WOD – Fri, Feb 13
Amrap 15
10 Deadlifts
20 Lunges
25′ Suitcase Carry
add 25′ every round
MCx: 225/155, 70/53
MAx: 155/105, 53/35
MVx: 125/85, 35/26
GOALS + GUIDANCE: Keep the deadlifts unbroken for as long as possible. Use the lunges to recover from the deadlifts, they are unweighted and 20 total reps. Here’s the fun part, do a 25 foot suitcase carry round 1, and add 25 feet every round. You choose which side to use. Target 5-7 rounds.
5 x on the 2 Minute
Max Rep Strict Pull Up
MAx: banded
MVx: ring row
GOALS + GUIDANCE: Do as many pull ups in a row as possible without letting go of the bar and without kipping. Record reach round.
WOD – Thu, Feb 12
5 Rounds:
24 Squats
12 Power Cleans
MCx: 115/75
MAx: 95/65
MVx:, 18 squats, 10 cleans 65/45
GOALS + GUIDANCE: Working on range of motion, pump out 24 fast bodyweight squats (:24-:30) followed by 12 light to moderate, unbroken power cleans. Target 7 minutes (cap 10).
4 Sets
12 Weighted Deadbugs
Rest 1:00 Between Sets
WOD – Wed, Feb 11
2 @ RPE 5/10
2 @ RPE 6/10
2 @ RPE 7/10
3 x 2 @ RPE 7-7.5/10
GOALS + GUIDANCE: Let effort guide you today! RPE stands for rate of perceived exertion. Start light then build to a 7/10 effort. FORM over weight ALWAYS. Rest 1:30 Between Sets
3 Rounds
200m Run
20 Dumbbell Snatch
10 Toes to Bar
MCx: 50/35
MAx: 35/20, knee or pike up
MVx; 100m, 25/15, v-up
GOALS + GUIDANCE: Run at a moderate pace to finish the 200 in :60 or less. Cycle through the db snatch unbroken in :45-:60, then try to do the toes to bar unbroken for as long as possible. Target 10 minutes (12 cap).
WOD – Tue, Feb 10
EMOM 28
Min 1: 3 Push Jerk
Min 2: 250/200 Meter Row
Min 3: 3 Thruster
Min 4: 15/12 Cal Bike
MCx: 155/105
MAx: 115/75, 12/9 cals
MVx: 75/55, 200/150, 9/6 cals
GOALS + GUIDANCE: Choose a weight for the jerks and thrusters (yes, same weight for both) that is HEAVY without your form breaking down. For the row and bike, choose meters/cals that you can complete in :50 without redlining.
Dumbbell Bent Over Row
3 x 12/Arm
WOD – Mon, Feb 9
50-40-30-20-10
Wall Ball
Lateral Burpee Over the Box
MCx: 20/14, 20″
MAx: 14/10, burpee step over
MVx: 25-20-15-10-5 reps, 10/6, in+out step up
GOALS + GUIDANCE: Go in with a plan for breaking up the wall balls. Keep in mind this is 150 lateral burpee box overs and that volume. Start steady and stay steady. Do not redline the first round. Target 20 minutes (25 min cap).
5 Sets
1:00 Reverse Plank Hold
Rest 1:00
WOD – Sun, Feb 8
With a Partner
Row or Bike for 40 Minutes
on the 5 min complete
10 Push Ups
20 Lunges
30 Sit Ups
MAx: knee push ups
MVx: box push ups, squats, 20 sit ups
GOALS + GUIDANCE: At “GO” you and your partner will split 10 push ups, 20 lunges and 30 sit ups. As soon as you complete the work, hop on your rower or bike and complete as many calories as you can until the 5 minute mark. Switch who is rowing or biking at any time. At the 5 minute mark, complete the same 10/20/30, then keep accumulating calories. The push ups will take :10-:15, lunges :20 and sit ups :30-:45 (around :90 total), so you’ll have 3+ minutes to row/bike every 5 minutes. Your score is total calories.
WOD – Sat, Feb 7
400 Meter Run
21-15-9 Burpees
MAx: 300m
MVx: 200m, 15-12-9 in+outs
GOALS + GUIDANCE: Foot on the pedal, no letting up until the workout is over! The 400 meter runs will take around 2 minutes (scale to fit the time domain). 21 burpees should take no more than :90, the 15 burpees :60 or less, and the 9 burpees around :30. Target 8-10 minutes (12 min cap).
WOD – Fri, Feb 6
GOALS + GUIDANCE: GOALS + GUIDANCE: Start your first working set of squats at 85% and hold for the remaining two sets.)
AMRAP 15
50′ DB OH Lunge
20 DB Snatch
15 Toes to Bar
MCx: 50/35
MAx: 25/20, knee up or pike up
MVx: front rack lunge 25/15, v- up or leg lift
GOALS + GUIDANCE: With your dumbbell overhead, lunge down twenty five feet, and switch arms on the return. When you get back, with the same dumbbell, complete twenty alternating snatches, keeping the first round unbroken. Then, break the toes to bar into 10 and 5 reps, or 6, 5 and four, to minimize rest and save your grip. Target 4-5 rounds.
WOD – Thu, Feb 5
5 Rounds
500/400 Meter Row
15 Wall Balls
150 Meter Farmer’s Carry
MCx: 20/14, 53/35
MAx: 14/10, 35/26
MVx: 375/300, 10 wb at 10/6, 100m 26/18
GOALS + GUIDANCE: Row the 500/400 meters in 2:00 or less, adjust your meters to meet the time domain. Choose a medball weight that you can move for 15 unbroken wall balls every round. Try to go unbroken on the farmer’s carry as well. Target 20 minutes (25 cap).
BACK SQUAT
1 x 3 @ 72% – @77%
1 x 2 @ 77% – @82%
1 x 1 @ 82% – @87%
1 x 3 @ 77% – @82%
1 x 2 @ 82% – @87%
1 x 1 @ 87% – @92%
GOALS + GUIDANCE: Rest 2:30 Between Sets