Strength
Snatch (full) – 20 min to work up to a heavy single
Conditioning
3 Rounds For Time
20 DB Snatches (alternating) 70/45#
20 C2B
400m Run
WOD Notes: 9-15 min. You don’t have to switch the DB mid air, but it’s recommended. C2B scale = 12-15 reps or 20 V-ups.
Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
Strength
Clean (full) – 20 min to work up to a heavy single
Conditioning (17 min cap)
4 Rounds For Time
5 Ring Muscle-ups
10 Deadlifts 275/185# (55%)
5 Bar Muscle-ups
30 Wall Balls 20/14 to 10/9ft
WOD Notes: TD = 10-16 min. Ring MU scale = 7 burpees + 7 ring rows. Bar MU scale = 7 GI Janes. DL should done in 2-3 sets max where you touch n go or you can do 10 quick singles (not recommended). WB should feel light to where you can do them unbroken or in 3 sets max.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×12 (pause at the top)
c) GHD Sit-ups – 4×30 (rest 60 sec between sets)
Strength
Jerk (from rack) – 20 min to work up to a heavy single (your choice)
Conditioning
15 Min AMRAP
20 Push Jerks 165/105# (55% of PJ)
30 T2B
40/30 Cal Row
WOD Notes: TD = 2-3 rd. Version #2 of this WOD is: 10/15/20 or 15 cal. Choose this version if 30 T2b will take too long. Jerks should be done in 2-3 sets if you choose version #1, but should be unbroken in version #2.
Assistance
a) RDL (snatch grip) – 4×6 @ 120% of snatch
b) DB Floor Press – 4×10 (same as last wk)
c) Hollow Rocks – 10 rounds: 30 on / 30 off
Strength
Back Squat – 20 min to work up to a heavy single
Conditioning (20 min cap)
5 Rounds For Time
18 DB Walking Lunges 45/30# (open standard)
15 DB Facing Burpees
12/9 Cal Ski
WOD Notes: TD = 14-19 min. You may hold KB in front rack position if there isn’t a pair of DB available. For the DB facing burpees, line up the DB side by side so that you have a wider target to jump over.
Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×8 or accumulate 40 reps. Scale = 20 negatives
b) Weighted Plank: 10 sets: 30 sec on/ 30 sec off (heavier than last wk)
Open Gym: 12-2pm
Conditioning
5 Rounds For Time
10 Thrusters 115/75#
12 C2B Pull-ups (Rx+ = 15)
8 Power Snatches 115/75#
15 T2B
WOD Notes: TD = 11-17 min. 20 min cap! Thrusters/snatches should be the same weight and should feel light to where you can do all thrusters unbroken. Snatches can be quick singles. C2B/T2B scale = less reps, chin over bar/banded pu, or V-ups.
Strength
a) Back Squat – 10(77%), 8(80%), 6(87%), 4(90%), 2(92%)
—Pause on the last rep of each set. Set of 10/8 is same weight as last wk.
b) One Arm High Pulls – 4×12
Conditioning
Make-up/Skill Day!
Assistance
a) Bicep Curls + Gun Walk – 4×8 reps (heavier than normal)
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements
Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 80%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 90%
Conditioning
18 Min AMRAP (with a partner)
1 Rope Climb 20ft
5 Dball Over Shoulder 150/100#
15/10 Cal Ski
WOD Notes: TD = 10-12 rounds. RC scale = climb to 15ft or 3 up/downs. Each round should take between 1:15-1:45. Partner B will go when partner A gets to 13/8 cals. You should be skiing at 95%+ effort!
Assistance
a) One Arm Shoulder Press – 4×8 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 77%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 90%
Conditioning (18 min cap)
3 Rounds For Time
20 HSPU (Rx+ = strict)
30 KB Swings 70/53#
40/30 Cal Bike
WOD Notes: TD = 12-17 min. HSPU scale = 5 Wall Climbs or 20 DB Push Presses. You may kip the HSPU or do them strict which is Rx+. The smallest deficit you may do is just one abmat with your hands on the ground. DO NOT stack abmats to shorten ROM. Swings should be done in 2 sets or less.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×10 (pause at the top)
c) GHD Sit-ups – 4×25 (rest 60 sec between sets)
Strength
Push Jerk + Split Jerk (use rack) – 6×2
—Start @ 80% & work up to a heavy set
Conditioning
13 Min AMRAP
10 Power Clean 135/95#
20 Wall Balls 20/14# to 10/9ft
50 Double Unders
WOD Notes: 4-6 rd. PC = 50% of 1RM. WB should be done in 1-2 sets each round, so choose a light ball! DU scale = 20-25 DU or 75 singles. Cleans should be done in quick singles or small sets of touch n go.
Assistance
a) RDL (snatch grip) – 4×9 @ 115% of snatch (same weight as last wk)
b) DB Floor Press – 4×10 (same as last wk)
c) Hollow Rocks – Death by Tabata (go as long as possible)
