“Die Alone…ish”

40 Cal Row
40 Deadlifts
4 Bar Muscle Ups
30 Cal Row
30 Hang Power Cleans
3 Bar Muscle Ups
20 Cal Row
20 Push Press
2 Bar Muscle Ups

Weight: 135/95

30 Cal Row
40 Deadlifts
8 Strict Pull Ups
20 Cal Row
30 Hang Power Cleans
6 Strict Pull Ups
10 Cal Row
20 Push Press
4 Strict Pull Ups

Weight: 115/75

20 Cal Row
30 Deadlifts
16 Ring Rows
15 Cal Row
20 Hang Power Cleans
12 Ring Rows
10 Cal Row
10 Push Press
8 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
From the start, keep a moderate pace the entire workout. On the row hold 1000/800 cals per hour, which allows you to complete at least 10 calories in 1 minute or less. Choose a weight for the deadlifts that you can string together for at least 15-20 reps before having to break. Then chip away at bar muscle ups, completing them unbroken or as fast singles. Spend no more than :60-:90 on them. For the 30 hang power cleans, try to use the same weight that you did for the deadlifts. Break hang cleans into sets of 5-10 to manage your grip for later bar muscle ups or pull ups. For the last round of 20 push press, complete them in two sets of 10 or if you’re an animal (which I know you are) try for one giant set of 20 reps! Target 20 minutes.

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“Great, Nice, Fine”

6 x on the 4 Minute
300 Meter Run
9 Sit to Stands
3 Power Snatch

Weight: 155/105

6 x on the 4 Minute
300 Meter Run
9 Sit to Stands from a Mat
3 Power Snatch

Weight: 115/75

6 x on the 4 Minute
200 Meter Run
9 Squats
9 Sit Ups
3 Hang Power Snatch

Weight: 75/55

WOD GUIDANCE & GOALS
As fast as possible (with great form, of course) complete the chipper and record your interval. The 300 meter run should take no more than :90 (scale to meet the time domain,) spend no more than :45 on the sit to stands, and choose a weight for the snatches that you may have to complete as fast singles! The goal is to finish every round in three minutes so you have at least :60 of rest before the next interval. Record your intervals.

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STRENGTH
Front Squat
5×3, across

FOR ROUNDS
AMRAP 10
with an empty barbell
10 Curls
10 Press
10 Back Squats
10/10 Split Lunges
10 Bent Over Row

STRENGTH
Front Squat
5×3, across

FOR ROUNDS
AMRAP 10
with an empty barbell
10 Curls
10 Press
10 Back Squats
10/10 Split Lunges
10 Bent Over Row

STRENGTH
Front Squat
5×3, across

FOR ROUNDS
AMRAP 10
with an empty barbell
10 Curls
10 Press
10 Back Squats
10/10 Split Lunges
10 Bent Over Row

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 8.5/10 effort for all five working sets of three reps. Every set should feel HEAVY, and require 2:00 of rest between sets. Range of motion and mechanics must be spot on. As a finisher, you’ll have ten minutes to complete as many round as possible of the barbell series. Keep the ten reps of every movement unbroken, and try not to take breaks between movements. You can rest at the end of every round (no more than :60). Quality over speed!! Record your time.

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“Way Down”

With a Partner
5 Rounds
30 Calorie Bike
50 Toes to Bar
30 Russian KB Swings
20 Burpees

Weight: 53/35

With a Partner
5 Rounds
24 Calorie Bike
50 Knee Ups
30 Russian KB Swings
20 Burpees

Weight: 35/26

With a Partner
5 Rounds
20 Calorie Bike
40 Leg Lifts
30 Russian KB Swings
20 Burpees

Weight: 26/18

WOD GUIDANCE & GOALS
With a partner or your Valentine, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The toes to bar will take :60-:90, the kettlebell swings (consecutive sets) will take :45-:60, and the burpees around :60. Keep rounds consistent and target a sub 30 minute finish.

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“Maaagic”

AMRAP 15
45 Double Unders
350/300 Meter Row

AMRAP 15
15 Attempts
350/300 Meter Row

AMRAP 15
60 Single Unders
300/250 Meter Row

WOD GUIDANCE & GOALS
Pure cardio!! Complete the dubs, singles. or attempts in :45-:60, then row the designated meters in :75-:90. Scale reps/meters to meet the time domains. Target 4-5 Rounds

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“Team Barbara”

With a Buddy
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 2 Minute

With a Buddy
5 Rounds
10 Strict Pull Ups
30 Knee Push Ups
40 Sit Ups
50 Squats
Rest 2 Minute

With a Buddy
5 Rounds
20 Ring Rows
20 Knee Push Ups
30 Sit Ups
40 Squats
Rest 2 Minute

WOD GUIDANCE & GOALS
With a buddy, divide the rep scheme for each movement between the two. of you! You can chip away at sets of five reps, or do half the reps all in one go, it’s up to you. However, you must finish the pull ups before moving to the push ups, and push ups before the sit ups, etc., Coaches will suggest that you break the pull ups and push ups into small manageable sets, and then larger sets for the sit ups and squats (while keeping a fast pace.) Aim to finish each round in about 2:30-3:00. Record your intervals

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“Thanks Man”

EMOM 20
1 – :45 Max Cals on Bike
2 – 15 Wall Balls

Weight: 20/14

EMOM 20
1 – :45 Max Cals on Bike
2 – 15 Wall Balls

Weight: 14/10

EMOM 20
1 – :45 Max Cals on Bike
2 – 10 Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
HOLY LEGS! Minute one, complete as many calories as possible in :45 on the bike. Target 7-12 calories every round. Try to be consistent! Then for as long as possible, keep your wall balls unbroken. Your score is total calories!!

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“Wittman”

7 Rounds
15 KB Swings
15 Power Cleans
15 Box Jumps

Weight: 53/35, 95/65
Height: 24/20

7 Rounds
15 KB Swings
15 Power Cleans
15 Step Ups

Weight: 35/26, 75/55
Height: 24/20

5 Rounds
15 KB Swings
15 Power Cleans
15 Step Ups

Weight: 26/18, 65/45
Height: 20

WOD GUIDANCE & GOALS
HERO WOD! There is nowhere to “rest” in today’s triplet. Choose a kb that you can swing for fifteen reps unbroken EVERY round (:30-:45.) Then, use a LIGHT weight for the power cleans. You may be able to do the first round unbroken, then break the set into 10/5 reps. Spend about :45-:60 here. Then chip away at the box jumps :45-:60. Target 20 minutes.

Wittman
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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“Thrilla in Manilla”

AMRAP 15
10 Toes to Bar
20/15 Calorie Row
300 Meter Run

AMRAP 15
10 Knee Ups
15/12 Calorie Row
300 Meter Run

AMRAP 15
10 Leg Lifts
12/9 Calorie Row
200 Meter Run

WOD GUIDANCE & GOALS
You get fifteen minutes to work on your toes to bar, push your pace on the row, or push yourself to do all 300 meters on the run! Try to go unbroken on the goes to bar for as long as possible, and spend no more than :30 on them. The row will take :60-:75, no more (scale the calories to meet the time domain.) Then run 300 meters in around :90. Target 4 rounds

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“In the Jungle”

10 Rounds
40 Meter Farmer’s Carry
30 Double Unders
20 Squats
10 Burpees

Weight: 70/53

10 Rounds
40 Meter Farmer’s Carry
10 Attempts
20 Squats
10 Burpees

Weight: 53/35

10 Rounds
40 Meter Farmer’s Carry
30 Singles Unders
15 Squats
5 Burpees

Weight: 35/26

WOD GUIDANCE & GOALS
LOVE a 10 rounder!! With two heavy kettlebells, shuffle, run, walk or skip forty meters. Immediately pick up your jump rope and complete the dubs in :30 or less. Catch your breath during the twenty air squats (:20-:30), before moving at a moderately fast pace on the ten burpees (less than :60.) Keep the same pace from beginning to end. Target 20 minutes.

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