August Programming | What To Expect

August 2022

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August 1st Programming
All Day
WOD OPTION 1OPTION 2“Kamikaze”AMRAP X 142,4,6,Etc.Hang Power Clean (135/95lbs)(61/43kg)12/10 Cal Row“Remote Kamikaze”AMRAP X 142,4,6,Etc.DB Hang Power Clean12 Up-Downs WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThose with weight loss goals will want to approach today’s workout with the goal of spending , ...
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August 2nd Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 3060/50 Cal Bike40 Russian KB Swings (53/35)20 Box Jumps (24/20)2/2 Turkish Get-UpAMRAP X 3050 Up Downs40 Russian DB/KB Swings 20 Tuck Jumps2/2 Turkish Get-Up WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThis is a perfect workout for the Weight Loss athlete!Staying around 60-7 , ...
3
August 3rd Programming
All Day
WOD OPTION 1OPTION 2Fran21-15-9Thrusters (95/65lb)(43/29kg)Pull-Ups9 Min CapDB Fran21-15-9DB ThrustersDB Bent Over Rows9 Min Cap WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThe goal of Fran is the same for all avatar groups – high intensity output from start to finish!Working at higher intensities , ...
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August 4th Programming
All Day
WOD OPTION 1OPTION 2“Everlong”2:30 mins on, 1:30 off x 4 sets400m runMax Deadlifts (315/255lb) (143/116kg) in time remaining *Score is total deadlifts“Remote Everlong”2:30 mins on, 1:30 off x 4 sets400m runMax DB Deadlifts in time remaining *Score is total deadlifts WEIGHT LOSSGENERAL FITNESSINCREASE S , ...
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August 5th Programming
All Day
WOD OPTION 1OPTION 2Open 18.2 and 18.2aOn a 12 minute clock…1-2-3-4-5-6-7-8-9-10DBL DB Front Squats (50/35lb) (22.5/15kg)Bar Facing BurpeesThen..Establish 1 RM Clean in time remaining(2 scores, time for 18.2 and load for 18.2a)“At Home 18.2”1-2-3-4-5-6-7-8-9-10DBL DB Front SquatsDB Facing Burpees12 MIN CA , ...
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August 6th Programming
All Day
WOD OPTION 1OPTION 2“Spaghetti and Meatballs”AMRAP X 25 W/ Partner20 Power Snatches (135/95lb)(61/43kg)30 T2B100 Double Unders“Remote Spaghetti and Meatballs”AMRAP X 1820 Alt. DB Snatches15 V-Ups50 Double Unders/Single Unders WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHFind a partner who is well matched , ...
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August 7th Programming
All Day
WOD OPTION 1OPTION 2“The Santa Maria”AMRAP X 201250m Row40 Ab-Mat Sit-Ups20 DB Push Press (35/20lb) (16/9kg)“Remote Santa Maria”AMRAP X 20800m run40 Ab-Mat Sit-Ups20 DB Push Press WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThis is a great WOD to do at a moderate, consistent intensity (think 60-70% of m , ...
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August 8th Programming
All Day
WOD OPTION 1OPTION 2“Sweaty Palms”3 RFT15 American KB Swing (53/35lb) (24/16kg)12 Pull-Ups8 MIN CAP“Sweaty Palms”3 RFT15 DB/KB Swing12 DB Bent Over Rows8 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHShort, fast and sweaty as advertised! WL athletes should knock this one out at a moderate to , ...
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August 9th Programming
All Day
WOD OPTION 1OPTION 2“Interval 1”3 Rounds15/12 Cal Bike15 Deadlifts (225/155lb)(102/70kg)15 HSPU*Rest 1:1*20 MIN CAP“Remote Interval 1”3 Rounds15 Up-Downs15 DB Deadlifts 15 HSPU or DB Push Press*Rest 1:1*20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThe longer rest breaks today mean athlete , ...
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August 10th Programming
All Day
WOD OPTION 1OPTION 2For Time:30 T2B2K Row30 T2B2k Row30 T2B26 MIN CAPFor Time:30 V-Ups1 Mile Run30 V-Ups1 Mile Run30 V-Ups26 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHA great mix of aerobic capacity and skill work today. Approach the row at a fast consistent pace (60-80% of max HR) and scale T , ...
11
August 11th Programming
All Day
WOD OPTION 1OPTION 2“Neddy Lou”2 Rounds 27 Lateral Burpees over the Bar21 Clusters (95/65lbs)(43/29kg)12 MIN CAP“Remote Neddy Lou”2 Rounds 27 Lateral Burpees over the DB21 DB Clusters12 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHShort and tough – this one should be done as close , ...
12
August 12th Programming
All Day
WOD OPTION 1OPTION 2“Born to Run”AMRAP X 24800m run40 Goblet Lunges (50/35lb) (22.5/15kg)30 Up-Downs20 Hand Release Push-Up“Born to Run”AMRAP X 24800m run40 Goblet Lunges 30 Up-Downs20 Hand Release Push-Up WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWL athletes can approach this longer run-based chipper , ...
13
August 13th Programming
All Day
WOD OPTION 1OPTION 2“Jordan and Pippen”AMRAP X 25 w/ Partner200 Double Unders100 Wall Balls (20/14lb)(9/6kg)60 Box Jumps (24/20)“Remote Jordan and Pippen”AMRAP X 14100 Double Unders/Single Unders40 Single DB Thruster (Light)20 Broad Jumps WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHPick a partner who is , ...
14
August 14th Programming
All Day
WOD OPTION 1OPTION 2“Little Nicky”AMRAP X 105 Devils Press (50/35lb) (22.5/15kg)20 AbMat Sit-Ups“Remote Little Nicky”AMRAP X 105 Devils Press20 AbMat Sit-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThis short and spicy WOD will challenge WL athletes to put out a higher intensity (80-90% of max HR) W , ...
15
August 15th Programming
All Day
WOD OPTION 1OPTION 2“Interval 2”400m Run21 Thrusters (95/65lb)(43/29kg)21 Pull-ups-Rest 2 minutes-400m Run15 Thrusters15 Pull-ups-Rest 2 minutes-400m Run9 Thrusters9 Pull-ups18 MIN CAP“Remote Interval 2”400m Run21 DB Thrusters 21 DB Bent Over Row-Rest 2 minutes-400m Run15 DB Thrusters 15 DB Bent Over Row- , ...
16
August 16th Programming
All Day
WOD OPTION 1OPTION 2“Echo Vision”Complete a 100/80 cal bike, every minute including 3,2,1 go. complete 3 burpees15 MIN CAPFor Time:100 Burpees, every minute including 3,2,1 go. complete 3 Air Squats15 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWL athletes can attempt to keep intensity at a mode , ...
17
August 17th Programming
All Day
WOD OPTION 1OPTION 2“Hang On”AMRAP X 910 Hang DB Clean (50/35lb) (22.5/15kg)10 T2B“Remote Hang On”AMRAP X 910 Hang DB Clean10 V-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThis workout should test the grip, and the athletes ability to work at a higher level of intensity.These workouts are a great pa , ...
18
August 18th Programming
All Day
WOD OPTION 1OPTION 2“Bugs Bunny”AMRAP X 1012 Box Jumps (24/20)12 American KB Swings (70/53lb) (32/24kg)“Remote Bugs Bunny”AMRAP X 1012 Tuck Jumps12 American Swings WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThe shorter time cap today should allow for athletes to move fairly quickly throughout the full , ...
19
August 19th Programming
All Day
WOD OPTION 1OPTION 2“Waiting”AMRAP X 16200m run100m Farmers Carry (53/36lbs) (24/16kg)10 S/A KB S2OH* *Each arm“Remote Waiting”AMRAP X 16200m run100m Farmers Carry10 S/A DB/KB S2OH* *Each arm WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWL athletes should look to pace themselves through the first ha , ...
20
August 20th Programming
All Day
WOD OPTION 1OPTION 2“Tom and Jerry”AMRAP X 35 W/ Partner2000m Row200 Double Unders100 Jumping Lunges“Remote Tom and Jerry”AMRAP X 20800m run50 Double Unders/Single Unders25 Jumping Lunges WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHPick a partner who is evenly matched to your goals for today’s WOD!Devis , ...
21
August 21st Programming
All Day
WOD OPTION 1OPTION 2“Optimus Prime”For Time3 SETS21 Wall Balls (20/14lb)(9/6kg)15 Up-Downs Over the Bar9 Power Snatch (95/65lb)(43/29kg)-Rest 1 min b/w sets-13 MIN CAP“Remote Optimus Prime”For Time:3 SETS21 Goblet Squats (Light)15 Up-Downs Over the DB12 Alt. DB Snatch-Rest 1 min b/w sets-13 MIN CAP WEI , ...
22
August 22nd Programming
All Day
WOD OPTION 1OPTION 2“Interval 3”5 Rounds15 Lateral Burpees over Bar12 Deadlifts (155/105lb) (70/48kg)9 Hang Power Cleans6 Shoulder-to-OverheadRest 1:125 MIN CAP“Remote Interval 3”5 Rounds15 Burpees Over DB12 DB Deadlifts9 DB Hang Power Cleans6 DB Shoulder-to-OverheadRest 1:125 MIN CAP WEIGHT LOSS , ...
23
August 23rd Programming
All Day
WOD OPTION 1OPTION 2“Wall-E”AMRAP X 1550 Double Unders3 Wall Walks“Remote Wall-E”AMRAP X 1550 Double Unders/Single Unders3 Wall Walks WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWL athletes can approach this WOD at a moderate, consistent pace for the full 15 minutes (70-80% of max HR).  For some, the sk , ...
24
August 24th Programming
All Day
WOD OPTION 1OPTION 2“Wonderland”For Time:3-6-9-12Power Clean (135/95lb)(61/43kg)25-20-15-10Cal Bike14 MIN CAP“Remote Wonderland”For Time:3-6-9-12DB Power Clean25-20-15-10Jump Squats14 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHModerate weight and quick, sustainable bike wattage should allow the , ...
25
August 25th Programming
All Day
WOD OPTION 1OPTION 2“Double Dare”AMRAP X 820/18 Cal Row20 Sit-Ups-Rest 4 Mins-AMRAP X 820/18 Cal Row20 Push-Ups“Remote Double Dare”AMRAP X 810 Burpees20 Sit-Ups-Rest 4 Mins-AMRAP X 820 Up-Downs20 Push-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with , ...
26
August 26th Programming
All Day
WOD OPTION 1OPTION 2“Bizarro Jackie”800m run50 Thrusters (45/35lb) (20/16kg)30 HSPU12 MIN CAP“Remote Bizarro Jackie”800m run50 Single DB Thrusters30 HSPU/Seated DB Press12 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThis iteration of Jackie will feel tough from start to finish! WL athletes can w , ...
27
August 27th Programming
All Day
WOD OPTION 1OPTION 2“Marge and Homer”AMRAP X 22 W/ Partner30 T2B40 Front Rack Lunge (135/95lb)(61/43kg)50 Wall Ball (20/14lb)(9/6kg)“Remote Marge and Homer”AMRAP X 1620 Goblet Lunge10 V-Ups10 Supermans20 Goblet Squats WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHPick a partner who is evenly matched to yo , ...
28
August 28th Programming
All Day
WOD OPTION 1OPTION 2“Dippin’ Dots”AMRAP X 1710 DB Floor Press (50/35lb) (22.5/15kg)20 Single DB Box Step-Up10 Box Dips20 Cossack Squats“Remote Dippin’ Dots”AMRAP X 1710 DB Floor Press20 Single DB Goblet Lunge10 DB OH Tricep Ext20 Cossack Squats WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThe goal of thi , ...
29
August 29th Programming
All Day
WOD OPTION 1OPTION 2“The Devil Wears Rogue”AMRAP X 815 Cal Row15 Burpees15 Box Jumps (24/20)-Rest 1 min-AMRAP X 815 Cal Row15 Burpees15 Box Jumps-Rest 1 min-AMRAP X 815 Cal Row15 Burpees15 Box Jumps(Pick up where you left off. Score is total rounds + reps)“Remote The Devil Wears Rogue”AMRAP X 840 Jumping , ...
30
August 30th Programming
All Day
WOD OPTION 1OPTION 2“Deadly Duo”EMOM X 12Minute 1: 4 Deadlift (275/185lb) (125/84kg)Minute 2: 10 DB Thrusters (50/35lb) (22.5/15kg)“Remote Deadly Duo”EMOM X 12Minute 1: 10 KB/DB DeadliftMinute 2: 10 DB Thrusters WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Olymp , ...
31
August 31st Programming
All Day
WOD OPTION 1OPTION 2“Interval 4”4 RoundsIn a 5-minute window200m RunAMRAP of Cindy with time remaining*Rest 2 minutes between rounds“Interval 4”4 RoundsIn a 5-minute window200m RunAMRAP of DB Cindy with time remaining*Rest 2 minutes between rounds WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWL athletes , ...
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