“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.

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 8-8.5/10 effort for your three working sets of five reps. Reps three, four and five, should require you to take an extra breath between reps to reset your midline. In other words, they should feel heavy! 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

“Based On…kinda”

AMRAP 16
4 Deadlifts
6 Strict Pull Ups
8 Hand-Release Push Ups
24 Double Unders

Weight: 275/185

AMRAP 16
4 Deadlifts
3 Strict Pull Ups
8 Abmat Push Ups
8 Attempts

Weight: 185/135

AMRAP 16
4 Deadlifts
6 Upright Ring Rows
8 Knee Push Ups
30 Single Unders

Weight: 135/95

WOD GUIDANCE & GOALS
Every round the deadlifts should be unbroken, so choose a weight that is heavy but manageable for four reps. Do the first set of pull ups unbroken, then maybe break them into 3/3 or 4/2. Use a band if you cannot connect three or more reps. Spend no more than :30 on the pull ups. Challenge yourself on the push ups by doing as many as possible on your toes. Keep dubs, attempts or singles to :30 or less. Target 7 rounds.

Post Rounds to Comments. Compare Similar Scores HERE.

“Glue Myself Shut”

10 Rounds
200 Meter Run
20 DB Step Ups, 20″

Weight: 50/35

10 Rounds
200 Meter Run
20 DB Step Ups, 20″

Weight: 35/20

10 Rounds
100 Meter Run
14 DB Step Ups, 20″

Weight: 25/15

WOD GUIDANCE & GOALS
Spicy tamale for a Monday! Run the 200’s in around :60, and complete the 20 db step ups in another :60-:75. Hold the db on you shoulder (trade shoulders every round), by your side, or behind your neck. Be sure to focus on keeping your abs drawn in to your spine to support your low back. Target 20-22 minutes

Post Time to Comments.

“Sun Don’t Shine…kinda”

2 Rounds
800 Meter Run
50 KB Swings
100 Sit Ups
100 Squats
50 Push Ups
800 Meter Run

Weight: 53/35

2 Rounds
800 Meter Run
50 KB Swings
100 Sit Ups
100 Squats
50 Abmat Push Ups
800 Meter Run

Weight: 35/26

2 Rounds
400 Meter Run
50 KB Swings
50 Sit Ups
50 Squats
50 Knee Push Ups
400 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
It’s a 800 meter sandwich with a casual mile in the middle! Run the first 800 meters at conversation pace (4-5 minutes.) It’s the warm up, and not time to go all out. Save that for later! Break the kb swings into sets of 25 reps. Swings will take around 2 minutes. Purposefully break the sit ups at rep fifty, taking a quick break then continue the second set at the same continuous pace. Sit ups will take around 3 minutes. Do the air squats in sets of 25, face a new direction every set to take a quick shake out and keep track of reps. Squats will take 2 minutes. Then break the push ups into sets of 5-10 from the very beginning so your arms do not go to failure. The push ups will take 2-3 minutes. Then run the mile at the same pace as your first 800. Try to keep the same time domains on the second round, and PUSH your pace on the last 800 meters. Target 30-35 minutes.

Post Time to Comments. Compare Similar Scores HERE.

“Barbell Complex”

For 20 Minutes
3 Clean
2 Front Squats
1 Jerk
Rest 2 Minutes

WOD GUIDANCE & GOALS
One complex is three touch and go cleans (power or squat), two front squats, and one jerk (push or split) without letting go of the bar. Take two minutes before attempting another complex. Either stay at the same weight or increase the load as you continue. Record your heaviest successful complex.

Post Weight to Comments. Compare Scores HERE.

“Mental”

AMRAP 10
10 Knee Ups
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 Pike Ups
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 35/20

AMRAP 10
10 Tuck Ups
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 V-Ups
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 25/15

WOD GUIDANCE & GOALS
Yup, this will surely get MENTAL! For the first AMRAP, try doing the knees to elbow even if it means a couple reps at a time. If you’re not quite there yet, do knee ups or tuck ups. The db hang cleans are with two dumbbells. Since this is an AMRAP, with a short rep scheme, it’s your opportunity to try a heavier weight. Notice there isn’t a scaling option for meters, EVERYONE is doing either 250/200, which will take ABOUT one minute. Target 4+ rounds. For the second AMRAP, make sure the movements increase in difficulty. If you did knee ups now do pike ups, if you did knees to elbow now do toes to bar, and if you did tuck ups do v-ups. You will now only need one db for the snatches, and you’ll do 10 reps per side (all on the left then all on the right.) When you choose a weight for the snatches, make sure you can do five on your non-dominant arm. Then, complete each round with calories on the BIKE (which should take about :60.) Target 4+ rounds. Record both AMRAP scores.

Post Both AMRAPs to Comments. Compare Scores HERE.

“Glue Myself Shut”

5 x 2:00 on/2:00 off
50 Double Unders
Max Lungesters

Weight: 35/30

5 x 2:00 on/2:00 off
15 Attempts
Max Lungesters

Weight: 25/15

5 x 2:00 on/2:00 off
50 Single Unders
Max Lungesters

Weight: 15/10

WOD GUIDANCE & GOALS
The time domain and lungesters are inspired by Street Parking (thank you!) Start the two minute interval with 50 dubs (around :50-:60 of work) and in the remaining :60 do as many lungesters as possible. Yup, new word/move! Take two dumbbells, and hold them like you’re doing to do a thruster. Instead, do one lunge on each leg, then a push press (legs stay locked out after the initial dip drive.) You get two minutes of rest before the next round so really go ALL OUT with your pace. Target 10-15 reps per round. Record your total reps.

Post Total Reps to Comments.