“Man is not affected by events, but by the view he takes on them.” Epictetus
“Lead Foot” – Compare to 11.15.16 and 5.16.17
4 Min AMRAP:
27/21 Calorie Row
27 Chest to Bar Pull Ups F(Pull Ups/Ring Rows)
4 Min AMRAP:
21/15 Calorie Row
21 Toes-to- Bar F(Knees to Chest)
4 Min AMRAP:
15/9 Calorie Row
15 Pull-ups F(Ring Rows)
*Rest 4:30 Between AMRAPs
-Today we will be tackling “Lead Foot”, a repeat workout from 11.15.16 and 5.16.17. This is a great title for a workout that will require you to push the pedal to the medal in a short 4 minute interval of work. You will also need to know how to use the breaks, after every 4 minutes of work, you will be given a 4:30 pitstop to refuel (rest) before the next 4 minutes of all-out effort.
During each 4 minute AMRAP the reps decrease, and we are expecting athletes to get further through each time. For example – in the first AMRAP, getting a good chunk of chest to bar pull
ups done would be a good goal. During the second AMRAP, we hope to complete the Toes to Bar, and by the last AMRAP, we are hoping to complete the row on round 2. For the gymnastics
movement each round, make sure you are able to get sets of 5+ reps at a time, at whatever standard you choose. This will keep the intensity of this workout high, and keep you working for
most of the 4 minute interval. Our score today is going to be total reps, how hard are you willing to push?
Back Squats 5-4-3-5-4-3 (2 nd wave should be heavier than the 1 st , 15 Min Cap)
“Jump for Joy”
3 Rounds For Time: (15 Min Cap)
60 Double Unders F(120 Singles) S(80 Dubs)
20 D-Ball Step Ups F(30/20) P(40/30) S(50/40)
– Today we are training your overall fitness levels with a heavy barbell strength portion, into a “For Time” workout that will require you to breath hard and push the pace. We are taking a
break from the Front Squats this week and reintroducing Back Squats in a wave format. Your goal on the wave is to progress weight each time – the first 5 reps should be your lightest,
increase weight for 4, and increase again for 3. During the first wave, keep just a little bit in the tank – as we expect the next wave of 5, 4, and 3 to be even heavier.
– “Jump for Joy” is a 3 Round workout that will challenge you to keep moving. One of the main objectives today is to push the pace on the 400m runs, while trying to stay unbroken through
the double unders and step ups. Modify your double unders as needed to stay consistently moving. Utilize the step ups to control your breathing and heart rate before heading out the door
for the next run. A good goal for today’s workout is to be under 12 minutes.
Every 75 Seconds for 5 Rounds (10 Sets)
Set 1) 6/6 DB SA Strict Press (Build in weight)
Set 2) 4-6 Pikes on Sliders (Slow)
15 Min AMRAP:
6 Handstand Push Ups F(DB Push Press) S(Deficit)
12 Russian KB Swings F(53/35) P(70/53) S(88/62)
15 Butterfly Sit Ups
– We will start the day off with an accessory strength piece to prime your shoulders and core for the HSPU coming in the WOD. During the strength portion, we will be alternating movements
every 75 seconds (5 sets at EACH movement = 10 Total Sets). For the Single Arm Dumbbell Strict Press – we encourage you to build weight each set. Focus on bracing the core, squeezing the
booty, and using ONLY your shoulder strength. The Pikes on Sliders will offer a new challenge, move slow through these reps while working through your full potential range of motion on
the movement – this will wake up your entire core, and prime your wrists and shoulders for the handstand push ups to come.
-No, this isn’t the “Flip Cup” you are thinking of – but hopefully it is just as fun. Your shoulders are going to be primed and ready for the HSPU after today’s strength. The rep number for the
HSPU is low, so the goal is to keep this unbroken for the majority of this workout. If you have HSPUs and 6 is an easy number to achieve, our Sport option will be from a deficit today (2 – Red
45# Plates + 1 Abmat). If getting upside down is not your cup of tea, we will keep the dumbbells and perform a DB Push Press, you can use your legs now so pick a weight that is challenging
for only 6 reps. The Kettlebell Swings today are Russian, so only up to eye level. If you are able to keep your back in a strong position, and utilize your hips and booty, today is a great day to
pick a heavier KB than normal. Sit-ups are a simple movement, but make sure we are not rushing and shorting the full range of motion. This is a longer AMRAP, find a sustainable pace in the
first few rounds, and hold on for the ride.
30 Min EMOM: (:40 On/:20 Off)
Min 1) Wall Sit
Min 2) Ski Erg
Min 3) Ring FLR
Min 4) Sled F(90/45) P/S(135/90)
Min 5) Box Jumps F(20/16) P(24/20) S(30/24)
Min 6) Row
-Today is a long 30-minute EMOM, which is a great opportunity to build your aerobic capacity, or use this workout as a nice midweek flush. None of these movements are complicated, but
each deserve your concentration, even more so later in the workout while under fatigue. Focus on improving movement patterns at each different movement. We also added a taller box
for the sport option today, and encourage you to try a taller box today then you would typically pick. Use your first round as a pacer and then try to match those numbers in each of the
remaining 4 rounds. Can you “Sustain”?
12 Min EMOM:
Min 1) 6 DB Bent Over Rows @ 20X1 Tempo (Right)
Min 2) 6 DB Bent Over Rows @ 20X1 Tempo (Left)
Min 3) 6 Strict Rope Knees to Chest
3 Rounds For Time:
12/9 Cal Bike S(15/12 Cals)
2 Rope Climbs F(12 Ring Rows) S(3 RCs)
21 Wall Balls F(14/10) P(20/14) S(30/20)
– Today we are starting with a Strength EMOM that focuses on pulling and core strength. Challenge yourself on the DB rows to build each set, as long as you can keep a neutral spine and
maintain the tempo. The added tempo will make sure we are controlling the movement, learning to use our lats, and restricting any core rotation that may want to happen with heavier
weight. We will be pairing the DB Rows with a Strict Rope Knees to Chest, which will prime our grip and core for the rope climbs to come.
– “High Octane” is going to be QUICK and SPICY. We are purposely keeping the calories low today on the Assault Bike to allow you to aggressively push the pace. With the Wall-Balls, try to
pick a weight that is going to challenge you, but that you still believe you can do unbroken. If you can do the standard 20/14# easy, today would be a great day to increase the med ball
weight. The rope climb is a high skilled movement that is going to be made more difficult because of the other paired movements. If you are a rope climb ninja, you will be doing 3 climbs
every round. Whatever you decide to go with, make sure that you move through it quickly – push past your redline today, especially in that 3 rd and final round.
7 Min AMRAP:
50 Bench Press F(95/45) P/S(135/75)
50 Bench Press F(115/60) P/S(155/90)
AMRAP Bench Press F(135/75) P/S(185/105)
7 Min AMRAP:
50 Hang Squat Cleans F(75/55) P/S(115/80)
50 Hang Squat Cleans F(95/65) P/S(135/95)
AMRAP Hang Squat Cleans F(115/75) P/S(155/105)
7 Min AMRAP:
50 Deadlifts F(135/95) P/S(185/135)
50 Deadlifts F(165/115) P/S(225/155)
AMRAP Deadlifts F(185/135) P/S(275/185)
**Teams of 3, 3 Mins Rest Between AMRAPs
-Did someone say Barbell? After a week of minimal barbell work, the barbell is coming back in a big way today. The name of the game is teamwork, your team of 3 will be sharing the reps
however you decide, one partner working, two partners resting. There are 3 separate 7 min AMRAPS and each AMRAP will focus on a single barbell movement. The 50 reps will need to be
reached as a team before adding weight. Ideally, you and your teammates are all using the same weight and can adjust how many reps that you do based on who is stronger at the given
movement. If needed, you can have separate barbells if there is a big gap in strength between teammates. There will be a 3 minute transition between barbell movements, so you will have
a lot of rest built in today. The only thing that we ask is that each team ALWAYS have a spotter on the Bench Press.
-When choosing weights for each movement, athletes should be able to complete 21, 15, and 12+ reps unbroken when fresh at each of the given weights. Sets and reps will be much smaller
once the workout starts, but that is a good gauge for how heavy to go.