WOD GUIDANCE & GOALS
Heavy Day!, coaches will help you build to 8-8.5/10 effort for the three sets of six reps, which is more weight than we did last time. Reps 4 through 6 should feel challenging!

Post Weight + Time to Comments. Compare Scores HERE.

“Redbull”

With a buddy
4 Rounds
100 Sit Ups
50 Calorie Row
6 Wall Walks

With a buddy
4 Rounds
100 Sit Ups
40 Calorie Row
6 Modified Wall Walks

With a buddy
4 Rounds
60 Sit Ups
30 Calorie Row
20 Plank Taps

WOD GUIDANCE & GOALS
Partner workout!! Divide the sit ups, calories and wall walks anyway you’d like! Keep the reps fast, and as soon as you slow down, tag your buddy in! We suggest doing fast sets of 25 sit ups, row for :60 at a time, and do one-for-one wall walks. Target 25 minutes. 

Post Time to Comments.

WOD GUIDANCE & GOALS
Oly skills day!! You’ll have 8 opportunities to work on your SQUAT clean. The clean pull focuses on the bar staying close and your arms staying straight. The hang squat clean focuses on explosive power and a fast pull into the bottom of the squat. And the squat clean combines the two movements. Ideally build each set, as long as your form/technique is on point!

Post Weight + Time to Comments.

“Third Stop”

WOD GUIDANCE & GOALS
When you see AMRAP, it’s a great opportunity to try something challenging or new! Choose ONE of the three movements that safely pushes you outside your comfort zone. Run faster/longer, or use a heavier weight on the shoulder to overhead or step ups. When you choose your weight for the barbell movement, make sure you can do at least sets of four reps before having to break the set. Grind away at the db step ups, possibly switching shoulders half way through the set. Target 4 rounds.

Post Rounds to Comments.

“After the Afterparty”

On the 4 Minute for 40 Minutes
20/15 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee Broad Jumps

Weight: 70/53, 20/14

On the 4 Minute for 40 Minutes
15/12 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee

Weight: 53/35, 14/10

On the 4 Minute for 40 Minutes
12/9 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 In+Outs

Weight: 26/18, 10/6

WOD GUIDANCE & GOALS
Yes, in four minutes you will complete ALL of the movement listed above before the next interval begins. The row should take :60 on the dot (no more) and the farmer’s carry should be done unbroken every round (:30). For as long as possible, keep the wall balls unbroken (:30-:45), and try to complete the burpee broad jumps in :60 or less. That will leave you with :30-:60 of rest before the next round. The first few rounds should feel “good” and then the workout should pick up by rounds 7-10. Have fun!

Post Interval to Comments.

“Hymn for the Weekend”

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
200 Meter Run

Weight: 50/35, 225/155, 70/53

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
200 Meter Run

Weight: 35/20, 165/115, 53/35

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
100 Meter Run

Weight: 25/15, 115/75, 35/26

WOD GUIDANCE & GOALS
We’re getting sweaty on a saturday! Using two dumbbells (held in the suitcase position) complete twelve total lunges, and choose a weight you can do unbroken every round. The deadlifts are with a barbell, and should be unbroken for at least the first two or so rounds, then you may have to break them in to 8/4 or 6/6. The kb swings should be heavy, but not so heavy that you have to break a set of twelve. Then, use the two-hundred meter run as your recovery (yup, the run is the rest!) Target 10 rounds.

Post Rounds to Comments.

WOD GUIDANCE & GOALS
Coaches will take you through a progression to learn and master the push jerk. Focus on squeezing you butt (opening your hips) BEFORE pressing under the bar, to maximize your lifting potential. You’ll then build to an 8.5-9/10 effort which you’ll maintain for all three sets. Take at least :90 between sets for a full recovery.

Post Weight + Time to Comments. Compare Score HERE

“I Got You”

10 Rounds
30 Double Unders
20 DB Deadbugs
10 DB Floor Press
5 Strict Pull Ups

Weight: 50/35

10 Rounds
10 Attempts
20 DB Deadbugs
10 DB Floor Press
5 Banded Strict Pull Ups

Weight: 35/20

10 Rounds
45 Single Unders
20 DB Deadbugs
10 DB Floor Press
5 Upright Ring Rows

Weight: 25/15

WOD GUIDANCE & GOALS
We love a 10 rounder with shorter rep schemes! The dubs (or scaling option) will take :30 or less, use one db for the db deadbugs (:30), and grab a second db for the floor press (unbroken every round, in about :20). Complete each round with five pull ups. You should be able to connect 3/2 while you’re fresh, then maybe 2/2/1 as the workout continues. Target 20-25 minutes.

Post Time to Comments.

“Maintaining Posture”

5 Rounds
300 Meter Run
10/10 Hang DB Snatch
30 DB Russian Twists

Weight: 50/35

5 Rounds
300 Meter Run
10/10 Hang DB Snatch
30 DB Russian Twists

Weight: 35/20

5 Rounds
200 Meter Run
10/10 Hang DB Snatch
20 DB Russian Twists

Weight: 25/15

WOD GUIDANCE & GOALS
Get ready to MOVE!! Spend :90 on the 300 meter run, then choose a weight for the hang snatch that you can cycle for five reps before having to break. Complete all ten reps on one side before switching arms. Spend around :60-:75 on the snatches. Then use one of your dumbbells for the twists (20 per side). Again, completing the reps in around :60. Target 15-17 minutes.

Post Time to Comments.