Strength
Back Squat – 8×3 @ 90% (24 reps)
—Do 1 set every 1:15 min. Make a small jump compared to Monday
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)
b) Banded Sandbag Bear Hug Walk– 4×60 sec
—Stand on a band and loop it around shoulders
Strength
Snatch (full) – 1 rep every 1:00 for 12 sets @ 90% (12 reps)
Conditioning
3 Rounds For Time With a Partner
250m Partner Sled Drag 120/80#
40 Bench Press @ 70%
100/80 Cal AD Bike (60/40 Assault)
WOD Notes: TD = 20-28 min. The sled drag should be a slow jog the entire time & you shouldn’t have to walk much of it. Put less weight on the sled if you can’t run each round. You should switch every 5 reps on the bench press (4×5 each/rd). For the bike, you can switch every 25/20 cals & these should be treated as sprints. Benches should be set-up during the “strength” to minimize transition time.
Assistance
a) DB/plate Lateral/Side/Rear Delt Raises – 3×12 (do all 3 exercises as superset)
—Lower weights down slow.
b) One Arm Farmers Carry – 3x100m (50m each arm – use 35-40% of DL)
—Use straps if you have them.
Strength
Clean n Jerk (full) – 1 rep every 1:00 for 12 sets @ 90% (12 reps)
Conditioning
9-15-21-27 Reps of:
Overhead Squat 125/85#
T2B
Row (cals)
WOD Notes: TD = 10-16 min. OH squats should be unbroken every round and be challenging for the rd of 27. Do front squats if OH mobility is limited. T2b scale = 5/10/15/20 by rd if you have trouble linking or knee above hips (same rep scheme).
Assistance
a) Bulgarian Split Squats (front rack) – 4×6 each leg (60% of FS)
—rest 60 sec between legs
b) DB Bent-over Rows – 4×10 (each arm – pause at top)
c) GHD Sit-up Hold – 3×60 sec (advanced hold weight on chest)
Strength
Push Press – 8×3 @ 90%
—Do 1 set every 1:15
Conditioning
10 Min AMRAP
5 Ring Muscle-ups (RX+ = 7) OR 7 GI Janes
10 Deadlifts 245/165# (50%)
50 Double Unders
—Rest 1 minute then immediately into…
Ski Erg: 6 Min AMRAP For Total Cals (Teams of 2 or 3)
—Switch every 30 seconds. These should be sprints!
WOD Notes: TD = 4-6 rd / 70-140 cals. DU scale = 75 singles or 25 DU. You may scale # of MU to 2-4 if you can’t link them yet.
Assistance
a) RDL (clean grip) – 6×4 @ 75-77% of DL
b) One Arm High Pulls – 5×10 (same weight as last wk)
c) Hollow Hold (Flutter Kicks + over/under) – 5×1 min
—rest 60 sec between sets
Strength
Back Squat – 8×3 @ 88% (24 reps)
—Do 1 set every 1:15 min. Make a small jump compared to last wk.
Conditioning
4 Rounds For Time
10 DB Burpee Ground to OH 45/30#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
400m Run
WOD Notes: TD = 14-20 min. RC scale = climb with legs both reps to 15/12ft or 6 up/downs each round (stay in a strict plank position & use arms only).
Assistance
a) Strict C2B Pull-ups – Accumulate 80 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×20 sec (heavier than last wk)
—Rest 40 sec between sets
Open Gym: 11-1pm
Conditioning
For Time
30/20 Cal Ski
100 Double Unders
40 DB Snatches 50/35#
30 Pull-ups
400m Sled Drag 70/35#
30 Pull-ups
40 DB Snatches 50/35#
100 Double Unders
30/20 Cal Ski
WOD Notes: TD = 14-20 min. Classes will run heats every 2:30 min with the advanced athletes going first to avoid any backing up on the last ski erg. DU scale = 150 singles or 50 DU. The DB Snatches should feel really light to where you can touch n go most of the reps. PU scale = 15-20 reps or you can do ring rows. You may kip them.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×12 (weighted)
b) One Arm Shoulder Press – 4×12 (each arm – heavy)
Strength
Back Squat – 7×4 @ 87% (28 reps)
—Do 1 set every 1:30 min. Use a belt if necessary now.
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – 9×20 sec (rest 60 sec between)
b) Sandbag Bear Hug Walk – 4×90 sec
Strength
Snatch (full) – 8×2 every 60 sec @ 87% (16 reps)
Conditioning
20 Rounds For Time (Relay Style – with a partner)
4 Dball Over Shoulder 150/100#
20/15 Cal AD Bike (Assault 12/8)
WOD Notes: TD = :45-1:10/round. Each athlete does 10 rounds. Athlete B goes when Athlete A finishes bike. Each round is designed to be a sprint so DO NOT hold back on the bike! Reset monitors each round & make sure Dball/bike are close to each other!
Assistance
a) Bench Press (close-grip) – 4×12 (same as last wk)
b) DB/plate Rear Delt Raises – 4×12 (same last wk)
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 1x400m (200m each arm – use 25% of DL)
—Use straps if you have them.
Strength
Clean n Jerk – 2 reps every 1:15 for 8 sets @ 85% (16 reps)
—You must squat both reps
Conditioning
5 Rounds For Time
5 Squat Cleans 205/135# (65%)
10 Strict HSPU (2″ deficit)
20/17 Cal Row
WOD Notes: TD = 12-18 min. HSPU scale = less reps strict with no deficit, 10 kipping, 2-3 wall climbs/round, or 10 DB strict presses.
Assistance
a) Bulgarian Split Squats (front rack) – 3×10 each leg (50% of FS)
—rest 60 sec between legs
b) BB Bent-over Rows (supinated grip) – 4×12 (heavy)
c) GHD Sit-ups – 4×15 (tempo 5 sec count down)
