Strength
Snatch – 20 min to work up to a heavy single
Conditioning
12 Min AMRAP
15 Wall Balls 20/14#
12 T2B
9 KB Swings 88/70#
—Rest 1 minute then…
5 Min Max Cals on Air Dyne/Assault Bike With a Partner (use same bike)
WOD Notes: TD = 6-8 rounds. Use a heavier KB than normal and go in between Russian & American height if going OH is too difficult. Try to switch every 30-40 sec on the bike & go hard for those 30-40 sec!
Strength
a) Clean n Jerk – 15 Min To Work up to a heavy single.
b) Front Rack Box Step-up – 1 set: Max Reps on both legs (rest as needed between legs)
—Take 80% of DL & use 33% of that. Box height should be 1-3 in above knee.
Conditioning
20 Min AMRAP
50/40 Cal Row
80ft Handstand Walk OR 5 Wall Climbs
5 (4 Hng Pwr Clean + 4 FR Lunges + 4 Jerks) 155/105#
WOD Notes: TD = 3-4 Rds. Each rep of the BB complex must be unbroken. Use about 50-55% of CnJ max. The 5 sets should take about 2-3 min.
Assistance
One Arm Farmers Carry – 4 x 1 laps of the parking lot (heavy as possible – use straps).
—Rest as much needed between sets
Strength
a) Deadlift – Work up to a heavy single (90%+), then 1×20 @ 50%
—No touch n go DL. Lower to the floor under control & pull from a dead stop. Pass = complete 20 reps in under 90 sec & take less than 5 breaths in 20 sec when finished.
b) One Arm High Pull – 1 set: Max reps on each arm (use 33% of bodyweight)
—If you can’t do 1 rep at 33%, choose a lighter weight to where you can get 8-12 reps. Record weight on sheet.
c) One Arm DB Press – 1 set: Max reps on each arm (use 33% of bodyweight)
—Same as part b.
Conditioning (25 min cap)
18 Rounds For Time With a Partner (interval/relay style)
4 Dball Over Shoulder 150/100#
8 GI Janes
WOD Notes: TD = 17-25 min (50 sec-1:15/rd). This is relay style where partner A does the 4 dball/8 GI Janes, while partner B rests. Each round is a sprint! You should NOT be taking longer than 90 sec each round (if you and your partner take 90 sec each round that’s 27 min, which is outside of TD). Scale the reps if necessary. If you have a partner that takes longer than 90 secs to do a round, you will start your next round after you got 90 sec of rest. If you can’t do a pull-up, you will pull yourself up as high as you can each rep.
Midline
Hollow Rocks – 3 sets for Max total reps
—rest 2 minutes between sets
Strength
Back Squat – 20 Min To Work up to a 1RM + 1×20 @ 50%
—Pass = completing all 20 reps in under 90 sec & also 5 breaths or less in 20 secs after completion of squats. Record on sheet
Conditioning
12 Min AMRAP
8 Thrusters 135/95#
250m Run
WOD Notes: TD = 4-6 rds. Thrusters are moderately heavy, but should be unbroken every round. You should also be able to run fairly quick at about 85% effort & pick up the bar right away when you get in from the run. Try to do the Assistance part “a” during the “strength”.
Assistance
a) Pull-up Test – Max set of strict pull-ups. Tempo = slow down / fast up. Double OH grip. May kip the top portion of PU as you get fatigued. Start from a deadhang! Record bw & # PU on sheet.
—If you can’t do a strict pu, you will pick a DB that you can rep out 8-12x for a DB Row. Record weight on sheet.
b) Weighted Plank – 6 sets: 45 sec on/ 45 sec off (heavy)
Open Gym: 11:30-1:30pm
Conditioning
Complete With a Partner For Time (40 min cap)
150m Sled Drag (w/ partner) 200/115#
20 Pull-up Complexes (1 Strict + 2 Kip C2B + 3 Kip Chin)
150m Sled Drag (w/ partner) 200/115#
90 Burpees (work at the same time)
150m Sled Drag (w/ partner) 200/115#
100 DB Snatches (alternating) 80/50#
150m Sled Drag (w/ partner) 200/115#
180 Wall Balls 30/20# To 10/9.5ft target
WOD Notes: TD = 28-38. There is a 40 min cap!!! Go lighter on the sled if you have to so you can get done in under the cap! You should be able to jog slowly with the sled. 150m = Marcor Sign. If you can’t do an unassisted pull-up, sub ring rows. I’ll let you break up the work anyway you want.
Assistance
400m Partner Sandbag Carry (front) – 200/125#
—Athlete 1 works while athlete 2 rests. Please try to drop sandbag gently each time you switch
Announcement
Check out the video link from Coach Eric. We are going to be implementing a program that is going to address any imbalances you may have (Strength/Stamina, left/right limb, flexibility around joints, etc). The point of the program is to limit pain by increasing joint strength. Please be patient as this will take some time to implement, but we are excited to get this going!
Strength
Back Squat – 5×3 @ 92% + 1×10 @ 70% (little heavier than Monday)
—5 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
Assistance
a) Barbell Bent Over Rows (supinated) – 4×15 (heavy)
b) DB Single Arm OH Carry (each arm) – 2x150m
—Walk to Marcor Sign with right arm. Drop – then walk back with left arm.
c) L-Sit or Tuck (use pegboard) – Accumulate 4 minutes in the least amount of sets
Strength
Snatch – 2 every 90 sec for 9 minutes (7 sets)
—Pause for 3 sec in the bottom each rep. Stay between 80-85%
Conditioning
Complete 10 Rounds For Time With a Partner (interval/relay style)
20 Russian KB Swings 88/70#
1 Rope Climb 20ft
30/25 Cal Bike (assault = 18/12)
WOD Notes: TD = 18-24 min (1:45-2:15/rd). Swings should be unbroken every round & should be heavy! RC Scale = climb to 12 to 15ft or 3 up/downs. The bike should NOT take more than 90 sec (at the slowest) each round so please scale the calories if you can’t sprint fast enough to get it done quickly.
Assistance
a) Bench Press (close-grip) – 6×4 (75% – heavier than last wk)
—Tempo 5 sec count down, Pause 1 sec, explode up
b) 200 Hollow Rocks For Time
—Scale to 100-150 if necessary. This shouldn’t take more than 5 min.
Strength
3 Position Clean (full) – Above Knee + Below Knee + Floor – 5 sets
—Start @ 70% & work up to a heavier complex than last wk
Conditioning
20 Min AMRAP
800m Run
30 T2B
12 Squat Clean n Jerk 175/115#
WOD Notes: TD = 2-3 rounds. T2B scale = 15-20 T2B (if you can do T2b, but have trouble linking them), 30 knee above hips or 15 cal ski. CnJ = 60% (should be relatively quick singles, but should def feel heavier than yesterdays bb snatches).
Assistance
a) Bent Over BB Rows – 5×8 (heavier than last wk)
—Torso should be almost parallel to floor. Use arms only.
b) One Arm Farmers Carry (use farmers handle + straps) – 2x150m
—Walk to Marcor Sign with right arm. Drop – then walk back with left arm. Use 30% of DL.
Strength
Split Jerk (use rack) – 2 reps every 90 sec for 9 min @ 80-90%
—7 sets (heavier than last wk). Pause at the bottom of dip for both reps.
Conditioning
10 Min AMRAP
3 Lateral Burpees Over Bar
3 Power Snatch 115/75#
6 Lateral Burpees Over Bar
6 Power Snatch 115/75#
9 Lateral Burpees Over Bar
9 Power Snatch 115/75#
***Keep climbing ladder by 3’s until 10 min is up. Score = total reps.
—Rest 3 minutes
3 Min AMRAP of Ring Muscle-ups or GI Janes
WOD Notes: TD = 100-150 reps. PS = 55% of 1RM Pwr snatch (should feel light to where you can keep moving consistently, but not super light to where you touch n go all the reps).
Assistance
a) Snatch Grip Romanian Deadlifts – 5×6 @ 120% of 1RM Snatch
—Use straps. First rep starts at the top of the DL.
b) Ring Dips (strict) – Accumulate 40 reps in least amount of sets/time
—scale = matador dips or Push-ups (use band if necessary)
c) GHD Sit-ups – 4×15 (3 sec tempo down)
