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.

WOD GUIDANCE & GOALS
HEAVY DAY!! For the PRESS, Coaches will help you work up to a 8.5/10 effort for your first set of five reps. Increase your weight by 3-5# each set, as the reps decrease. Ideally you’ll complete the set of 2 reps at 9-9.5/10 effort. Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered!

Post Weights to Comments. Compare Scores HERE and HERE, and HERE

“Heat Waves”

10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Toes to Bar
Max Calorie Bike

Weight: 95/65

10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Knee Ups
Max Calorie Bike

Weight: 75/55

10 Rounds
:90 on/:90 off
6 Hang Power Cleans
6 In+Outs
6 Leg Lifts
Max Calorie Bike

Weight: 55/35

WOD GUIDANCE & GOALS
SPRINT time! Choose a LIGHT weight for the hang power cleans, and complete them unbroken every round. Drop right into 8 fast burpees, then try to complete the toes to bar unbroken for as long as possible. In the remaining time (:30 or so) bike as many calories as possible! Record your total calories.

Post Total Calories to Comments. Compare Scores HERE.

“Say You’re Mine”

EMOM 20
1 – 45 Double Unders
2 – 15/12 Cal Row
3 – 200 Meter Run
4 – Rest

EMOM 20
1 – 15 Attempts
2 –13/10 Cal Row
3 – 150 Meter Run
4 – Rest

EMOM 20
1 – 60 Single Unders
2 – 11/8 Cal Row
3 – 100 Meter Run
4 – Rest

WOD GUIDANCE & GOALS
CARDIOOOO! Within the minute complete the reps/cals/meters, and scale to meet the :60 time domain. Target :45 for the dubs, the full minute for the calorie row, and the full minute for the run. Remember you have a minute of rest built in so push your pace! Record any modifications.

Post Mods to Comments. Compare Scores HERE.

“This Girl”

2 Rounds
50 Lunges
200 Meter Suitcase Carry
50 Lunges
200 Meter OH Carry

Weight: 53/35

2 Rounds
50 Lunges
200 Meter Suitcase Carry
50 Lunges
200 Meter OH Carry

Weight: 35/26

2 Rounds
30 Lunges
150 Meter Suitcase Carry
30 Lunges
150 Meter OH Carry

Weight: 26/18

WOD GUIDANCE & GOALS
With NO weight, do 50 lunges (in place or walking) alternating legs. Then, for 100 meters carry the kb in your right hand by your side, and on the return carry it in your left hand. Do another set of lunges, but this time hold the kb overhead (arm straight, elbow by your ear) in your right hand for 100 meters, and switch to your left on the return. Target 18 minutes.

Post Time to Comments.