Conditioning
2 RFT w/ Partner
150/120 Cal Row
8 (3 Wall Walks + 40 Double Unders)
40 Squat Cleans (increase Rd 2)
WOD Notes: Goal is sub 35 minutes. WW sub = 8 shoulder tap/WW. DU sub = 20 DU, 60 singles, 30 plate hops, or 80ft versa climber. SC = M: 165/185#, F: 105/125# (60/70%).
Strength
Snatch – 1 EMOM x 15 Sets
—Start @ 65% & build to a heavy single. Squat if mobility allows.
Conditioning
5 RFT
14 DB Hang Snatches 70/50# (one arm)
10 C2B Pull-ups (RX+ = 15 C2B or 6 Bar MU)
250m Run
WOD Notes: Goal is 13-16 minutes. You can alternate anyway you’d want, but you must do 7 each arm. C2B Sub = chin over bar, lat pull-down (pulley), or banded pu. Run sub = 200ft versa climber or you can bike 2 days in a row if you want.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)
Strength
a) Deadlift – 1×8 @ 75%, 2×6 @ 77%, 2×4 @ 80%, 1×2 @ 85%+
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. Partner up for DL to save time w/ clean up & try to limit warm-up time to allow time for strength/WOD. No touch n go.
Conditioning – “20 Min Cap”
For Time
50/40 Cal Bike
150m Sandbag Carry 125/90#
75 Burpees to Target
150m Sandbag Carry 125/90#
50/40 Cal Bike
WOD Notes: Goal is to get under the 20 Min Cap. No scaling bike cals. Sandbag Carry = Bear hug out to the “Evoqua” (it’s actually not that, but can’t remember the new name) & shoulder carry on way back. Pick a pull-up bar that is just above your reach for the burpees if possible.
Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15
Strength
a) Bench Press (close-grip) – 5×5 @ 70-75%, 1XME @ 65% (10+ reps)
b) One Arm Farmers Carry – 4×100 Yards (each arm)
—18 Min to get this work done. Grip width should be inside your shoulders. First carry can be lighter but try to get in at least 2 heavy sets! It should be heavy to where you need to rest a few extra seconds before you walk back w/ other arm.
Conditioning
1 Min AMRAP x 16 w/ Partner (interval)
8 Box Jump Overs 30/24″
Max Cal Ski Sprint!
WOD Notes: Score = total cals w/ your partner. BJO should take less than 30 Sec, so you should have over 30 Sec to sprint on the ski! Interval is 1 Min on / 1 Min off x 8 for each person. Try to jump, even if you’re jumping on plates (no step-ups).
Assistance
a) Trunk Rotations (pulley) – 3×12 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets
Strength
a) Front Squat – 5×5 @ 80%+
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.
Conditioning
4 RFT
250m Sled Drag 70/45#
15 T2B (RX+ = 20)
10 Hang Power Cleans (increase after Rd 2)
WOD Notes: Goal is 15-19 minutes. Pick a weight to where you can run majority of the sled drag!! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU. HPC = M: 185/205#, F: 125/135#. (65/70%). Should be able to go unbroken on RD 1&2, but break up RD 3&4 once.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15
Conditioning
5 RFT w/ Partner
60/50 Cal Row
30 Lateral Burpees over the Bar
16 Clusters (increase Rd 3 & 5)
WOD Notes: Goal is sub 35 minutes. Try to jump over the bar if you’re capable! Clusters = M: 155/175/195#, F: 105/115/135#. Starting weight should be around 60%. Break up the work as needed, but each partner should be doing the same!
Strength
Hang Snatch – 1 Every 45 Sec x 15 Sets
—Start @ 65% & build to a heavy single by the end or just stay lighter and work on technique. Take extra rest if needed towards the end.
Conditioning “20 Min Cap”
5 RFT
10 C2B Pull-ups (RX+ = 15 or 6-7 Bar MU)
12 Back Rack Box Step-ups 20″ 115/75# (RX+ = 135/95#)
15/12 Cal Ski
***Run 250m after rounds 1/3/5***
WOD Notes: Goal is 17-20 minutes. C2B Sub = Chin over bar kipping or banded pull-ups/lat pulldown pulley. If you don’t want to use a barbell you can hold DB’s on your shoulders, but it’s meant to be back rack to give your upper body a break from the pull-ups & ski. 5:30am class will have some people start with the ski & work backwards or just use a different machine. Adjust height of box by using cut out mats (try to have upper leg parallel to the floor).
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×12 (heavy)
Strength
a) Deadlift – 3×5 @ 80%, 3×3 @ 85%
b) DB Bench Press – 5×10 (heavy)
—18 Min to get this work finished. Superset as needed. You don’t need to pause on the DL, but no touch n go. Reset quick after each one.
Conditioning
10 RFT
2 Wall Walks (Rx+ = 3)
5 Deadlifts 275/185#
30 Double Unders
WOD Notes: Goal is 9-14 minutes. This WOD has a ton of transition time so try to only rest when you’re moving from one movement to the next. You should be doing 3 WW, if you’re proficient at WW, even if you can’t RX the DL weight. DL = 55-57% (unbroken or done quickly with a few drops, but not a paper weight). DU sub = 15 DU, 50 singles, or 30 straddle plate hops
Assistance
a) GHD Sit-ups – 12×10 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15
Strength
a) Front Squat – 5×6 @ 75-80%
b) DB Pull-over (1 DB) – 4×12 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.
Conditioning
4 Min AMRAP
12 Devil Press 50/35#
15/12 Cal Bike
Max T2B
—Rest 1 minute
4 Min AMRAP
15/12 Cal Bike
20 T2B
Max Devil Press 50/35#
—Rest 1 minute
4 Min AMRAP
20 T2B
12 Devil Press 50/35#
Max Cal Bike
WOD Notes: Score = Total reps for the (3) movements. You need to have at least 90 secs to accumulate as many reps for each 4 min AMRAP! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15
Conditioning
4 RFT w/ Partner
600m Run
100 Yard One Arm Farmers Carry (50 yards R/L) – Heavy!
6 Rope Climbs 18ft
30 Push Jerks (increase each rd)
WOD Notes: Goal is sub 40 minutes. The run is to the sewer grate & back into Rage. Try to go heavy on the one arm FC to where you need a few extra seconds before start with the other arm. RC sub = climb 12-15ft, 4 up/downs per person, or 8 RR/RC. PJ = M: 155/175/195/215#, F: 105/115/125/145#. Start @ 55% & add a little each rd if you can’t RX.
