Strength
5 Cleans Every 2 minutes x 5 Sets @ 75-80%
—3 Power + 2 Squat
Conditioning
3 RFT – AGOQ WOD #5
50/40 Cal Row
15 HSPU or 5 Wall Walks
50 Double Unders
WOD Notes: Goal is 10-14 minutes. WW sub = 3/rd or 40 shoulder taps. DU sub = 25 DU or 75 singles.
Assistance
a) L-Sit/Tuck (Pegboard) – Accumulate 3 minutes
b) Seated DB Bicep Curls – 4×12
Strength
3 Push Press + 4 Push Jerks – 5 Sets @ 82-87% of PP
—1 Set every 2:30
Conditioning
For time – AGOQ WOD #2
50 overhead squats 95/65#
40 bar-facing burpees
40 back-rack walking lunges 95/65#
30 bar-facing burpees
30 cleans 95/65#
20 bar-facing burpees
20 single-leg squats
10 muscle-ups
Time cap: 20 minutes
WOD Notes: Goal is to get under 20 min cap. Barbell should be super light to where you can do the OHS/lunges in 2-3 sets max & should be able to touch n go a bunch of the cleans. MU sub = 10 GI Janes.
Assistance
a) DB Lateral/Front Raises – 4×12 each
b) GHD Sit-ups – 4×20 Weighted
Strength
a) RDL – 4×7 @ 67-70%
b) Deficit Push-ups (3″) – 4×15-20 (advanced = Weighted)
—Superset a/b every 3 minutes
Conditioning
3 RFT – 2022 Age Group Online Qualifier WOD #1
20 T2B
20 DB Snatches (alternating) 70/50#
—Rest 3 minutes then
Run 1200m For Time
WOD Notes: Goal is sub 4-7 minutes. If you want to do this RX, you can compare yourself to others on the games leaderboard. T2B sub = T2R or weighted sit-ups/leg raises. DB snatches should be moderately heavy to where 20 in a row gets difficult especially 3rd rd. If you don’t want to run its 100 cal for time on any machine.
Assistance
a) Tricep Extensions (pulley) – 4×12 (heavy)
b) Glute Ham Raises – 4×10 or sub 3 sec negatives – 4×6
Strength
a) 3 Front Squats + 4 Back Squats – 5 Sets @ 77-80% of FS
b) DB Pull-over – 4×12 (same weight as last wk)
—Superset a/b every 3 min. After 3 FS, rack it & immediately go into your 4 BS.
Conditioning
13 Min AMRAP Ladder
4/3 Cal Ski
2 Power Snatches 135/95# (RX+ = 155/105#)
8/6 Cal Ski
4 Power Snatches
12/9 Cal Ski
6 Power Snatches
*40 Double Unders after each round. Continue the pattern until 12 min is up. Girls cals go 3/6/9/13/17/21/25…
WOD Notes: Goal is to get into the 6th rd (24/21 ski/12 PS/40 DU) & possibly finish it. PS = 65% of PS (should be quick singles the whole time & not feel too heavy). DU sub = 20 DU, 60 Singles, or 80ft Versa each rd.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Strict Pull-ups: 5×7 (use band if necessary & make it difficult for 7 reps)
Conditioning “40 min cap”
4 RFT w/ Partner
40 Double Dutch Burpees
10 (3 Power Clean + 2 Front Squat + 4 Front Rack Lunges) Ascending Wt by rd
400m Run (see details in WOD notes)
WOD Notes: Goal is sub 35 minutes. M = 135/145/155/165#, F = 85/95/105/115#. You will do 20 burpees each (you must stand up each one before you jump over. Try to touch n go the cleans & go unbroken on bb complex each set. First rd should feel light & last rd challenging. 400m Run = Partner A runs forward with 30/20# ball & Partner B runs backwards. You may switch as many times as you need.
Strength
Snatch – 5 Reps Every 2 minutes x 5 Sets @ 75%
—3 Power + 2 Sq or Power all 5 if mobility is limited.
Conditioning
4 RFT
150m Backwards/ 250m Forward Sled Drag 90/60#
3 Rope Climbs 15ft (RX+ = 20ft)
20 DB Snatches (alternating) 70/50#
WOD Notes: Sled Drag RD1&2 = 150m backwards. RD3&4 = 250m Forward. RC sub = Climb 10-12ft, 6 heavy pulleys, or 20 ring rows. DB Snatches should feel moderately heavy to where you have to break them up maybe once each rd.
Assistance
a) L-Sit/Tuck (Pegboard) – Accumulate 3 minutes
b) Glute Ham Raises – 4×10 or 3×6 negatives
Strength
3 Push Press + 5 Push Jerks – 5 Sets @ 80-85% of PP
—1 Set every 2:30
Conditioning “15 Min Cap”
For Time – 100/80 Cal Assault Bike
Every 1:15, starting at 0:00 do:
ODD Rds = 6 Heavy DB Thrusters 70/50#
EVEN Rds = 12 T2B
WOD Notes: Goal is sub 12 minutes. If you don’t finish WOD after doing 6 rds of each thrusters/T2B, you will finish the WOD out on the bike. T2B sub = T2R or weighted leg raises/su.
Assistance
a) DB Lateral/Front Raises – 4×10 each
b) GHD Sit-ups – 4×15 Weighted
Strength
a) RDL – 4×8 @ 65-67%
b) Ring/Bar Dips – 5×10 (use band that’s difficult for 10)
—First rep starts from top of DL. Lower bar until its 1-2″ off floor. Superset a/b every 3 minutes.
Conditioning
10 RFT
4 Dball over Shoulder 125/80# (RX+ = 150/100#)
8 Box Jump Overs 24/20″
12/10 Cal Ski
WOD Notes: Goal is 15-20 minutes. Try to maintain the same pace each rd, so don’t go out too fast. You don’t have to stand up on the box jump overs. Use a lower box if necessary (no stepping up).
Assistance
a) 30 Sec Russian Twists (use weight) + 30 Sec Hollow Rock – 4 Sets
b) Tricep Extensions (pulley) – 4×12
Strength
a) 3 Front Squats + 5 Back Squats – 5 Sets @ 75-77% of FS
b) DB Pull-over – 5×8 (heavier than last wk)
—Superset a/b every 3 min. After 3 FS, rack it & immediately go into your 5 BS.
Conditioning
For Time
Buy In: 50/40 Cal Row
6 Rounds
5 Hang Squat Cleans (m: 155/185#) (f: 105/125#)
7 GI Janes
Buy Out: 50/40 Cal Row
WOD Notes: Goal is 14-18 min. Row should take less than 3:30 at the slowest. HSC = RD 1-3 (55%), RD 4-6 = (65%). They should be unbroken all 6 rounds.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups: 5×6 (use band if necessary & make it difficult for 6 reps)
Conditioning
For Time w/ Partner
400m Sled Drag 135/100#
40 Power Snatches 135/95#
400 Double Unders
200 Wall Balls 30/20# to 10/9.5ft
400 Double Unders
40 Power Snatches 165/105#
400m Sled Drag 135/100#
WOD Notes: Goal is sub 30 min. You should be able to run some of the sled drag & not just walk the entire time! Snatches should be 65% & 75% by rd of your power snatch. I’d recommend singles back and forth with partner. DU sub = 1/2 DU or 600 singles (yes I’ll let you do singles). WB should be done in sets of 10 which the ball should be in the air the entire time if possible.
