Strength
a) Back Squat – 5×4 (2 Pause + 2 Tempo) @ 75%+
b) DB Pull-Over (2 DB) – 5×10
—Superset a/b every 3:30. Build to a heavy set of 4
Conditioning
4 RFT
12 Devil Press 45/30# DB’s
2 Rope Climbs 18ft
75 Double Unders
WOD Notes: Goal is 13-17 minutes. RC sub = climb 12-15ft, 4 up/downs, or 15 RR. DU sub = 35-40 DU, 120 singles, or 150ft versa.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (incline bench) – 4×15
Conditioning
3 RFT w/ Partner
600m Run
60 Wall Balls 30/20# to 10/9.5ft
40 C2B Pull-ups (RX+ = 20 Bar MU)
20 Dball Over Shoulder 150/115#
WOD Notes: Goal is sub 35 minutes. You may split up the work as needed, but try to do an even amount if possible. The run will be together at the same time, but the person who is starting the WB first can run ahead towards the end of the 600m each round.
Strength
a) Front Rack Lunges (3″ Deficit) – 5×8 (build to a heavy set)
b) DB Bent-over Rows – 5×8 each arm (pause) – Heavy!
—Superset a/b every 3:30. Do all 4 reps first on one leg before you switch. Stand on a 55# comp plate or 3 mats & step back.
Conditioning
For Time
8 Wall Walks (RX+ = 10 for all 3 rounds)
50/40 Cal Row
150 Yard Sandbag Carry 125/90#
8 Wall Walks
150 Yard Sandbag Carry 125/90#
50/40 Cal Row
8 Wall Walks
WOD Notes: Goal is 16-20 minutes. WW sub = 5-6 WW, 80 Shoulder taps, or 20 Burpees. The carry is to the “Evoqua” sign and back. You will bear hug carry it out & shoulder carry it back in.
Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) One Arm High Pulls – 4×10 (each arm)
Strength
a) Deadlift (normal grip) – Find a heavy single (90%+) or 4×8 @ 65-70% (no touch n go)
b) Dips (bar/ring) – 5×8 (advanced = weighted or use a band for novice)
—Superset a/b every 3 minutes. Partner up to save time on clean-up & transition to the WOD quickly.
Conditioning
10 RFT
10/8 Cal Bike
8 T2B
4 Power Cleans 205/135# (75%)
WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors on the bike & the 5:30 am class can have 2 people do 100ft on the versa climber (each rd) if there’s more than 15 people. PC should be fairly quick singles, since it’s only 4 reps but feel moderately heavy (take about 15-20 Sec).
Assistance
a) GHD Sit-ups – 10×12 (rest 30 Sec between)
b) DB Lateral Raises – 4×10 (pause each rep)
c) GHR – 5×8 (advanced = weighted)
Strength
a) Push Press – 5×8 @ 70-75% (similar weight as last wk if possible)
b) GHD Hip Extensions – 4×10 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b). You don’t need a rack for part (a), but you can still use one if necessary. 5:30am class can have some people do BB Good Mornings (4×10) instead of GHD because of the large class.
Conditioning “18 Min Total + 400m Run”
1:30 AMRAP x 6 w/ Partner (interval style at the same time)
45 Sec of Max Cals on Ski Erg
45 Sec of Max Burpee Box Jump Overs 24/20″
***After Round 6 (18 Min Mark), 400m Run (no bike sub for this, sorry!)
—Score = total cals + total BBJO. Write down run time as well.
WOD Notes: You will both work at the same time for 1:30 total & then rest together for 1:30 (Do that for 6 rounds total). One person starts on the ski & the other starts on the BBJO. At the 45 Sec mark, you will quickly transition to the other movement! You can do lateral BBJO as well. Try to sprint each round, since you have 1:30 of rest. Shoot for 30/20 Reps each round per person. If you have to step up & over box that’s fine.
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Lateral Raises + DB Front Raises – 4×10 (each)
Strength
a) Back Squat – 5×8 (2 Pause + 2 Tempo + 4 Normal) @ 65-70%
b) DB Pull-Over (1 DB) – 5×12
—Superset a/b every 3:30. Build to a heavy set of 8.
Conditioning
3 RFT
250m Sled Drag 100/70#
25 Weighted Sit-ups (25/15# DB behind head)
10 (DB Hang Clean n Jerk + DB Hang Snatch) 50/35# DB’s
WOD Notes: Goal is 15-19 minutes. You should able to run majority of the sled drag or at least alternate between run/walk. Use an abmat & anchor your feet for the sit-ups. DB should be heavy to where you have to break up the 10 complexes once, but if you do go unbroken It should feel like a max effort. The 25 sit-ups should be unbroken too, but feel really difficult so use a weight that’s challenging.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (incline bench) – 4×15
Conditioning
4 RFT w/ Partner
80/60 Cal Row
40 Double Dutch Burpees
20 Power Snatches (increase each rd)
WOD Notes: Goal is sub 35 minutes. PS = M: 135/145/155/165#, F: 95/100/105/110#. You may break up the row as needed. Burpees will be done at the same time. Power Snatches should be quick singles for the first 2-3 rounds.
Strength
a) Front Rack Lunges (3″ Deficit) – 5×10 (build to a heavy set)
b) DB Bent-over Rows – 5×10 each arm
—Superset a/b every 3:30. Do all 5 reps first on one leg before you switch. Stand on a 55# comp plate or 3 mats & step back.
Conditioning
3 RFT
400m Run
25 T2B
10 Clean n Jerk (increase by rd)
WOD Notes: Goal is 13-17 minutes. T2B sub = T2R, hanging leg raises, or v-ups. CnJ = M: 135/185/215#. F: 95/125/135#.
Assistance
a) L-SIt/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) One Arm High Pulls – 4×12 (each arm)
Strength
a) Deadlift (mid grip) – 5×2 @ 75%+ (no touch n go), 1XME @ 70% (8+ reps)
b) Dips (bar/ring) – 5×10 (advanced = weighted or use a band for novice)
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. Try to go heavier than last Wk & use straps. Partner up to save time on clean-up & transition to the WOD quickly.
Conditioning “18 Min Clock”
1:30 Rounds x 12 w/ Partner (interval)
12 Unbroken Wall Balls 30/20# to 10/9ft
10 DB Bicep Curls (heavy)
Max Cal Ski
WOD Notes: Score = total cals. WB should be heavier than normal, since it’s only 12. Take your time on the bicep curls (no need to go through them fast). You will use 2 DB’s for them. SPRINT the ski!!! You should have at least 30 Sec to sprint the ski each round! You will each do 6 rounds of 1:30 on / 1:30 off.
Assistance
a) GHD Sit-ups – 12×10 (rest 20 Sec between)
b) DB Lateral Raises – 4×10 (pause each rep)
c) GHR – 5×10 (advanced = weighted)
Strength
a) Push Press – 5×6 @ 75-80%
b) GHD Hip Extensions – 4×12 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b).
Conditioning
4 RFT
6 Wall Walks (RX+ = 8)
8 DBall/Bag over Shoulder 150/115#
80 Double Unders
WOD Notes: Goal is 11-15 minutes. WW sub = 60 Shoulder taps or 20 burpees. Try to go heavy on the DBall/bag if possible (should feel like you have to lap for a sec then pop your hips).
Assistance
a) Hollow Rocks – Tabata 10 Rounds
b) DB Lateral Raises + DB Front Raises – 4×10 (each)
