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2/2/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 5×2 @ 85%+ 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!

Conditioning
5 Rounds (interval)
1 Rope Climb 20ft
10/9/8/7/6 Front Squats by rd (increasing)
1 Rope Climb 20ft
20/16 Cal Row
*rest 1 min between rounds

WOD Notes: Goal is sub 1:45 each rd. Start at 55% of FS for round of 10 and make small jumps each round as reps go down. RC sub = climb 12-15ft, 2 up/downs per rc, or 7 ring rows/rc. Sprint the Row each rd!!!!!

Assistance
a) GHD Sit-ups (weighted) or Weighted Sit-ups – 6×15 (slow tempo)
b) One Arm High Pulls – 4×10 each arm

2/1/2022 – WOD

Strength
a) Shoulder Press – 5×3 @ 85%+ + 1×8-12 Reps @ 70%
b) 15-20 Sec Hollow Rock + 15-20 sec Hollow Hold – 5 Sets
—Superset a/b every 2:30 minutes

Conditioning
For Time
30 DB Snatches (2 arm) 50/35#
45/37 Cal Ski
60 Box Jump Overs 24/20″
45/37 Cal Ski
30 DB Snatches (2 arm) 50/35#

WOD Notes: Goal is 13-16 min. You should be able to do at least 5-8 reps in a row on the 2 arm db snatches. You don’t have to stand up on the box jump overs. Please try to avoid stepping & use a lower box to jump.

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

1/31/2022 – WOD

Strength
a) Back Rack Lunges – 5×6 (heavier than last wk) + 1×12-16
b) Strict Pull-ups (supine/neutral grip) – 5×6-8 Reps
—Superset a/b every 3 minutes. No deficit. Advanced should use weight for pull-ups. Back off set should be challenging for 12-16.

Conditioning
5 RFT
8 Hang Power Clean 155/105#  (RX+ = 185/125#)
3 Wall Walks (RX+ = 4 WW or 50ft HSW)
16/12 Cal Assault Bike

WOD Notes: Goal is 11-14 min. HPC = 65% (should be unbroken each rd but feel difficult especially after round 3). WW sub = 20 shoulder taps/rd or climb as high as you feel comfortable, but don’t scale reps. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15

1/29/2022 – WOD

Conditioning
3 RFT
80/60 Cal Assault Bike
10 (3 Deadlifts @ 67-70% + 6 DB Thrusters 50/35#)
6 (10 DB Hang Curls 50/35# + 10 Tricep Pushdowns)
—Rest 2 minutes after 3 rounds then:
40/30 Cal Assault Bike For Time

WOD Notes: Goal is sub 35 min & sub 1:30 for 40/30 AB. I’d recommend switching every 10 cals on bike. Partner A will do both the DL & Thrusters before Partner B goes. You will do 5 complexes each. Try to use same DB weight for the hang curls as well. Partner A will do the Hang curls while Partner B does the Tricep Pushdowns. (3 complexes each).

1/27/2022 – WOD

Strength
Hang Snatch + Snatch – 8 Sets @ 70-80% 
—1 Set every 90 sec

Conditioning
8 RFT
8 DB Snatches (alternating) 70/50#
5 C2B Pull-ups  (RX+ = 4 Bar MU)
40 Double Unders
—Rest 1 minute
200ft Versa Climber For Time

WOD Notes: Goal is 12-15 minutes. Versa goal = 60-90 sec. DB Snatches should be unbroken each rd & try to switch mid air every rep. C2B sub = chin over bar or banded pu. Strict PU = 3-4 reps. DU sub = 20 DU or 60 singles. 

Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec on / 45 Sec off: 6 Sets
b) Glute Ham Raises: 4×10 or Single Leg Curls (monkey feet) – 3×10 (each leg)

1/26/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 5×2 @ 80% + 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 5×6 (3 sec eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!

Conditioning
18 Min AMRAP
20/16 Cal Row
10 Burpee Box Jump Overs 30/24″
***At the 9 Min Mark, do 75 Wall Balls 20/14# to 10ft (Rx+ = 30/20#). 

WOD Notes: Goal is 5+ rounds. Once finished with WB, pick up where you left off in the AMRAP. You may adjust the height if necessary. Goal is to avg 1 round every 3 minutes.

Assistance
a) GHD Sit-ups (weighted) or Weighted Sit-ups – 8×10 (slow tempo)
b) DB Reverse Flies – 4×15

1/25/2022 – WOD

Strength
a) Shoulder Press (standing) – 5×5 (heavier than last wk)
b) Good Mornings – 5×8 (start light first set)
—-Superset a/b every 3 minutes

Conditioning
13 Min AMRAP Ladder
3/2 Cal Ski
3 T2B
6/4 Cal Ski
6 T2B
9/6 Cal Ski
9 T2B
12/9 Cal Ski
12 T2B
***6 Push Press @ 75% after each round. Continue pattern until 13 min is up.

WOD Notes: Goal is to get to the round of 24. Women will keep increasing ski cals by 3 each round. 15/12, 18/15/, 21/18, 24/21. T2B sub = T2R or Weighted Leg Raises/Sit-ups. PP should feel challenging for 6 reps especially when fatigue hits in the later rounds.

Assistance
a) Lateral/Front Raises – 4×12 each
b) One Arm High Pulls – 4×10 each arm

1/24/2022 – WOD

Strength
a) Back Rack Lunges – 5×10 (heavier than last wk)
b) One Arm High Rows (Pulley) – 5×8 (each arm – slow eccentric)
—Superset a/b every 3 minutes. Start light on first set. No deficit & don’t alternate

Conditioning
5 Rounds (interval)
7 Power Cleans @ 65-75% (increase rd 3 & 5)
12 DB Bench Press (heavy)
40 Lateral Hop Overs bench  (RX+ = 50)
—Rest 1 minute between rounds

WOD Notes: Goal is to focus on form on the cleans & control the tempo of BP, but sprint the hop overs. You don’t have to stand up on the Hop overs, so work on quick feet up and over! PC should be quick singles. Make sure BP is challenging for 12 reps!

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) BB Bicep Curls – 5×8 (heavy)

1/22/2022 – WOD

Conditioning
For Time w/ Partner – “40 Min Clock”
120/100 Cal Row
30 Burpee Pull-ups  (RX+ = Burpee MU)
40 Hang Squat Cleans 165/105#
100/80 Cal Row
30 Burpee Pull-ups  (RX+ = Burpee MU)
40 Hang Squat Cleans 185/125#
80/60 Cal Row
30 Burpee Pull-ups  (RX+ = Burpee MU)
Max Hang Sq Clean in remaining time

WOD Notes: Goal is to have a few minutes to try and find a heavy hang clean at the end. You may break up the work as needed. The WOD is “you go, I go”. When Partner A is doing the BPU, Partner B will do 30 sec of hollow rocks before you switch. You will continue this pattern until the 30 reps are done.

1/20/2022 – WOD

Strength
2 Cleans + 1 Jerk – 5 Sets @ 70-85%
—1 Set every 90 sec. Pwr Cl + Sq Cl is preferred.

Conditioning
10 Min Clock – 5 Rounds
6 Dball Over Shoulder 150/100#
60 Double Unders
***Max T2B, Bar Mu, Feet on Versa Climber or Whatever machine you didn’t use this week in remaining time

WOD Notes: Goal is to be finished in under 8 minutes & the accumulate as many reps of whatever movement you choose at the end. It should be a weakness that you want to work on!

Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec on / 45 Sec off: 6 Sets
b) Hip Abduction (monkey feet) – 3×10 (each leg)