“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

Post Rounds + Weight to Comments. Compare Scores HERE.

“It Won’t Kill Ya…kinda”

30-20-10-20-30
Row For Calorie
Dumbbell Thrusters
Toes to Bar

Weight: 50/35

25-15-10-15-25
Row For Calorie
Dumbbell Thrusters
Knee Ups

Weight: 35/20

20-15-10-15-20
Row For Calorie
Dumbbell Thrusters
V-Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Row at a moderate pace (1000/800 cals per hour) to complete the 30 calories in under 3 minutes, the 20 cals under 2 minutes and the 10 cals under one minute. Scale calories to meet the time domains. Choose a weight for the db thrusters that you can cycle for 10 reps before having to rest, but also heavy enough that you HAVE to rest around 10 reps. Time your breaks between sets of thrusters so your mind doesn’t wander. Then chip away at toes to bar (or your scaling option) in sets of 5-10. Push your pace on the way back up the ladder. Target 22 minutes.

Post Time to Comments. Compare Scores HERE.

STRENGTH
Bench Press
5×3+, across

FOR TIME
Bike
2 Mile Retest!!

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 9/10 effort for three reps, which you’ll hold across for all five sets. On the last set, do max reps! The last time we did bench press, the second to last set of three reps we did at 9/10 effort, now you’re adding more volume at this heavy weight. Expect the third set of three to feel HEAVY! Record your weight.

Just. Show. Up. You’ve completed six weeks of bike intervals based on average rpms from your initial 2 mile time trial, CONGRATS! Now it’s time to put all of that earned capacity to the test. Pedal at 105% of your previous average rpm. This will feel easy 1) it’s lower than any rpm you’ve worked on over the last few weeks, and 2) you’re now better at the bike both physically and mentally! You’ve got this Daybreak! Record your time.

Post Weight, RPMs and Time to Comments. Compare Scores HERE and HERE

“Row”

WOD GUIDANCE & GOALS
This is going to get SPICY! As a duo, you will both complete 10 rounds of 300m or 250m. Try to pair up with someone doing the same amount of meters so it’s easy to reset the rower and record your times.Your slowest split is your score. You and your partner will then complete a 2k row, switching every 500 meters. Record your time for the 2k, and also your total time for the entire workout! There is a 35 minute cap.

Post Slowest Split, 2k time + Total Time to Comments. Compare Scores HERE.

“Strangers”

21-15-9
Russian KB Swings
Burpee Over KB
Rest 3 Minutes
15-12-9
Deadlift
Chest to Bar

Weight: 70/53, 225/155

21-15-9
Russian KB Swings
Burpee
Rest 3 Minutes
15-12-9
Deadlift
Pull Ups

Weight: 53/35, 155/105

21-15-9
Russian KB Swings
In+Outs
Rest 3 Minutes
15-12-9
Deadlift
Ring Rows

Weight: 35/26, 115/75

WOD GUIDANCE & GOALS
Two workouts back to back! Start by completing the couplet of 21-15-9 eye-height kb swings and burpees. Choose a kb that you can swing for at least 15 reps unbroken. This first couplet should be fast and furious, so target 5 minutes. You then get plenty of time to recover before the next couplet of 15-12-9 deadlifts (at least 10 in a row) and chest to bars (link at least sets of 3.) Try to go unbroken on the deadlifts (or break with less than half to go) and keep a fast pace (small sets with short breaks or unbroken) on the chest to bars. Target 5 minutes. Record both times.

Post Both Times to Comments.

“Sun to Me”

3 Rounds
600 Meter Run
150 Meter OH Carry
30 Box Jump Overs, 20″

Weight: 53/35

3 Rounds
600 Meter Run
150 Meter OH Carry
30 Box Step Overs, 20″

Weight: 35/26

3 Rounds
400 Meter Run
150 Meter OH Carry
20 Box Step Ups, 20″

Weight: 26/18

WOD GUIDANCE & GOALS
Overhead Carry!! Run the 600’s in about 3:00 (scale meters to fit the time domain.) Then, with either arm (you may switch at any point) overhead carry a kettlebell 150 meters. Like last time, keep your bicep by your ear and an extended elbow as you carry overhead. For the box jump overs, find a steady pace that allows you to finish around :90-2:00. Push your run on the last round. Target 18 minutes.

Post Time to Comments.

“Sky is Falling…kinda”

with a buddy
AMRAP 15
P1 – 10 DB Lunges + 10 Burpees
P2 – Max Cal Row

Weight: 50/35

with a buddy
AMRAP 15
P1 – 10 DB Lunges + 10 Burpees
P2 – Max Cal Row

Weight: 35/20

with a buddy
AMRAP 15
P1 – 10 DB Lunges + 10 In+Outs
P2 – Max Cal Row

Weight: 25/15

WOD GUIDANCE & GOALS
Yes, a partner workout! The goal for today’s workout is to get as many calories as possible on the rower. While one person is cranking out calories, the other isn’t just resting, they’re doing 10 db lunges (2 dbs in the rack position, and 10 total reps) followed by 10 burpees. Choose a weight for the dumbbells that you will not have to break the lunges in later rounds. When it’s your turn on the rower target 15-18 calories.

Post Cals to Comments.

“It Wasn’t a Fluke”

3 Rounds
15 Toes to Bar
15 Power Cleans
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Toes to Bar
45 Power Cleans

Weight: 165/115

3 Rounds
15 Knee Ups
15 Power Cleans
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Knee Ups
45 Power Cleans

Weight: 115/75

3 Rounds
15 V-Ups
15 Power Cleans
Rest 1 Minute
800 Meter Run
Rest 1 Minute
45 V-Ups
45 Power Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
This is gonna be a LONG one! Do the toes to bar in sets of 6/5/4 or 10/5, and keep the kip swing. Choose a weight for the power cleans that you can do for sets of three to five reps throughout the workout, and keep breaks brief between sets. Record your time for the first triplet (target 9 minutes) then rest 1 minute before the mile run. Run the mile a little faster than your 5k pace, you still have a lot of work to do once you’re done. Record your mile time, and scale meters to stay under 10 minutes. For the final chipper, break toes to bar and cleans into sets of 5-10 with small pauses between sets to save your grip. Target 9 minutes. Record all three times, PLUS your total time.

Post Three Times + Total Time to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
This is the LAST WEEK of bike sprints! The target rpms for today’s interval will be the same as last week’s :20on, :10off. You’ll get a four minute rest before the second interval, which is the same flow/pace. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. Record  your rpm average, and next week we RE TEST!!

Post RPMS to Comments. Compare Scores HERE.

“Fat Lip”

1k/800 Meter Row
then
4 Rounds
20 DB Snatch
10 Chest to Bars
30 Sit Ups
then
1k/800 Meter Row

Weight: 50/35

800/600 Meter Row
then
4 Rounds
20 DB Snatch
10 Pull Ups
30 Sit Ups
then
800/600 Meter Row

Weight: 35/20

600/400 Meter Row
then
4 Rounds
20 DB Snatch
10 Ring Rows
30 Sit Ups
then
600/400 Meter Row

Weight: 25/15

WOD GUIDANCE & GOALS
It’s a sandwich! The first and last row will take four minutes or less. Scale your meters to fit the time domain. For the middle triplet, choose a dumbbell weight that you can move through 20 db snatches without a problem for the first two rounds. You may have to break them the second two rounds. For the chest to bars, chip away at the set of ten in 5/5 or even fast sets of 2-3 reps. The sit ups are the rest/breather, push your pace here, except for the last set where you’ll be getting ready for the last row. Target 18 minutes.

Post Time to Comments.