Conditioning
3 RFT w Partner
30 Power Snatches (increase by Rd)
6 Rope Climbs 15ft (sub: 5 strict pu/rc)
40 Front Rack Lunges (increase by Rd)
60 Lateral Burpees over Bar
WOD Notes: Goal is sub 40 minutes. PS = M: 145/155/165#, W: 100/105/110#. FRL = M: 155/165/175#, F: 105/110/125#. Lunges should be a little heavier than the snatches each rd. You will work at the same time for the burpees.
Strength
a) RDL – 5×5 @ 70-75% (heavier than last week)
b) DB Strict Press – 5×8 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 5 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.
Conditioning
10 Min AMRAP Ladder
2-4-6-8-10-12-14-16…Reps of:
Burpees (no jump)
Front Squats 155/105# (50%)
***30 Double Unders to start each round
WOD Notes: Goal is to finish the round of 30/14/14. Make sure feet are under you when you stand tall from the burpee. Front Squats should be unbroken for as long as possible. DU sub = 15 DU, 50 singles, 20 plate hops, or 60ft versa.
Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×12 (heavy)
Strength
Power Clean + Hang Sq Clean + Jerk: 1 Set Every 1:30 x 8 Sets
—Start @ 65% & build to a heavy set. If you have issues that prevent you from squatting, power clean both reps.
Conditioning – “20 Minutes”
Every 5 Min x 4 Sets
30/24 Cal Bike
15 T2B (RX+ = 20)
15/12/9/6 Clean n Jerks (increase by rd)
WOD Notes: This format is very similar to last Wednesdays WOD. The goal is to finish the work in each 5 minute window & have a little bit of rest. The reps will go down on the CnJ by round, but weight increases. Bike ideally should take less than 2 minutes. T2B sub = T2R, hanging knee raises, or v-ups. CnJ = M: 135/155/175/195#, F: 95/105/115/135#. Start @ 50% of CnJ & increase 5% by rd.
Assistance
a) GHD Sit-ups – 6×20 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15
Strength
a) Bench Press (use 3″ bench board) – 5×3 @ 85%+ (pause each rep), 2XME @ 65% (10+ – no board)
b) One Arm Farmers Carry (use straps) – 3×30 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (Tib bar) or 4×20 (against wall)
—20 Min to get this work done (make warm-up quick, but get shoulders warm). Superset a/b/c as needed. You should be needing to put the weight down at the :30 sec mark for part (b). You can knock out the December Challenge today & record your weight on the whiteboard.
Conditioning
18 Min AMRAP w/ Partner (interval)
8 Hang DB Snatches (2) 60/40#
10 Box Jump Overs 24/20″
12/10 Cal Ski SPRINT
WOD Notes: Goal Is 10+ rds (5 each). Partner A will do one round while Partner B rests (switch & repeat for 18 min). Try to go a little heavier on the Hang DB Snatches, since it’s only 8 reps & you have rest. Stay low on the BJO’s. SPRINT the ski!
Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets
Strength
a) Bulgarian Split Squats – 5×5 each leg (build to a heavy set of 5)
b) DB Bicep Curls – 5×8
c) DB Skull Crushers – 5×8 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. Hold barbell in the front rack is preferred or hold Db’s at your side. You will use slightly lighter DB’s for part (c).
Conditioning
7 RFT
15/13 Cal Row
3 Wall Walks (RX+ = 4)
5 Dball/Bag Over Shoulder 150/115#
WOD Notes: Goal is 13-17 minutes. WW sub = 8 shoulder taps/WW. Sandbag should be heavy & challenging for 5 reps each rd.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15
Conditioning
3 RFT w/ Partner
4 (10 GI Janes + 10 Lap Shuttle Run)
60 Weighted Sit-ups (25/10# DB behind head)
30 Squat Cleans (increase by Rd)
WOD Notes: Goal is 27-35 minutes. SC = M: 155/175/195#, F: 105/115/135#. Start @ 55% & increase by 5% by Rd. Partner A will GI Jane while Partner B does the shuttle runs. 1 Lap = 5 Mats (sub = bike 10 cals). Break up the work as needed on the SC.
Strength
a) RDL – 5×6 @ 65-70% (heavier than last week)
b) DB Lateral Raises – 4×12 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 6 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.
Conditioning
8 RFT
10/9 Cal Ski
1 Rope Climb 15ft
12 Goblet Squats 90/60# (RX+ = 100/70#)
WOD Notes: Goal is 13-16 minutes. Reset the monitor each rd. RC sub = climb 10-12ft, 7 RR, or 1 strict up/down. You will hold the DB vertically in the front rack for the goblet squats. They should be unbroken & challenging towards the end. Keep the DB close to you & tighten up your mid back.
Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×10 (heavy)
Strength
Snatch – Power Snatch + Full Snatch + OHS (2 Sec Pause)
—1 Set Every 90 Sec x 8 Sets. Build to a heavy set & start @ 65%. You may power snatch both reps if you lack the OH mobility to get deep in the bottom of the OHS (do your best to get as low as you can for the OHS). You may clean if you’d like & just front squat at the end.
Conditioning – “20 Minutes”
Every 5 Minutes x 4 Sets
40/32 Cal Row
100 Double Unders
15 Push Jerks (increase each rd)
WOD Notes: Goal is to be able to finish the work in each 5 minute window (won’t be easy) & get at least 30 secs of rest. You need to be off the rower by the 2:30-2:45 mark. DU sub = 50-75 DU, 150 singles, 75 plate hops, or 200ft versa. PJ = M: 155/175/195/215#, F: 105/115/130/145#. Start @ 55% & add 5%/Rd. You should be able to go unbroken round 1. Rounds 2-4 you should plan to break up 1-2x.
Assistance
a) GHD Sit-ups – 6×18 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15
Strength
a) Bench Press (use 3″ bench board) – 5×5 @ 80%+ (pause each rep), 2XME @ 65% (10+ – no board)
b) One Arm Farmers Carry (use straps) – 3×30 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (Tib bar) or 4×20 (against wall)
—20 Min to get this work done (make warm-up quick, but get shoulders warm). Superset a/b/c as needed. You should be needing to put the weight down at the :30 sec mark for part (b). You can knock out the December Challenge today & record your weight on the whiteboard.
Conditioning
12 Min AMRAP Bike For Max Cals w/ Partner
Partner (a) does:
—3 Wall Walks
—6 Hang Power Cleans 185/125# (65%)
While Partner (b) Bikes
***Switch as soon as partner (a) is finished with WW. Continue pattern for 12 minutes
WOD Notes: Score = total cals between you & your partner. One person is always biking. The 3 WW & 6 HPC should take between 45-60 Sec at the most, so plan on doing around 6 rounds each. Try to find a decent pace on the bike that you can sustain for a minute each rd.
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets
Strength
a) Bulgarian Split Squats – 5×6 each leg (build to a heavy set of 6)
b) DB Bicep Curls – 4×10
c) DB Skull Crushers – 4×10 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. Hold barbell in the front rack is preferred or hold Db’s at your side. You will use slightly lighter DB’s for part (c).
Conditioning
15 Min AMRAP of Burpee Box Jump Overs 24/20″
Every 1:30 starting at 0:00 do:
***ODD Rounds = 12 T2B
***EVEN Rounds = 5 DBall/Bag over Shoulder 150/100#
WOD Notes: Goal is to have 45-60 Sec each round to accumulate as many reps of BBJO. Score = total BBJO. YOU SHOULD BE JUMPING (no stepping!), unless you physically can’t jump. T2B sub = T2R, Hanging leg raises, or L-SIts.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15
