Monthly Archives: January 2022

1/5/2022 – WOD

By WOD

Strength
a) Back Squat (2 sec pause) – 5×4 @ 75%
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes

Conditioning
1 Min AMRAP x 6 Rounds
10 T2B  (RX+ = 15 T2B)
Max Cal Assault Bike
—Rest 2 minutes

WOD Notes: This doesn’t look like it will be hard, but it’s supposed to be almost 100% effort on the bike each round. You should be hitting RPM’s that you never hit before because we rarely do all out sprints on the bike. You should NEED the 2 minutes of rest, so sprint!! Score = sum of cals for all 6 rounds. Make sure bike is next to where you’re doing T2B for quick transitions. T2B should take 25-30 sec max.

Assistance
a) One Arm High Pulls – 5×8 (each arm)
b) Hip Abduction (monkey feet) – 3×10 (each leg)

1/4/2022 – WOD

By WOD

Strength
a) Seated BB Shoulder Press – 5×8 (heavy)
b) Back Extensions – 4×10 (DB behind head – slow tempo)
—Superset a/b every 3 minutes

Conditioning
150/110 Cal Ski For Time – 15 Min Clock
*Every 1:30, starting at 0:00 do:
ODD Rds = 50 Double Unders
EVEN Rds = 8 Hang Power Cleans 185/125#

WOD Notes: Goal is to try & finish the calories in under 15 minutes, which is going to be tough. You need to avg 15/11 cals every 1:30 in order to finish. DU sub = 25-30 DU or 75 singles. HPC = 65% (unbroken each rd but feel challenging). 

Assistance
a) Tabata Hollow Rocks – 10 Rounds
b) Tricep Push downs (rope pulley) – 4×10

1/3/2022 – WOD

By WOD

Strength
a) Back Rack Lunges (3″ Deficit) – 4×10
b) Strict Pull-ups (close-grip) – 4×10
c) V-ups or Tuck-ups – 4×30-45 Sec
—Superset a/b/c every 4 minutes. Build to heavy set of 10 on lunges (elevate front foot). 1st set can be a little lighter but try to make sets 2-4 challenging!

Conditioning
12 Min Clock
5 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
7 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
9 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
11 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
13 Power Snatch 155/105#
***Max Burpee Box Jump Overs 24/20″ in remaining time

WOD Notes: Goal is to have 2+ minutes at the end to get as many BBJO. Score = total reps. Snatch = 50/55/60% of PS. should be touch n go or quick singles on the light bar, then quick singles the rest of the way.

Assistance
a) Weighted Plank – 8 Sets: 30 sec on / 30 sec off
b) BB Bicep Curls – 4×10 (control tempo down)