“By and By”

WOD GUIDANCE & GOALS
Keep the sets of toes to bar unbroken for as long as possible. A good goal would be to hold on through the single digits, then start breaking them up around the set of 10. Between toes to bar sets, you’ll do double dumbbell reverse lunges. Hold both dumbbells on your shoulders in the front rack position. The lunge reps are TOTAL reps (right foot is one rep, and the left is two.) The weight should be heavy enough that you need to break up the reps starting with the set of 10. Target 12 minutes. 

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“Partner Bull”

With a partner complete
2 Rounds:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run

Weight: 135/95

With a partner complete
2 Rounds:
50 Attempts
50 Overhead Squats
25 Pull Ups (band)
1200 Meter Run

Weight: 115/75

With a partner complete
2 Rounds:
400 Double Unders
50 Front Squats
50 Ring Rows
800 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
Grab a Buddy!! With your partner, break double unders, overhead squats and pull ups into any rep schemes you would like with one person working and the other resting. Try for bigger sets of double unders, sets of 10 overhead squats and sets of 5-10 pull ups. Break the run into 400 meters intervals. Target 35 minutes, with a 40 minute cap.

BULL
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

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WOD GUIDANCE & GOALS
Week 3 of 6, bike sprints! The target rpms for today’s interval will be SLIGHTLY slow for the first interval of :15/:15. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. You’ll get a 4 minute rest before the second interval, where you’ll repeat last week’s rpms. Record both rpm averages.

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“2024 AGQ WOD 1”

4 x AMRAP 1
Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 135/95, 50/35

4 x AMRAP 1
Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 115/75, 35/20

4 x AMRAP 1
Hang Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 75/55, 25/15

WOD GUIDANCE & GOALS
For today’s workout, you’ll spend one minute at each exercise, trying to accumulate as many reps as possible. Choose a weight for the snatches that you can cycle for sets of 3, to start, and then fast singles. Target 10 reps per round. Push your pace on the row, with a target 10-18 cals per minute. Then with one dumbbell (the qualifier had TWO!) do as many step ups as possible before the minute of rest. Target 15-20 step ups. Record your grand total (total snatches + total cals + total step ups.)

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“Team Tire Flip”

With a team
Flip a Tire 800 Meters

WOD GUIDANCE & GOALS
The class will be divided into two teams. When it’s your turn, you will flip the tire 5 times (with or without assistance), do 5 burpees, and then immediately run/jog 400 meters back to the end of your line. You may pass your teammates and get to the tire before them. You want to keep the tire moving at all times! Target…HAVE FUN!

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“Friends”

5 Rounds
20/15 Calorie Bike
400 Meter Run
Rest 3 Minutes

5 Rounds
15/12 Calorie Bike
400 Meter Run
Rest 3 Minutes

5 Rounds
12/9 Calorie Bike
300 Meter Run
Rest 3 Minutes

WOD GUIDANCE & GOALS
Remember this one? No? Did you block it from your memory? YES, that’s exactly what happened! Complete the calorie row in no more than :90, then RUN the 400 as fast as possible. Your legs will feel like jelly the first 50-100 meters, but as they loosen up, speed up. Target sub 2:00 for the 400’s, with an interval time of 3-4 minutes. Scale calories and/or meters to meet the stimulus. Record intervals.

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“Home”

AMRAP 10
250/200 Meter Row
12/12 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
250/200 Meter Row
12/12 DB Deadbug

Weight: 65/45, 35/20

AMRAP 10
250/200 Meter Row
12/12 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
250/200 Meter Row
12/12 DB Deadbug

Weight: 45/35, 25/15

AMRAP 10
200/150 Meter Row
9/9 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
200/150 Meter Row
9/9 DB Deadbug

Weight: 35/15, 15/10

WOD GUIDANCE & GOALS
TWO AMRAPS!? Happy Friday!! For the first AMRAP, row the 250/200 in less than :60, the go to your barbell and do twelve kneeling landmine presses on one side, then twelve on the other. Do these reps FOR QUALITY and not for speed. Push the row, not the weighted movement today. You should be able to do 6 reps before breaking the sets. Take a two minute rest before the next workout, where you’ll again PUSH the row, then do the DB Deadbugs (12 per side) for quality. Hold the db with straight arms over the middle of your chest. Record your rounds for both workouts.

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FOR RPMS
Bike Sprints
2 x (8x:10on/:20off)

STRENGTH
Front Rack Lunges
4 x 8/8, across

WOD GUIDANCE & GOALS
Yes, biking again! This is WEEK TWO of a SIX WEEK program of bike sprints that we’re doing to increase your vo2 max. Your baseline test was the two mile bike rest (for average rpms), which we’ll retest at the end of the series. Why increase your vo2max? A three percent increase in vo2max decreases your risk of a cardiac event by FIFTEEN percent! Like last week, coaches will give you a target rpm to hit for each interval. Record your rpms.

THEN, with your legs that may feel a bit wobbly, you’ll do eight front rack lunges on one side, then eight on the other side. You decide whether you step forward or backward. Build to a 6.5-7/10 effort which you’ll hold across for all four sets. Record your weight.

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“Austin”

EMOM 20
1 – 5 Wall Walks
2- 15 Box Jumps
3 – 25 Russian KB Swings
4 – Rest

Height: 24/20
Weight: 53/35

EMOM 20
1 – 5 Mod Wall Walks
2- 15 Step Ups
3 – 25 Russian KB Swings
4 – Rest

Height: 24
Weight: 35/26

EMOM 20
1 – 20 Plank Taps
2- 15 Step Ups
3 – 20 Russian KB Swings
4 – Rest

Height: 20
Weight: 26/18

WOD GUIDANCE & GOALS
You’ll be looking forward to that fourth minute! Take ALL :60 to complete the 5 wall walks (or your scaling option), and then immediately have to hop right into the box jumps. Breath on the step down, and as soon as the second foot touches the ground try to hop right back up. The box jumps will take :45, and then you’re moving right into 25 eye-height swings. The swings will take :40-:50 and then you’ll get to rest and recover before the next three minutes. Record any modifications.

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“When I Do”

12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees

Weight: 115/75

12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees

Weight: 75/55

9 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 In+Outs

Weight: 55/35

WOD GUIDANCE & GOALS
It’s a Rise-N-Grind on a Tuesday! Start at a moderate pace. Not a sprint but also not conversation pace. Run into the gym, and immediately pick up your barbell for 6 front squats. Keep squats unbroken every round (it’s only 6!) Then back out the door for the same moderate pace. Run back to your bar to complete your burpees in around :30. Each round will take 2:00-2:30 with a target time of 30 minutes (35 min cap.)

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