“I’m Irish Don’t Kiss Me”

WOD GUIDANCE & GOALS
Happy St. Patty’s Day!! With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand. For the goblet squats, keep your weight held in the front rack position. Lunge back with the weight overhead and in your left hand and complete the interval with another 20 snatches. You’ll rest 2 minutes between rounds so push your pace! Target 4 minutes per round.

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“Summer Renaissance…ish”

WOD GUIDANCE & GOALS
Sweat-Sesh! Find a moderate pace (think 5k) and stick to it from beginning to end. Run the 200 meters in :60 or less. Move at a moderate/deliberate pace on the wall walks. If you get hung up here for more than :30-:45, reduce your reps or scale your range of motion. Hop up for four connected toes to bar (or scaling option), and then find your breath on the five box jumps (on the step down.) If your rounds are taking more than 2:30, reduce reps where you may be slowing down or switch the run to 100 meters. Target 25 minutes.

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“Open 24.3”

5 Rounds
10 Thrusters
10 Chest to Bar
Rest 1 Minute
5 Rounds
7 Thrusters
7 Bar Muscle Ups

Weight: 95/65, 135/95

5 Rounds
10 Thrusters
10 Pull Ups
Rest 1 Minute
5 Rounds
7 Thrusters
7 Chest to Bars

Weight: 65/45, 95/65

5 Rounds
10 Thrusters
10 Ring Rows
Rest 1 Minute
5 Rounds
7 Thrusters
7 Jumping Pull Ups

Weight: 55/35, 65/45

WOD GUIDANCE & GOALS
This is going to be a lung and leg burner. Two complimentary movements make for one spicy workout! Choose a thruster weight for the first couplet that you can easily make it through 10 reps unbroken for at least the first two rounds, and then may have to break into 6/4 reps. For the second couplet, choose a weight that have to break up the first round into 4/3 reps. For the chest to bars and bar muscle ups, start with big sets and then break into smaller sets as the affects of this workout settle in (rounds 3-5) Try to complete the first couplet around 5 minutes, REST (yup!) for 1 minute before starting the second couplet. Do your best to finish the second couplet under the 15 minute cap.

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“Ameoba”

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

Weight: 185/125

AMRAP 20
1 Power Clean
1 Front Squat
200 Meter Run

Weight: 115/75

WOD GUIDANCE & GOALS
Nothing like going HEAVY on a Thursday! Coaches will help you build to a weight that is heavy for a single power clean and front squat. Both movements should require a 8.5-9/10 effort! The first 100 meters of the run, shake out your legs and then hit the gas to a moderate pace for the remaining 200 meters. Target 8+ rounds.

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“Prada”

50-40-30-20-10
Russian KB Swing
Sit Ups
500/400 Meter Row

Weight: 70/53

50-40-30-20-10
Russian KB Swing
Sit Ups
400/350 Meter Row

Weight: 53/35

25-20-15-10-5
Russian KB Swing
Sit Ups
350/300 Meter Row

Weight: 35/26

WOD GUIDANCE & GOALS
Grip, recover, Grip! Choose a weight for the KB Swings that is outside your comfort zone, and forces you to take a break around reps 20-30, then finish the reps in sets of ten. Recover and shake out your grip during the sit ups. At the end of every swing/sit up couplet, do a 500/400 meter row (2:00 or less.) Target 20 minutes.

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“Texas Hold’em”

5 Rounds
15/12 Cal Bike
25 Burpees

5 Rounds
12/9 Cal Bike
25 Burpees

5 Rounds
9/6 Cal Bike
15 Burpees

WOD GUIDANCE & GOALS
Bike and burpee. That’s it. Simple and spicy! Challenge yourself to complete the set calories in one minute, and the burpees in less than two minutes. Stay consistent throughout the five rounds. Push the last set of burpees. Target 15 minutes.

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WOD GUIDANCE & GOALS
The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. The weight will start in the standing position, unlocking your knees send your hips to the wall behind you without further bending your knees. This will put a tremendous demand on your midline and posterior. Stop the bar just below your knees (1/2 rep), and stand back up by squeezing your butt toward the bar. Then take the next rep to your hamstrings full range of motion (no bouncing the weights off the ground). Repeat the half and full rep before placing the bar down. Coaches will help you build to a 7/10 effort for the first working set and you’ll ideally build in weight for eight sets.

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“Knock Me Down”

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
15/12 Cal Bike
10 DB Push Press
10 Burpees
Rest 1 Min

Weight: 50/35

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
12/9 Cal Bike
10 DB Push Press
10 Burpees
Rest 1 Min

Weight: 35/20

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
9/6 Cal Bike
10 DB Push Press
10 Burpees
Rest 1 Min

Weight: 25/15

WOD GUIDANCE & GOALS
Target 5-6 rounds for this beauty! The 200 will take around :60, and the ring rows plus the dips will take around the same amount of time. YOU decide what kind of dips you’d like to do (ring, bench, box)! Then, spend no more than :75 on the bike. Scale calories to meet the stimulus. Choose dumbbells that are heavy, but you can do all 10 rep unbroken for the push press. Push your burpee pace to complete them under a minute, and then REST between each round. Record total rounds plus reps.

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“In Ha Mood”

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

With a Partner
800 Meter Run
100 Squats
1k Row
100 Squats
800 Meter Run

WOD GUIDANCE & GOALS
Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, the other will rest. Target 8-ish minutes for the mile. Divide the air squats however you’d like, but keep the transition fast and the movement faster! Possibly stick with sets of 25 unless someone is slowing down, then do smaller sets. Divide the 2k row into 500 meter intervals to minimize transition time. THEN, race through the second half of the workout! Target 25-30 minutes.

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“Open 24.2”

AMRAP 20
300 Meter Row
10 Deadlifts
50 Double Unders

OR

AMRAP 20
300 Meter Row or 18/15 Cal Bike
30 Russian KB Swings
30 Sit Ups

Weight: 185/125, or 70/53

AMRAP 20
300 Meter Row
10 Deadlifts
15 Attempts

OR

AMRAP 20
250 Meter Row or 15/12 Cal Bike
30 Russian KB Swings
30 Sit Ups

Weight: 135/95, or 53/35

AMRAP 20
200 Meter Row
10 Deadlifts
50 Single Unders

OR

AMRAP 20
200 Meter Row or 12/9 Cal Bike
20 Russian KB Swings
20 Sit Ups

Weight: 115/75, or 35/26

WOD GUIDANCE & GOALS
Set a moderately uncomfortable pace from the start, and hold on! The fastest person off the rower will not be the winner on this one. Hold your average 500m split pace for the 300 meter row, and break up your deadlifts early into sets of 6/4 with a brief pause to give your back and hamstrings a little relief. For the dubs, if big sets give you a pit in your stomach OR aren’t in your bag-o-tricks, break them into small manageable sets (10-15) with very quick breaks. Mentally they’ll be easier to manage and your lungs will also thank you. By the ten minute mark, you should feel like the workout is just starting to get spicy. You should have more energy to give to the second half of the workout rather than “omg! I’m dying! When is thing going to end?! It’s only been ten minutes?! WHAT?!” Target 2:30-3:00 per round, so overall 6-7 rounds. Have fun!

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