“Gonna Work It Out”

10-9-8-7-6-5-4-3-2-1
Chest to Bars
Power Clean

Weight: 155/105

10-9-8-7-6-5-4-3-2-1
Pull Ups
Power Clean

Weight: 115/75

10-9-8-7-6-5-4-3-2-1
2 x Ring Rows
Power Clean

Weight: 75/55

WOD GUIDANCE & GOALS
SImple and effective! If you are proficient at chest to bars, you may want to do every round unbroken. If they’re a work in progress, break each set just over half way until you reach the set of five or four. To save your grip for the pull ups, break the power cleans from the beginning into two sets until the set of five then try to go unbroken. Target sub 15 minutes.

Post Time to Comments. Compare Scores HERE.

“Mama Said Knock You Out”

10 Rounds
10 GTOH
8 OH Lunges
6 V-Ups
*on the minute 4 Burpees

Weight: 45/25

10 Rounds
10 GTOH
8 OH Lunges
6 Tuck-Ups
*on the minute 4 Burpees

Weight: 25/15

10 Rounds
10 GTOH
8 OH Lunges
6 Tuck-Ups
*on the minute 4 Burpees

Weight: 15/10

WOD GUIDANCE & GOALS
At “3-2-1-Go!” you’ll STARTs with 4 BURPEES, and then will continue to do 4 burpees on the minute until all 10 rounds of the triplet are complete. The ground to overhead and overhead lunges are all done with the same plate. Do the first two movements unbroken for as long as possible, then chip away at the v-ups. Each round will take about one minute to complete. Target 20 minutes.

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“Partner McGhee”

WOD GUIDANCE & GOALS
A twist on a Hero workout! Partner 1 will run 200 meters as Partner 2 chips away at 5 deadlifts (heavy), 13 push ups, and 9 box jumps. Every time your partner is running, try to get through 1.5 rounds of the triplet. Your score will be total rounds accumulated by you AND your buddy. Target 15-20 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Scared to Start”

EMOM 18
1 – 18/15 Calorie Row
2 – 5 Weighted Strict Pull Ups
3 – Rest

Weight: 35/20

EMOM 18
1 – 15/12 Calorie Row
2 – 5 Strict Pull Ups
3 – Rest

EMOM 18
1 – 12/9 Calorie Row
2 – 5 Banded Strict Pull Ups
3 – Rest

WOD GUIDANCE & GOALS
Get your heart rate elevated, do some heavy pulling, then rest! CHALLENGE yourself on the row or the pull ups. Really push to the last second on the row to get just one more calorie, then see what you’ve got on the pull ups! Place a dumbbell between your feet or thighs to make them weights, don’t use a band for the first time, use a skinnier band, or make every ring row the hardest it’s ever felt! Record your cals, weight or mods.

Post Record any mods to Comments.

WOD GUIDANCE & GOALS
High intensity bike training, done at or above threshold pace, is directly correlated with increasing your VO2Max. A higher vo2max PLUS increased muscle mass, is an investment in your respiratory health and living a longer, healthier, and happier life!! And one more golden nugget about sprints, they are efficient at garnering results, unlike their slow, long-distance counterpart. Attack today’s sprints at 120% of your max aerobic speed (rpms) based on last friday’s 2 mile bike test. If you didn’t do last week’s test, well… todays the day! Record your average rpms.

Post RPMs + Time to Comments. Compare Scores HERE.

“Piano Bar”

5 Rounds
300 Meter Run
100 Meter Suitcase Carry
:60 Plank

Weight: 70/53

5 Rounds
300 Meter Run
100 Meter Suitcase Carry
:60 Plank

Weight: 53/35

5 Rounds
200 Meter Run
100 Meter Suitcase Carry
:60 Knee Plank

Weight: 35/26

WOD GUIDANCE & GOALS
Get ready for a sneaky ab workout! Run the 300s in :90 or less. Start the suitcase carry with a heavy kettlebell in one hand and switch hands on the return. On the carries, stand/walk as tall as possible using your obliques to stabilize your trunk (no leaning to one side.) End each round with a :60 plank to set your core on fire! Each round will get progressively harder as your core muscles start to tire. Target 17 minutes.

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“Seek + Destroy”

AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

Weight: 205/145

AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

Weight: 155/105

AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

Weight: 95/65

WOD GUIDANCE & GOALS
This one is a THROWBACK from 2018!! Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels heavy, without compromising your form (always!), but that doesn’t force you to rest between any of the movements (do all four unbroken.) Record your rounds and the weight.

Post Rounds + Weight to Comments. Compare Scores HERE.

“Saturn”

40-30-20-10
Sit Ups
Cal Row
Russian KB Swings
Cal Bike

Weight: 53/35

40-30-20-10
Sit Ups
Cal Row
Russian KB Swings
Cal Bike

Weight: 35/26

30-20-10-5
Sit Ups
Cal Row
Russian KB Swings
Cal Bike

Weight: 26/18

WOD GUIDANCE & GOALS
Sunday, Sunday! The goal for today’s workout is to find a steady pace and hold on to it. There should be no major breaks anywhere. Keep your arms moving on the sit ups for consecutive sets, hold the same cal/hour and stroke rate (26 ish) on the rower, do at LEAST half of the swings before taking a quick break, and hold your average rpms for the cal bike (except the last 10 cals, go faster!) Target 30 minutes.

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“Half of Forever”

WOD GUIDANCE & GOALS
Sweat-fest Saturday!! We love a workout with LOTS of rounds and SHORT rep schemes. Keep as many of these movements unbroken for as long as possible. With a moderately heavy weight, do the hang power cleans and front rack lunges (6 total reps) unbroken. They will not feel easy, but you shouldn’t have to break them. Keep the toes to bar unbroken, and when you have to break 5/3. Find a steady pace on the box jumps that you can maintain for all eight rounds. Target 16 minutes.

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