“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.

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“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.

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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.

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“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.

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“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.

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“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.

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“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.

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“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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