Strength
Every 3 Min x 5 Sets
a) RDL – 7 Reps @ 65-70% (little heavier than last wk)
b) DB Shoulder Press – 8 Reps
Conditioning
2 Min AMRAP x 10 (with a partner)
5 Power Clean @ 75%+ (increase each rd)
10 C2B Pull-ups (RX+ = 5-6 Bar MU)
Max Cal Ski
WOD Notes: Score = total cals. You should have 45-60 sec each round on the ski erg. C2B sub = chin over bar or banded strict pu. You need to get these done in 30 sec or less!
Assistance
Hollow Rocks – 6 sets: 45 sec on / 45 sec off
Strength
Every 3 Min x 4 Sets
a) Back Squat – 8 reps @ 65-72% (heavier than last wk)
b) DB Bench Press – 10 Reps (slow tempo on last rep – heavy)
Conditioning (16 min cap)
5 RFT
50 Double Unders
12 Bulgarian Split Squats 50/35# DB’s (6L + 6R)
15 Burpees
WOD Notes: You don’t have to jump for the burpees. Both DB’s should be on shoulders for split squats & elevate foot back on a bench. DU sub = 25 DU or 100 singles.
Assistance
a) Weighted Plank – 6 sets: 45 sec on / 45 sec off
b) DB Reverse Flies – 4×15 (pause at the top + slow eccentric)
Conditioning
15 Min AMRAP (w/ a partner)
30 Power Snatches 155/105#
80 Wall Balls 30/20# to 10/9ft
6 Rope Climbs 20ft
—Rest 3 minutes
12 Min Max Feet on Versaclimber (teams of 3)
WOD Notes: Goal is 2 rounds. PS should be 70% of max PS (quick singles, but shouldn’t feel too light). Alternate each rep on PS. Switch every 10 reps on WB (should feel heavier than normal). RC Switch every rep. You may climb to 12-15ft if necessary. You will do 4 sets of 1 min on / 2 min off of the versaclimber.
Strength/Conditioning
Make-up/Skill Day!
Strength
3 Position Clean (full) – Hang + Low Hang + Floor – 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3
Conditioning
12 Min AMRAP – 3 Rounds
12 Devil Presses 50/35#
120 Double Unders
***Max Feet on Versa Climber in remaining time
WOD Notes: Goal is to have 2+ min on the versa climber at the end. Large classes will stagger 2 min behind. DU sub = 60 DU or 200 singles.
Assistance
a) Banded Leg Curls – 4×15 (each leg)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 3 min
Strength
3 Position Snatch – Hang + Low Hang + Floor – 6 sets @ 70%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3
Conditioning
27-21-15-9
Push Jerk 115/75# (RX+ = 135/95#)
Cal Ski
*180ft Bear Hug Dball/Bag Carry after each rd 125/80#
WOD Notes: Jerks should feel light to where you can do each set in 2-4 sets with quick rest between. Girls will do 24/18/12/7 by rd on the ski erg. Bear hug carry will be 5 mats x 6 times.
Assistance
Weighted Sit-ups – 5×20 (GHD = advanced)
Strength
One Set Every 3 Min x 5 sets
a) RDL – 8 reps @ 60-65%
b) Incline DB Bench Press – 10 reps
—Do not touch floor on RDL. Knees should be slighty bent. Benches should be elevated under 45# bumper against wall.
Conditioning
10 Rounds (interval style w/ a partner)
5 Hang Power Clean @ 70% (increase each rd)
10 T2B (RX+ = 15)
15/12 Cal Assault Bike
WOD Notes: Each athlete does 5 rds & should take less than 90 sec/rd. First set can be a lighter, but try to increase each set & the 5th set for each athlete should feel real heavy! T2B sub = toe through ring or leg raises against rig. Sprint the bike each round!
Assistance
a) Hollow Rocks – 30 sec on / 30 sec off for 8 sets
b) Banded Tricep Extensions – 4×20
Strength
Every 3 Min x 4 Sets
a) Back Squat – 10 reps @ 65-70%
b) Strict Pull-ups (supinated) – 8-10 Reps (Sub: 5-6 negatives)
Conditioning (17 Min Cap)
For Time
25 GI Janes
40/33 Cal Row
50 Box Step-ups 70/45# DB 24/20″
40/33 Cal Row
25 GI Janes
WOD Notes: Use a bar above your reach if you can do a strict pu. You must hold DB on shoulder or front rack for the step-ups. Use only (1) DB.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) DB Bicep Curls – 3×15 (both at same time)
Conditioning
“40 Min Running Clock” – Partner WOD
A) 3k Row For Time
*Work up to a heavy Clean until the 20 Min Mark
B) At the 20 Min Mark:
500 Double Unders
*Work up to a heavy Jerk until the 35 Min Mark
C) At the 35 Min Mark:
5 Min AMRAP (relay style): Max Laps of DBall/Bag Bear Hug Carry 125/80#
WOD Notes: Today is meant to be lighter as far as intensity goes. The goal is to lift pretty heavy 90%+ of your max at an elevated HR. Part A is “you go, I go” on the rower. I’d recommend you switch every 500m & try to row at 90%+ effort. Part B – You work at the same time on the Double Unders. Part C – You will switch every 2 laps and should be a slow run with the bag/ball. 1 lap = 7 mats or 42ft.
