Strength – Week 1
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 75%
b) Strict Pull-ups (wide-grip) – 5×8 (Pause above bar each rep)
—Superset a/b every 3:30
Conditioning
4 RFT
15 (Burpee + T2B)
25/20 Assault Bike
WOD Notes: Goal is 12-16 minutes. If you can’t do a T2B, you will pull knees up to chest as high as you can each rep.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Spider Curls (incline bench) – 4×12
Conditioning “40 min cap”
5 Rounds w/ Partner
50/40 Cal Ski
24 Box Step-ups 135/95# (20″ Box)
—Rest 2 minutes
5 Rounds w/ Partner
20 Push Jerks 165/110#
4 Rope Climbs 15ft (RX+ = 20ft)
WOD Notes: Goal is sub 40 minutes. Box step-ups are front rack. You may use a lower box if necessary. PJ = 55% (should be unbroken each round but difficult). RC sub = climb 10-12ft, 5 strict pu/RC, 8 RR/RC, or 3 heavy pulley/RC.
Strength
Hang Power Snatch + Full Snatch – 1 Every 1:15 x 10 Sets
—Stay between 70-80%. Work up to a heavy complex if you feel good. If you don’t have OH mobility power both.
Conditioning
5 RFT
4 Wall Walks
16 DB Snatches 60/40# (RX+ = 70/50)
20/16 Cal Row
WOD Notes: Goal is 11-15 minutes. You should be able to maintain a similar pace each rd, since your shoulders should be fresh going into the WW. DB snatches should be unbroken as well (you may switch as needed but do equal reps both arms). Use the row to recover & focus on low stroke rate (22-28 strokes/min). WW sub = 40 shoulder taps.
Assistance
a) Trunk Rotations (pulley) – 3×12 each side (heavier than last wk)
b) DB Seated Press – 4×10
Strength
a) Hex Bar Deadlift – 5×6 @ 70-80% (build to a heavy set of 6)
b) DB Lateral Raises – 4×12 (pause + control eccentric)
—Superset a/b every 3:30
Conditioning
5 RFT
12 DB Thrusters 50/35#
12 T2B
10 Shuttle Runs
WOD Notes: Goal is 14-18 minutes. Thrusters should be unbroken, so pick DB’s that allow that to happen even when fatigued. T2B sub = T2R, GHD SU, Weighted SU, or hanging leg raises. Shuttle Runs: 1 Rep = 30ft out + 30ft back (30ft = 5 mats).
Assistance
a) GHD Sit-ups – 8×15 (rest while partner works)
b) Face Pulls (pulley) – 4×10 (pause for 1-2 sec each rep as you squeeze shoulder blades together)
