Strength
EMOM x 12 – 1 Clean n Jerk @ 75-85%
Conditioning
For Time – “2019 CF Masters Event #1”
500m Row
30 Bar Facing Burpees
—At the 9 Min Mark
30 Bar Facing Burpees
500m Row
WOD Notes: This WOD is supposed to be a sprint (under 4 min), but pace the row to 95% & try to go through burpees as fast as you can on the first part.
Assistance
L-Sit/Tuck (Pegboard) – Accumulate 4 minutes
Strength
1 Snatch (full) every 45 sec for 12 reps @ 75-85%
Conditioning
For Time – BiCouplet 1&2 (Masters 2019 WOD’s #7/8)
12-9-6
Power Snatch 135/95#
Bar MU
—Rest 1 min
21-15-9
Power Snatch 85/55#
C2B Pull-ups
WOD Notes: You should be able to do quick singles on the snatches for the first couplet & touch n go a lot of the reps on the 2nd one since it’s lighter. There is a 6 min cap for each WOD w/ 1 min rest in between.
Assistance
GHD Sit-ups – 5 Min AMRAP
Strength
a) RDL – 5×5 @ 65-70% of DL (first rep starts from top)
b) DB Bench Press – 5×6-8 reps (heavy for that rep range)
—Superset a/b every 3 min
Conditioning
Every 3 min x 5 sets
6 Dball Over Shoulder 150/100#
50ft HS Walk or 3 Wall Climbs
15/11 Cal Assault Bike
WOD Notes: Each round should be fast, so really try to push the bike! You should be getting at least one min rest each rd.
Assistance
Hollow Rocks: 1 min on / 1 min off for 5 sets
Strength
Front Squat – 5×2 (Work up to a heavy 2 rep – start @ 80%)
Conditioning – 2019 Masters CF Games WOD #2
5 RFT – (16 min cap)
3 Rope Climbs 14ft
15 Front Squat 115/75#
60 Double Unders
WOD Notes: RC Scale = 1-2/rd or 5 pulleys/rd. FS = 35% (should be unbroken). DU scale = 30/rd or 100 singles.
Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Weighted Plank – 10 sets: 30 on / 30 off
Conditioning
4 Rounds (interval style)
12 DB squats 70/45#’s
9 Deadlifts 255/165# (55-60%)
6 Strict C2B Pull-ups (RX+ = Muscle-ups)
400m Run
—Rest 1 Min between
WOD Notes: Use (2) DB for the squats. DL should be touch n go or quick singles. Scale C2b to chin over or banded PU (make sure they are difficult!)
Strength/Conditioning
Make-up/Skill Day
Reminder: No 8am or 11-2pm Open GYM Saturday!
Strength
Power Snatch + Full Snatch – 1 set every 75 sec for 10 sets.
—Start light & build to heavy set. Power both if OH mobility is limited!
Conditioning
12 Min AMRAP
3 Burpees
3 DB Snatches (alternating) 70/45#
6 Burpees
6 DB Snatches (alternating) 70/45#
9 Burpees
9 DB Snatches (alternating) 70/45#
***Continue with this pattern until 12 min is up
—Rest a few min then:
300ft For Time on Versaclimber
WOD Notes: Use a DB where you can muscle snatch all of them. You don’t have to jump for Burpees, just stand! Goal is sub 2 min for Versaclimber!
Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes
Schedule Changes Next Few Days
1) No 7pm class Thursday
2) Rage closes at 6pm Friday
3) No 8am Open Gym or 11-2pm Open Gym. 9am & 10am classes only
Strength
Every 3 Min x 5 Sets
4 Back Squats @ 75%+ (similar weight to last wk)
8-12 Ring Rows
Conditioning (15 min cap)
For Time
40/30 Cal Ski
20 T2B (RX+ = 30)
40 Front Rack Lunges 145/100#
20 T2B (RX+ = 30)
40/30 Cal Ski
WOD Notes: Ski should take around 2-2:15 min each time, so scale cals if you can’t do that. T2B scale = Row through Ring or knee above hips. Lunges should be done in 4-5 sets max (use about 40% of BS).
Assistance
GHD Sit-ups – Tabata 10 Rounds
Announcement: 7pm class this Thursday is cancelled!
Strength
EMOM for 10 min
20 Double Unders + 1 Clean n Jerk (full) @ 75%+
—Work up to a heavy single by the end of EMOM
Conditioning
Every 3 min x 5 sets
10 Hang Power Cleans 155/105#
10 Push Jerks 155/105#
20/15 Cal Row
WOD Notes: Goal is to avg 2:00-2:15/round. You should have to break up HPC once, but go unbroken on the jerks. Use round 50% of your lower max. Try to push the row! I’d rather see a larger deviation by round than you hold the same pace each rd.
Assistance
Hollow Rocks – Tabata 10 rounds
Strength
a) Hex Bar DL – 5×6 @ 70-75% (1-2 sets should feel real heavy)
b) Push-ups (hands on DB) – 5×10-20 (advanced = DB on back)
—Superset a/b
Conditioning – Area 51 Ready – compliments of Ross
12 Min Running Clock
400m Run
30 GI Janes
400m Run w/ Dball 125/80#
Max Cals on Assault Bike in remaining time
WOD Notes: Choose a PU Bar above your reach if you can do an unassisted PU. DO NOT Drop the Dball outside!! You can carry it on your shoulder & switch back & forth as many times as you’d like. You should have 2-4min on the bike.
Assistance
Weighted Plank – 10 sets: 30 on / 30 off
