Conditioning
3 RFT w/ Partner
90/80 Cal Ski
70 Wall Balls 30/20# to 10/9.5ft
50 Lateral Burpees over Bar
30 Power Snatches (increase each rd)
***accumulate 42 tire flips during the WOD
WOD Notes: Goal is sub 40 minutes. PS = M: 135/155/175#, F: 95/105/115#. You may do regular burpees if necessary.
Strength
a) Hex Bar Deadlift (high handles) – 5×5 @ 80%+
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Build to a heavy set for part (a) & no touch n go. You should be able to go heavier than normal, since it’s less range of motion.
Conditioning
10 Min AMRAP
20/16 Cal Row
50 Double Unders
—Rest 1 minute
400m Sandbag Carry on Shoulder 150/115# (Unbroken)
WOD Notes: Goal is 5+ rounds & sub 4 minutes for the sandbag carry. DU sub = 75 singles or 100ft versa Climber.
Assistance
a) GHD Sit-ups – 6×20 (rest 30 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength
a) Back Rack Lunges – 5×12 (build to a heavy set of 12)
b) DB Bent-over Rows – 5×10 (each arm – slow eccentric)
—Superset a/b every 4 minutes. If classes are small enough walk the lunges.
Conditioning
5 RFT
10 DB Snatches 80/55# (heavy)
15 T2B
18/15 Cal Bike
WOD Notes: Goal is 12-17 minutes. DB snatches should be heavier than normal & you don’t have to alternate every single rep, but make sure to do 5 with each arm. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Front Squat – 18 Min to Find a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 5×10
—Superset a/b as needed
Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 165/175/185/195/205#
F = 110/115/125/135/145#
WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd.
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) Single Arm DB Bent-over Rows – 5×12 (each arm)
Conditioning
20 Rounds w/ Partner (interval)
6 Push Press + 6 Front Rack Lunges (increase every 2 rds/person)
10 T2B
12/10 Cal Row
WOD Notes: Goal is to avg 2 min rounds or faster so you finish under 40 minutes. Barbell weight should be between 55-70% of Push Press. M = 165/175/185/195/205#, F = 110/115/125/135/145#. T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the row!
Announcement: Memorial Day (Monday) – The hero WOD “Murph” will have 2 heats (7am & 8:30am). Please arrive early to warm-up on your own!
Strength
a) Hex Bar Deadlift – Work up to a heavy single or 5×6 (no touch n go) @ 75-80%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b as needed in 18 Minutes
Conditioning “20 min cap”
4 RFT w/ Partner
40 Burpees (no jump)
30 Box Jump Overs 30/24″
20 Sandbag over Bar (#5/#4 on rig) – 150/115#
WOD Notes: Goal is to get under 20 min cap. Burpees are the only movement where you will work at the same time. You may adjust the height of the bar if necessary, but it should be around nipple height.
Assistance
a) L-Sit/Tuck (parallettes) – 10×12 tap overs (KB)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)
Strength
Hang Snatch – 2 EMOM x 6, 1 EMOM x 6
—Start @ 65% & build to a heavy double & single. Take extra rest if needed at the end of EMOM. Squat if mobility allows.
Conditioning
2-4-6-8-10-8-6-4-2 Reps of:
Power Clean 185/125#
C2B Pull-ups (RX+ = 2/3/4/5/6/5/4/3/2 Bar MU)
***10/8 Cal Bike after each round
WOD Notes: Goal is 12-17 minutes. PC = 65% (should be quick singles). C2B sub = Chin over bar, banded pu, or lat pulldown (pulley). You don’t have to reset monitors, but make sure to add 10/8 cals after each round.
Assistance
a) GHD Sit-ups – 8×15 (rest 30 sec between)
b) Dips (bar/ring) – 5×8 (weighted or banded)
Strength
a) Strict Press – 18 Min to Find a Heavy Single & do 3×8-10 @ 70%
b) GHR – 5×10 or Hamstring Sliders 5×12
—Superset a/b as needed. 18 Min Clock to get this work done.
Conditioning
4 RFT
600m Run
6 Wall Walks
12 DB Hang Cleans 70/50# DB’s
WOD Notes: Goal is 15-19 minutes. Scale the run to 400m if you can’t complete a 600 in less than 3:30. Run sub = 1500m bike. WW sub = 8 shoulder taps/WW. DB’s should be heavier than normal to where you may have to break them up once/round. Hook grip the DB’s if you can!
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Back Squat – 18 Min to Find a Heavy Single (90%+)
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b as needed. If you don’t want to work up to a heavy 1 rep, you can stay lighter & do 5×5 @ 75%.
Conditioning
5 RFT
10 Sandbag/Ball Squats 125/90# (RX+ = 150/115#)
50 Double Unders
20/15 Cal Ski
WOD Notes: Goal is 10-15 minutes. The sandbag should be placed on shoulders behind the head if possible (no bearhug squats). DU sub = 75 singles or 100ft versa.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Single Arm DB Bent-over Rows – 5×10 (each arm)
Conditioning
4 RFT w/ Partner
250m Sled Drag 135/90#
50 Weighted Sit-ups
4 Rope Climbs 15ft
30 Push Jerks (increase by rd)
Then:
1 Mile Run, 800ft Versa Climber, or 3500m Bike
WOD Notes: Goal is sub 35 minutes. You should be able to alternate between run/walk on the sled Drag. Anchor feet for sit-ups & have weight behind your head (30/15#). RC sub = 8 RR/RC or 2 up/downs. PJ = M: 135/155/175/205#, F: 95/105/115/135#.
