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WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 25 750m row 15 Burpees Over Rower 25 Sit-Ups | AMRAP X 25 1200m run 15 Burpees 25 Sit-Ups |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
WOD: Starting August off with some cardio tailor made for our weight loss athletes! The row and the burpees can get heart rate sky high early so coaching t |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| Fran 21-15-9 Thrusters (95/65) Pull-Ups 9 Min Cap (Last tested 1/8/21) | DB Fran 21-15-9 DB Thrusters DB Bent Over Rows 9 Min Cap (Last tested 1/8/21) |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
STRENGTH: Front squats are a great way for the Weight Loss athlete to build quad, glute and core strength that |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| For Time 3 SETS 21 Wall Balls (20/14) 15 Up-Downs Over the Bar 9 Power Snatch (95/65) -Rest 1 min b/w sets- 14 MIN CAP | For Time: 3 SETS 21 Goblet Squats (Light) 15 Up-Downs Over the DB 12 Alt. DB Snatch -Rest 1 min b/w sets- 14 MIN CAP |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
STRENGTH: Weight loss cli |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 10 12 Box Jumps (24/20) 8 T2B | AMRAP X 10 12 Tuck Jumps 8 V-Ups |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Floor press helps our athletes to improve the top half of their bench press which, in turn allows them to lift heavier and get more work done, a great prospect for t |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| Every 4 mins x 5 sets 200m run 20 American KB Swings (53/35) 20 SDHP | Every 4 mins x 5 sets 200m run 20 American KB Swings 20 SDHP |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
Today’s workout offers a great chance for our weight loss clients to practice going hard and learning how to recover in |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 9 8 DB Clean and Jerks (50/35) 16 Goblet Lunges | AMRAP X 9 8 DB Clean and Jerks 16 Goblet Lunges |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
STRENGTH: It’s easy to think about strict press as an exercise that only builds small muscle groups but overhead pressing has a huge role in bui |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| For Time w/ a Partner 120 Cal Bike 200 Double Unders 100 Pull-Ups 200 Double Unders 120 Cal Bike 32 MIN CAP | For Time 50 Jump Squats 100 Double Unders 40 Bent-Over Rows 40 Hollow Rocks 100 Double Unders 50 Jump Squats 24 MIN CAP |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| PARTNER WOD: A long one today! |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 15 30/25 Cal Row 12 Single KB Straight Leg Deadlift (70/53) 12 Dips on Rower | AMRAP X 15 25 Up-Downs 12 Single DB/KB Straight Leg Deadlift 12 Dips (Can use chair, steps, couch, etc.) |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Tempo deadlifts are a great way to learn movement cont |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| EMOM X 15 Minute 1: 15 Push-Ups Minute 2: 8 Strict Pull-ups Minute 3: 20 Air Squats | EMOM X 15 Minute 1: 15 Push-Ups Minute 2: 12 DB Rows Minute 3: 20 Air Squats |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: As noted we’re looking for moderate weight today after some bigger heavier eff |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| 4 RFT 800m run 5 Squat Cleans (155/105) 28 MIN CAP | 4 RFT 800m run 8 DB Squat Cleans 28 MIN CAP |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| WOD: A huge caloric burn in on the menu for all athletes today with some longer running and heavier squat cleans mixed in. The weight loss athlete should aim |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| EMOM X 12 Minute 1: 50 Double Unders Minute 2: 3 Wall Walks | EMOM X 12 Minute 1: 50 Double Unders Minute 2: 3 Wall Walks |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH/SKILL: The inversion work today offers a great opportunity to build shoulder and core strength which allows our WL athlet |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| On a 10 minute Clock: 5 rounds 10 Push Press (115/75) 8 T2B Into… Max Calories on Bike in Time Remaining (Score is Total Calories) | On a 10 minute Clock: 5 rounds 10 DB Push Press 8 V-Ups Into… Max Up-Downs (Score is Total Calories) |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: All athlete |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
“Ellen” 3 RFT 20 Burpees 21 Alt. DB Snatches (50/35) 12 DB Thrusters (2×50/35) 15 MIN CAP | “Ellen” 3 RFT 20 Burpees 21 Alt. DB Snatches 12 DB Thrusters 15 MIN CAP |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
We did 4 sets of 4 on August 2 so we’re looking for a heavier load today at 80-8 |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 25 W/ Partner 50 Cal Row 50 DL (225/155) 50 Russian KB Swings (70/53) | AMRAP X 18 30 Up-Downs 30 KB/DB DL 30 Russian KB/DB Swings -REST :90 between rds- |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Today’s strength session provides a great trial run for the WOD that involves both ro |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 20 20 MB Cleans (20/14) 15 Box Jump Overs (24/20) -Rest :30 between rounds- | AMRAP X 20 20 DB Goblet Squat 15 Tuck Jumps -Rest :30 between rounds- |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| WOD: The weight in today’s WOD isn’t heavy but combined with the time domain and the box jump o |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| 3 RFT 8 Burpee Pull-Up 60 Double Unders 10 MIN CAP | 3 RFT 8 Burpees to a Target (Anything to make you jump) 60 Double Unders/Attempts 10 MIN CAP |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Testing day! If your athletes completed this 1RM lift back on July 12 we’re looking to match, or |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 11 11 Thrusters (95/65) 11 Box Jumps (24/20) 11 Sit-Ups | AMRAP X 11 11 DB Thrusters 11 Tuck Jumps 11 Sit-Ups |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: We’re continuing to build on our Front Squat strength, we last saw the movement on August 13 at four sets of four. Athletes i |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| 4:00 Row @ 22 SPM 1:00 min rest 4:00 Row @ 24 SPM 1:00 min rest 4:00 Row @ 26 SPM 1:30 min rest 4:00 Row @ 28+ SPM (Score is Distance for each interval) | 4 Min Max Burpees Rest 1:00 4 Min Max Air Squats Rest 1:00 4 Min Max Sit-Ups Rest 1:00 4 Min Max Up-downs (Score is reps for each interval) |
| WEIGHT LO |
|---|
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 12 15 Up-Down over Bar 12 T2B 10 Front Rack Lunges (115/75) | AMRAP X 12 15 Up-Down over DB 12 V-Ups 10 DB Goblet Lunges |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
STRENGTH: Today’s strength/skill work is a nice follow up to yesterday’s hollow hangs and birddogs. WL athletes should work |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| For Time 25-20-15-10 Cal Bike 12-10-8-6 Hang Power Clean and Jerk (115/75) 13 MIN CAP | For Time 25-20-15-10 Jump Squats 12-10-8-6 DB Hang Power Clean and Jerk 13 MIN CAP |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Putting weight overhead and bracing while holding it there is a great stimulus |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| Partner 17.4 Complete as many rounds and reps as possible in 13 minutes of: • 55 deadlifts (225/155) • 55 wall-ball shots (20/14) • 55-calorie row • 55 handstand push-ups | AMRAP X 13 • 25 DB Deadlift • 25 DB Goblet Squats (Light) • 25 Up-Downs • 25 HSPU or DB Push Press |
| WEIGHT LOSS | GE |
|---|
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| For Time 1200m run 150 Double Unders 75 Air Squats 800m run 100 Double Unders 50 Air Squats 400m run 50 Double Unders 25 Air Squats 200m run 31 MIN CAP | For Time 1200m run 150 Double Unders 75 Air Squats 800m run 100 Double Unders 50 Air Squats 400m run 50 Double Unders 25 Air Squats 200m run 31 MIN CAP |
| WEIGHT |
|---|
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 10 10 Plate G2OH (45/25) 10 Plate OH Lunges 10 T2B | AMRAP X 10 10 Single DB G2OH 10 Single DB OH Lunges 10 T2B |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH/SKILL: Not only are the movements in today’s Strength section great for developing core and shoulder strength, they are also g |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| 3 RFT 25 Wall Balls (20/14) 25 Box Jumps (24/20) 12 MIN CAP | 3 RFT 25 Goblet Squats (Light) 25 Tuck Jumps 12 MIN CAP |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Our athletes have had a lot of opportunities to get comfortable in the front squat this month, today is testing day! Game plan wi |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| Every 3 mins x 8 Sets 400m run 10 Push-Ups | 3 RFT 25 Goblet Squats (Light) 25 Tuck Jumps 12 MIN CAP |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| WOD: Today’s WOD provides an awesome chance for the WL avatar group to test their ability to move fast and recover quickly! This group should be aiming |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 14 6 DB Push Press (50/35) 12 Calorie Bike 24 Double Unders | AMRAP X 14 6 DB Push Press 12 Burpees 24 Double Unders |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Our athletes continue to reap the benefits of pressing weight overhead today by progressing into some heavier sets of pus |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 28 w/ Partner (I Go, You Go ) 5 Lateral Burpees over Bar 3 Power Clean (135/95) 2 Front Rack Lunges | AMRAP X 18 5 Lateral Burpees over DB 3 DB Power Clean 2 DB Front Rack Lunges -Rest :30 b/w sets- |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| WOD: The low rep numbers in today’s partner WOD wor |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| AMRAP X 16 200m run 40 Russian Twists 30 Up-downs 20 Step-Ups 10 Overhead Squats (75/55) | AMRAP X 16 200m run 40 Russian Twists 30 Up-downs 20 Lunges 10 Air Squats |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: The overhead squat is a tough lift for many to master but the work to get there pays |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| On a 20 minute clock.. 5 RDS 12 Pull-Ups 20 Up-downs 9 T2B -Rest 1 minute- In time remaining build to a heavy snatch | AMRAP X 15 12 Bent Over Rows 15 Up-downs 9 V-Ups |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Big Power today! Athletes should be given a chance to get a few good 3-5 rep war |
WOD
| OPTION 1 | OPTION 2 |
|---|---|
| EMOM X 8 20 Double Unders + 1 DL (255/145) -Rest 1 min- EMOM X 8 20 Double Unders + 1 Deadlift (275/185) (April 19) | EMOM X 8 20 Double Unders + 3 DB DL -Rest 1 min- EMOM X 8 20 Double Unders + 3 DB DL (Heavier if possible or add an extra rep) |
| WEIGHT LOSS | GENER FITNESS | INCREASE STRENGTH |
|---|---|---|
| STRENGTH: Good |
