WOD – Wed, Feb 4
GOALS + GUIDANCE: Build to 80-85% of your 1 rep and hold across for all five sets.)
AMRAP 10
5 Hang Power Cleans
10 Box Jumps
15 Sit Ups
MCx: 135/95, 24/20
MAx: 115/75, step 24″
MVx: 75/55, step 20″
GOALS + GUIDANCE: Keep a pace you can hold from start to finish. Choose a hang power clean weight you can cycle unbroken every round. Keep box jumps steady, step down to manage your breathing. Aim to keep sit ups unbroken and fast. Target 8 rounds.
WOD – Tue, Feb 3
AMRAP 20
2 Bar Muscle Ups
8 Hand Release Push Ups
12 KB Swings
MCx: 70/53
MAx: 2 strict pull ups + 2 ring or box dips, knee hr push ups, 53/35
MVx: 4 ring rows + 4 bench dips, knee push ups, 35/26
GOALS + GUIDANCE: Hero Workout! For the bar muscle ups choose a difficult upper-body-pulling movement as an alternative. Keep the push ups and kb swings unbroken for as long as possible. If you’re proficient at these movements, target a round per minute! If you’re working on a new skill/movement, target 8-10 rounds.
NATE
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
WOD – Mon, Feb 2
GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Hold 85% across.
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5 Rounds
1 Minute Max Calorie Bike
250/200 Meter Row
Rest 1 Minutes
MVx: 200/150m
GOALS + GUIDANCE: Bike as many calories as you possibly can in one minute (target 10-20 cals.) You’ll then immediately hop on a rower for 250/200 meters, knowing you have a minute rest coming up. Record your total cals and time (target 15 min, with 18 cap.)
WOD – Sun, Feb 1
“Gatlauk”
10 Rounds
20 Wall Balls
15 Box Jumps
10 DB Snatch
MCx: 20/14, 24/20, 50/35
MAx: 14/10, 24″ step ups, 35/20
MVx: 10/6, 20″ step ups, 25/15
GOALS + GUIDANCE: Find a steady pace and hold onto it for all 10 rounds. Do the wall balls unbroken for as long as possible, then maybe break them into 12/8 reps. The wall balls will take about :60. The box jumps will take :45-:60. Be sure to breath on the step down. Then complete each round with ten alternating dumbbell snatches (:30), and since there’s only ten, use a heavy weight. Target 20-25 minutes.
WOD – Sat, Jan 31
EMOM 32
1 – 250/200 Meter Row
2 – 15 Burpees
3 – 15 KB Swings
4 – 30 Sit Ups
MCx: 53/35
MAx: 12 burpees, 35/26
MVx: 200/150m, 9 in+outs, 12 kbs 26/18, 20 sit ups
GOALS + GUIDANCE: Complete the designated work on the minute, leaving anywhere between :05-:15 to rest before the next interval. Push the row without redlining so you can manage the burpees. The kb swings and sit ups are two chances to find little pockets of rest before the next round. Hang onto your original reps and weights as long as possible.
WOD – Fri, Jan 30
5 Rounds
15 Power Cleans
15 Pull Ups
MCx: 135/95
MAx: 115/75, 8 pull ups (band)
MVx: 75/55, ring rows
WOD GOALS + GUIDANCE: Fifteen reps… it’s not ten, which for most movements can be done unbroken. It’s also not twenty, which usually requires a break. It’s the inbetween… go unbroken? break it up? What should I do? Break up the cleans and the pull ups EARLY into sets of 6,5, and 4 to save your grip for both movements. Your lungs, legs, and grips will be challenged today! Target 12-15 minutes.
WOD – Thu, Jan 29
GOALS + GUIDANCE: GOALS + GUIDANCE: Start your first working set of squats at 85% and hold for the remaining two sets. )
5 Rounds
200 Meter Run
10 Pistols
5-4-3-2-1 Wall Walk
MAx: assisted/modified pistol, modified wall walks
MVx: 150m, lunges or step downs, 20 plank pull thru or taps
GOALS + GUIDANCE: Keep the run fast, only slowing the last 20 meters so you can transition straight into the pistols. Move through the pistols with control, alternating legs for 10 total reps. The first two rounds of wall walks should take :60 or less, and the last three round combined should take :60 on the wall walks. Target sub 12 minutes (15 cap).
WOD – Wed, Jan 28
Start the push press sets at your 4th attempt for the press. Remember with the push press to use a dip drive with your legs and hips.
Then for the push jerk, start your sets of 5 at the 2nd weight you used for the push press. With the push jerk you get to use your legs and hips, and also re-dip to maximize weight and reps. Record heaviest successful weights for all 3 lifts.
WOD – Tue, Jan 27
GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Hold 85% across.)
27-21-15-9 Toes to Bar
81-63-45-27 Double Unders
MAx: knee or pike ups, 27-21-15-9 attempts
MVx: v-ups or leg lifts, 81-63-45-27 singles
GOALS + GUIDANCE: Strategically break up the toes to bar into small sets 3-9 reps, from the very start. This will save your grip and your hip flexors from going to failure! Spend no more than two minutes on the first set. Then, take a deep breath, relax your arms, and do either big sets of double unders or break them into thirds. Spend no more than two minutes on the first set of jumps. On the second round of the workout, spend :90 or less on each exercise. The third round spend :60 or less and the last round :30 or less. Target 10 minutes.
Take 5 attempts at a 1 rep max press. A failed attempt counts as a set.