WOD – Sun, Feb 22
EMOM 20
1 – 5 Wall Walks
2 – 200 Meter Run
3 – 10 SLOW Ring Rows
4 – 200 Meter Run
MAx: 3 mod ww, 150m
MVx: 20 plank pull thru, 100m
GOALS + GUIDANCE: Complete the wall walks with minimal rest between reps. Push the run to fit the meters in under :60. Go SLOW on the ring rows, working on range of motion and control. Complete every round with another 200m sprint.
WOD – Sat, Feb 21
AMRAP 25
With a Partner
P1: Max Calorie Row
P2:
12 Front Squats
10 Toes to Bar
12 Reverse Lunges
10 Burpees Over Bar
GOALS + GUIDANCE: While one partner is rowing, the other complete the 12 front squats, toes to bar, reverse barbell lunges, and burpees. Partners will switch places when a round is completed. Your score is calories.
WOD – Fri, Feb 20
10 x on the 2 Minute
10 Box Jumps
10 DB Hang Clean+Jerk
5 Strict Pull ups
MCx: 24″, 50/35
MAx:20″, 35/20, band
MVx: step 24/20, 25/15, ring rows
GOALS + GUIDANCE: Complete the triplet as fast as possible. The box jumps will take around :30, the alternating hang clean + jerks (5 per side) about the same, and the strict pull ups can take :10-:30. Leaving you :30 of rest before the next round.
Barbell Curls
3 x 21
7 Bottom to Half Curls
7 Top to Half Curls
7 Full Curls
Rest 1 Minute
WOD – Thu, Feb 19
5 Rounds
15 Kettlebell Swing
30 Sit Ups
15/12 Calorie Bike
MCx: 70/53
MAx: 53/35, 12/9 cals
MVx: 35/26, 20 sit ups, 9/6 cals
GOALS + GUIDANCE: Complete the kb swings unbroken. Choose a heavier bell that you WANT to break, but you won’t. Sit ups will take around :45-:60, use these to catch your breath. Then get uncomfortable on the bike completing the calories in :50 or less. Target 15 minutes
Russian Twists
3 x 30, total
with or without weight
WOD – Wed, Feb 18
BACK SQUATS
5 x 3, across at 70%
Rest 2:00 Between Sets
4 Rounds
15 Front Squat
12 Strict Ring Dips
MCx: 95/65
MAx: 75/55, jumping, or 6-8 with a band
MVx: 65/45, bench or box dips
GOALS + GUIDANCE: Choose a light weight for the front squats. Consider going ubroken or 10/5 reps. Chip away at the ring dips, in sets of 3-4 or if you’re proficient, 7/5. Target 8-10 minutes.
2 Sets
20 Bent Over Band Lat Pull Downs
20 Band Pull Aparts
WOD – Tue, Feb 17
AMRAP 20
300m Row
10 Deadlifts
50 Double Unders
MCx: 185/135
MAx: 155/105, 15 attempts
MVx: 200m, 95/65, 50 singles
GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! Hold your typical 500m split pace for the 300 meter row, and break up your deadlifts early into sets of 6/4 with a brief pause to give your back and hamstrings a little relief. For the dubs, big sets or break into small sets (10-15) with quick breaks. By the ten minute mark, you should feel like the workout is just starting to get spicy. Target 2:30-3:00 per round, so overall 6-7 rounds.
Hollow Holds
Tabata
WOD – Mon, Feb 16
EMOM8
Hang Squat Clean
Low Hang Squat Clean
Squat Clean
at RPE 6-7.5/10
GOALS + GUIDANCE: Stay at a moderate-heavy weight for all 8 minutes or build up to the 6.5-7 effort. Start the first rep at your hips, the second from above the knee and eventually from the floor. Aim for consistent contact with the bar, before extending the hips and pulling under the bar. The lower the bar starts, the more patient you have to be before extending the hips.
4 x AMRAP 3
8 Burpees
4 Thrusters
Rest 1 Minute
MCx: 95/65, 115/75, 135/95, 155/105
MAx: 75/55, 95/65, 115/75, 135/95
MVx: in+outs, 75/55 no increase
GOALS + GUIDANCE: The 8 burpees will take :30 or less, and the thrusters about :15 to start. For the first two amraps, target 4 rounds. As the weight increases each amrap, target 3 rounds.
DB Bulgarian Split Squats
3 x 8/8, across
WOD – Sun, Feb 15
6 x on the 3 Minute
400m Run
Max Eye-Height Swings
MCx: 70/53
MAx: 53/35
MVx: 300m, 35/26
GOALS + GUIDANCE: Run at a moderate pace completing the meters in about 2 minutes. In the remaining time complete as many swings as you can, breathing at the top of every movement. Try to break the swings only once, target about 30 swings per round.
WOD – Sat, Feb 14
6 Rounds
15/12 Calorie Row
10 Alternating Devil’s Press
Rest 2:00
6 Rounds
15/12 Cal Bike
10 Alternating DB Hang Clean and Jerk
10 Burpee over DB
MCx: 50/35
MAx: 12/9 cals, 35/20
MVx: 9/6 cal, in+out step over
GOALS + GUDIANCE: For the first couplet, push the row to complete the calories in :60 or less. A devil’s press is a burpee (on hand on the db) to a hang snatch. Alternate arms for 10 total reps (about :60). Rest 2 minutes before the triplet, where you’ll push the bike to complete the calories in :60 or less, alternate arms for 10 total hang db clean and jerks (fast!) and 10 burpees laterally over your db (:60 or less). Target a total time of 26 minutes (30 cap)
SUMO DEADLIFTS
4 x 3, across at 80%
Rest 1:30 Between Sets