“French Folk”

AMRAP 30
Row AND Bike
1:00-5:00 10 Calories
5:00-10:00 12 Calories
10:00-15:00 14 Calories
15:00-20:00 16 Calories
20:00-25:00 18 Calories
25:00-30:00 20 Calories

AMRAP 30
Row AND Bike
1:00-5:00 8 Calories
5:00-10:00 10 Calories
10:00-15:00 12 Calories
15:00-20:00 14 Calories
20:00-25:00 16 Calories
25:00-30:00 18 Calories

AMRAP 30
Row AND Bike
1:00-5:00 6 Calories
5:00-10:00 8 Calories
10:00-15:00 10 Calories
15:00-20:00 12 Calories
20:00-25:00 14 Calories
25:00-30:00 16 Calories

WOD GUIDANCE & GOALS
Row AND bike the designated amount of calories in the five minute window. For example; the first five minutes row 10 calories on the rower then do 10 calories on the bike. Any remaining time within the window, you get to rest!

Post Intervals to Comments. Compare Scores HERE.

“Ollis”

AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 185/135, 70/53

AMRAP 22
200 Meter Run
22 Deadlifts
11 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 155/105, 53/35

AMRAP 22
200 Meter Run
14 Deadlifts
14 Ring Rows
14 In + Outs
14 Russian KB Swings
14 Walking Lunges

Weight: 115/75, 35/26

WOD GUIDANCE & GOALS
Hero workout! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or choose a higher skill level. In general the 200 will take around :60, and choose a weight for the deadlifts that you can do for 11 reps before taking a break. The deadlifts will take around :60-:90 to complete. If you’re proficient at pull ups try for bigger sets, or if you’re working on connecting them do sets of 3-5. Move through the burpees at a steady pace with no pauses (:90-2:00.) The eye-height (Russian) kb swings can be done in two sets (:60-:75), and the walking lunges (left+right=1) are unweighted and can be done in :45-:60. Target 3 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Meltdown”

42-30-18 Wall Balls
15-12-9 Wall Walks
200 Meter Farmer’s Carry

Weight: 20/14, 53/35

42-30-18 Wall Balls
12-9-6 Wall Walks
200 Meter Farmer’s Carry

Weight: 14/10, 35/26

30-20-10 Wall Balls
15-10-5 Inchworms
150 Meter Farmer’s Carry

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
Last time we did this workout, there were A LOT more wall walks. So today’s workout, should feel A LOT better than last time!! To manage your shoulders, break wall balls into 15-15-12 for the set of 42. At the wall, find a steady pace for the wall walks that doesn’t jack up your breath or shoulders, and take bigger pauses every 5 reps. For the farmer’s carry, break at the 100 meter mark before returning to the second round of the workout. Break the wall balls into 12-10-8, pause every 4 wall walks, and the same strategy on the farmer’s carry. The last round do the wall balls 9-9, pause after 3 wall walks, then try to do the farmer’s carry unbroken. Target 20 minutes.

Post Time to Comments. Compare Scores HERE

“Just to Know Your Name”

10 x AMRAP :90
30 Double Unders
Row Max Meters
Rest :90

10 x AMRAP :90
10 Attempts
Row Max Meters
Rest :90

10 x AMRAP :90
45 Single Unders
Row Max Meters
Rest :90

WOD GUIDANCE & GOALS
Fast and Furious! Complete the double unders in no more than :40, and have the remaining to row as many meters as possible. Target 150-200 meters per interval. Record total meters.

Post Total Meters to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the clean complex. You’ll then build to a 7/10 effort and do the complex five times at the same weight. You’ll then add a little more weight, only if your mechanics are spot on, and do the complex three times at that weight. Take no more than :90 between lifts. Your end weight should feel like a 9/10 effort.

Post Weights + Mods to Comments. Compare Scores HERE and HERE

“Team Tosh”

In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One athlete works at a time. Rest the time it takes partner to complete each interval.

WOD GUIDANCE & GOALS
Grab a buddy, and complete the workout you-go-I-go style. One athlete works at a time. Rest the time it takes partner to complete each interval. The athlete who goes second has less rest after the 600m. Record total time.

Post Total Time to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 8/10 effort for your first set of three reps, then ideally you’ll build in weight for the remaining four sets. Focus on keeping an upright torso, and leading with your chest from the bottom. Record your weight.

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

“Hawaii”

WOD GUIDANCE & GOALS
Arms and Abs are on the menu for Sunday! With your eyes under the rings (or take step back if this position is too difficult) pull your chest to the rings then lower with control back to an extended elbow. You should have to break up the ring rows into two to three sets. For the medball twists, try not to bounce the medball from hip to hip, and to spicy things up lift your feet off the ground. Right side is one, left side is two. Then for the db plank pull thrus, try to keep your hips as stable as possible as you pull the db from the opposite side. Again, right is one, left is two. Target 20 minutes.

Post Time to Comments.

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 7/10 effort for the first set of 8 reps. Take at least a 2:00 break before the next set of 8, and ideally increase the weight to a 7.5/10 effort. Take another 2:00 break before completing the last set of 8 reps at a 8/10 effort. Form always trumps weight, so if your back moves out of a neutral position for any of the reps, reduce the weight on your bar to optimize your mechanics. Record your weight.

Post Weight to Comments. Compare Scores HERE.

“Weigh On Me”

3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

Weight: 20/14

3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

Weight: 14/10

3 x AMRAP 7
200 Meter Run
20 Wall Balls
20 Sit Ups
rest 2 min

Weight: 10/6

WOD GUIDANCE & GOALS
ou only have seven minutes, how many rounds can you get!? 300 meters takes about :90 to complete. Try to do the first round of wall balls in sets of 20 and 10, if not unbroken (:75 at most.) Then, fly through your sit ups to make up time for the run or broken wall ball sets (;60-:75.) Target 2 rounds every seven minutes, and stay as consistent as possible!

Post Rounds to Comments. Compare Scores HERE.