“Accepted”

30 Power Clean
30/21 Calorie Row
Rest 3 Minutes
25 Push Press
30/21 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
30/21 Calorie Row

Weight: 115/75

30 Power Clean
24/18 Calorie Row
Rest 3 Minutes
25 Push Press
24/18 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
24/18 Calorie Row

Weight: 95/65

25 Hang Power Clean
20/15 Calorie Row
Rest 3 Minutes
20 Push Press
20/15 Calorie Row
Rest 3 Minutes
15 Hang Squat Clean Thrusters
20/15 Calorie Row

Weight: 65/45

WOD GUIDANCE & GOALS
Thank you PRVN for another spicy number! The weight for every barbell movement should feel LIGHT! The cleans and push press can be done in sets of 20/10 or 11/10/9, and the squat clean thrusters in sets of 5-10. After each barbell movement, row as fast as possible to complete the calorie row (around 2:00).  You get a 3 minute rest between the mini chippers so hold on to the bar for bigger sets and push your pace on the row! Target sub 4 minutes for each chipper.

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“Bike Sprints”

10 x on the 3 Minute
15/12 Cals

10 x on the 3 Minute
12/9 Cals

10 x on the 3 Minute
9/6 Cals

WOD GUIDANCE & GOALS
Go. ALL. OUT! Today is a SPRINT to complete the designated calories, and then you’ll have plenty of time to completely recover before the next interval. The calorie target you choose should take you :50 or less. Record your intervals.

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“18th Hole”

10 Rounds
200 Meter Run
3 Wall Walks
4 Toes to Bar

10 Rounds
200 Meter Run
3 Mod Wall Walks
4 Knee Ups

10 Rounds
100 Meter Run
3 Inchworms
4 V-Ups

WOD GUIDANCE & GOALS
Maintain the same pace from round one to round ten. The run will take about :60 or less. Go right to the wall and start climbing. Take one breath, in the start position, of every wall walk before you climb. This will help you to keep moving forward. Spend about :30 here. And then connect the four toes to bar every round, wrapping them up in about :10-:15. Each round will take about two minutes each. Target 20 minutes.

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STRENGTH
Romanian Deadlift
8 x (2 x 1/2 rep + full ROM)

FOR METERS
Row
6 x 2:00on/2:00off

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, unlocking your knees send your hips to the wall behind you without further bending your knees. This will put a tremendous demand on your midline and posterior. Stop the bar just below your knees (1/2 rep), and stand back up by squeezing your butt toward the bar. Then take the next rep to your hamstrings full range of motion (no bouncing the weights off the ground). Repeat the half and full rep before placing the bar down. Coaches will help you build to a 7/10 effort for the first working set and you’ll ideally build in weight for eight sets.

THEN, to get your lungs fired up, row for max meters in two minutes. Target 350-550 meters per interval. You have a equal work to rest ratio which allows you to fully recover. This is an opportunity to push your pace and get uncomfortable! Record your intervals.

Post Weight + Meters to Comments. Compare Scores HERE.

STRENGTH
Bench
7×2, across

FOR TIME
100 Burpees
on the min 5 V-Ups

STRENGTH
Bench
7×2, across

FOR TIME
75 Burpees
on the min 5 Tuck-Ups

STRENGTH
Bench
7×2, across

FOR TIME
50 Burpees
on the min 5 Sit Ups

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 9-9.5/10 effort for your working sets of two reps. You’ll maintain the same weight across for seven sets. You should NEED to take two minutes between sets to fully recover before attempting your next set. Record your weights.

For a spicy finisher, complete 100 burpees as fast as you can. At the top of every minute (yes, at the 3-2-1 Go!) do 5 V-Ups before you continue through the burpees. Target 8 minutes. There will be a 10 minute cap.

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“Daydream Land”

50 Pull Ups
50 Front Rack Lunges
50 Sumo Deadlift High Pull
800 Meter Run
50 Sumo Deadlift High Pull
50 Front Rack Lunges
50 Pull Ups

Weight: 115/75

25 Banded Pull Ups
50 Front Rack Lunges
50 Sumo Deadlift High Pull
800 Meter Run
50 Sumo Deadlift High Pull
50 Front Rack Lunges
25 Banded Pull Ups

Weight: 95/65

30 Ring Rows
30 Front Rack Lunges
30 Sumo Deadlift High Pull
600 Meter Run
30 Sumo Deadlift High Pull
30 Front Rack Lunges
30 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
SWEATFEST!! Break pull ups into sets of 5-10, taking no more than 5 minutes to complete the 50 reps. For the front rack lunges, choose a weight you can do for 15-20 reps before having to break. A great way to break the lunges and the sumo deadlift high pulls is 20/15/15 reps. The run will take 4:00 minutes or so, scale if the half mile will take longer than 5:00. Target 25 minutes.

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“ItsNotREEAALLLLLL”

WOD GUIDANCE & GOALS
This workout IS. NOT. REAL!! But, it is! Push to complete every calorie bike in :60 or less. Once off the bike, pick up a db and hold it anyway to complete the step ups. The step ups are PER SIDE (10 and 10, 9 and 9, etc.,) After every round of calories and step ups do a :20 plank before moving onto the next round. Target 30 min.

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“The Start Of”

AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Back Squat
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Hang Clean + Jerk
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Squat Clean

Weight: 95/65

AMRAP 5
Up ladder by 2 Reps
Burpee
Back Squat
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee
Hang Clean + Jerk
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee
Squat Clean

Weight: 75/55

AMRAP 5
Up ladder by 2 Reps
In+Out
Back Squat
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
In+Out
Hang Clean + Jerk
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
In+Out
Hang Squat Clean

Weight: 55/35

WOD GUIDANCE & GOALS
Short AMRAPs, light weights, AND an up-ladder?! Sign me up!! For the first couplet, choose a weight for the back squat that you can easily get overhead and onto your back, and get 10 reps before having to rest. Target completing the round of 14. For the hang clean and jerk couplet, and the squat clean couplet, target the round of 10. Record your rounds.

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“Delilah”

AMRAP 25
50 Meter Farmer’s Carry
500 Meter Run
500/400 Meter Row

Weight: 70/53

AMRAP 25
50 Meter Farmer’s Carry
400 Meter Run
400/350 Meter Row

Weight: 53/35

AMRAP 25
50 Meter Farmer’s Carry
300 Meter Run
375/300 Meter Row

Weight: 35/26

WOD GUIDANCE & GOALS
Sweatfest on a Friday! Today is the day to try the heavier kettlebells, run;row the longer distance, and/or push your pace! The heavy farmer’s carry should take around :60, the 500 meter run (400m + 100m) should take around 2:30, and the row around 2:00. Have fun, and target 5 rounds.

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 8/10 effort for the first set of five reps. For the set of three, build to 8.5/10 effort, the next set of three a 9/10 effort, and the last set around 9.5/10 effort. Every set should feel HEAVY, and require 2:00 of rest between sets. Range of motion and mechanics must be spot on to increase in weight. Record your heaviest successful weight.

Post Weights to Comments. Compare Scores HERE.