“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.

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“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

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“The Score”

AMRAP 15
300 Meter Run
150 Meter Farmer Carry
5 Power Snatch

Weight: 53/35, 135/95

AMRAP 15
300 Meter Run
150 Meter Farmer Carry
5 Power Snatch

Weight:35/26, 95/65

AMRAP 15
200 Meter Run
150 Meter Farmer Carry
5 Hang Power Snatch

Weight: 26/18, 55/35

WOD GUIDANCE & GOALS
We love a farmer’s carry!! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or a new skill. Today, you could run the 300 instead of defaulting to the 200, or choose a heavier weight for the carry or snatch. No matter what you do, the workout is over in 15 minutes! Try to keep the run around :90, then immediately pick up two kettlebells for the farmer’s carry. The carry should feel light and you should be able to go 150 meter unbroken for at least the first few rounds. The power snatches can be done as single reps. If your mechanics are sound, choose a moderate to heavy weight (7.5-8/10 effort) and spend about :60 on them. Target 4-5 rounds.

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STRENGTH
Back Squat
3 x 10+

FOR QUALITY
3 Rounds
Heavy Sled Push + Pull
12 DB Curls
12 DB Cross Hammer Curls
12 DB Lateral Raises
12 DB Upright Rows

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 7-7.5/10 effort for your three working sets of ten rep back squats. Reps seven through ten should feel spicy! Focus on keeping an upright torso, and leading with your chest from the bottom. On the final set, do as many reps as possible! Record your weight.

Then, it’s a straight up shoulder pump session! Complete a sled push and pull with 3 to 4, 25 pound plates on it. Then with moderate to heavy dumbbells complete twelve alternating curls (six per side with palms facing up.) You can use the same weight, or change it up, for the cross body hammer curls (again alternating.) For the lateral raises you’ll need to decrease the db weight (these can be done simultaneously), and you may be able to go back to a heavier set of dumbbells for the upright rows. Perform the three rounds for quality not speed. Record your weights.

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“Written Up…kinda”

Bike 150 Calories
on the 3 min
do 10 Burpees

Bike 125 Calories
on the 3 min
do 10 Burpees

Bike 100 Calories
on the 3 min
do 10 Burpees

WOD GUIDANCE & GOALS
Who doesn’t love on-the-minute work! At 3-2-1-Go, do 10 burpees (:30-:60 to complete.)  As soon as you complete the last burpee, hop on your bike and get as many calories as possible, before the next three minute interval. Continue this routine until you complete the designated amount of calories. Target 18 minutes.

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