Blog

1/17/2022 – WOD

Strength
a) Back Rack Lunges – 5×8 (heavier than last wk)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes. No deficit on the lunges.

Conditioning
15 Min AMRAP
6 High Box Jumps 36/30″
12 KB Swings 70/53#
15/12 Cal Ski

WOD Notes: Goal is 6-8 rds. Box jumps should be higher than normal if possible. KB swings are “american” which is OH (should be unbroken). 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Alternating DB Bicep Curls: 4×20 

1/15/2022 – WOD

Conditioning “30 min clock”
50-40-30 Reps of:
Power Snatches (m: 95/135/155#) (f: 65/95/105#)
Double Dutch Burpees
—Rest 2 minutes
30-40-50 Reps of:
Thrusters (m: 155/135/95#) (f: 105/95/65#)
C2B Pull-ups  (RX+ = 16/20/24 Bar MU)
At the 30 min Mark:
800m Run (200m w/ Sandbag/ball + 600m Run)

WOD Notes: Goal is to have a few minutes rest before the run. Yes – I know its going to be under 20 degrees out. If you don’t want to run you can Versa Climb 800ft w/ a partner (alt every 100ft), Bike/Row/Ski – 80 Cals. The goal is to use the same (3) weights for both the snatches & thrusters, but you can adjust as needed. First barbell should feel light to where you can touch n go a bunch of reps at a time. 2nd/3rd bar should be quick singles. C2B sub = Chin over bar, banded pu, or pulleys (use kb).

1/14/2022 – WOD

Strength
a) Deadlift (2″ Deficit) – 5×4 @ 70%
b) Glute Ham Raises – 5×8 or Leg Curls (Monkey feet) – 4×8 each leg 
c) Lateral/Front/Rear Raises – 4×8 each movement (control eccentric)

1/13/2022 – WOD

Strength
Clean + Hang Clean + 2 Jerks x 5 Sets @ 70-85%
—One set every 1:45. Heavier than last wk

Conditioning
6 Rounds (interval)
5 Clean n Jerk (m:185/205/225#) (f:125/135/145#)
8 DB Bench Press (heavy)
20/16 Cal Row
—Rest 1 minute between rounds

WOD Notes: This is meant to be a little lower intensity where you take your time & focus on technique with CnJ & go heavy with DB Bench for 8 reps. The row is in there to get your HR up a little bit, but don’t feel the need to go crazy fast on it. You will switch weights every 2 rounds. CnJ = 60/70/75% by rd.

Assistance
a) L-Sit/Tuck (Pegboard) – 20 Sec on / 40 Sec off: 5 Sets
b) Hip Abduction (monkey feet) – 3×12 (each leg)

1/12/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 6×3 @ 77%
b) Straight Arm Pull downs (pulley) – 5×8 (control eccentric)
—Superset a/b every 3 minutes

Conditioning
1:30 Min AMRAP x 12 (interval style w/ partner)
15 Heavy Wall Balls (30/20#) to 10/9.5ft
Max Cal Ski
—Rest 1:30 between rounds

WOD Notes: Goal is to have around 60 sec each round to get as many cals. Men should aim for 20+ and women 12+. Score = total cals. You may keep monitor running, but you will have to hit buttons to keep it on. 

Assistance
a) GHD Sit-ups (weighted) – 10×10 (sub: weighted sit-ups)
b) Barbell Bicep Curls – 4×10

1/11/2022 – WOD

Strength
a) BB Seated Shoulder Press – 5×7 (heavier than last wk)
b) BB Good Mornings – 4×10
—-Superset a/b every 3 min

Conditioning
5 RFT
8 Deadlifts (increasing RD 3 & 5)
12 T2B
3 Wall Walks (RX+ = 60ft HSW)
30 Lateral Bench Hop Overs

WOD Notes: Goal is 12-16 min. DL = 55/60/65%. T2B sub = weighted su/leg raises. WW sub = walk 1.5 laps around box or 30 shoulder taps. Try to move quickly on the hop overs and you must stand up on each one.

Assistance
a) 30 Sec Hollow Hold + 30 Sec Hollow Rock: 4 Sets
b) BB Skull Crushers – 4×10

1/10/2022 – WOD

Strength
a) Back Rack Lunges (5″ Deficit) – 4×10 (build)
b) Strict Pull-ups (wide grip) – 4×10
c) V-ups or Tuck-ups – 4×30-45 Sec
—Superset a/b/c every 4 minutes. Use same weight or a little lighter than last wk for lunges since deficit is more. 

Conditioning
4 RFT
10 Devil Press 50/35#
20/16 Cal Assault Bike
80 Double Unders

WOD Notes: Goal is 13-16 min. DP should take around 1 min each round, Bike = 1:30 at the most & DU = 1 minute. DU sub = 100 singles or 160ft versa. 

Assistance
a) Weighted Plank – 4 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 5×8 each arm

1/8/2022 – WOD

Conditioning “35 min cap”
Complete For Time w/ Partner
120/90 Cal Row
60 Overhead Squats 135/95#
10 Rope Climbs 15ft  (RX+ = 20ft)
60 Dball Over Shoulder 125/80#
10 Rope Climbs 15ft (RX+ = 20ft)
60 Overhead Squats 155/105#
120/90 Cal Row

WOD Notes: Goal is sub 35 min. You should be pushing the row at 90%+ effort and break it up as needed. OHS sub = Front squats and switch as needed. Use 50/55% of 1RM. RC sub = 2 heavy pulleys/rc or 6-7 RR/RC. 

1/7/2022 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×4 @ 70%
b) Glute Ham Raises – 5×8 or Leg Curls (Monkey feet) – 4×8 each leg 
c) Lateral/Front/Rear Raises – 4×10 each movement

1/6/2022 – WOD

Strength
3 Cleans + 3 Jerks x 5 Sets @ 70-80%
—One set every 2 minutes. Work up to a heavy complex at the end.

Conditioning
10 RFT
4 DB Clean n Jerk 70/45#
6 C2B Pull-ups (RX+ = 3-4 Bar MU)
8 Push-ups (hands on DB) (RX+ = 10)
***Complete 2x200ft on versa climber at some point in the WOD.

WOD Notes: Goal = 13-17 min. You should be able to avg around 1 min/rd. Versa Climber should take around 2 min each time you get on it. DB’s should be relatively challenging for 4 reps each round & not feel like a paper weight! Only one head has to touch the ground. You will follow one person for the versa climber portion of the workout.  

Assistance
a) L-sit (tapovers) – 5×20 (use kB or lift feet up/over line)
b) DB Bench Press – 5×8 (3 sec eccentric)