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8/20/2022 – WOD

Conditioning “30 Min Cap”
3 Rounds w/ Partner
40 Double Dutch Burpees
20 Power Snatches 155/105#
—Rest 1 minute
3 Rounds w/ Partner
40 Thrusters 135/95#
250m Partner Sled Drag 135/90#

WOD Notes: Goal is sub 30 minutes. Snatches should be moderately heavy to where you’re doing singles & no touch n go. Thrusters should be done 5 at a time & shouldn’t feel super light. 

8/18/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×3 @ 80%+
b) DB Incline Bench Press – 5×10 (same wt as last wk)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
1:30 Min AMRAP x 12 w/ Partner
6 Deadlifts (65-70%)
8 C2B Pull-ups  (RX+ = 3-6 Bar MU or 10-12 C2B)
Max Cal Assault Bike

WOD Notes: Each partner will do 6 rounds. Goal is to have about 30 secs on the bike each rd so you can go hard. DL = Start at 65% & increase to 70% by rd 6. Score = total cals

Assistance
a) DB Lateral Raise + Front Raise – 4×10
b) Glute Ham Raises – 4×10 or 4×5 Lower from the top slowly

8/17/2022 – WOD

Strength
Clean n Jerk – 1 EMOM x 10
—Start @ 70% & work up to a heavy single. Go for PR if you feel good.

Conditioning
5 RFT
12-9-6-9-12 Push Jerks (see WOD notes)
15 T2B
400/350m Row

WOD Notes: Goal is 15-18 min. M: 165/185/215/185/165, F: 105/125/135/125/105. Weights should be roughly 60/65/70% of your max jerk. Each round should be unbroken, but feel challenging. Use the row each round as a break & focus on low stroke rate (20-30/min). Sprint the final round of the row! T2B sub = T2R, GHD SU, or weighted LR/SU.

Assistance
a) BB Bent-over Rows – 4×10 (heavier than last wk)
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)
c) GHD Sit-ups – 8×10 (weighted med ball) —rest 30 sec between

8/16/2022 – WOD

Strength
a) Bench Press – 5×3 @ 82-85% + 1 ME @ 70% (10-12 reps)
b) Farmers Carry (2 arms) – 3×80 yards (heavy!)
—Superset every 3:30. 1 Pause just above chest + 2 Pause on chest. Use Hex/trap bars & straps if necessary for FC. FC = to where the parking lot meets the road & back.

Conditioning
6 RFT
5 Dball/Bag over Shoulder 125/80# (RX+ = 150/100#)
50 Double Unders
15/12 Cal Ski

WOD Notes: Goal is 13-16 min. DBall should be challenging & shouldn’t feel super light. You may do 2-3 reps with a heavier ball then finish with light ball each rd. DU sub = 25-30 DU, 75 singles, or 100ft versa.

Assistance
a) Tricep Pushdowns (pulley) – 4×10 (heavy)
b) Hollow Rocks (30 sec w/ band + 30 sec w/o band): 4 Sets

8/15/2022 – WOD

Strength
a) Back Squat (wk 6)  – 5×3 (1 sec pause) @ 82%+ 1xME @ 75% (8-12 reps)
b) Straight Arm Lat Pulldown (pulley) – 5×8 (heavy)
—Superset a/b every 3:30.

Conditioning
10 Min AMRAP
2 GI Janes
2 Hang Cleans (see notes) 155/105# (RX+ = 175/115#)
4 GI Janes
4 Hang Cleans 
6 GI Janes
6 Hang Cleans
***Continue pattern until 10 min is up.
—Rest 3 minutes
400m Run Backwards for Time (goal – sub 3)

WOD Notes: Goal is to get to the rd of 14. Use around 55% of 1RM HSC. You should be able to go unbroken through the round of 8 & then maybe have to break up at rd 10. You must alternate power & squat each rep. Choose a bar that’s above your reach if you can do a strict pu.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) BB Bicep Curls – 4×12 (2 sec eccentric)

8/13/2022 – WOD

Conditioning “35 Min Clock”
4 RFT w/ Partner
500m Row/400m Run
60 Wall Balls 30/20# to 10/9.5ft
20 Power Snatches (m: 155/165/175#) (f: 95/105/115#)
***4th Rd of Snatches work up to a heavy single in remaining time

WOD Notes: Goal is to have 5+ minutes to work up to a heavy single. Partner A Rows, while Partner B Runs. You will switch when you’re both done (you both will row/run each rd). WB should be heavy!

8/11/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×3 @ 80%+, 1xME (10-12) @ 75% 
b) DB Incline Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
Every 4 Min x 5 Sets
5 Wall Walks  (RX+ = 60ft HSW)
10 FR Lunges (increase rds 3 & 5)
20/16 Cal Ski  (RX+ = 25/20)

WOD Notes: Goal is to have 1+ min rest/rd. The point of this WOD is to get some heavy lunges in towards the end of the workout with an elevated HR & tax the shoulders with the WW/Ski. Ski the RX+ Cals if you want more of a challenge. M: 165/195/225#. F: 105/125/145#. You will only do heavy weight the 5th rd.

Assistance
a) DB Lateral Raises – 4×10 (2 sec eccentric + pause at top)
b) Glute Ham Raises – 4×10 or 4×5 Lower from the top slowly

8/10/2022 – WOD

Strength
Clean + Hang Clean + Jerk – 5 Sets @ 80-90%
—1 set every 1:45. Take extra rest if needed as bar gets heavier.

Conditioning
10 RFT
3 Clean n Jerk 185/125#
10/8 Cal Assault Bike

WOD Notes: Goal is 10-14 minutes. CnJ = about 60% (quick singles – take about 15-20 sec max). You may keep a running total of cals so you don’t have to worry about counting rounds. Try to get in the assistance work after the WOD as always if you have time.

Assistance
a) BB Bent-over Rows – 4×12
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)
c) GHD Sit-ups – 4×20 (advanced: 4×25) —rest 90 sec at most between sets

8/9/2022 – WOD

Strength
a) Bench Press – 5×3 @ 77-82% + 1 ME @ 70% (10-12 reps)
b) Farmers Carry (2 arms) – 3×80 yards (heavy!)
—Superset every 3:30. 1 Pause just above chest + 2 Pause on chest. Use Hex/trap bars & straps if necessary for FC. FC = to where the parking lot meets the road & back.

Conditioning
3 RFT
12 (Burpee + Devil Clean) 70/50#
24 T2B
30 Box Jump Overs 24/20″

WOD Notes: Goal is 15-18 min. DC = 2 burpees + swing DB’s to the shoulders. DB’s should be much heavier than you normally use for Devil presses (you don’t have to jump the burpee). T2B sub = T2R or weighted SU/LR. You don’t have to stand on top of the box for the jump overs. 

Assistance
a) Barbell Skull Crushers – 5×8 (heavy)
b) Banded Hollow Rocks – 5 Sets Max Effort For Time

8/8/2022 – WOD

Strength
a) Back Squat (wk 5)  – 5×3 (1 sec pause) @ 82%+ 1xME @ 75% (8-12 reps)
b) Strict Pull-ups (supinated) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
For Time
21 Thrusters 95/65#
3 Rope Climbs 18ft+ 
250m Run
15 Thrusters 115/75# 
2 Rope Climbs 18ft+ 
400m Run
9 Thrusters 165/105#
1 Rope Climb 18ft+ 
800m Run

WOD Notes: Goal is 12-16 min. Goal is for thrusters to feel challenging for 1-2 sets each rd. RC sub = climb 12-15ft, 2x up/downs or heavy pulleys, 20/15/10 RR by rd. Run sub = 200/300/400ft versa.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Barbell Upright Row – 4×10