Conditioning
40 Min AMRAP
100/80 Cal Ski
80 Wall Balls 30/20# to 10/9.5ft
60 Lateral Burpees over Bar
40 Hang Power Cleans (m: 185/205/225#) (f: 125/135/145#)
WOD Notes: Goal is to get 3 rounds. The WOD is “you go, I go” except for the burpees you’ll work at the same time. HPC = 65/70/75% by rd. I’d recommend switching every 10 reps on WB and 5 on the HPC.
Strength
a) Deadlift (reset after each one) – 5×8 @ 65-70%
b) DB Strict Press – 5×12 (heavy)
—Superset a/b every 3:30
Conditioning
15 Min AMRAP
250m Run
7 DBall Over Shoulder 125/80#
10-12 HSPU or 3-5 Wall Climbs (RX+ = 50ft HS Walk)
WOD Notes: Goal is 4+ rds. Run sub = 15-12 Cal Bike (only do that if you weren’t in Wednesday). Dball should feel pretty light to where you can do 7 reps in 30-40 secs.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) GHR – 4×12 or Practice lowering yourself from the top with a partner for 5-6 reps.
Strength
Halting Snatch + Slow Pull (2 Sec under knee) Snatch – 10 Sets @ 70-75%
—Goal is to stay light w/ no misses & work on positioning by keep upper back tight!
Conditioning
For Time
25 Overhead Squats 115/75#
3 Rope Climbs 20ft
30/25 Cal Assault Bike
20 Overhead Squats 135/95#
2 Rope Climbs 20ft
25/20 Cal Assault Bike
15 Overhead Squats 155/105#
1 Rope Climb 20ft
20/15 Cal Assault Bike
WOD Notes: Goal is to go unbroken or breakup once on the OHS. Use 45/50/55% of max by round. OHS sub = FS if mobility is limited or just go light to work on form. RC sub = 5/4/3 up downs, 7/5/3 heavy pulleys, or 20/15/10 ring rows. Goal is 11-15 min.
Assistance
a) Banded Abduction/Adduction – 3×15 (each leg – make sure there’s lots of resistance)
b) Weighted Sit-ups – 4×30 (weight behind head)
Strength
a) BB Good Mornings – 5×10 @ 47-50% of Back Squat
b) DB Bench Press – 2×15, 2×10, 2×5 (heavy for each set)
—Superset a/b every 3 minutes. Start with DB BP first since it’s 6 sets
Conditioning
3 Min AMRAP x 4 Rounds
12 Devil Presses 45/30# DB (RX+ = 50/35#)
15 T2B (RX+ = 20)
Max Double Unders in remaining time
—Rest 1 min between rounds
WOD Notes: You should have about 1 min each round to get as many DU as possible. T2B sub = T2R, v-ups, or sit-ups. DU sub = Singles or Max ft on versa climber. Score = Total DU, singles, or versa ft.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock: 5 sets
b) Barbell Skull Crushers: 4×15
Strength
a) Back Squat – 1×20 @ 60% (Wk 1 of 5)
b) Front Rack Lunges – 3×12 @ 45% of BS
c) Strict Pull-ups – 4×8-10 Reps (advanced use weight)
—You should be able to knock out the 1×20 BS quick, but make sure to do a few warm-up sets of 4-5 reps.
Conditioning (16 Min Cap)
125/100 Cal Row For Time
***Every 2 Min starting at 0:00, Do 5 Clean n Jerks 175/115# (RX+ = 205/135#)
WOD Notes: Goal is to finish under 12 min so that you’re not doing more than 40 CnJ. Use around 65% of your max CnJ. You should have around 75-90 Sec per round to get as many cals, so make your transitions as fast as possible!
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Bicep Curls – 4×8 + 30 Sec Gun Hold
Conditioning
45 Min Running Clock – Partner WOD
100/80 Cal Assault Bike
120 DB Snatches (alternating) 50/35#
—Max Snatch by the 15 Min Mark
100/80 Cal Assault Bike
100 DB Hang Cleans 50/35#
—Max Clean by the 30 Min Mark
100/80 Cal Assault Bike
80 DB Thrusters 50/35#
—Max Jerk by the 45 Min Mark
100/80 Cal Ski For Time at the 45:00 Min Mark
WOD Notes: Goal is to have 5+ min at the end to max out snatch/clean/jerk. You should be able to get in 3-4 attempts in that time. You may use a rack for the jerk. DB’s should feel light to where you can do 10 at a time before you switch.
Strength
Snatch – 5×5 (Start @ 70%. Do one set every 2:30)
—Work up to a heavy 5 rep. Set must be completed in under 1 minute to count. You can touch n go or do singles.
Conditioning
13 Min AMRAP
11 Burpees
9 Front Squat 135/95# (RX+ = 165/115#)
7 Deficit 3″ HSPU (RX+ = Strict Deficit)
WOD Notes: Goal is 6+ rounds. FS = 55% of 1RM. HSPU sub = 7 DB shoulder Presses. Burpees = leave the ground at the top with hands together.
Assistance
a) Weighted Sit-ups – 4×25
b) GHD Back Extensions – 4×15 (weighted)
Strength
Sumo Deadlift – 15 min to work up to a heavy single
Conditioning
4 RFT
10 Strict C2B PU or 15 Kip C2B or 8-10 Muscle-ups
20 Russian KB Swings 88/70#
25/20 Cal Row
WOD Notes: Goal is 13-17 min. This is all posterior chain work today. You can choose whatever PU version you want to work on. If you plan on doing the Open & want to practice kipping choose that option. If you want to work on strength, do strict Pu (either w/ or w/o a band). If you have muscle-ups and want to do them that’s fine as well. There’s only 2 88# KB, so you may have to share & stagger the start.
Assistance
a) DB Bicep Curls – 4×10 (focus on slow eccentric)
b) Side Plank – 6×30 Sec (each side – put DB on hip)
Strength
a) Bench Press – Work up to a heavy 1RM, 3RM, & 5RM (in that order) + 1 ME Set @ 70%
b) Hollow Rock – 4 Sets: 30-60 Sec (try to go to failure)
Conditioning
For Time
50/40 Cal Ski
15 (1 Pwr Clean + 2 Jerks) 155/105#
50 Box Jump Overs 30/24″
10 (1 Pwr Clean + 2 Jerks) 205/135#
50/40 Cal Ski
WOD Notes: Goal is 15-19 min. Ski should take 3:30 or less each time. Barbell weight = 55% & 65% of your CnJ. You don’t have to stand up on the box jump overs, so focus on staying low when you land.
Assistance
a) DB Skull Crushers – 4×10 (3 sec eccentric)
b) Glute Ham Raises: 4×12 or Lying Leg Curls: 4×20-25 (use rings – a few inches off floor).
