Conditioning (40 Min Cap)
3 RFT w/ Partner
80/60 Cal Assault Bike
40 T2B
60 (2) Arm DB Snatches 50/35#
40 T2B
60 DB Thrusters 50/35#
WOD Notes: Goal is sub 40 min. T2B sub = knee over hips, leg raises, or weighted sit-ups. This WOD is “you go, I go”.
Strength
a) Deadlift – 6×2 @ 85%+, 1×8-12 Reps @ 75%
b) DB Lateral Raises – 3×10 Reps ODD RD
DB Front Raises – 3×10 Reps EVEN RD
—Superset a/b every 3 Min
Conditioning
6 RFT
400m Run
12 Box Jump Overs 30/24″ (use hands to get over)
WOD Notes: This is a CAP workout. You should be able to have consistent movement throughout this WOD. Goal is 3 min rds so under 20 minutes total.
Assistance
L-Sit Tapovers – 8×12 (lift feet back and forth over KB or line)
REMINDER: Sign-up for the 8 Week Nutrition Challenge at the bottom of Sign-up sheet by this Sunday in order to be eligible to win awesome prizes & there’s no entry fee!! Week 2 will have more foods that you will need to consume. Try to keep eating beets & broccoli week 2 as well!!
Strength
a) Clean – 6×2 @ 80% (your choice to pwr/sq)
b) Dips (Bar/Ring) – 5×8 (focus on slow eccentric)
—Superset every 2:30
Conditioning
4 RFT
1 Rope Climb 20ft
10 (DB Clean + DB Hang Clean) 50/35#
1 Rope Climb 20ft
10 (HR Push-up + Burpee)
WOD Notes: Goal is 11-15 min. RC sub = climb 12-15ft or 3x pulleys or 2x up/downs. Try to make push-ups as strict as possible!!
Assistance
a) 30 Sec Russian Twists + 30 Sec Flutter Kicks – 4 sets
b) Glute Ham Raises 4×10 or Banded Leg Curls – 4×15 each leg
Strength
a) Back Squat – 6×2, 1xME @ 75% (1 Pause + 1 Regular) @ 85%+ (heavier than last wk)
b) Strict Pull-ups – 5×10 (use band if necessary)
—superset a/b every 3 minutes
Conditioning
5 Rounds For Time
500/350m Row
– After each row, perform 2 double unders for each row pull taken to complete 500/350m
WOD Notes: This is a CAP WOD. You will do the same amount of single unders as double unders. Goal is 16-20 minutes.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 4×12 each arm
Strength
a) Push Press – 6×2 @ 85%+, + 1 Set of Max Reps @ 75% (8-12 reps)
b) Weighted Sit-ups (weight behind head) – 5×20
—Superset a/b every 2:30
Conditioning
For Time
15 Power Snatches 135/95#
25 Overhead Squats 135/95#
75/60 Cal Ski
25 Overhead Squats 135/95#
15 Power Snatches 135/95#
WOD Notes: Goal is 10-14 minutes. PS should take between 60-75 sec the first round. OHS should be done in 2-3 sets max. If OH mobility is lacking you may do front squats. Ski should take 4-5 minutes.
Assistance
a) Barbell Bicep Curls – 5×10
b) Barbell Skull Crushers – 5×10
Conditioning (35 min cap)
3 RFT w/ a Partner
600m Run (w/ 30/20# ball)
50 (Burpee + T2B)
20 (2 Power CL + 2 FS + 2 Jerks) m: 135/155/175#, f: 95/105/125#
WOD Notes: Goal is to get under 35 min cap. Run = 3 min. Burpee+T2B = 3 min. Barbell complex each round should be around 5 min (11 min rounds on avg). Weights are 45%, 50%, 55% of CnJ by round.
Announcement: Food of the Week Challenge starts next week and will go for the next 8 weeks! The point of this challenge is to introduce healthy foods into your diet so that you can make these food choices a part of your lifestyle. The health benefits of each food will be listed on the whiteboard every week which the coach will go over. You will get entered into a drawing to win a Kimberton Whole Foods Gift Card if you incorporate that food of the week into your diet. You will have an opportunity to have 8 entries by the end of the challenge.
Strength
Hang Snatch – 6×3 @ 70%
—1 Set every 90 Sec. Work up to 80% by the end.
Conditioning
10 RFT w/ a Partner
8 Front Rack Lunges (heavy)
10 C2B Pull-ups (RX+ = 7 Bar MU)
8 Laps Bear Hug Carry 150/100#
WOD Notes: Partner A will complete one round while Partner B rests. You will do 5 rounds each. Every round should take under 90 secs. Choose a weight for lunges that will be challenging for 8 reps each rd. If you want to start lighter the first round that’s ok but increase the weight for rd 2. C2B Sub = chin over bar or banded pu. 1 Lap = 30ft.
Assistance
a) L-Sit Tapovers – 8×12 (over a KB or a line on ground)
b) One Arm High Pulls – 4×10 each arm
Strength
a) Deadlift – 5×3 @ 80%+, 1 ME @ 70%
b) Ring/Bar Dips – 5×10 (sub: banded dips)
—Superset a/b every 3 minutes
Conditioning
5 RFT
3 Wall Walks (RX+ = 5 or 60ft HSW)
15 Box Jump Overs 24/20″
20/16 Cal Ski
WOD Notes: Goal is 13-17 min. You don’t have to stand up on the BJ overs. Classes over 10 people can stagger the start 90 sec later. WW sub = 20 shoulder taps or 60ft seal/slider walk.
Assistance
a) GHD Sit-ups – 10×10 (rest 15 sec between)
b) DB Lateral + Front Raises + Rear Raises – 4×10 each
Strength
a) Push Press – 5×3 @ 85%+, + 1 Set of Max Reps @ 75% (8-12 reps)
b) Hollow Rocks – 5×30-45 Sec
—Superset a/b every 2:30
Conditioning (12 Min Clock)
100/80 Cal Assault Bike For Time
*Every 2 minutes, starting at 0:00 do 8 Devil Press 50/35#’s
WOD Notes: If you don’t finish by the 8 min mark, you will bike for the remaining time (after you do the 5th set of DP) in 12 minutes. The most devil presses you will do is 5×8 (40 reps). You should be able to have a little over a minute each round to bike. This is going to be real difficult to finish in less than 5 sets, so try to finish in under 12 minutes.
Assistance
a) DB Skull Crushers – 4×10
b) Hip Adduction (rower seat) – 4×8 (each leg)
Strength
a) Back Squat – 5×3 (2 Pause + 1 Regular) @ 80% (heavier than last wk)
b) Alternating DB Bicep Curls – 4×10 each arm (control tempo)
—Superset a/b every 3 min
Conditioning
3 RFT
40/32 Cal Row
30 Wall Balls 20/14# to 10/9.5ft
20 Hang Power Clean (m: 185/155/135#) (f: 125/105/95#)
WOD Notes: Goal is 14-18 min. Row should take no more than 2:30. WB should be done in no more than 3 sets. HPC should be done in sets of 5-8 reps (Rd 1), 2×10 (rd 2), & try to go unbroken to finish up WOD the 3rd set.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Banded Lat Pull Downs – 4×20 (heavy band)
