Strength
a) Front Rack Lunges (3″ deficit) – 5×6 (heavier than last wk – stand on plate)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes
Conditioning
3 RFT
100 Double Unders
100 Yard Bear Hug Dball/Bag Carry 125/80#
30/25 Cal Row
WOD Notes: Goal is 14-18 min. DU sub = 150 singles or 1/2 Dubs. You will carry bag/ball to the opposite side of street curb & back.
Assistance
a) Hip Adduction (use rower seat) – 3×12 (each leg)
b) Barbell Bicep Curls – 4×12
Strength
a) Power Clean + Hang Power Clean – 5 Sets @ 80%+
b) DB Bench Press – 5×10
—Superset a/b every 3 min
Conditioning
For Time
40/32 Cal Ski
30 T2B
30 Power Clean 185/125#
30 T2B
40/32 Cal Ski
WOD Notes: Goal is 12-16 min. T2B sub = T2R, Knee Raises, or Sit-ups. Ski/T2B should take no more than 2-2:30 each rd. Cleans should take around 3-5 minutes.
Assistance
a) GHD Sit-ups – 5×20 (rest 45 sec between)
b) Banded Tricep Extensions – 4×20-25 Reps
Strength
a) Push Press – 6×2 @ 85%+ (heavier than last wk)
b) One Arm Farmers Carry – 4x30m (each arm – heavier than last wk)
—You will do your FC after set 1,2,3,5 of PP.
Conditioning
5 Rounds (interval style)
3-5 Wall Climbs or 10-15 Strict HSPU or 50ft HS Walk
16 One Arm DB Hang Snatch (8R+8L) 50/35# (RX+ = 70/50#)
150m Sled Drag 90/60#
—Rest 1 min between rounds
WOD Notes: Try to run with the sled each round, since you have built in rest. Goal is to avg less than 3 min/round. Do not spend more than 45 sec on the first movement.
Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet. Control weight on the way down
b) Lateral/Front/Rear DB Raises – 3×12 each
Strength
a) Back Squat – 6×2 @ 85+ (heavier than last wk’s 4 rep)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Work up to a heavy double.
Conditioning
4 RFT
21/16 Cal Assault Bike
15 Front Squats 135/95# (RX+ = 165/105#)
9 GI Janes (RX+ = 10 MU)
WOD Notes: Goal is 13-17 min. FS = 50-55%. PU bar should be above your reach if you can do a strict pu. FS should be done in 1-2 sets each round. If you go unbroken, if should feel really challenging.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5×8-10 Reps (advanced – use weight, or do 4-5 neg)
Conditioning
30 Min Running Clock – For Time w/ Partner
20/16 Cal Row
20 Hang DB Curls 50/35#
20 T2B
10 Clusters 135/95#
40/32 Cal Row
40 Hang DB Curls 50/35#
40 T2B
20 Clusters 135/95#
60/50 Cal Row
60 Hang DB Curls 50/35#
60 T2B
30 Clusters 135/95#
***Keep climbing ladder until 30 Min is up***
WOD Notes: Goal is to get to the round of 100. Keep the weight relatively light (45% of cnj) & try to move consistently!! The Row should be 90%+ effort so pull hard! You may break-up the work as needed, but the entire WOD is “you go, I go”.
Strength
a) Front Rack Lunges (3″ deficit) – 5×8 (heavier than last wk – stand on plate)
b) Dips (Ring, Bar, Bench) – 5×8
—Superset a/b every 3 minutes
Conditioning
6 Rounds (interval style)
6 Deadlift (increase after 3rd rd)
1 Rope Climb 20ft
12/9 Cal Assault Bike
—Rest 90 Sec Between Rounds
WOD Notes: DL weight = 70/75%. RC sub = climb 12-15ft, 2 up/downs, or 3 heavy pulleys. Each rd should take less than 90 secs. Sprint the bike!!
Assistance
a) Hip Adduction (use rower seat) – 4×8 (each leg)
b) DB Skull Crushers – 4×12 (heavy)
Strength
Snatch – 2 EMOM x 5 Sets @ 75% , then 1 EMOM x 5 Sets @ 80%+
—If you feel good, work up to a heavy single
Conditioning
“Pregnant Amanda” – For Time
9-7-5-7-9 Reps of:
Muscle-ups or Strict C2B Pull-ups
Squat Snatches 135/95# or DB Snatches 70/50# (2x reps)
*Run 400, 250, 200, 250, 400m by round
WOD Notes: Goal is 15-19 min. You may power snatch if OH mobility is limited. C2B sub = chin over bar or ring rows. If you want to kip the pull-ups its 11-9-7-9-11 by round.
Assistance
a) DB Bicep Curls – 5×10 (heavy)
b) GHD Sit-ups – 6×15 (rest 45 sec between)
Strength
a) Push Press – 5×4 @ 80+ (heavier than last wk)
b) One Arm Farmers Carry – 4x40m (each arm – heavier than last wk)
—You will do your FC after set 1,2,3,5 of PP.
Conditioning
5 RFT
3 Strict Press + 4 Push Press + 5 Push Jerk 135/95# (RX+ = 155/105#)
15 Russian KB Swings 88/70#
18/15 Cal Ski
WOD Notes: Goal is 10-14 min. Pick a BB weight to where 3 strict is challenging when you’re fatigued during the later rounds. You should be able to do around 8 reps unbroken if you were fresh. Russian swings should feel heavy for 15.
Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet
b) Lateral/Front/Rear DB Raises – 3×12 each
Strength
a) Back Squat – 6×4 @ 80+ (heavier than last wk’s 6 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.
Conditioning
10 RFT
4 Devil Press 50/35# (RX+ = 60/40#)
8 Box Step-ups 50/35# to 20″ Box (RX+ = 60/40#)
40 Double Unders
WOD Notes: Goal is sub 20. DP should be at least 5# heavier/DB than you normally use. Try to use the same DB’s for the step-ups. DU sub = 60 Singles or 20 lateral bench hop overs.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Strict Pull-ups – 5×8-10 (sub: 4-5 negatives)
Conditioning
10 Min AMRAP x 3
80/60 Cal Assault Bike
60 Wall Balls 30/20# to 10/9.5ft
40 Double Dutch Burpees
Rd 1: Max Power Snatches 175/115# (75%)
Rd 2: Max Power Cleans 225/155# (75%)
Rd 3: Max Jerks 225/155# (75%)
—Rest 1 min between rounds to switch weights.
WOD Notes: Goal is to have around 3 minutes each round to accumulate as many barbell reps. Adjust weights accordingly by round. WB should feel heavy! The WOD is “you go, I go”.
