Strength
Snatch – 10×2
—2 Reps every min x 5 @ 75%, 2 Reps every 90 sec x 5 @ 80%+.
Conditioning
10 Min AMRAP
10/8 Cal Ski
10 Wall Balls 30/20# to 10/9ft
WOD Notes: Goal is 8+ rds. You should be able to transition quickly each rd & pick up the WB without hesitation and go unbroken. Line up ski ergs near the rig to limit transition time.
Assistance
a) Barbell Bent-over Rows – 4×10
b) L-Sit Tap-overs (parallettes) – 5×20
Strength
a) 1 Push Press + 3 Push Jerks – 5 Sets @ 90%+ of PP
b) Banded Hamstring Curl Sliders – 5×8 (pause each rep)
—1 Set every 3 minutes. Lay on back with hips up. Heavier band or slide further back than you were last week.
Conditioning
4 Rounds (interval)
15/12 Cal Row
10 Push Jerks @ 65%
15/12 Cal Row
—Rest 2 min between sets
WOD Notes: Goal is sub 2 min each round. That means you need to be rowing hard especially since there’s 2 minutes of rest. This is similar to Mondays, but this should hurt much more because the 2 movements have a high power output unlike the DU/T2B. PJ should be unbroken but challenging.
Assistance
a) GHD Sit-ups or Weighted SU – 4×25 (rest 90 sec between)
b) DB Lateral/Front Raises – 4×10 each
Strength
a) RDL – 5×4 @ 75-77%+ (heavier than last wk)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3 minutes. First rep starts from top of DL
Conditioning
3 RFT
15 Devil Cleans 60/40# DB’s
15 C2B Pull-ups (RX+ = 20 C2B or 12 Bar MU)
400m Sled Drag 70/45#
WOD Notes: Goal is 16-19 min. DC should be a little heavier than you use for Devil Presses. C2B sub = chin over bar, banded pu, or ring rows (no scaling reps). Sled Drag – You should alternate between slow jog & fast walk.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold – 4 Sets
b) Tricep Pushdowns (pulley) – 4×12 (heavy)
Strength
a) 1 Front Squat + 3 Back Squats – 6 Sets @ 90%+ of FS
b) Straight Arm Pulldown (pulley) – 5×8 (3 sec eccentric)
—Superset a/b every 3 min. After 1 FS, rack it & immediately go into your 3 BS. You should be close to a new 1RM, but save for next wk.
Conditioning
6 Rounds (interval)
8 Front Rack Lunges (increase every 2 rds)
12 T2B (RX+ = 15)
50 Double Unders (RX+ = 60)
—Rest 1 min between rds
WOD Notes: Goal is 1:15-1:45/rd. This WOD is intended to work on muscle endurance with heavy lunges & trying to go unbroken with T2B/DU. Weight should feel challenging for the lunges especially rounds 3-6. (M: 155/185/205 F: 105/125/135). It shouldn’t feel like you could’ve done 15+ in a row for the 2nd (2) weights. T2B sub = T2R, weighted sit-ups/knee-ups. DU sub = 25-30 DU, 45 sec of DU practice, 75 singles, or 100ft versa climber. Try to avoid singles & choose one of the other options.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Seated Bicep Curls – 4×20 (alternating)
Conditioning
For Time w/ a Partner
150/120 Cal Row
60 Burpee Box Jump Overs 24/20″
60 Dball Over Shoulder 150/100#
60 Burpee Box Jump Overs 24/20″
150/120 Cal Row
WOD Notes: Goal is sub 30 min. The entire WOD is “you go, I go”. Partner A may do the BBJO over the rower, while Partner B does them over the box. Break up the work as needed.
Strength
Snatch – 7×3
—3 Reps every 1:45 @ 75-80%. Squat 1-2 if you have the mobility.
Conditioning
15 Min AMRAP Ski For Total Cals
***Every 1:15 starting at 0:00:
ODD = 1 Rope Climb 20ft
EVEN = 8 Overhead Squats 135/95# (RX+ = 155/105#)
WOD Notes: Goal is to get 120/80+ cals. You will do 6 sets each of rope climbs & OHS (6/48 total). You may climb to 12-15ft if you’re still learning how to climb. You should be climbing to 20ft if you’re proficient. OHS = 55% of 1RM (should be unbroken & feel moderately heavy).
Assistance
a) L-Sit/Tuck (Pegboard) – 8×20 seconds
b) DB Reverse Flies – 4×12 each
Strength
a) 2 Push Press + 3 Push Jerks – 5 Sets @ 85-90% of PP
b) Banded Hamstring Curl Sliders – 4×12 (pause each rep)
—1 Set every 3 minutes. Lay on back with hips up. Shoot for thicker band or slide further back than you were last week.
Conditioning
3 Rounds (interval style)
15 Sumo DL High Pull 115/75# (RX+ = 135/95#)
5 Wall Walks (RX+ = 90ft HSW)
30/23 Cal Assault Bike
—Rest 2:30 between rds
WOD Notes: Goal is to finish each round in under 4 minutes. You should be able to touch n go at least 3-5 reps of SDLHP. WW sub = 3-4 reps, or 2 full laps walk around plyo box. Sprint the 2nd part of bike each rd!
Assistance
a) GHD Sit-ups or Weighted SU – 5×20 (rest 90 sec between)
b) DB Lateral/Front Raises – 4×12 each
Strength
a) RDL – 5×5 @ 75-77%
b) Parallette Push-ups – 5×15-20 (advanced = Weighted less reps)
—Superset a/b every 3 minutes. First rep starts from top of DL
Conditioning
4 RFT
10 (DB Clean + DB Hang Clean) 50/35# (RX+ = 60/40#)
15 T2B (RX+ = 20)
400m Run
WOD Notes: Goal is 12-16 minutes. You should be able to run somewhat fast each round since the T2B or sit-ups should let HR drop a little. Try to go unbroken or break up DB complex once. T2B sub = T2R or weighted su/leg raises. Grip will also be taxed if you’re doing T2B.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks – 5 Sets
b) DB Skull Crushers – 4×8 (5 sec eccentric)
REMINDER: Tues 5/10: Jim’s Sports Massage will be at Rage from 4-7pm. Sign-up on the class sign-up sheet at the bottom tab. $25/20 minutes.
Strength
a) 2 Front Squats + 3 Back Squats – 5 Sets @ 85-87% of FS
b) Straight Arm Pulldown (pulley) – 4×10
—Superset a/b every 3 min. After 2 FS, rack it & immediately go into your 3 BS.
Conditioning
1-10 Reps of:
Thrusters 115/75# (RX+ = 135/95#)
GI Janes
WOD Notes: Goal is 11-15 minutes. Thrusters should be unbroken every round and should be a challenge by round 8.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls – 4×10 (heavier than last wk – 3 sec eccentric)
REMINDER: Tues 5/10: Jim’s Sports Massage will be at Rage from 4-7pm. Sign-up on the class sign-up sheet at the bottom tab. $25/20 minutes.
Conditioning “40 Min Cap”
For Time w/ Partner
100/80 Cal Ski
80 Deadlift 245/165#
100/80 Cal Ski
40 (Sq Clean + 2 Lunges + Jerk) 155/105#
100/80 Cal Ski
60 Power Snatches 135/95#
WOD Notes: Goal is to get under 40 min cap. DL = 50%, 2nd BB = 55% of CnJ, PS = 65% of PS. You may break up the work as needed with a partner.
