Strength
3 Position Snatch – Hang + Low Hang + Floor: 5 Sets
—1 Set every 2 minutes. Stay between 70-80%
Conditioning
18 Min AMRAP
20/16 Cal Row
15 T2B
5 Hang Snatch + 10 OHS 135/95# (RX+ = 155/105#)
WOD Notes: Goal is 5+ rds. T2B sub = T2R, weighted su/LR. No scaling reps. You may front squat if your OH mobility is limited.
Assistance
a) DB Reverse Flies – 4×15
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
Strength
a) 5 Shoulder Press + 5 Push Press – 5 Sets @ 80% of both
b) Inverted Rows (BB in rack) – 5×8
—Superset a/b every 3 minutes. After your 5 presses, your partner will immediately load more weight on bar to do your 5 PP right away. Inverted rows – you may elevate feet on bench or put weight on your chest to add difficulty.
Conditioning
For Time
60 Burpees (to target)
400m Sled Drag 100/70# (RX+ = 125/90#)
75/60 Cal Ski
WOD Notes: Goal is 12-17 minutes. Choose bar just above your reach if possible. Sled Drag should feel moderately heavy. Choose a weight to where you can get into a rhythm of run/walk every 15-20 seconds. Wear a belt around the hips to help isolate the glutes & take a load of the low back.
Assistance
a) DB Lateral/Front Raises – 4×10 each
b) GHD Sit-ups – 8×10
Strength
a) Hex Bar DL or Sumo DL – 5×3 @ 75-80%
b) Tricep Push-down (pulley) – 5×8 (heavy)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 4 minutes
Conditioning
12 Min AMRAP
70 Double Unders
12 Deadlifts 275/185# (60%)
12 C2B Pull-ups (RX+ = 6-8 Bar MU)
WOD Notes: Goal is 4+ rds. DL should be at least 3-4 at a time or very quick singles if you choose to do that. C2B sub = chin over bar, banded pu, or 15-18 RR.
Assistance
a) Glute Ham Raises – 4×10
b) Pallaf Presses – 3×30 sec each side
Strength
a) Bulgarian Split Squats – 5×6 (each leg – 6R + 6L)
b) Straight Arm Lat Pulldown (pulley – control eccentric) – 5×8
—Superset a/b every 3 minutes. Elevate rear foot on bench for Split Squats. It’s preferred to have a barbell in the front rack, but you may hold KB/DB at your side.
Conditioning
12 RFT w/ a Partner (interval)
6 Hang Power Clean @ 65/70/75% every 2 rds
8 DB Bench Press (heavy)
12/10 Cal Assault Bike
WOD Notes: Goal is sub 1:30 each round!! Each athlete does 6 rounds. HPC should feel challenging rounds 5/6 on the heavy bar. DB BP should feel very heavy for 8 reps! You shouldn’t have been able to do another 5-6 reps if you could’ve! Sprint the bike!!!
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls – 4×12
Conditioning “40 Min Cap”
3 RFT w/ Partner
100/80 Cal Row
10 (2 Wall Walks + 6 Box Jump Overs 30/24″)
30 Dball Over Shoulder 150/100#
WOD Notes: Goal is to finish under the 40 min cap which is definitely doable! You may break up the work as needed. Partner A will WW, while Partner B does their 6 High BJO. You will then switch. You will each do 5 rounds of both WW & BJO.
Strength
Snatch – 10×2
—2 Reps every min @ 70-80%. Squat if you have mobility
Conditioning “14 Min Cap”
10 RFT
1 Rope Climb 20ft
8 T2B
3 (Front Squat + Thruster) 115/75# (RX+ = 135/95#)
WOD Notes: Goal is to finish under 14 min cap!!!! You need to be fast with your transitions! RC sub = climb 12-15ft, 5 strict pu, or 8 RR. T2B sub = T2R or weighted su/leg raises. BB should feel fairly light to where you can keep moving!
Assistance
a) Lateral/Front Raises – 3×12 each
b) GHD Sit-ups – 5×20
Strength
a) Bench Press – 5×5 @ 80%+, 1 ME @ 70% (8-12)
b) DB Bent-over Rows – 5×8 (each arm – heavy)
—Superset a/b every 3 minutes
Conditioning
For Time
300 Double Unders
400m Sandbag/ball Carry 125/80#
50/40 Cal Assault Bike
WOD Notes: Goal is 10-13 minutes. DU sub = 1/2 DU, 100 Lateral Bench Hop overs, or 600ft versa (I’d avoid this since it’s similar to the bike). Carry = 200m on shoulder & 200m bear hug. Try to sprint the 2nd half of the assault bike!
Assistance
a) Pallof Press – 3×60 sec each side
b) Glute Ham Raises – 4×12 or Hamstring Sliders (band)
Strength
a) Hex Bar Deadlift or Sumo DL – 5×5 @ 75% or work up to a heavy single
b) DB Skull Crushers – 4×10 (heavy)
—Superset a/b every 3 minutes
Conditioning
For Time
20 Devil Presses 45/30# DB
40/32 Cal Ski
30 Bar Muscle-ups or 30 GI Janes
40/32 Cal Ski
20 Devil Presses 45/30# DB
WOD Notes: Goal is 15-19 min. DP should feel a little lighter than you normally use (5# less). Should be able to get 20 reps done in 2:30 or less. Ski should take 3 min each time and bar mu/GI Janes 4 minutes. Use a bar thats above your reach if you can do a strict pu.
Assistance
Tabata Hollow Rocks – 10 Sets
Strength
a) Front Rack Lunges – 10/10/8/8 Reps (increase weight each set)
b) DB Bicep Curls – 10 Reps (both arms at same time)
c) Weighted Plank – 45-60 secs
—Superset a/b/c every 4 Minutes x 4 Sets
Conditioning
For Time
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)
5 Clean n Jerks 205/135# (70%)
400m Run
30 Wall Balls
7 Clean n Jerks
600m Run
40 Wall Balls
9 Clean n Jerks
800m Run
WOD Notes: Goal is 15-20 min. CnJ should feel moderately heavy to where you have to wait a few extra secs between reps. Wall Balls should be unbroken the first set & broken up 2-3x on the 2nd & 3rd sets. The strength this week won’t be the same as next week, since we’re still in between cycles FYI.
Assistance
a) Banded TKE – 3×20-25 each leg
b) One Arm High Pulls – 4×10 (each arm)
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Conditioning “40 Min Cap”
3 RFT w/ Partner
250m Sled Drag 135/95#
30 Power Snatches (m: 115/135/155#) (f: 75/95/105#)
50 Double Dutch Burpees
—Rest 1 minute
150/120 Cal Row
WOD Notes: Goal is sub 25 min on first part. You should be sub 8 min on the row.
