WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 8.5/10 effort for all five working sets of four reps. YES, this is the same weight we did last time, HOWEVER you’re now doing more volume! Every set should feel HEAVY, and require 2:00 of rest between sets. Range of motion and mechanics must be spot on.

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“Woke Up Like This”

4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
15/12 Calorie Bike
Rest 3 Minutes

Weight: 50/35

4 Rounds:
12/9 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
12/9 Calorie Bike
Rest 3 Minutes

Weight: 35/20

4 Rounds:
9/6 Calorie Bike
7Left-Arm Hang Dumbbell Snatch
20 Sit Ups
7Right-Arm Hang Dumbbell Snatch
9/6 Calorie Bike
Rest 3 Minutes

Weight: 50/35

WOD GUIDANCE & GOALS
When you see “REST” think “GO FAST!” Spend no more than :60 on the bike, do unbroken sets of db hang snatch, push (and breath) on the sit ups, and then reverse back up the ladder! Target 4 minutes per interval, and be CONSISTENT!

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WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to an 8/10 effort for the 6 x (2+2) deadlifts. You’ll do 2 reps touch and go, drop the bar, and then immediately reset for another set of 2 reps. 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.

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“Run”

15 x 200 Meter
on the :90

15 x 150 Meter
on the :90

15 x 100 Meter
on the :90

WOD GUIDANCE & GOALS
It’s sprint time! Complete the 200 meter sprints anywhere from :35-:60. You need at LEAST :30 of rest before the next interval. If you’re closing toward :60, cut your interval to 100 meters. You got this!

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“Times Like These”

10 Rounds
4 Wall Walks
6 Front Squats

Weight: 185/135

10 Rounds
2 Wall Walks
6 Front Squats

Weight: 135/95

10 Rounds
30 Plank Taps
6 Front Squats

Weight: 95/65

WOD GUIDANCE & GOALS
It doesn’t get better than wall walks and front squats, am I right?! Even if wall walks are your arch-nemesis try to do a variation of the movement. Try doing less reps with full range of motion, or do the four reps moving one to two steps. The wall walks should take :60 or less every round. For the front squats choose a weight that you want to put down at rep four but you won’t! After the half way point, reps three through six should feel extra spicy on your legs. What I’m saying is, GO HEAVY! Target 15 minutes.

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

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“Playground Time”

3 Rounds
50 Wall Balls
50 Medball Sit Ups
300 Meter Medball Run

Weight: 20/14

3 Rounds
35 Wall Balls
35 Medball Sit Ups
300 Meter Medball Run

Weight: 14/10

3 Rounds
25 Wall Balls
25 Medball Sit Ups
200 Meter Medball Run

Weight: 10/6

WOD GUIDANCE & GOALS
The medball is now a part of your body! Start with a big set of wall balls (20-30) then chip away at the remaining reps in smaller sets (5-10) with short breaks. Use the medball to propel your torso forward for a fast sit up. The sit ups will be slower than normal but try to do them unbroken. Then run 300 meters (2:00) with your medball, carrying it anyway anyhow. Target 25 minutes.

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“Say It Like You Feel It”

10 Rounds
4 Bar Muscle Ups
:60 Calorie Bike
Rest 1 Minute

10 Rounds
6 Chest to Bars
:60 Calorie Bike
Rest 1 Minute

10 Rounds
6 Strict Pull Ups
:60 Calorie Bike
Rest 1 Minute

WOD GUIDANCE & GOALS
We’re getting spicy for Monday! Ideally connect two, if not all four, bar muscle ups or pull ups. Spend no longer than :60 on the upper-body-pulling movement. For the :60 bike, get anywhere between 9-15+ calories. Then you get to REST! Record TOTAL calories

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“Hotel”

5 Rounds on the :90
0-:90 300/250 Meter Row
:90-3:00 30 DB Lunges
3:00-4:30 60 Double Unders
4:30-6:00 30 Sit Ups

Weight; 50/35

5 Rounds on the :90
0-:90 300/250 Meter Row
:90-3:00 30 DB Lunges
3:00-4:30 20 Attempts
4:30-6:00 30 Sit Ups

Weight; 35/20

5 Rounds on the :90
0-:90 250/200 Meter Row
:90-3:00 20 DB Lunges
3:00-4:30 75 Single Unders
4:30-6:00 20 Sit Ups

Weight; 25/15

WOD GUIDANCE & GOALS
Your eyes are not deceiving you, this is gonna get gross! In the first :90 row the designated amount of meters. You have just enough time to transition off of the rower for the next interval. Use one db for the lunges (hold in the goblet position), alternating legs, and stepping forward or backwards. You’ll have plenty of rest before the double unders to collect yourself. The dubs will take :60 or less, again leaving you :30 of rest before the sit ups. Push your pace on the sit ups to again have rest before the row. Have fun!

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“Season 4, Part 1”

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

AMRAP 20
300 Meter Run
5 Hang Squat Cleans
*at 80% 1 rep max clean

WOD GUIDANCE & GOALS
You choose your weight! For today’s workout, try to complete the squat cleans as close to 80% as possible. Expect the weight to feel heavy, and expect to do single reps. The goal for a squat clean is to PULL UNDER into the bottom of the squat, for the receiving position. If you’re pulling the barbell high, then riding the weight below parallel, deload your bar and practice better mechanics. Run the 400 meters at your 5k pace (moderate), then do a squat clean every 5-10 seconds. Target 5+ rounds

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