“Blinding Lights…kinda”

WOD GUIDANCE & GOALS
Bodyweight bash up! Get your heart racing, and blood flowing with the row (2:00 or less.) Move on the slower side for the bicycle sit ups (40 total.) Focus on extending the one leg completely, and crunching your opposite elbow to your opposite knee. Feel. The. Burn!! Then, immediately starting holding tahe hollow body position. Keep your lower back on the floor, and if it peels up, bend your knees. Do as many push ups as you can on your toes (then maybe go to your knees), and finish each round with ten slow, and controlled dips, allowing your shoulders to pass below the plane of your elbows. Target 25-30 minutes.

Post Time to Comments.

“Feed Me”

12 x on the 4 Minute
1. 400 Meter Run + 15/12 Cal Bike
2. 400 Meter Run + 50 Lunges
3. 400 Meter Run + 15/12 Cal Row
4. 400 Meter Run + 20 Burpees
5. 400 Meter Run + 20 Wall Balls
6. 400 Meter Run + 150 Meter Farmer’s Carry

Weight: 20/14, 53/35

12 x on the 4 Minute
1. 300 Meter Run + 12/9 Cal Bike
2. 300 Meter Run + 50 Lunges
3. 300 Meter Run + 12/9 Cal Row
4. 300 Meter Run + 20 Burpees
5. 300 Meter Run + 20 Wall Balls
6. 300 Meter Run + 150 Meter Farmer’s Carry

Weight: 14/10, 35/26

12 x on the 4 Minute
1. 200 Meter Run + 9/6 Cal Bike
2. 200 Meter Run + 30 Lunges
3. 200 Meter Run + 9/6 Cal Row
4. 200 Meter Run + 10 Burpees
5. 200 Meter Run + 15 Wall Balls
6. 200 Meter Run + 100 Meter Farmer’s Carry

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
This is going to be FUN! On the four minute, complete 400 meters in about two minutes, and the remaining work in about one minute. You should have :45-:60 of rest before the next interval, so really push your pace each interval. Scale meters or reps to stay within the time domains. Record your intervals.

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“Sidewalk…ish”

7 Rounds
10 Sumo Deadlift High Pulls
3 Wall Walks

Weight: 115/75

7 Rounds
10 Sumo Deadlift High Pulls
3 Modified Wall Walks

Weight: 95/65

7 Rounds
10 Sumo Deadlift High Pulls
30 Plank Taps

Weight: 75/55

WOD GUIDANCE & GOALS
Break the sumo deadlift high pulls into sets of 6,5 and 4, or 10 and 5. Use the transition from the barbell to the wall as your break. Try to do a wall walk every ten seconds. As soon as both feet come down off the wall, try to climb right back up without pausing. Target 15 minutes.

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“Hey Hey”

10 Rounds
4 Strict Pull Ups
5 Toes to Bar
6 Hang Power Snatch
7/5 Calorie Bike

Weight: 95/65

10 Rounds
4 Banded Pull Ups
5 Knee Ups
6 Hang Power Snatch
7/5 Calorie Bike

Weight: 75/55

10 Rounds
4 Ring Row
5 Leg Lift
6 Hang Power Snatch
7/5 Calorie Bike

Weight: 55/35

WOD GUIDANCE & GOALS
Yes, 10 rounds!! With a short rep scheme tied to every movement, move quickly, unbroken, and with fast transitions wherever possible. Spend no more than :15 on the strict pull ups, :15 on the toes to bar, :20 on the hang power snatch, and :20 on the bike. The weight for the snatches should feel LIGHT! Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“Down The Block”

AMRAP 15
15 DB Deadlifts
15 DB Step Ups, 20″
15 DB Sit Ups

Weight: 50/35

AMRAP 15
15 DB Deadlifts
15 DB Step Ups, 20″
15 DB Sit Ups

Weight: 35/20

AMRAP 15
15 DB Deadlifts
15 DB Step Ups, 20″
15 DB Sit Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Using two dumbbells, complete the deadlifts in about :30. Focus on maintaining a neutral spine, and one end of the dumbbell staying over your ankle bone. Drop one dumbbell, and use the other for the step ups and the sit ups. Hold the db any way you’d like for the step ups, and use the dropped db to anchor your feet for the sit ups. Target 5-6 rounds.

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WOD GUIDANCE & GOALS
Bulgarian split squats are great for working unilateral balance and strength. Use two dumbbells (one in each hand) for your working sets of ten reps. Use a weight that is challenging (8/10 effort) for all four sets.

Post Weight + Intervals to Comments.

“Without You”

3 Rounds:
400 Meter Run
21 Box Jumps
12 Cleans 

Height: 24/20
Weight: 165/115

3 Rounds:
400 Meter Run
21 Step Ups
12 Cleans 

Height: 24″
Weight: 115/75

3 Rounds:
300 Meter Run
21 Step Ups
12 Cleans 

Height: 20″
Weight: 75/55

WOD GUIDANCE & GOALS
Run the 400’s at a moderate pace, aiming to finish around two minutes. Catch your breath on the box jumps. Jump up, breath at the top then step down. When your second foot hits the floor, plan to jump right back up to keep you moving forward. Choose a weight for the cleans you can do for 3 sets of 4 consecutive reps and by the last round fast doubles and triples. Target 15 minutes.

Post Time to Comments. Compare Scores HERE.

“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.