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9/7/2020 – WOD

Conditioning
10 RFT
5 Devil Press 50/35#’s
7 Box Jump Overs 24/20″
9 T2B
—rest 1 minute
400m Farmers Carry 50/35#’s

WOD Notes: Goal is 15-20 min. This is a WOD where you should be able to move consistently & maintain the same pace each rd. Record time for WOD & 400m FC. Try to do FC without putting the DB’s down more than 3x & hook grip if you can! T2b sub = toe through ring or v-ups.

Assistance
a) Barbell Curls – 4×12
b) Barbell Skull Crushers – 4×12
c) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
—Superset a/b every 2:30

9/4/2020 – WOD

Conditioning
30 Min AMRAP
Run 600m
50 Lateral Burpees Over Bar
40 Front Rack Lunges 185/125#
6 Rope Climbs 20ft  (RX+ = 18ft legless)

WOD Notes: Goal is 2-3 rds. You will work at the same time for the run/burpees & “You go, I go” for the lunges/RC. RC sub = 2x pulleys/ring rows. You should switch every 10 reps for the lunges & those should feel challenging for 10 each set. 

9/3/2020 – WOD

Strength
Snatch (full) – 1 EMOM x 12 @ 75-90%

Conditioning
Complete 10 RFT (w/ a partner)
15 Russian KB Swings 88/70#
8 Strict C2B Pull-ups  (RX+ = 7 Bar MU)
15/12 Cal Ski

WOD Notes: Partner A will do one full round while partner B rests. You will do 5 rounds each. You should be under 2 minutes every round! Sprint the ski erg!

Assistance
L-Sit/Tuck – Accumulate 3 minutes

9/2/2020 – WOD

Strength
1 Clean + 2 Jerks every 75 Sec x 10 Sets
—Stay between 75-90% 

Conditioning
12 Min AMRAP
12 Push Press 135/95#  (RX+ = 155/105#)
7/5 Cal Assault Bike
10 Front Squat 135/95#
7/5 Cal Assault Bike
8 Thrusters 135/95#
7/5 Cal Assault Bike

WOD Notes: Goal is 3+rds. All barbell movements should be unbroken each round, so if you have to rest a few extra secs after each bike that’s fine. 

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Weighted Sit-ups – 4×30

9/1/2020 – WOD

Strength
a) RDL – 5×6 Reps @ 70-72% (little heavier than last wk)
b) DB Bench Press: 5×6 reps (heavy) + 1 max set @ 80% (10+ reps)
—Superset a/b every 2:30

Conditioning
5 RFT
6 Power Snatches 135/95#  (RX+ = 165/105#)
60 Double Unders
20/16 Cal Row

WOD Notes: Goal is 12-16 min. PS = 70%. DU sub = 30 DU, 120 singles, or 120ft Versa. Snatches should be quick singles. Large classes will stagger 75-90 sec behind.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 sets
b) Barbell Front Raises – 4×12
c) Reverse Flies DB – 4×15

8/31/2020 – WOD

Strength
Every 3:30 Min x 5 Sets
a) Back Squat: 4 Reps (2 Pause + 2 Regular) @ 80%
b) DB Bicep Curls: 8-10 Reps
C) DB Skull Crushers: 8-10 Reps

Conditioning
4 RFT
7 Dball Over Shoulder 150/100#
4 Wall Climbs (RX+ = 72ft HS Walk)
150m Sled Drag 90/60#

WOD Notes: Goal is 15-19 min. WC sub = 2-3 reps/rd or 2 Laps w/ feet on sliders. You should be able to walk fast with the sled!

Assistance
Weighted Plank – 10 Sets: 30 sec on / 30 sec off

8/29/2020 – WOD

Conditioning
25 Min AMRAP (w/ a partner)
40 Push Jerks 185/125#
80 T2B
120/90 Cal Row

WOD Notes: Goal is 2 rounds. PJ = 65% of max (switch every 5 reps). T2B sub = toe through ring, v-ups, or sit-ups. Break up the row anyway you’d like, but I’d recommend switching every 10-15 cals.

8/27/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Clean (full) – 2 reps @ 80%+
b) DB Bench Press – 8 reps (heavy)

Conditioning
For Time
125 Double Unders
50 Wall Balls 20/14# to 10ft
25 Power Cleans 175/115#
50 Wall Balls 20/14# to 10ft
125 Double Unders

WOD Notes: Goal is 12-16 min. DU sub = 60 DU, 200 singles, or 250ft versa. WB should feel light to where you can do them in 1-3 sets. PC = 60% (quick singles).

Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes

8/26/2020 – WOD

Strength
Snatch (full) – 2 Reps Every 75 Sec x 10 Sets @ 75+%
—Goal is no misses, so stay light and work on technique. You may power if you don’t have the OH mobility to squat.

Conditioning
12 Min Clock – 4 Rounds
8 Bar Muscle-ups (sub: 8-12 C2B Pull-ups)
400m Run
***Max Power Snatches in remaining time 135/95#  (RX+ = 155/105)

WOD Notes: Record time/# of snatches. You should have at least 1 min to do snatches at the end. Scale run to 250m if you can’t run a 400m in under 2 min even when fatigued. 

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – 4×25

8/25/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) RDL – 7 Reps @ 67-70% (little heavier than last wk)
b) 30-45 Sec HS Hold (against wall) or 45 Sec HS Walk Practice
—Lower bar until it’s slightly off the ground. Even rounds face the wall for HS Hold. Try to hold for a little longer than last week.

Conditioning
5 RFT
10 Devil Press (extra burpee each rep) 50/35#
20/16 Cal Assault Bike

WOD Notes: Goal is 17-21 min. You will do an extra burpee with hands on DB for the push-up, but you don’t have to stand up with DB or jump. DP will take between 90-120 sec/rd & bike should take 60-75 sec/rd.

Assistance
a) One Arm Alt DB Presses – 5×16 (8 each arm)
b) Glute Ham Raises: 4×10-12 or Banded Leg Curls: 4×15