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2/16/2022 – WOD

Strength
a) Back Squat – Work up to 95%+ & 1×8-10 @ 70%. Go for PR if you feel strong!
b) Straight Arm Pull-down (pulley-bar) – 5×8
—You will have a 15 Min clock to get all this work done. You don’t have to pause the squat.

Conditioning
12 Min AMRAP
12 Front Squats 135/95# 
25 Double Unders
12 C2B Pull-ups  (RX+ = 6 Bar MU)
25 Double Unders

WOD Notes: Goal is 5-7 rds. FS should be 45% of 1RM & unbroken or done in 1-2 sets each rd. DU sub = 12 DU, 30 sec of DU attempts or 50ft versa. No singles are allowed! C2B sub = 8-10 reps, chin over bar, or banded Pu. You should only be spending 45 sec max each rd. 

Assistance
a) GHD Sit-up Hold – 6 Sets: 30 sec on / 45 sec off
b) Barbell Bicep Curl & Barbell Skull Crushers: 4×12 each

2/15/2022 – WOD

Strength
a) Shoulder Press – Work up to heavy single
b) Push Press – Work up to a heavy single
c) Weighted Sit-ups (behind head) or GHD Sit-ups – 5×18
—You have 15 Min to get all this work done. Go for PR’s if you feel good!

Conditioning
10 RFT
3 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
6 Push Jerks @ 185/125# (60%)
12/10 Cal Ski

WOD Notes: Goal is 16-21 min. You don’t have to reset monitors. Dball should be heavier than normal or try to use 2 diff weights & do 1 heavy rep & 2 regular weight reps. PJ should be unbroken every round but get challenging towards the later rounds. Use the ski as recovery each rd. 

Assistance
a) Lateral/Front Raises – 4×12 (slow eccentric) 
b) GHD Back Extensions – 4×8 (weight behind head)

2/14/2022 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) One Arm High Rows (pulley) – 4×10 each arm
—Superset a/b every 3 minutes. Try to do same weight as last wk or more.

Conditioning
3 RFT
25 Weighted Burpees 50/35#
25 Box Jump Overs 24/20″
40/33 Cal Row

WOD Notes: Goal is 15-19 min. You will have 2 DB’s for the burpees. Try to bring feet up in between DB’s each time you pick them up & keep neutral spine. You don’t have to open up on the Box Jump overs (no rebounding allowed).

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×10 each arm

2/12/2022 – WOD

Conditioning
3 RFT w/ Partner
150m Sled Drag 200/135#
70/50/30 Thrusters (m: 115/135/185#)  (f: 75/95/125#)
70/50/30 T2B
10/8/6 Rope Climbs 20ft
400m Run

WOD Notes: Goal is sub 40 min. Sled Drag should feel heavy to where you may have to walk fast with it even though I want it to be a slow jog. Thrusters should be broken up into 10’s/5’s/3’s by round (that’s the suggestion). T2B sub = Weighted sit-ups/leg raises or hanging knee raises. RC sub = Climb 12-15ft or 2x heavy pulleys. Run sub = 300ft versa.

2/10/2022 – WOD

Strength
Clean + Hang Clean + Jerk – 6 Sets @ 70-90%
—One Set every 90 Sec. Work up to a heavy complex.

Conditioning “20 Min Cap”
12 RFT w/ partner (interval)
5 Power Clean (increase every 2 rds/person)
5 Push Jerks (increase every 2 rds/person)
15/12 Cal Ski

WOD Notes: Goal is avg 1:30-1:45/rd. You should either try to touch n go or do quick singles on PC. Weights are 60/65/70%. You will do 6 rounds each. Sprint the ski since you will have a good amount of rest each rd!!!!

Assistance
a) L-Sit/Tuck (Pegboard) – 15 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)

2/9/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 1×5@70%, 1×3@80%, 1×2@85%, 3×1@90%+
b) Straight Arm Lat Pulldown (rope) – 4×12
—Superset a/b every 3 min. Work up to a heavy single on squat & make sure to finish the pulldowns early so that you can rest for a heavy single.

Conditioning
5 RFT
10 Sandbag/Dball Squats 150/100#
8 Strict Pull-ups  (RX+ = C2B)
6 Laps Sandbag/Dball Carry (shoulder) 150/100#
60 Double Unders

WOD Notes: Goal is 13-17 min. You will have the ball/bag on your shoulder/upper back for the squats. 1 lap = 6 mats. RD 1/3/5 = Shoulder Carry. RD 2/4 = Bear Hug Carry. DU sub = 1/2 DU or 120ft versa climber by round (no singles allowed). 

Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) Hollow Rocks (Tabata – 10 rds)

2/8/2022 – WOD

Strength
a) Shoulder Press – 5×2 @ 85%+ + 2×8-12 Reps @ 70%
b) Weighted Sit-ups (behind head) or GHD Sit-ups – 5×15
—Superset a/b every 2:30 minutes

Conditioning
15 Min AMRAP
6 (1 DB Clean + 1 Hang DB Clean) 60/40#  (RX+ = 70/45#)
2 Wall Walks (RX+ = 3 WW or 40ft HSW)               
15/13 Cal Row

WOD Notes: Goal = 6+ rds. Try to go unbroken on the DB’s each round (12 reps in a row. You should be doing 3 ww/rd if you are quick at them. WW sub = 20 shoulder taps or climb as high as you feel comfortable on the wall. Row should take just around a min at the most each rd.

Assistance
a) Lateral Raises – 4×12 (slow eccentric) 
b) GHD Back Extensions – 4×10 (weight behind head)

2/7/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg)
b) DB Bench Press – 5×8 (heavy)
—Go light the first set of BSS (Bar in Front Rack). Superset a/b every 3 minutes.

Conditioning “18 Min Clock”
150/110 Cal Assault Bike For Time
Every 1:30, starting at 0:00, do:
*ODD RD = 8 Burpees
*EVEN RD = 5 Power Snatches 155/105# (70%)

WOD Notes: Goal is to try & finish the WOD in under 18 min, which isn’t going to be easy. You need to avg 12.5/9 cals by round. Burpees/PS should take 25-30 sec max. PS should be quick singles.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Tricep Pushdowns – 4×10 (heavy)

2/5/2022 – WOD

Conditioning “35 Min Clock”
3 Rounds w/ a Partner
250 Double Unders
80 Wall Balls 30/20# to 10/9.5ft
40 C2B Pull-ups (RX+ = 24 MU)
20 (1 Clean + 2 Jerks) 
***3rd Rd of BB Complex = work up to a heavy complex in remaining time

WOD Notes: Goal is to have at least 5 min at the end to find a heavy complex. DU sub = 400 singles or 1/2 dubs. C2B sub = chin over bar, banded pu, or ring rows. Do not scale reps. BB weight = (M: 165/215, F: 105/135)

2/3/2022 – WOD

Strength
Snatch + Hang Snatch: 8 Sets @ 70-80% (similar to last wk)
—1 set every 1:15 for first 4 sets, then 1:30 after that

Conditioning
13 Min AMRAP Ladder
3 Deadlifts 225/155#  (RX+ = 255/175#)
3 T2B
3 Bar Facing Burpees
6 Deadlifts
6 T2B
6 Bar Facing Burpees
9 Deadlifts
9 T2B
9 Bar Facing Burpees

WOD Notes: Goal is to get through halfway of the rd of 18 or into 21. DL = 55% of 1RM (should feel light to where you can keep moving and pick up the bar pretty quick after your burpees each rd. T2B sub = T2B or weighted raises/sit-ups.

Assistance
a) L-Sit/Tuck (Pegboard) – 20 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)
c) DB Bench Press – 5×8 (slow eccentric)