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5/26/2022 – WOD

Strength
Snatch – 1 EMOM x 12 Sets
—Start @ 65% & work up to a heavy single

Conditioning
2 RFT
400m (125m Sled Drag + 150m FC + 125m Sled Drag) 45/30# DB’s
30 (2) Arm DB Snatches 40/25#
30 Burpees (hands on DB)

WOD Notes: Goal is 14-18 min. Wear a belt for the sled drag and try to run with it. You should also be able to walk very fast with DB’s for farmers carry or jog. DB Snatches should be done in about 3 sets.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10
b) L-Sit Tap-overs (parallettes) – 5×20

Announcements
1) 10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each. 
2) Monday May 30th is the Hero Workout “Murph”. We will run 2 heats (7am & 8:30am). Please arrive at least 15 minutes before your heat time to warm-up on your own. If you have any questions, please reach out.

Murph – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Wear a 20/14# Weighted Vest for RX+

5/25/2022 – WOD

Strength
a) 1 Push Press + `1 Push Jerk – 6 Sets @ 90%+ of PP
b) Banded Hamstring Curl Sliders – 3×15
—Superset a/b as needed & go for a PP PR. Do part B! It’s only 3 sets! You should feel a burn by rep 15!

Conditioning
5 Rounds (interval)
10/8 Cal Assault Bike
12 T2B
6 Thrusters 155/105#  (RX+ = 175/115#)
10/8 Cal Assault Bike
—Rest 90 Sec Between Rounds

WOD Notes: Goal is 1:30/1:45 max per round. First bike should be about 90% effort & 2nd bike 95%+ effort! Thrusters should feel heavy for 6 Reps! T2B sub = T2R, or weighted su/leg raises.

Assistance
a) GHD Sit-ups or Weighted SU – 10×10 (rest 20 sec between)
b) DB Lateral/Front Raises – 3×15 each

5/24/2022 – WOD

Strength
a) RDL – 10-8-6-4-2 (each set should be challenging)
b) Dips (ring/bar) – 5×8 
—Superset a/b every 3 minutes. First rep starts from top of DL

Conditioning
For Time
42/35 Cal Ski
21 Hang Power Clean 155/105#
50 Double Unders
30/25 Cal Ski
15 Hang Power Clean 185/125#
100 Double Unders
18/15 Cal Ski
9 Hang Power Clean 215/145#
150 Double Unders

WOD Notes: Goal is 14-17 minutes. DU sub = 1/2 the amount, 75/125/175 singles, or 2x the feet on Versa. HPC = 55/65/75% by rd (should be done in 2-3 sets each round). 

Assistance
a) DB Reverse Flies – 4×15
b) 30 Sec Russian Twists (heavy) + 30 Sec Flutter Kicks – 4 Sets

Announcements
1) 10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each. 
2) Monday May 30th is the Hero Workout “Murph”. We will run 2 heats (7am & 8:30am). Please arrive at least 15 minutes before your heat time to warm-up on your own. If you have any questions, please reach out.

Murph – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Wear a 20/14# Weighted Vest for RX+

5/23/2022 – WOD

Strength
a) 1 Front Squat + 1 Back Squat – 6 Sets @ 85-95%+ of FS/BS
b) DB Pull-over – 5×8 (reach as far down/back as you can)
—Superset a/b as needed. After 1 FS, rack it & add more weight to the BS. Both reps should feel challenging for each squat. Work up to a heavy FS max.

Conditioning
For Time – “Murph Prep Mixed with Isabel”
800m Run
5 Rounds of “Cindy”
30 Power Snatches 135/95#
5 Rounds of “Cindy”
800m Run

WOD Notes: “Cindy” = 5 Pull-ups + 10 Push-ups + 15 Air Squats. Goal is sub 20 minutes. You may scale the run to 600m if you can’t run an 800m in under 3:30 or C2 bike 1600m. You should be able to do quick singles on the PS or touch n go a few reps together (65% of PS). 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 each arm (2 sec eccentric)

5/21/2022 – WOD

Conditioning
Every 10 Min x 4 Sets w/ Partner
50/40 Cal Assault Bike
30 Double Dutch Burpees  (RX+ = 40)
4 Rope Climbs 20ft 
10 (Power Clean + Hang Pwr Clean + Front Squat + Thruster) Increase by rd

WOD Notes: Goal is to have 2+ minutes each rd for rest & finish the 4th rd under 40 minutes. It will get harder to get under 10 min cap each rd. You can split up the work anyway you need to. Burpees are the only movement where you work at same time. RC sub = Climb 12-15ft, 2x up/downs, 8 ring row/rc, or 6 strict pu/rc. Try to avg 1 complex/20 sec even when fatigued. RX Weights: M: 135/155/175/195#, F: 95/105/115/125#.

5/19/2022 – WOD

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

5/18/2022 – WOD

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

5/17/2022 – WOD

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)

5/16/2022 – WOD

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)

5/14/2022 – WOD

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.