups, 20″
30 Deadbugs
17/14 Calorie Bike
Rest 5 Minutes

Weight: 25/15

WOD GUIDANCE & GOALS
The goal for this workout is to race through the first round, come to a complete (almost) rest, and then race through again! The first bike is will take about 90 or less. Chip away at the v-ups in sets of 10-20 reps. Your hips flexors will thank you for taking small breaks. Wrap up the v-ups in around :60-:90. Choose a DB weight for the step ups that you can complete 25 steps before having to break. The step ups will take about 2:00. Back to the v-ups, which will take around :90-2:00 and then race through the bike in less than :90. Target 8-10 minutes per round.

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“By Your Side”

6 Rounds
30/20 Calorie Row
15 Burpees Over the Bar
10 Power Cleans

Weight: 185/135

6 Rounds
25/15 Calorie Row
15 Burpees Over the Bar
10 Power Cleans

Weight: 155/105

6 Rounds
20/10 Calorie Row
10 In + Outs
10 Power Cleans

Weight: 115/75

WOD GUIDANCE & GOALS
This is gonna be a long one! The calorie row wilI take around 2 minutes to complete (scale to fit the stimulus) The burpees over the bar will take :60-:90, and the power cleans (possibly done as all single reps) :30-:60. Head down, buckle up, find your pace, and get after it! Target under 30 minutes.

Post Time to Comments. Compare Scores HERE.

“Sweet Disposition”

WOD GUIDANCE & GOALS
The buy in and cash out to today’s workout is a two minute plank! If you break during the two minutes, do not count your rest time toward your total plank time. Once the first plank is done, move through the couplet of back squats and ring rows. Choose a weight for the back squats you can safely get up and overhead to the back rack position. You should be able to go unbroken on the back squats, taking brief pauses with it on your back every third of the set. For the ring rows, you should have to break every set into thirds. Start with eyes under the rings, then move backwards if you’re not able to get your chest to the rings. Once you’ve completed the set of twelve back squats and ring rows, hold another two minute plank. Target 15 minutes.

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WOD GUIDANCE & GOALS
TECHNIQUE day! Coaches will take you through a progression to perfect the split jerk. You’ll then IDEALLY build every set of three reps, starting at 7/10 effort and ending around 8.5/10 effort. If your technique isn’t dialed in, use less weight and dial it in!

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

“Toaster…kinda”

7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
10 Calorie Bike

Weights: 50/35, 20/14

7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
10 Calorie Bike

Weights: 53/35, 14/10

7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
7 Calorie Bike

Weights: 25/15, 10/6

WOD GUIDANCE & GOALS
Move QUICKLY!! Choose dumbbells that are HEAVY, that you may have to break the set of five into three and two. Use a heavier wall ball than you typically use. It’s only 10 reps, try to go unbroken! Then SPRINT the 10 calorie bike (take less than :50) Each interval target 2 minutes or less per interval.

Post Intervals to Comments. Compare Scores HERE.

STRENGTH
Lunge
3×10, building

FOR ROUNDS
AMRAP 12
200 Meter Run
12 Russian KB Swings

Weight: 70/53

STRENGTH
Lunge
3×10, building

FOR ROUNDS
AMRAP 12
200 Meter Run
12 Russian KB Swings

Weight: 53/35

STRENGTH
Lunge
3×10, building

FOR ROUNDS
AMRAP 12
100 Meter Run
12 Russian KB Swings

Weight: 35/26

WOD GUIDANCE & GOALS
HEAVY DAY! Even though we are lifting, expect to get a cardiovascular response from the ten alternating lunges. For your initial set, the weight should start to slow you down at rep six. For the second set, ideally add weight, and your tempo should slow around rep four to five. 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 + Rounds to Comments.

“The Thirteen”

With a Partner
13 Rounds
26 Calorie Row
8 Strict Pull Ups
21 Shoulder to Overhead

Weight: 95/65

With a Partner
13 Rounds
22 Calorie Row
8 Banded Strict Pull Ups
18 Shoulder to Overhead

Weight: 75/55

With a Partner
13 Rounds
18 Calorie Row
12 Ring Rows
15 Shoulder to Overhead

Weight: 55/35

WOD GUIDANCE & GOALS
Partner up, and dig in! Teams can divide reps whoever they’d like. We suggest you switch on the minute for the calorie row OR at half the cals if 13 cals takes you less than a minute. For the strict pull ups, keep the reps fast and unbroken. Do sets of 2-4. Then for the shoulder to overhead, choose a weight you can do for at least 10 reps unbroken before switching with your partner. Target 40 minutes.

Courtesy of Tony Kurz

THE THIRTEEN
This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

Post Time to Comments. Compare Scores HERE.

“Drill”

AMRAP 20
20 Russian KB Swings
30 Double Unders
400 Meter Run

Weight: 53/35

AMRAP 20
20 Russian KB Swings
10 Attempts
400 Meter Run

Weight: 35/26

AMRAP 20
15 Russian KB Swings
45 Single Unders
300 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Today’s workout is go, go, GO, with nowhere to hide! Start with 20 unbroken eye-height swings (:40), then try to keep the double unders unbroken as well (:30). Run the 400 meters in around 2:00, completing each round in less than 4 minutes. Try to maintain the same pace from beginning to end, riding the fine line between moderate and all out. Target 4-5 rounds.

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