WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you work up to a 8.5-9/10 effort which you’ll hold across for all five sets of four reps. ALL reps will be challenging from the very first set. On the final set, you’ll go for MAX REPS! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered! Record your weight and last round effort.

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“Snow on the Beach”

4 Rounds on the 5 Minute
400 Meter Run
20 DB Cleans
10 Chest to Bar Pull Ups

Weight: 50/35

4 Rounds on the 5 Minute
400 Meter Run
20 DB Cleans
10 Pull Ups

Weight: 35/20

4 Rounds on the 5 Minute
300 Meter Run
20 DB Cleans
5 Banded Strict

Weight: 25/15

WOD GUIDANCE & GOALS
The faster you move, the more rest you get! Run the 400 meters in around 2:00. The last 50 meters, slow to a jog so you can immediately pick up the dumbbells for the cleans. Choose a weight for the cleans that you can cycle for 10 reps before having to break the set. Then complete the 20 reps in two sets of 5 reps to save your grip for the chest to bars. Do the chest to bar pull ups (or upper-body pulling movement) unbroken or in two sets of five reps. They should take no more than :60 to complete, so scale reps before scaling the movement. Target 3:30-4 minutes per interval, and record your times

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“Get Back”

With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Push Ups

Weight: 135/95, 20/14

With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Knee Push Ups

Weight: 95/65, 14/10

With a Partner 3 Rounds
800/600 Meter Row
20 Shoulder to Overhead
40 Wall Balls
20 Synchronized Knee Push Ups

Weight: 55/35, 10/6

WOD GUIDANCE & GOALS
Grab a buddy and let’s go! For the row, shoulder to overhead, and wall balls, divide reps however you’d like between you and partner. For example, you could switch every 250/200 or every 500/400 meters with your partner to complete the row, break the stoh into sets of 5, and wall balls into sets of 10-15. However, for the push ups, you and your partner need to lock out at the top of every rep TOGETHER! Break every 5-10 push ups based on both of your pressing abilities. Target 30 minutes (35 min cap.)

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“Amaze”

AMRAP 15
300 Meter Run
15 Bodyweight Deadlifts

AMRAP 15
300 Meter Run
15 3/4 Bodyweight Deadlifts

AMRAP 15
200 Meter Run
15 1/2 Bodyweight Deadlifts

WOD GUIDANCE & GOALS
Holy Hamstrings! Run the 300’s at a 7-8/10 effort with the intention of completing them in :90 or less. The weight you choose for the deadlifts should be light enough that you can cycle through 15 reps for at least the first couple rounds, but may have to break reps into 2-3 sets by the last few rounds. Target 4+ rounds.

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“ThxMtnTough”

WOD GUIDANCE & GOALS
hank you Mtn Tough FItness for this gem of a workout! Holy legs Batman!! Complete the calorie bike in :60 or less (hold 60+ rpms) then in the remaining :30 complete as many db thrusters as possible which will be somewhere between 10-15 reps. You get equal time to rest, so get uncomfortable and work to the last second. Record your total reps.

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“Clovis…kinda”

AMRAP 50
1 Mile Run
15 Burpee Pull Ups

AMRAP 50
1200 Meter Run
10 Burpee Pull Ups

AMRAP 50
800 Meter Run
10 Burpees

WOD GUIDANCE & GOALS
The original “Clovis” workout is a 10 mile run followed by 150 burpee pull ups. Today, see how many rounds of a 1 mile run and 15 burpee pull ups you can complete in 50 minutes. Target 4-5 rounds

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“Beautiful Things”

3 Rounds
6 Front Squats
6 Press
6 Pull Ups
Rest 1 Minute
3 Rounds
6 Hang Power Cleans
6 Push Press
6 Chest to Bars
Rest 1 Minute
3 Rounds
6 Hang Squat Cleans
6 Push Jerks
3 Bar Muscle Ups

Weight: 155/105

3 Rounds
6 Front Squats
6 Press
6 Ring Rows
Rest 1 Minute
3 Rounds
6 Hang Power Cleans
6 Push Press
6 Pull Ups
Rest 1 Minute
3 Rounds
6 Hang Squat Cleans
6 Push Jerks
3 Chest to Bars

Weight: 75/55

3 Rounds
6 Front Squats
6 Press
6 Bent Over Rows
Rest 1 Minute
3 Rounds
6 Hang Power Cleans
6 Push Press
6 Ring Rows
Rest 1 Minute
3 Rounds
6 Hang Squat Cleans
6 Push Jerks
3 Banded Pull Ups

Weight: 75/55

WOD GUIDANCE & GOALS
Saturday Sweatfest!! Your strict press (no legs) in the first triplet, will be the limiting factor when it comes to choosing your weights for today’s workout. You may have to break the presses into 3 and 3. Do the front squats unbroken, and start the pull ups unbroken. Complete the first triplet in about 5 minutes, then take 1 minute of rest. The next triplet, the upper-body-pulling movement is harder, and the hang power cleans and push press (both barbell movements) may feel easier than the first round. Keep the barbell unbroken and possibly chip away at the chest to bars. Again, target about 5 minutes. And for the final triplet, the gymnastics (upper-body-pulling) movement gets EXTRA SPICY, as do both barbell movements. The hang squat clean requires a quick pull under the bar, the push jerk gets super technical with a push under, and the bar muscle up is as technical as it gets! You may have to break the hang squat cleans into 3 and 3, but try to keep the jerks unbroken. See if you can connect your bar muscle ups, or do three fast single reps. For the third couplet target sub 10 minutes. Record your TOTAL TIME including the rest!

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“Bamba”

6 x on the 3 Minute
250/200 Meter Row
10 Toes to Bar
1 Power Snatch

Weight: 135/95

6 x on the 3 Minute
250/200 Meter Row
10 Knee Ups
1 Power Snatch

Weight: 115/75

6 x on the 3 Minute
200/150 Meter Row
10 V-Ups
1 Hang Power Snatch

Weight: 75/55

WOD GUIDANCE & GOALS
Row the 250/200m in :60 or less, do your toes to bar unbroken or in sets of 6 and 4, then take one big breath before completing a single power snatch. Your goal is to complete each round with around :60 of rest before the next round begins. Record intervals.

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“If Only I”

21-18-15-12-9-6-3
Hand-Release Push Ups
300 Meter Run

21-18-15-12-9-6-3
Hand-Release Push Ups to an Abmat
300 Meter Run

21-18-15-12-9-6-3
Hand-Release Push Ups to a Box
200 Meter Run

WOD GUIDANCE & GOALS
We have a new scaling option for push ups today! Rather than scaling your bodyweight (knees), you’ll scale your range of motion and maintain a plank position. To scale, hold a plank and put one or two abmats under your chest. Touch your chest to the abmat, lift your hands, then push back up. If you would like more of a scale, use a red mat or soft box under your chest. After completing the set number of push ups, run 300 meters (:90) at a moderately fast pace. Your arms will feel heavy but your legs and lungs will feel fresh, so push outside conversation pace. Target 15-17 minutes.

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“Organize”

7 Rounds
15/12 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 185/135

7 Rounds
12/9 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 135/95

7 Rounds
9/6 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 95/65

WOD GUIDANCE & GOALS
When you see a built in rest, it’s time to PUSH your pace! Complete the calorie bike in :60 or less (60+ rpm). Then complete the power cleans as fast singles or 3/2/2. The power cleans should take less than :60. Target :90-2:00 per interval. Record intervals.

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