Every 2:30 x 5 sets
a) Power Clean – 2 reps @ 85%+ (build to heavy double)
b) DB Bench Press – 10 Reps (heavy)
Conditioning (13 min cap)
8 Power Clean 185/125#
16/13 Cal Ski
WOD Notes: PC = 60-65% of 1RM. Should be singles the entire WOD. Try to make transitions quick and avg 2:30/rd to get under the cap!
a) Hollow Rocks – Tabata for as long as possible or accumulate 3 minutes
b) Banded Tricep Extensions – 4×20
Every 3 min x 5 sets
a) Back Squat – 3 reps 75-80%+
b) One Arm High Pulls – 8 reps each arm
Conditioning (18 min cap)
10 Devil Press 50/35#
20 DB Squats 50/35#
30/25 Cal Row
WOD Notes: Use same DB for Devil Press and squats. Should be able to do squats unbroken or in 2 sets. Try to hold 4 min round pace or less.
Weighted Plank – 10 sets: 30 sec on / 30 sec off
Complete 3 Rounds (w/ a Partner)
20 Clusters 175/115#
30 Strict Pull-ups
40 Front Rack Lunges 175/115#
50 (2 HR Push-up + 1 Burpee over Bar)
WOD Notes: Goal is sub 35 min on this! Clusters/lunges = “You go, I go”. Pull-ups/Push-up + Burpee = you work at the same time. For the Push-up complex, you will do 2 push-ups. On the 3rd one you will get up like a burpee. You will run at the same time as well. If one of you is significantly slower on the run, you can scale to 250m. You may break up the work as needed.
Anouncement: No Open Gym Sunday
Snatch + Hang Snatch – 6 Sets @ 75%+ (heavier than last wk)
—Do one set every 90 sec, then take more rest at the end if needed
10 Rounds w/ a partner (interval style)
6 Dball Over Shoulder 125/80#
1 Rope Climb 20ft or 1 Pegboard Ascent
15/13 Cal Row
WOD Notes: Each round should be between 1:15-2 min at the most, so it should take less than 20 min! Really try to sprint the row!
a) One Arm High Pulls – 4×10 (each arm)
b) L-Sit/Tuck (pegboard) – 6 sets: 30 sec on / 45 sec off
2 Position Clean n Jerk: Hang + Floor + Jerk. 5 sets @ 75%+
—One set every 2 min. Work up to a heavy set.
12 Min Running Clock – 3 Rounds
10 Clean n Jerks 165/105#
100 Double Unders
***Max Muscle-ups in remaining time or GI Janes
WOD Notes: Record time for WOD & total reps. CnJ should feel pretty light (60-65%). You don’t have to squat them. DU sub = 50-75 DU or 200 singles. You may choose between ring or bar for muscle-ups.
a) Barbell Bicep Curls – 4×12
b) Tabata Abmat Situps (weighted behind head) – Accumulate 100 reps
a) RDL – 10/8/6/4/2 reps (use weights that are heavy for each rep range)
b) One Arm Shoulder Press – 7 reps (each arm – 3 sec eccentric)
—Superset a/b every 2:30
Conditioning (20 min cap)
For Time (w/ partner)
60 Power Snatches (increase weight every 20 reps)
120 Wall Balls 30/20# to 10/9ft
180/140 Cal Ski
WOD Notes: You may break up the work anyway you want. You’re looking at 5 min for Snatches, 4 min for WB, & 7-10 min for ski. RX weights for snatches are 135/95#, 155/105#, 175/115#. You may touch n go a few reps on the first barbell, but after that it should be quick singles. Try to really sprint the ski erg! Lock your elbows in & crunch down aggressively with core!
a) Banded Leg Curls – 4×15 (each leg) Advanced = GHR
b) Barbell Skull Crushers – 4×12
Every 3 Min x 6 Sets
a) Back Squat – 4 reps @ 70-85% (heavier than last wk)
b) DB Bench Press – 6 reps (heavy)
Conditioning (16 min cap)
10 Burpee Box Step-overs 20″ (45/30# DB)
20/15 Cal Assault Bike
15 Burpee Box Step-overs 20″ (45/30# DB)
25/20 Cal Assault Bike
20 Burpee Box Step-overs 20″ (45/30# DB)
30/25 Cal Assault Bike
WOD Notes: You may use a lower box if necessary. T2B sub = toe through rings or 5 less t2b per round. You may scale the cals on bike to 3 less per round.
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Banded Adduction – 4×20 reps (each leg)
For Time (w/ a partner)
60 Power Cleans 185/125#
60 C2B Pull-ups (RX+= 30 Muscle-ups)
400 Double Unders
100 Thrusters 95/65#
10 Rope Climbs 20ft
WOD Notes: This WOD is “you go, I go” except for the jump rope & run. PC should be quick singles (65%). C2B Scale = chin over bar or ring rows. DU scale = 800 singles. Thrusters should feel light to where you can link 10 at a time. RC sub = climb to 12-15ft or 2x pulleys/updowns.
Every 2:30 Min x 5 Sets
a) RDL – 4 reps @ 72-80%
b) One Arm High Pulls – 6 reps (each arm – 3 sec eccentric)
180ft Dball/Bag Bear Hug Carry 125/80#
20 One Arm DB Bent-over Rows (10R+10L – heavy)
150ft Versa Climber
WOD Notes: This is make-up/skill day (open gym)as always on Friday’s, but if you want to follow the program I’d suggest doing both strength/conditioning. The dball carry is 5 mats (6x). You will have to stagger a heat 2 minutes behind.