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1/19/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 5×3 @ 80% + 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 5×7 (slow eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!

Conditioning
18 Min AMRAP w/ Partner
16 Power Snatches (increase by rd)
40/32 Cal Assault Bike
4 Rope Climbs 20ft

WOD Notes: Goal is 3+ rds (get into 4th rd of bike). PS should start @ 60% & increase by 5% each rd. You may break up the work as needed. RC sub = 2 heavy pulleys/RC or 7 rings rows/rc.

Assistance
a) Lateral/Front/Rear Delt Raises – 3×12 each
b) Trunk Rotations (puley) – 3×10 each side

1/18/2022 – WOD

Strength
a) BB Seated Shoulder Press – 5×6 (heavier than last wk)
b) GHD Sit-ups or Weighted Sit-ups: 5×20
—-Superset a/b every 3 min

Conditioning
5 Rounds (interval)
15/12/9/6/3 Push Jerks (increase by rd)
15 Burpees (no jump)
8 Laps Sandbag/Dball Carry 125/80#  (RX+ = 150/100#)
—Rest 1 min between rounds

WOD Notes: Goal is sub 2:30/rd. Jerks should be unbroken each rd & be challenging. (M: 155/175/195/215/235) (F: 105/115/125/135/155#). Start @ 45% of 1RM. You will alternate between bear hug & shoulder carry every 2 laps. 1 Lap = 6 mats. 

Assistance
a) Tricep Pushdowns (pulley) – 4×10
b) GHD Back Extensions – 4×10 (barbell behind head)

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.