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9/24/2021 – WOD

Conditioning (35 min cap)
3 RFT w/ a Partner
600m Run (w/ 30/20# ball)
50 (Burpee + T2B)
20 (2 Power CL + 2 FS + 2 Jerks) m: 135/155/175#, f: 95/105/125#

WOD Notes: Goal is to get under 35 min cap. Run = 3 min. Burpee+T2B = 3 min. Barbell complex each round should be around 5 min (11 min rounds on avg). Weights are 45%, 50%, 55% of CnJ by round. 

Announcement: Food of the Week Challenge starts next week and will go for the next 8 weeks! The point of this challenge is to introduce healthy foods into your diet so that you can make these food choices a part of your lifestyle. The health benefits of each food will be listed on the whiteboard every week which the coach will go over. You will get entered into a drawing to win a Kimberton Whole Foods Gift Card if you incorporate that food of the week into your diet. You will have an opportunity to have 8 entries by the end of the challenge. 

9/23/2021 – WOD

Strength
Hang Snatch – 6×3 @ 70%
—1 Set every 90 Sec. Work up to 80% by the end.

Conditioning
10 RFT w/ a Partner
8 Front Rack Lunges (heavy)
10 C2B Pull-ups  (RX+ = 7 Bar MU)
8 Laps Bear Hug Carry 150/100#

WOD Notes: Partner A will complete one round while Partner B rests. You will do 5 rounds each. Every round should take under 90 secs. Choose a weight for lunges that will be challenging for 8 reps each rd. If you want to start lighter the first round that’s ok but increase the weight for rd 2. C2B Sub = chin over bar or banded pu. 1 Lap = 30ft.

Assistance
a) L-Sit Tapovers – 8×12 (over a KB or a line on ground)
b) One Arm High Pulls – 4×10 each arm

9/22/2021 – WOD

Strength
a) Deadlift – 5×3 @ 80%+, 1 ME @ 70%
b) Ring/Bar Dips – 5×10 (sub: banded dips)
—Superset a/b every 3 minutes

Conditioning
5 RFT
3 Wall Walks  (RX+ = 5 or 60ft HSW)
15 Box Jump Overs 24/20″
20/16 Cal Ski

WOD Notes: Goal is 13-17 min. You don’t have to stand up on the BJ overs. Classes over 10 people can stagger the start 90 sec later. WW sub = 20 shoulder taps or 60ft seal/slider walk. 

Assistance
a) GHD Sit-ups – 10×10 (rest 15 sec between)
b) DB Lateral + Front Raises + Rear Raises – 4×10 each

9/21/2021 – WOD

Strength
a) Push Press – 5×3 @ 85%+, + 1 Set of Max Reps @ 75% (8-12 reps)
b) Hollow Rocks – 5×30-45 Sec
—Superset a/b every 2:30

Conditioning (12 Min Clock)
100/80 Cal Assault Bike For Time
*Every 2 minutes, starting at 0:00 do 8 Devil Press 50/35#’s

WOD Notes: If you don’t finish by the 8 min mark, you will bike for the remaining time (after you do the 5th set of DP) in 12 minutes. The most devil presses you will do is 5×8 (40 reps). You should be able to have a little over a minute each round to bike. This is going to be real difficult to finish in less than 5 sets, so try to finish in under 12 minutes. 

Assistance
a) DB Skull Crushers – 4×10
b) Hip Adduction (rower seat) – 4×8 (each leg)

9/20/2021 – WOD

Strength
a) Back Squat – 5×3 (2 Pause + 1 Regular) @ 80% (heavier than last wk)
b) Alternating DB Bicep Curls – 4×10 each arm (control tempo)
—Superset a/b every 3 min

Conditioning
3 RFT
40/32 Cal Row
30 Wall Balls 20/14# to 10/9.5ft
20 Hang Power Clean (m: 185/155/135#) (f: 125/105/95#)

WOD Notes: Goal is 14-18 min. Row should take no more than 2:30. WB should be done in no more than 3 sets. HPC should be done in sets of 5-8 reps (Rd 1), 2×10 (rd 2), & try to go unbroken to finish up WOD the 3rd set.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Banded Lat Pull Downs – 4×20 (heavy band)

9/18/2021 – WOD

Conditioning
30 Min Clock
150m Sled Drag 200/l40#
30 T2B
30 Hang Clusters (m: 95/115/135/155/175#) (f: 65/75/95/105/115)
30 C2B Pull-ups

WOD Notes: Goal is 4+ rounds and getting into the 5th round of the sled drag. Sled drag should feel real heavy so where you have to walk some of it but should be fast! This WOD is “you go, I go” except for the sled drag. T2B sub = T2R, knee above hips, weighted leg raises, or sit-ups. C2B sub = chin over bar or banded pu. No scaling reps.

9/16/2021 – WOD

Strength
Snatch + Hang Snatch + OHS (5 Sec Pause in bottom) @ 75%+
—One set every 90 Sec x 3 Sets, then One set every 2 Min x 3 Sets

Conditioning
For Time
20 Squat Snatches 135/95#  (60%)
200 Double Unders
50/40 Cal Assault Bike

WOD Notes: Goal is 7-10 minutes. If you lack OH mobility, then you can power snatch, but go a little heavier. It should be quick singles as well and take no more than 2:30 min. DU sub = 100 DU, 300 singles, or 200 lateral barbell hops. Each part should take roughly 2-3 minutes. 

Assistance
a) Landmine Barbell Rows or DB Rows – 4×10 (each arm)
b) L-Sit Tapovers – 6×15 (over a KB or a line on ground)

9/15/2021 – WOD

Strength
a) Clean + Hang Clean + Front Squat – 5 Sets @ 75%+
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30

Conditioning
13 Min Clock – 2 Rounds
30 Burpees
50/40 Cal Row
*Max Bar Muscle-ups in Remaining Time or GI Janes

WOD Notes: Goal is to have at least 2 minutes at the end to accumulate as many reps. Do not hold back on the 2nd row! Score is time & MU/GI Jane Reps. 

Assistance
a) GHD Sit-ups (weighted on chest) – 6×12
b) Barbell Skull Crushers – 4×10 (heavy)

9/14/2021 – WOD

Strength
a) Push Press – 5×4 @ 80%+
b) Hollow Hold – 5×30-45 Sec
—Superset a/b every 2:30

Conditioning
4 RFT
8 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
12 Push Jerk 155/105#
400m Run

WOD Notes: Goal is 13-17 min. You should have to take a little break before starting the jerks each round as the dball (not light) should get your HR up pretty high. Dball should take about 45-60 sec each rd & jerks unbroken in 15-20 sec. Try to keep runs under 2 minutes! Running sub = 300ft versa.

Assistance
a) DB Lateral + Front Raises – 4×10 each
b) Hip Adduction (rower seat) – 3×12 (each leg)

9/13/2021 – WOD

Strength
a) Back Squat – 5×4 (2 Pause + 2 Regular) @ 80% +
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 min

Conditioning
15 Min AMRAP
12/9 Cal Ski
8 FR Box Step-ups 115/75# 
2 Rope Climbs 15ft

WOD Notes: Goal is 6+ rds. Step-ups should be done unbroken and start to get difficult by the end of the WOD. RC sub = climb to 12ft, 4 up/downs, or 5 heavy pulleys. 

Assistance
a) Weighted Plank – 90 Sec on / 90 Sec off x 3 sets
b) DB Bicep Curls – 3×12 at same time