“We Can’t Be Friends”

WOD GUIDANCE & GOALS
Intervals on a Sunday?! Yup! Push your pace on the row, to finish the designated meters in two minutes or less. Use the first ten to fifteen squats to shake out your legs, and then push your pace every ten reps, making your last ten the fastest in the set. Target 3:00-3:30 per round.

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“IE1 2021 Games Kinda”

With a Partner
50 Toes to Bar
1 Mile Run
50 Toes to Bar
1 Mile Run
50 Toes to bar

With a Partner
50 Knee Ups
1 Mile Run
50 Knee Ups
1 Mile Run
50 Knee Ups

With a Partner
40 Leg Lifts
1200 Meter Run
40 Leg Lifts
1200 Meter Run
40 Leg Lifts

WOD GUIDANCE & GOALS
Grab your friend that likes to run, or the one who will do all the toe to bar! With your buddy, complete the toes to bar however you’d like. We suggest sets of 5-10, with fast transitions. Once the first 50 reps are complete, pairs will complete the mile relay style (you go, I go) switching every 400 meters. Then back to toes to bar, back to another mile, and then the workout ends with 50 toes to bar. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 7.5-8/10 effort for five reps. Reps three, four and five should feel heavy and require you to use your legs! Ideally, ADD about 0.5 effort for each remaining set, with the last set of two reps at 9.5/10 effort. Record your weight.

Post Weight + Time to Comments. Compare Scores HERE.

“Less Dignified”

AMRAP 15
30/20 Cal Row
30 DB Step Ups, 20″
15 Burpees

Weight: 50/35

AMRAP 15
24/18 Cal Row
30 DB Step Ups, 20″
15 Burpees

Weight: 35/20

AMRAP 15
20/15 Cal Row
20 DB Step Ups, 20″
10 Burpees

Weight: 25/15

WOD GUIDANCE & GOALS
The goal for this workout is to find YOUR uncomfortable pace, and maintain it for fifteen minutes. Hold 1200/900 cals per hour to complete the row in two minutes or less. Pick up one dumbbell (hold it any way you’d like) for the step ups, completing them in :60-:75. Find a steady pace on the burpees that allows you to complete them in :60 or less. Target 3-4 rounds.

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“Can’t Go Back Again”

100-80-60-40-20 Double Unders
10-8-6-4-2 Clean+Jerk

Weight: 135/95

30-25-20-15-10 Attempts
10-8-6-4-2 Clean+Jerk

Weight: 115/75

150-125-100-75-50 Single Unders
10-8-6-4-2 Clean+Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Quick and breathy! The double unders will take 2:00, :90, :60, :45 and :30. Modify attempts and/or singles to meet the time domains. For the clean and jerks, choose a weight where you can connect 3-5 reps in a row before having to break. Every set will take less than :30 to complete. Target 10-12 minutes.

Post Time to Comments. Compare Scores HERE.

“Cola”

600-400-200 Meter Run
50-35-20 Wall Ball
50-35-20 Sit Up

Weight: 20/14

600-400-200 Meter Run
50-35-20 Wall Ball
50-35-20 Sit Up

Weight: 14/10

300-200-100 Meter Run
30-20-10 Wall Ball
30-20-10 Sit Up

Weight: 10/6

WOD GUIDANCE & GOALS
Run at a pace somewhere between your 1 mile pr pace and your 5k pr pace… that’s moderately fast! The 600 will take around three minutes, the 400 around two mintues, and the 200 around one minutes. When you come in from the runs, do a BIG set of wall balls (at least 15), then chip away in sets of 10 or more. You can recover (breath) on the sit ups, so don’t hold back on the wall ball sets. Take no more than two minutes on the 50 wall balls, :90 on the set of 35, and :60 on the set of 20. Same time domains for the sit ups. Target 15-17 minutes

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“Sorry to Interrupt”

5 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank

Weight: 70/53

5 Rounds
12/9 Cal Bike
15 Russian KB Swings
:60 Plank

Weight: 53/35

5 Rounds
9/6 Cal Bike
15 Russian KB Swings
:60 Plank

Weight: 35/26

WOD GUIDANCE & GOALS
We LOVE a plank! Hold 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your butt and quads at the same time, to make the kb feel weightless. Your shoulders shouldn’t do any work. Choose a weight you can move for 15 reps unbroken every round. Then, hold a :60 plank. If you break, do not count the rest toward your plank time. Target 13-15 minutes.

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“Stumble…ish”

EMOM 32
1 – 200 Meter Row
2 – 20 Pistols
3 – 20 DB Snatch
4 – 20 Box Jumps

Weight: 50/35
Height: 24/20

EMOM 32
1 – 200 Meter Row
2 – 20 Assisted Pistols
3 – 20 DB Snatch
4 – 20 Step Ups

Weight: 35/20
Height: 24/20

EMOM 32
1 – 150 Meter Row
2 – 20 Lunges or Squats
3 – 20 DB Snatch
4 – 20 Box Jumps

Weight: 25/15
Height: 20

WOD GUIDANCE & GOALS
Get ready to Grind! The 200 meter row will take :50 or less (scale to meet the time domain.) The pistols could take anywhere between :40-:60, know you’ll be working to the end, or scale the number (12-16) to meet the time domain. Choose a weight for the db snatch that you can move through 20 reps without having to break up the set. And then move through 20 box jumps or step ups on the final minute. It will be a challenge to complete 20 reps of every movement within the minute, so push for as long as possible before you scale.

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“Woehlke”

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds

Weight: 185/135

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
20 Pull Ups
30 Push Ups
60 Sit Ups
Rest 3 minutes between rounds

Weight: 135/95

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
30 Ring Rows
30 Knee Push Ups
40 Sit Ups
Rest 3 minutes between rounds

Weight: 95/65

WOD GUIDANCE & GOALS
Nothing like a tough Hero WOD on a Sweatiest Saturday! Choose a weight for the barbell movements that you can jerk for 4 reps right into 5 front squats, then have to drop before doing the 6 hang power cleans. The reps will not feel easy, but should be done unbroken at the start of every round. Then there are two ways to attack the bodyweight movements 1) start with a big set then chip away at smaller sets or 2) start with smaller sets and quick breaks. Spend no more than 3 minutes on the pull ups, 5 minutes on the push ups, and 2 minutes on the sit ups. Record your total time. There is a 35 minute cap

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“Row Sprints”

10 x 500/400 Meters
rest 2 minutes

10 x 500/400 Meters
rest 2 minutes

10 x 400/300 Meters
rest 2 minutes

WOD GUIDANCE & GOALS
Go HARD! Complete the 500/400 meters under 2:00, to have equal work to rest ratio. Record your fastest and slowest intervals

Post Intervals to Comments. Compare Scores HERE.