Blog

2/22/2021 – WOD

Strength
a) Back Squat – 4×10 @ 65-75% (1st = light, 4th = heavy!)
b) One Arm High Pulls – 4×10 (each arm)
—superset a/b every 3 minutes. This is a transition wk where we increase volume with slightly lighter loads we’ve been using the last few wks.

Conditioning
10 RFT
12 Wall Balls 20/14# to 10/9.5ft  (RX+ = 30/20# to 10/9.5ft)
8 T2B  (RX+ = 10)
30 Double Unders  (RX+ = 35)

WOD Notes: Goal is 14-18 min. Try to make your transitions quick between movements! WB should be unbroken!! T2B sub = T2R, leg raises on bench with 5# weight between feet, or sit-ups/v-ups. DU sub = 15 DU, 50 singles, or 60ft versa. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB One Arm Bent-over Rows: 4×12 (each arm)

2/20/2021 – WOD

Conditioning (with partner)
10-20-30-40-50 Reps of:
Deadlifts 225/155#  (RX+ = 245/165#)
Double Dutch Burpees
—Then Immediately into:
50-40-30-20-10 Reps of:
DB Lunges 50/35#
2 Arm DB Snatches 50/35#

WOD Notes: Goal is sub 25 min. The entire WOD is “you go, I go” except for the burpees you will work at the same time. You must stand up your burpees before jumping over bar. DL = 50% of your max. Should be able to touch n go majority of reps. You can break up the work as needed. DB’s should be on the shoulders for the lunges. The entire workload is 75 reps for each movement/person.

2/18/2021 – WOD

Strengtb
Snatch – 1 EMOM x 6, 1 Every 90 Sec x 6  (12 reps)
—Work up to a heavy single. Start @ 70%

Conditioning
5 RFT
18/14 Cal Ski
12 HSPU  (RX+ = Strict)
9 Back Squats (BW or 50% of max)

WOD Notes: Goal is 15-17 min. HSPU sub = DB Strict Press (heavy for 12). Back squats should be unbroken each round but feel somewhat challenging. Normally I would program ending a WOD with an all out ski, but it’s active recovery thursday!

Assistance
a) DB Lateral/Front Raises – 4×10 (3 sec eccentric)
b) DB Reverse Flies – 4×15

2/17/2021 – WOD

Strength
Deadlift – 15 Min to Work up to a Heavy Single

Conditioning
4 Rounds (interval style)
6 C2B Pull-ups  (RX+ = 10-12 C2B or 4-6 Muscle-ups)
12 Hang Power Clean (m: 165/185#) (w: 105/125#)
6 C2B Pull-ups (RX+ = 10-12 C2B or 4-6 Muscle-ups)
24/18 Cal Assault Bike
—Rest 90 sec between rounds

WOD Notes: Goal is to be under 3:30 min/rd. C2B sub = chin over bar, banded pu, or 8 RR. Score = total time minus 4.5 minutes. Rounds 1&2 are the lighter weight (60%). Rounds 3&4 are the heavier weight (65%). You should be able to do the HPC in 3 or less sets.

Assistance
a) BB Bicep Curls – 4×12
b) Weighted Sit-ups – 4×25

2/16/2021 – WOD

Strength
5 Burpees + 1 Clean Every 90 Sec x 10 Sets
—Start @ 75% & work up to a heavy clean

Conditioning
6 RFT
5 Dball Over Shoulder 150/100#
10 DB Bench Press (heavy)
15/12 Cal Row

WOD Notes: Goal is 13-17 min (avg 2:30/rd). Try to use a heavier dball/bag than normal, since it’s only 5 reps/rd. DB’s should feel challenging for 10 reps unbroken each rd. You shouldn’t have to break them up until after the 4th rd if you have to. 

Assistance
a) 5 sets: 30 sec V-Ups + 30 Sec Hollow Rocks
—Rest 1 min between sets
b) Barbell Skull Crushers – 4×12

2/15/2021 – WOD

Strength
20 Min to work up to a heavy OHS, Front Squat, or Back Squat
—Most of you don’t have a 1RM OHS, so I’d recommend doing that unless your OH mobility isn’t proficient enough. Do 1 set max reps (8-10) @ 75% after you find 1RM.

Conditioning
12 Min AMRAP Ladder
2 Front Squats 155/105#  (185/125# back down ladder)
2 Push Jerks 155/105#  (185/125# back down ladder)
15 Double Unders
4 Front Squats
4 Push Jerks
30 Double Unders
6 Front Squats
6 Push Jerks
45 Double Unders
*Continue this pattern until 10/10/75. Once you finish 10/10/75, increase weight & go back down the ladder to 8/8/60 and so on…

WOD Notes: If you finish in under 12 min your workout is done and that’s your time otherwise it’s a 12 min amrap. FS/Jerk is the same weight and should be around 55% up the ladder & 60% back down ladder. DU sub = 2x singles or 10/20/30/40/50 DU by rd. You may also sub same amount of ft for versa.

Assistance
a) Weighted Plank – 8 Sets 45 Sec on / 45 Sec off
b) Hip Adduction (use rower seat) – 3×12 (each leg)
c) One Arm High Pulls – 4×12 (each arm)

2/13/2021 – WOD

Conditioning
30 Min AMRAP w/ a Partner
100/80 Cal Assault Bike
50 GI Janes  (RX+ = 40 Muscle-ups)
30 Squat Snatch (m: 135/165#) (f: 95/115#)

WOD Notes: Goal is 2+ rounds. You may break up work as needed. The bike & snatches are “you go, I go”. The GI Janes you may work at the same time. If you don’t have the mobility to sq snatch you will do 30 (1 power snatch + 1 back squat).

2/11/2021 – WOD

Strength
Hang Snatch – 1 EMOM x 12
—Start @ 70% & work up to a heavy single

Conditioning
Every 4 Min x 4 Sets
12 Back Rack Lunges (Increase 20/10# by rd)
10-20 HSPU  (RX+ = Strict)
10 Lap Sandbag/Ball Carry on Shoulder 125/80#

WOD Notes: Goal is to have at least 1 min rest between rds to switch weights for lunges. RX Weights start @ 155/105# just like Tuesday. HSPU sub = 3-5 WC/rd or 10-15 DB Strict Press. 

Assistance
a) Strict Pull-ups (close-grip – 5×8 (2 sec eccentric)
b) Side Plank: 8×30 sec each side (weighted on hip)

2/10/2021 – WOD

Strength
a) Deadlift (3″ riser) – 5×2 @ 85%+
b) DB Bench Press – 5×6-8 reps (5 Sec negative each rep)

Conditioning
3 RFT
15 Deadlifts 315/205#  (65%)
2 Rope Climb 20ft
25/20 Cal Ski

WOD Notes: Goal is 12-15 min. DL should feel heavy to where you do 5 reps at a time or singles when you start to get fatigued. RC sub = 4 up/downs per rd, 5 heavy pulleys, 10 Strict Pull-ups, or 15 ring rows. 

Assistance
a) Seated DB Bicep Curls – 4×10 (3 sec eccentric)
b) DB Skull Crushers – 4×10 (3 sec eccentric)
c) Weighted Sit-ups – 10×10 (20 sec rest between)

2/9/2021 – WOD

Strength
Hang Clean n Jerk – 1 EMOM x 10
—Start @ 70% & work up to a heavy single

Conditioning
20 Min AMRAP w/ Partner
160 Double Unders
40 Burpees (no jump)
20 Clean n Jerks 155/105# (increase 20/10# by rd)

WOD Notes: Goal is to get 4+ rds. You can split the work anyway you’d like. You will work at the same time for the double unders and burpees. The CnJ are “you go, I go”. CnJ = 55/60/65/70/75% by rd.

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock – 5 sets
b) DB Bent-over Rows – 4×12 (each arm)