Strength
Find 1rm clean and jerk
Conditioning
5 rounds (interval)
In 2 min
Row 250m
Max burpees with remaining time
Rest :90
Assistance:
3×10 kb high pull
WOD Notes: Row hard and hang on for the burpees. You should have 1 min or more to do burpees. If your rowing pace is above 2:10/500 then row 200m each round.
Strength
Find a 1rm bench press
*Skill – handstand push up
Conditioning
21-15-9
Slamball (50/35)
Box jump over
Assistance – 4x50m waiter walk (heavy)
Notes – your coach will work with you on handstand push up progressions. (Kicking into the wall, tripod position, negatives, kipping)
WOD is meant to be FAST! Do not pace. Go all out.
Strength
Back Squat – 20 Min to Work up to a new 1RM
Conditioning
4 Rounds For Time
10 Unbroken Thrusters 135/95#
10 C2B Pull-ups
400m Run
WOD Notes: TD = 11-16 min. 18 min cap.
Accessory Work
a) 50 Plank to Push-up
b) 3×8 bottoms up press
Burj Khalifa
Conditioning
Complete with a partner
100 Wall Balls 20/14#
100 Sit-ups
100 Push-ups
100 KB Swings 70/53#
100 DB Snatches 70/55#
400m run
WOD Notes: You must hold the ball at all times. Everytime you drop the ball there is a 10 burpee penalty for each person.
Strength
Front Squat – 7×3 @ 75-90%
Conditioning
Make-up/Skill Day!
Assistance Work (last day)
Back Rack Lunges – 3×10 @ 67-70% of back squat.
—go heavier than last week
Strength
Snatch – Work up to a heavy double in 15 minutes.
—7 sets @ 70-90% at the most. You should drop every rep & reset
Conditioning (Time cap 23 min)
27-21-15-9
Overhead Squats 115/75#
GI Janes
WOD Notes: TD = 15-21 min. OHS should be unbroken every round, so pick a weight to where you can do that. OHS scale = front squats. If you mobility is severely limited, I’d rather you put some weight on the bar and do fronts squats instead of doing an empty bar OHS. GI Janes should be above your reach.
Assistance Work (Day 31)
a) Strict C2B Pull-ups – Accumulate 30 reps in the least amount of sets/rest
b) Weighted Plank – 3 sets max effort with 90/45# plate
Strength
1 Clean + 2 Split Jerks – 7 sets @ 75-90%
Conditioning (20 min time cap)
3 Rounds For Time
7 Squat Clean n Jerk @ 65%
25 T2B
40/35 Cal Row
WOD Notes: TD = 12-18 min. Sq CnJ should be relatively quick singles & should feel moderately heavy. T2B scale = 15 reps or 25 knee above hips.
Assistance Work (Day 30)
Glute Ham Raises (GHD) – 4×8 (same weight as last week)
—Advanced = hold weight across chest. Novice = hip extensions with no weight
Strength
Bench Press – 7×3 @ 85-90%
Conditioning (17 min cap)
10 Rounds For Time
1 Legless RC 15ft (sub: climb with legs 15ft)
4 Dball Over the Shoulder 150/100#
30 Double Unders
WOD Notes: TD = 9-15 min. You may climb rope with legs. Scaling options = 2 up/downs or 7 ring rows. DU scale = 50 singles or 15 DU. Use same dball as last week (should be able to do 4 reps in under 25 sec).
Assistance Work (Day 29)
Romanian Deadlifts – 4×6 @ 67% + 1×5 @ 62% (pause at bottom for 2 sec for each rep)
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.
Strength
Back Squat – 7×3 @ 75-90%
—Start @ 75% & work up to 90% by the last set
Conditioning
5 Rounds For Time (18 min cap)
1 Round of “DT” 155/105#
20 Wall Balls 20/14# To 10ft
WOD Notes: TD = 10-16 min. DT = 12 DL + 9 HPC + 6 PJ. You should be able to move through 1 rd of DT in less than 2 min every round. DL will feel real light. HPC should be broken up once & jerks should be unbroken.
Assistance Work (Day 28)
a) Barbell Bent Over Rows – 3×12 (same weight as last wk)
b) Hollow Rocks – 10 sets: 30 on / 30 off
Open gym: 9am-12pm
Assistance Work (Day 27)
Barbell Glute Bridges – 4×12 @ 80%+ of back squat
—Heavier than last week
