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.

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“leavemealone”

5 Rounds
20 DB Snatch
300 Meter Shuttle Run

Weight: 50/35

5 Rounds
20 DB Snatch
300 Meter Shuttle Run

Weight: 35/20

5 Rounds
14 DB Snatch
200 Meter Shuttle Run

Weight: 25/15

WOD GUIDANCE & GOALS
All gas for this one! Choose a weight for the dumbbell snatches (20 alternating) that you can do unbroken every round. Snatches will take about :60 to complete. For the shuttle, run to the 100 meter mark and back to the start line, then to the 200 meter mark and back. Target 15-17 minutes.

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“Places to Be”

With a Partner
25 Strict Pull Ups
50 Meter DB Lunge
75 Sit Ups
100 Calorie Bike
75 Sit Ups
50 Meter DB Lunge
25 Strict Pull Ups

Weight: 50/35

With a Partner
25 Banded Pull Ups
50 Meter DB Lunge
75 Sit Ups
75 Calorie Bike
75 Sit Ups
50 Meter DB Lunge
25 Banded Pull Ups

Weight: 35/20

With a Partner
25 Ring Row
50 Meter DB Lunge
75 Sit Ups
50 Calorie Bike
75 Sit Ups
50 Meter DB Lunge
25 Ring Row

Weight: 25/15

WOD GUIDANCE & GOALS
Buddy Up! For the ladder, you and your partner will share the pull ups reps (we suggest sets of 5), then each person will do 50 meters of lunges with ONE db held on either shoulder (not by your side). For a twist, the sit ups will be SYNCHRONIZED! Yes, keep the same pace as your buddy for all 75 sit ups (plan breaks ahead of time.) And last but not least, share the bike calories! Target 25 minutes

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Clean Complex

FOR TIME
with a buddy
2K Row

STRENGTH
For 15 min on the :90
1 Power Clean
1 Hang Squat Clean Thruster

WOD GUIDANCE & GOALS
To warm up for today’s complex coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes.

TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the power clean and hang squat clean thruster. The power clean will focus on straight arms through the jump, while keeping the bar as close as possible. And the hang squat clean thruster, you’ll focus on getting under the bar into the front squat as quick as possible, and then speed as you stand up so you have enough power for the overhead lift (the thruster). You’ll ideally build in effort every :90. Your end weight should feel like a 9/10 effort, as long as your form looks good. Record your heaviest weight.

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“Set a Standard”

With a Partner
5 Rounds
400 Meter Run Together
40 Wall Balls
40 Russian KB Swings

Weight: 20/14, 70/53

With a Partner
5 Rounds
400 Meter Run Together
40 Wall Balls
40 Russian KB Swings

Weight: 14/10, 53/35

With a Partner
5 Rounds
300 Meter Run Together
30 Wall Balls
30 Russian KB Swings

Weight: 10/6, 35/26

WOD GUIDANCE & GOALS
Partner WOD! TOGETHER, run 400 meters, then split the wall balls and kb swings however you’d like. Coaches will suggest you break each movement in half to start. Then as the workout progresses you may want to split the reps into sets of ten. Target 25-30 minutes.

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