Monthly Archives: November 2021

11/3/2021 – WOD

By WOD

Strength
a) Deadlift (regular grip) – 6×2 @ 80%+ of DL + 1×10-15 Reps @ 70%
b) Reverse Flies (incline bench or bent over) – 5×10 (control eccentric)
—Superset a/b every 2:30 minutes

Conditioning
2 RFT
3 Rounds of:
8 C2B Pull-ups  (RX+ = 6 Bar MU)
4 Laps (144ft) Dball/Bag Bear Hug Carry 150/100#
Then: 50/40 Cal Row

WOD Notes: Goal is 12-16 minutes. C2B sub = Chin over bar or banded PU. You may do strict or kipping. You can scale reps on bar mu & finish remaining reps with pull-ups as well. 1 Lap = 6 mats (36ft). 

Assistance
a) GHD Sit-ups – 4×20 (weighted medball) or Weighted Sit-ups 5×20
b) Strict Pull-ups – 5×6  (advanced = C2B or weighted)

11/2/2021 – WOD

By WOD

Strength
a) Front Squat – 6×2 (1 Pause + 1 regular) @ 80%+ (heavier than last wk)
b) DB Bench Press – 5×8 
—Superset a/b every 3 minutes

Conditioning
12 RFT w/ a Partner
5 High Box Jumps 40/33″
10 Front Rack Lunges (increase weight every 2 rds)
15/12 Cal Ski

WOD Notes: Goal is 1:30-1:45/rd. This is an interval WOD, where Partner A will complete 1 round while partner B rests. The goal is to sprint is to focus on the box jumps & sprint the ski each round since there’s built in rest! Try to challenge yourself & jump on a high box. If you want to jump on a low box you must do 8-10 reps then. M= 135/165/185#. F = 95/115/125#. 

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold – 5 Sets
b) Tricep Pushdown (cable pulley) – 4×10 (heavy)

11/1/2021 – WOD

By WOD

Strength
a) Split Jerk – 6×2 @ 80%+ (heavier than last wk)
b) Barbell Bicep Curls – 4×10 (slow eccentric)
—Superset a/b every 2:30

Conditioning
3 RFT w/ Partner
8 (5 Hang Power Clean + 5 Jerks) 165/105# (60%)|
40 T2B (RX+ = 50)
200m Sled Drag 135/100#

WOD Notes: Goal is sub 23 min. BB weight should feel moderately heavy to where you can keep moving as soon as partner drops barbell. Try to avg 7 min rds. You should be able to run with the sled slowly each rd or try to walk fast!!

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm DB Shoulder Presses – 3×10 (each arm)