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12/11/2021 – WOD

Conditioning
25 Min AMRAP Ladder w/ Partner
2 Rounds “Macho Man” 165/115#  (RX+ = 185/125#)
6 C2B Pull-ups  (RX+ = 4 Bar/Ring MU)
30 Double Unders
4 Rounds “Macho Man” 165/115#
12 C2B Pull-ups  (RX+ = 8 Bar/ Ring MU)
60 Double Unders
6 Rounds “Macho Man” 165/115#
18 C2B Pull-ups  (RX+ = 12 Bar/Ring MU)
90 Double Unders
*Continue this Pattern until 25 min is up, then:
3 Attempts to Find Heavy 1 Rep of “Macho Man”

WOD Notes: “Macho Man” = 3 Power Clean + 3 Front Squat + 3 Jerks. Goal is to get into the round of 14 on MM. DU are the only movement where you will work at the same time as partner. DU sub = 2x Feet on Versa climber or 50/100/150 singles by rd. C2B sub = chin over bar or banded strict pull-ups. 

12/9/2021 – WOD

Strength
Snatch – 5×3 @ 75-80% (Squat at least 2 if you have mobility)
—One Set every 1:30. Heavier than last wk. Take extra time if needed.

Conditioning
4 RFT
20 DB Snatches (alternating) 70/45#
5 Wall Walks (RX+ = 60ft HSW)
25/20 Cal Row

WOD Notes: Goal is 15-19 minutes. DB Snatches should be done in 1-2 sets each rd, so shouldn’t feel super heavy. WW sub = 40 shoulder taps/rd or 3 laps sliders. 

Assistance
a) L-Sit (tuck) Pegboard – Accumulate 4 minutes
b) DB Z-Shoulder Press – 5×8

12/8/2021 – WOD

Strength
a) BB Hip Thrusts – 5×8 (heavier than last wk – pause at top)
b) DB Lateral/Front Raises – 6×10 (alternate between rounds)
—Superset a/b every 3 minutes. Start w/ Raises first.

Conditioning
5 RFT
8 Front Rack Lunges 165/105#  (RX+ = 185/125#)
12 T2B
18/15 Cal Ski

WOD Notes: Goal is 12-15 minutes. FRL should be around 50% of your FS max (challenging for 8 reps especially after 3rd rd). T2B sub = weighted sit-ups, GHD sit-ups, or Weighted Leg raises. 

Assistance
a) 20 Sec GHD Sit-up Hold + 15 Sit-ups + 20 Sec GHD Sit-up Hold: 5 Sets
b) Hip Adduction (rower seat) – 3×10 (each leg)

12/7/2021 – WOD

Strength
a) Bench Press – 5×5 @ 85% (heavier than last wk)
b) Face Pulls (pulley: rope) – 4×10
c) Hollow Hold – 5×30-45 Sec (try to go a few secs longer)
—Superset a/b/c every 3:30 minutes

Conditioning “15 Min Cap”
10 RFT
1 Rope Climb 20ft
5 Deadlifts @ 60%
8 Bar Facing Burpees

WOD Notes: RX would be 275/185#, so you can gauge off that. It should feel moderately heavy to where you have to maybe rest a few extra secs after RC before picking up bar. You must avg 1:30/rd in order to finish under cap. 

Assistance
a) DB Skull Crushers– 4×10
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet): 3×12 (each leg)

12/6/2021 – WOD

Strength
a) Back Squat – 5×5 @ 82.5% (heavier than last wk)
b) One Arm High Pulls – 3×12 (each arm)
—Superset a/b every 3 minutes. Last 2 sets are stand alone on the squats

Conditioning
1 Round
20 DB Hang Pwr CnJ 45/30#
20/16 Cal Assault Bike
—Rest 2 minutes
2 Rounds
15 DB Hang Sq Cleans 45/30#
15/11 Cal Assault Bike
—Rest 2 minutes
3 Rounds
10 DB Hang Clusters 45/30#
10/8 Cal Assault Bike

WOD Notes: Goal is 15-20 minutes. You will subtract 4 minutes from your total time. DB should feel light to where you can do each round in 1-2 sets. Try to finish fast on the last bike of each round since you have 2 minutes of rest!

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Reverse BB Bicep Curls – 4×10 (go lighter than normal)

12/4/2012 – WOD

Conditioning “40 Min Clock”
3 RFT w/ Partner
80/65 Cal Ski
20 (1 Burpee + 2 T2B) ***Work at same time
60 Wall Balls 30/20# to 10/9.5ft
20 (1 Burpee + 2 C2B PU)  ***Work at same time
40/30/20 Power Cleans by round (50/60/70% by rd)

WOD Notes: Goal is to get under 40 min cap. The ski, WB, & PC you will alternate “you go, I go”. If you can’t do a C2B PU, do a chin over bar PU or use a really low pull-up bar. You will each do 10 (1 burpee + 2 T2B) & same with Pull-ups. Round of 40 PC should feel real light to where you can do super fast singles or link 5 in a row. Round of 30/20 should just be singles and breakup as needed.

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)