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
Conditioning
3 Rounds For Time
3o KB Swings 70/53#
6 Wall Climbs
40/35 Cal Row
WOD Notes: TD = 15-20 min. KB swings should be broken up into 2-3 sets max. WC scale = 3-4 reps or 40 shoulder taps. You must touch your nose to wall at the top of the rep, however you can scale by climbing as high as you feel comfortable.
Assistance Work (Day 26)
Back Rack Lunges – 4×10 @ 65-67% of back squat.
—go heavier than last week
***Open gym today is 8am-2pm
Strength
Front Squat – 4×10 @ 65-75%
—start @ 65% for set 1 & build to 75% by the end.
Conditioning
Make-up/Skill Day!
Assistance Work (Day 25)
a) DB Shoulder Press (standing) – 4×10
—Should be heavy for 10 reps!
b) GHD Hip Extensions – 4×12
—I prefer a barbell behind my head, but you may hold a weight on your chest. Use similar weight to last week.
Conditioning
Complete with a partner for time
30 – 3 Position Snatch 135/95#
50 Double Dutch Burpees
30 – 3 touch n go power clean + 3 Thrusters 135/95#
90 T2B
1200m Run
WOD Notes: TD = 20-30 min. 3 pos snatch = floor+below knee+above knee. You don’t have to squat them. You will each do 50 Burpees, so it’s 100 between the 2 of you. You may not drop the bar during each complex. I would recommend using the same weight for each complex and you should switch each rep. T2B scale = 90 hollow rocks or 90 knee above hips. You both will run the 1200m together.
Assistance Work (Day 24)
a) Strict C2B Pull-ups – Accumulate 40 reps in the least amount of sets/rest
b) Weighted Plank – 3 sets max effort with 90/45# plate
Reminder: Tomorrow will be open gym from 9-2pm. Strength & Accessory Work will be programmed as normal. This will be a good day to work on any skills you want to improve.
