Monthly Archives: January 2024

1/3/2024 – WOD

By WOD

Strength
a) Power Clean – 2×3 @ 75%, 2×2 @ 80%, 4×1 @ 85%+
b) DB Bench Press – 4×10 (heavy)
—Superset a/a/b every 1:15. (CL/CL/BP x 4 Sets). Work up to a heavy single by the end.

Conditioning
10 RFT
5 Power Clean 165/110#  
8 Burpees (no jump)
35 Double Unders

WOD Notes: Goal is 13-17 minutes. PC = 60% (quick singles). DU sub = 20-25 DU or 50 singles. You should be able to transition fast between movements. Make sure to have feet underneath you when you stand up from each burpee.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds
b) DB Pull-over – 4×12 (heavy)

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!

1/2/2024 – WOD

By WOD

Strength
a) Back Squat – 5×8 @ 65-70%
b) Strict Pull-ups – 5×8
––superset a/b every 3:30

Conditioning
5 RFT
4 Wall Walks  (RX+ = 5)
16 DB Hang Snatches 60/40# 
20/16 Cal Assault Bike

WOD Notes: Goal is 12-15 minutes. WW sub = 8-10 shoulder taps/ww. You don’t have to alternate every rep on the DB Hang snatches (just do the same amount on each side). 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Reverse Flies (incline bench) – 4×15

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!