“Peace Out 2023”

600 Meter Run
12 DB Overhead Lunge
600 Meter Run
31 DB Snatch
600 Meter Run
23 DB Sit Ups
600 Meter Run

Weight: 50/35

600 Meter Run
12 DB Overhead Lunge
600 Meter Run
31 DB Snatch
600 Meter Run
23 DB Sit Ups
600 Meter Run

Weight: 35/20

400 Meter Run
12 DB Front Rack Lunge
400 Meter Run
31 DB Snatch
400 Meter Run
23 DB Sit Ups
400 Meter Run

Weight: 25/15

WOD GUIDANCE & GOALS
PEACE OUT!!! Run at your 5k pace with the intent to finish each 600 in less than three minutes. The dumbbell overhead lunges are 12 per side, same with the dumbbell snatches. Use one dumbbell for the weighted sit ups. Target 17 minutes.

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“Opposites”

7 Rounds
3 Clean + Jerks
50 Double Unders

Weight: 185/135

7 Rounds
3 Clean + Jerks
15 Attempts

Weight: 155/105

7 Rounds
3 Clean + Jerks
75 Single Unders

Weight: 115/75

WOD GUIDANCE & GOALS
Build to a HEAVY clean and jerk for today’s workout. Choose a weight that you canNOT cycle for 3 reps, they should be all singles!! Then to kick up your cardio EVEN MORE, rock out 50 dubs in around :60. Target 15 minutes.

Courtesy of ML

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“Tajin”

With a Buddy
60-40-20
Calorie Row
Burpee to Target
Sit Up

With a Buddy
60-40-20
Calorie Row
Burpee to Target
Sit Up

40-30-20
Calorie Row
Burpees
Sit Up

WOD GUIDANCE & GOALS
Grab a buddy (or we’ll find one for you) and complete the triplet as fast as possible, and with fast transitions! The first row will take around four minutes, the second around three minutes and the third around two minutes. The burpees to target take around :03 each, and will be done to a target just above your reach. Plan to finish each round in three, two and one minute. And the sit ups are where you can catch your breath, complete them in around three, two and one minute. Target sub 20 minutes.

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“Not Quite Atalanta”

800 Meter Run
50 Handstand Push Ups
50 Pistols
50 Pull Ups
800 Meter Run

800 Meter Run
50 Abmat Handstand Push Ups
50 Assisted Pistols
50 Banded Pull Ups
800 Meter Run

600 Meter Run
30 DB Press
30 Lunges
30 Ring Rows
600 Meter Run

WOD GUIDANCE & GOALS
A VERY scaled version of the 2020 CF Games workout, Atalanta. For the runs, target 4-5 minutes, scale down meters to be within :30 of this goal. The handstands, pistols and pull ups are UNPARTITIONED. Complete all handstand push ups (w/abmat, bench or db press) before moving onto pistols. Start with a big set of push ups before chipping away with smaller sets and short breaks. The pistols (assisted, lunges or squats) alternate legs for a total of 50 reps. Find a steady pace on the pistols and try not to take any major pauses. The pull ups, like the handstand push ups, start with a bigger set then chip away with smaller sets and short breaks. Complete this workout by running the fastest 800 you can! Target 20 minutes.

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STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
15 KB Swings
15 Box Jumps

Weight: 53/35
Height: 24/20

STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
15 KB Swings
15 Step Ups

Weight: 35/26
Height: 24

STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
10 KB Swings
10 Step Ups

Weight: 26/18
Height: 20

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8-8.5/10 effort for your working sets of three reps. If range of motion or mechanics falters, reduce weight and focus on form.

Then get ready for some cardio!! Choose a weight for the kettlebell that you can swing for 15 reps unbroken every round (so on the lighter side.) Immediately go right into the box jumps, taking a breather on the step down. Each round should take no more than :90. Target 8 minutes (cap at 10.)

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“Followed By”

AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute

Weight: 225/155

AMRAP 20
12/9 Calorie Bike
12 Knee Ups
12 Deadlifts
Rest 1 Minute

Weight: 185/135

AMRAP 20
9/6 Calorie Bike
12 Leg Lifts
12 Deadlifts
Rest 1 Minute

Weight: 135/95

WOD GUIDANCE & GOALS
Yes, there’s rest built into the AMRAP!! Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds (no more than :45.) Try to do the toes to bar unbroken for as long as possible, then break into 8/4 or 6/6 reps (about :30 of work.) Then choose a weight for the deadlifts that you can do for all 12 reps the first round and then may have to break into 6 and 6 reps. Each round wil take about 2:00 or less. Target 6+ Rounds.

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“12 Days”

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Push Ups
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges

Weight: 70/53, 135/95

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 24″
7 – Knee Push Ups
8 – Sit Ups
9 – Banded Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges

Weight: 53/35, 115/75

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 20″
7 – Knee Push Ups
8 – Sit Ups
9 – Ring Rows
10 – 100m Run
11 – KB Swings
12 – Lunges

Weight: 35/26, 75/55

WOD GUIDANCE & GOALS
Have Fun!

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