Strength
Back Squat – 5×5 @ 80%
—Controlled tempo down + 2 sec pause in the bottom
Conditioning
Make-up/Skill Day!
Assistance
a) 5 sets: 30 sec L-Sit/tuck (Pegboard) + 30 sec Russian Twists (weighted)
b) Banded Sandbag March – 4×60 sec.
—use a thicker band than last time
Strength
3 Position Snatch (full) – 5 sets @ 77-87%
–above the knee, below the knee, floor
Conditioning
Buy In: 50/40 Cal Row
10-1 reps of:
Strict HSPU
DB Snatches (alternating) 80/50#
Buy Out: 50/40 Cal Row
WOD Notes: TD = 12-18 min. The WOD starts and finishes with the row. Each rd will decrease 1 rep, as you go down from 10 to 1. HSPU scale = banded strict, kipping, 1 wall climb each rd, or HR Push-ups.
Assistance
a) One Arm Farmers Carry (march in place) – 4×60 sec (use 30% of DL)
–Use straps if you have them.
b) Lat Pulldown (use band) – 4×20 (keep arms straight)
c) #abseveryday – 6 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
—Rest 2 minutes between sets.
Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-87% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk
Conditioning
20 Min AMRAP
10 Laps Dball Carry (on shoulder) 150/100#
15 GI Janes
20 Power Clean 165/105#
WOD Notes: TD = 3-4 rd. Record score as total reps. 1 rd = 45 reps. (7 mats = 1 lap) for the dball carry. You must switch shoulders after you run/walk 5 laps. Dballs should be lined up on opposite end from the Rig. Athletes who can do an unassisted strict or kipping PU should choose a bar that’s above their reach for the GI Janes. PC = 57-60% of 1RM PC.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×8
b) DB Bent-over Rows (1 arm) – 4×15 (pause at top of each rep)
c) GHD Sit-ups – 4×25 (rest 90 sec between sets)
Strength
a) Bench Press – 5×5 @ 85%
b) Hollow Rocks – 5×40-70 sec (rock longer than last wk)
–Super set part a/b
Conditioning
For Time
30/20 Cal Ski
15 Thrusters 115/75#
3 Rope Climbs 20ft
18 Thrusters 115/75#
2 Rope Climbs 20ft
21 Thrusters 115/75#
1 Rope Climb 20ft
40/30 Cal Ski
WOD Notes: TD = 10-15 min. The first ski should take between 1:20-1:45. The 2nd ski should take 2-2:30. Scale cals accordingly, if you can’t even come close to those times. Thruster weight should feel light to where you can do the 15 & 18 unbroken for sure, but may have to break up 21 once. RC scale = climb to 15ft or do 2 down/ups per RC. Large classes will have to stagger heats every 2 minutes with faster athletes going first.
Assistance
a) RDL – 4×7 @ 67%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 48% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×12 (same wt as last wk)
Conditioning
Complete 10 Rounds For Time (with a partner)
50 Double Unders
30/25 Cal Bike (15/12 assault)
WOD Notes: TD = 1:15-1:45/round. There is a 20 min cap on this WOD. You should not be over 2 min/round. DU scale = 25 DU or 80 singles (spend no more than 45 sec, no matter what!). You should be able to go ALL OUT on the Bike! Partner B starts when partner A finishes the entire round. Scale Cals on bike if you can’t finish them in under 1 min!
Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 70 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)
Conditioning
10 Min AMRAP
8 Burpee Box Jump Overs 24/20″
12 T2B
—Rest 3 minutes
10 Min AMRAP
10 Push Jerk 135/95#
20/17 Cal Row
WOD Notes: TD = 5-8 rd / 4-6 rd. Scale T2B to 6-10 reps if you have trouble linking or do 12 knee raises if you can’t do any t2b. PJ should feel light every round to where you can still row fast!
Assistance
a) Floor Press – 5×5 @ 80%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.
***If you plan on following Bench Press cycle, it’s recommended that you do the floor presses.
Strength
Back Squat – 5×5 @ 77%
—slow tempo down + 2 sec pause in the bottom
Conditioning
Make-up/Skill Day!
Assistance
a) 30 sec L-Sit/tuck (Pegboard) + 25-50 Bicycle Crunches – 6 sets
b) Banded Sandbag March – 4×90 sec.
—use a thicker band than last time
Strength
3 Position Snatch (full) – 5 sets @ 75-85%
–above the knee, below the knee, floor
Conditioning
20 Min AMRAP – Complete With A Partner
30 Power Snatches 165/105#
8 Rope Climbs 20ft or 6 Pegboard Ascents
100/80 Cal AD Bike (60/40 assault)
WOD Notes: TD = 2-3 rd. PS = 75% of Power snatch. You should alternate singles back & forth for snatches. RC scale = climb to 12-15ft, which you may climb at the same time. You must alternate every 25/20 cals on the bike, which these should be sprints!
Assistance
a) DB Shoulder Press (2 arms) – 5×10 (heavy)
b) One Arm Farmers Carry – 4×50 (50m each arm – use 42% of DL)
–Use straps if you have them. Walk across the street to the curb, then switch arms.
c) #abseveryday – 6 Sets: 45-60 sec side plank each side + 20-30 V-ups
—Rest 2 minutes between sets. Use weight for plank.
Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-85% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk
Conditioning
18 Min AMRAP
60 Double Unders
3 Clean n Jerk @ 75%
30 Wall Balls 20/14# to 10ft
3 Clean n Jerk @ 75%
15 C2B Pull-ups
WOD Notes: TD = 3-4 rd. DU scale = 100 singles or 30 DU (if you have trouble linking). CnJ should feel heavy to where you have to focus each lift & should take 30-45 sec for the 3 reps. You don’t have to squat them. Wall Balls should feel light to where you can do at least 15 in a row each rd. C2B scale = chin over bar or banded PU.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×8
b) DB Bent-over Rows (1 arm) – 4×10 (pause at top of each rep)
c) GHD Sit-ups – 4 sets (20 GHD Sit-ups + 30 sec hold at parallel)
