Monthly Archives: August 2023

8/3/2023 – WOD

By WOD

Strength
a) Hip Thrusts – 5×10 (heavy – pause/squeeze glutes at the top of each rep)
b) Dips (bar/rings) – 5×8 (advanced: use weight or use band for assistance)
—Superset a/b every 3:30

Conditioning
20 Min AMRAP w/ Partner
30/24 Cal Ski
100 Double Unders
12 Hang Squat Cleans (increasing)

WOD Notes: Goal is 5-6 rds. DU you will work at the same time & split up work as needed. HSC: (M) = 135/155/175/195/215/235#, (F) = 95/110/125/140/155/170#. Start at 45% of your hang sq clean & increase from there. Goal is to do 6 in a row the first 3 rds, then do sets of (3) from the 4th round on. 

Assistance
a) L-Sit/Tuck – 10 Sec on / 10 Sec off x 15 Sets
b) DB Bent-over Rows – 4×12 (each arm – heavy)

8/2/2023 – WOD

By WOD

Strength
a) Deadlift (no touch n go) – 5×5 + 10 Shrugs after 5th rep each set @ 70-80%
b) DB Lateral Raises – 5×10 (slow eccentric)
—Superset a/b every 3:30. You may dip/drive with legs for the shrugs if you want. 

Conditioning
10 Min AMRAP Ladder
4/4 Cal Assault Bike
2 (DB Snatch + Hang DB Snatch) 60/40#  (RX+ = 70/50#)
8/7 Cal Assault Bike
4 (DB Snatch + Hang DB Snatch) 60/40#
12/10 Cal Assault Bike
6 (DB Snatch + Hang DB Snatch) 60/40#
***Continue Pattern for 10 Minutes. Score = total reps, count each DB complex as 1 rep.

WOD Notes: Goal is to get to the round of (24/19 cals) / 12 DB snatches. Reset your bike monitors each rd. Try to get in some of the assistance work with the left over time at the end of class.

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×12 —Work w/ partner (1:1 – work/rest)