Blog

12/2/2021 – WOD

Strength
Snatch – 5×4 (Squat at least 2 if you have mobility)
—One Set every 1:30. Use 70-75% the entire time.

Conditioning
5 RFT
10 Box Step-ups 115/75# 20″
2 Rope Climbs 15ft
6 Laps Dball Carry (shoulder) 150/100#

WOD Notes: Goal is 11-15 min. 1 Lap = 6 mats (36ft). RC sub = climb to 12ft, 8 DB rows (each arm), or 5 heavy pulleys each rd. The step-ups are in the front rack position. You must stand up all the way before putting other foot down on box.

Assistance
a) L-Sit (tuck) Pegboard – Accumulate 3 minutes
b) One Arm DB Shoulder Press – 4×8 each arm (slow eccentric)

12/1/2021 – WOD

Strength
a) BB Hip Thrusts – 5×8 (heavier than last wk – pause at top)
b) One Arm High to Low Rows (pulley) – 5×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
2:15 AMRAP x 10 w/ Partner
1 Round “DT”
Max Cal Assault Bike

WOD Notes: Score = total cals. Don’t reset monitor! Goal is to have 45-60 sec on the bike each round, so DT should only take 1-1:15. DT = 12 DL + 9 HPC + 6 Jerks. Rounds 1/2/4/5 = 155/105#. Round 3 = 185/125#. So the middle round is the “heavy” round.

Assistance
a) 20 GHD Sit-ups + 15 Sec Hold x 5 Sets
b) DB Lateral/Front Raises – 4×10 each (control tempo)

11/30/2021 – WOD

Strength
a) Bench Press – 5×5 @ 82.5% (heavier than last wk)
b) Straight Arm Lat Pulldown – 5×7 (heavier than last wk)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 3:30 minutes

Conditioning
1-10 Reps of:
Devil Press 45/30#
*30 Double Unders after each round & You must complete 400ft (2x200ft) on Versaclimber at some point during the WOD. The point of this is to give your shoulders a break from the DP/DU.

WOD Notes: Goal is 15-18 minutes. DU sub = 50 Singles each rd. You must do 2x200ft on the versa climber at some point during the workout. It is your choice. You will just have to keep an eye out when one becomes available. 

Assistance
a) Tricep Pushdowns (pulley) – 4×15 (go a little ligher than normal)
b) Glute Ham Raises: 4×10 or Single Leg Curls (monkey feet): 4×10 (each leg)

11/29/2021 – WOD

Strength
a) Back Squat – 5×5 @ 80% (heavier than last wk)
b) One Arm High Pulls – 5×6 (each arm 3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
For Time
20 Goblet Squats 120/80#
4 Wall Climbs (RX+ = 60ft HSW)
20/16 Cal Row
30 Goblet Squats 100/60#
6 Wall Climbs (RX+ = 80ft HSW)
30/24 Cal Row
40 Goblet Squats 80/40#
8 Wall Climbs (RX+ = 100ft HSW)
40/32 Cal Row

WOD Notes: Goal is 14-17 min. You must hold one DB vertically for the goblet squat. You should be able to do each weight in 2-3 sets at the most. WC sub = don’t climb too close to wall or elevate feet on box in pike position and walk around box 1.5/3/4.5x by round. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls – 4×10 (2 sec eccentric)

11/27/2021 – WOD

Conditioning “40 Min Clock”
10 RFT w/ a Partner
25/20 Cal Assault Bike
14 C2B Pull-ups (RX+ = 8 Bar MU)
8 Clean n Jerks (increase every 2 rds)
***In remaining time, work up to a heavy single Clean n Jerk

WOD Notes: You will have time to get to the max lift at the end unlike Thursday! This should take you no more than 35 minutes. You need to sprint the bike each rd, since you will only be on it once/rd. C2B sub = chin over bar or banded pu. This entire WOD is “you go, I go”. You need to be fast with your transitions! M = 135/165/185/205/225#. F = 95/115/125/135/145#. Let’s go!!!. The weight % is 45-70%.

11/25/2021 – Happy Thanksgiving!

Conditioning (40 Min Clock)
For Time w/ a Partner
80 Double Dutch Burpees
80 Power Snatches 75/55#
80 T2B
80 Thrusters 75/55#
60 Double Dutch Burpees
60 Power Snatches 115/95#
60 T2B
60 Thrusters 115/95#
40 Double Dutch Burpees
40 Power Snatches 145/105#
40 T2B
40 Thrusters 145/105#
*Build to heavy Thruster from Floor in remaining Time

WOD Notes: Goal is to finish the WOD in under 40 min and have a few minutes to do 1-2 attempts at a heavier thruster at the end. First barbell should be super light to where you’re doing 10-15 reps unbroken. 2nd BB should be 5 at a time on the snatches/thrusters. 3rd BB should be singles back and forth on the snatches & 5 at a time on the thrusters! We will be drawing the winners for the “Food of the Week” Challenge at 8:15am. The 2nd class won’t start warming up until 8:25-8:30ish. If you are not present and your name is drawn, you will get last dibs of prizes, so if you can make class that would be great!

11/24/2021 – WOD

Strength
a) BB Hip Thrusts – 5×10 (heavier than last wk – pause at top)
b) One Arm High to Low Rows (pulley) – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
25/20 Cal Row
10 Climb Up & Overs 60/48″
15 Deadlifts @ 60%

WOD Notes: Goal is 3 rds + the row. You will use your arms to hop up & over a box for the climb up & overs. DL should be done in sets of 5 if possible. The row will take about 90 sec. CUO will take about a minute & the 15 DL will take around a min as well. Try to maintain the same pace each round. 

Assistance
a) 15 GHD Sit-ups + 20 Sec Hold x 5 Sets
b) Leg Curls (monkey feet) – 4×10 (each leg)

11/23/2021 – WOD

Strength
a) Bench Press – 5×5 @ 80% (heavier than last wk)
b) Straight Arm Lat Pulldown – 5×8 (heavier than last wk)
—Superset a/b every 3 minutes

Conditioning
12 Min AMRAP
4 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
8 DB Bench Press (heavy)
12/10 Cal Ski

WOD Notes: Goal is 5+ rds. Dball should be heavier if possible. Choose DB’s that will be challenging for 8 reps especially by the 3rd rd. Focus on using entire torso/core on the ski instead of breaking at the arms first!

Assistance
a) Trunk Rotations (pulley) –  3×12 each side
b) Tricep Pushdowns (pulley) – 5×8 (heavier than last wk)

11/22/2021 – WOD

Strength
a) Back Squat – 5×5 @ 77% (heavier than last wk)
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
10 Min AMRAP Ladder
2 Hang Power Clean 135/95#
2 Front Rack Lunges 135/95#
12 Double Unders
4 Hang Power Clean
4 Front Rack Lunges
24 Double Unders
6 Hang Power Clean
6 Front Rack Lunges
36 Double Unders
***Continue pattern for remaining 10 minutes

WOD Notes: Goal is to get into the round of 14/14/84. Barbell should feel light to where you can go unbroken on both movements through the round of 10. After that, you may have to break it up.

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) 8 BB Bicep Curls + 80ft Gun Walk: 4 Sets

Thanksgiving Day
7am & 8:15am Classes
***Food of the Week Prizes will be drawn in between the classes!

11/20/2021 – WOD

Conditioning “35 Min Cap”
For Time w/ a Partner
30 Deadlifts 315/205# (65%)
4 (30 Sec Wall Sit + 1 Rope Climb 20ft)
80/60 Cal Ski
50 Deadlifts 275/185# (55%)
6 (30 Sec Wall Sit + 1 Rope Climb 20ft)
100/80 Cal Ski
70 Deadlifts 225/155# (50%)
8 (30 Sec Wall Sit + 1 Rope Climb 20ft)
120/100 Cal Ski

WOD Notes: Goal is to finish in the 35 min cap. Partner A will WS while partner B rope climbs. RC sub = climb 12-15ft or do 8 Ring Rows/rc. Everything else is “you go, I go”.