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6/13/2018 – WOD

Strength
Snatch – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps.

Conditioning
3 Rounds For Time
10 Power Snatch 155/105# (70% PS)
20 Front Rack Lunges 155/105#
30/23 Cal Ski

WOD Notes: TD = 12-17 min. PS should be quick singles or you could touch n go a few reps. Lunges should be done in 2-3 sets max. You may do back rack lunges if front rack mobility is limited.

Assistance
a) Single Arm DB Rows – 4×12 (same weight as last wk)
b) GHD Sit-ups – 4×20 (3 sec count down)

6/12/2018 – WOD

Strength
Deadlift – 4×8 @ 65-70% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 65%.

Conditioning
2 Min AMRAP x 10 With a Partner
5 Hang Clean n Jerk 185/125 (60%)
10 T2B (RX+ = 15)
Max Cal Row

WOD Notes: TD = 150-250 cal (15-25/rd). You should have 60 sec+ each round on the rower. Each athlete will do 5 rounds of 2 min on / 2 min off. Score = total cals (do not reset monitors).

Assistance
a) DB Bench Press – 5×8 (5 sec count down each rep – slow eccentric)
b) Hollow Rocks – 10 sets: 30 on/30 off
—Rx+ = Banded Hollow Rocks

6/11/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 15% (bear hug slam ball)
b) Back Squat – 1×20 @ 60%
c) One Arm High Pulls – 4×8 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats. Unload ball mid air as you jump. Land in athletic position (knees track over toes).

Conditioning (21 min cap)
10 Rounds For Time
6 GI Janes
12 Wall Balls 20/14# to 10ft
25 Double Unders

WOD Notes: TD = 15-20 min. Use a PU bar that’s above your reach only if you can do a strict PU. WB should be unbroken every round! DU scale = 10-15 DU or 40 singles (shouldn’t take more than 25 sec).

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) Strict C2B Pull-ups (supinated) – 7×5 (5 sec eccentric) or accumulate 10 negatives (if you can’t do a PU).

6/9/2018 – WOD

Conditioning
Complete 4 Rounds For Time with a Partner
30 Thrusters 135/95#
4 Rope Climbs 20ft
250m Partner Sled Drag 90/50#

WOD Notes: TD = 18-23 Min. Break up the work however you want. The sled drag should be a run the entire time!

Reminder: 9am and 10am classes + Open Gym 11-12pm today!

6/8/2018 – WOD

Strength
Front Squat – Work up to a heavy single, then 2×10 @ 70-75%

Conditioning
Make-up/Skill Day!

Tomorrow’s Schedule (Sat)
9am class
10am class
11-12pm Open Gym

6/7/2018 – WOD

Strength
20 Min Running Clock
a) Muscle Clean + Push Press – Work up to a heavy single (3-4 reps)
b) Power Clean + Push Jerk – Work up to a heavy single (3-4 reps)
c) Squat Clean + Split Jerk – Work up to a heavy single (3-4 reps)

Conditioning
For Time
50/40 Cal Row
40 Bar Facing Burpees
20 Clean n Jerk 185/125# (60%)
40 Bar Facing Burpees
50/40 Cal Row

WOD Notes: TD = 12-18 min. CnJ should be all singles and feel moderately heavy.

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises – 3×15-20

6/6/2018 – WOD

Strength
20 Min Running Clock
Muscle Snatch – Work up to a heavy single
Power Snatch – Work up to a heavy single
Full Snatch – Work up to a heavy single (only if you have mobility)
—The muscle snatch shouldn’t take long at all to find. Avoid excess press outs & arching in the back. 

Conditioning
For Time
30 Overhead Squat 115/75#
30 Pull-ups (Rx+ = C2B)
800m Run
20 Overhead Squat 115/75#
20 Pull-ups
600m Run
10 Overhead Squat 115/75#
10 Pull-ups
400m Run

WOD Notes: TD = 13-19 min. OHS should feel light to where you can go unbroken on all 3 sets or just break up the first set once. Sub Front Squats if mobility is limited in OHS. PU scale = banded pu or ring rows (you should have to do the round of 30 in 3-5 sets).

Assistance
a) Single Arm DB Rows – 4×10 (same weight as last wk)
b) GHD Sit-ups – 4×15 (5 sec count down)

6/5/2018 – WOD

Strength
Deadlift – 4×10 @ 60-70%
—Lower each rep under control. No touch n go reps. First set is 60%.

Conditioning  (25 min cap)
Complete 2 Rounds For Time (with a partner)
50 Bench Press (65%)
30 DBall Over Shoulder 150/100#
100/80 Cal Ski Erg

WOD Notes: TD = 17-23 min. Try to partner up with someone who will use the same weight on the BP and setup benches during the strength. Switch every 5 reps on the BP, every rep on the dball cleans, and every 10 cals on the ski erg. Ski erg should be all out sprints!!!

Assistance
Hollow Hold – Tabata 10 rounds
—Rx+ = Banded Hollow Hold

6/4/2018 – WOD

Strength
a) Back Squat – Work up to a heavy single, then 1×15 @ 60% (try to do 15 reps as fast as possible)
b) One Arm High Pulls – 4×10 (each arm)

Conditioning
5 Rounds For Time
10 Front Rack Lunges 155/105#
15 T2B
25/18 Cal Bike (15/10 assault)

WOD Notes: TD = 10-15 min. FRL should be about 40% of your back squat (should be able to do 10 in a row and not have to rest much after the bike before you pick up bar). T2B scale = 8-12 reps or 15 V-ups/Tuck.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) Strict C2B Pull-ups (supinated) – 4×10 or accumulate 40 reps or do 15 negatives.