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6/11/2022 – WOD

Conditioning “40 Min Cap”
3 RFT w/ Partner
100/80 Cal Row
10 (2 Wall Walks + 6 Box Jump Overs 30/24″)
30 Dball Over Shoulder 150/100#

WOD Notes: Goal is to finish under the 40 min cap which is definitely doable! You may break up the work as needed. Partner A will WW, while Partner B does their 6 High BJO. You will then switch. You will each do 5 rounds of both WW & BJO. 

6/9/2022 – WOD

Strength
Snatch – 10×2
—2 Reps every min @ 70-80%. Squat if you have mobility

Conditioning “14 Min Cap”
10 RFT
1 Rope Climb 20ft
8 T2B
3 (Front Squat + Thruster) 115/75#  (RX+ = 135/95#)

WOD Notes: Goal is to finish under 14 min cap!!!! You need to be fast with your transitions! RC sub = climb 12-15ft, 5 strict pu, or 8 RR. T2B sub = T2R or weighted su/leg raises. BB should feel fairly light to where you can keep moving!

Assistance
a) Lateral/Front Raises – 3×12 each
b) GHD Sit-ups – 5×20

6/8/2022 – WOD

Strength
a) Bench Press – 5×5 @ 80%+, 1 ME @ 70% (8-12)
b) DB Bent-over Rows – 5×8 (each arm – heavy)
—Superset a/b every 3 minutes

Conditioning
For Time
300 Double Unders
400m Sandbag/ball Carry 125/80#
50/40 Cal Assault Bike

WOD Notes: Goal is 10-13 minutes. DU sub = 1/2 DU, 100 Lateral Bench Hop overs, or 600ft versa (I’d avoid this since it’s similar to the bike). Carry = 200m on shoulder & 200m bear hug. Try to sprint the 2nd half of the assault bike!

Assistance
a) Pallof Press – 3×60 sec each side
b) Glute Ham Raises – 4×12 or Hamstring Sliders (band)

6/7/2022 – WOD

Strength
a) Hex Bar Deadlift or Sumo DL – 5×5 @ 75% or work up to a heavy single
b) DB Skull Crushers – 4×10 (heavy)
—Superset a/b every 3 minutes

Conditioning
For Time
20 Devil Presses 45/30# DB
40/32 Cal Ski
30 Bar Muscle-ups or 30 GI Janes
40/32 Cal Ski
20 Devil Presses 45/30# DB

WOD Notes: Goal is 15-19 min. DP should feel a little lighter than you normally use (5# less). Should be able to get 20 reps done in 2:30 or less. Ski should take 3 min each time and bar mu/GI Janes 4 minutes. Use a bar thats above your reach if you can do a strict pu.

Assistance
Tabata Hollow Rocks – 10 Sets

6/6/2022 – WOD

Strength
a) Front Rack Lunges – 10/10/8/8 Reps (increase weight each set)
b) DB Bicep Curls – 10 Reps (both arms at same time)
c) Weighted Plank – 45-60 secs
—Superset a/b/c every 4 Minutes x 4 Sets

Conditioning
For Time
20 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10/9.5ft)
5 Clean n Jerks 205/135# (70%)
400m Run
30 Wall Balls
7 Clean n Jerks 
600m Run
40 Wall Balls
9 Clean n Jerks
800m Run

WOD Notes: Goal is 15-20 min. CnJ should feel moderately heavy to where you have to wait a few extra secs between reps. Wall Balls should be unbroken the first set & broken up 2-3x on the 2nd & 3rd sets. The strength this week won’t be the same as next week, since we’re still in between cycles FYI.

Assistance
a) Banded TKE – 3×20-25 each leg
b) One Arm High Pulls – 4×10 (each arm)

REMINDER – “10 Year Anniversary” Shirts/Tank orders are due Monday June 6th. Please double check the sheet to make sure your order is correct if you already signed up! The cost is $25/item.

6/4/2022 – WOD

Conditioning “40 Min Cap”
3 RFT w/ Partner
250m Sled Drag 135/95#
30 Power Snatches (m: 115/135/155#) (f: 75/95/105#)
50 Double Dutch Burpees
—Rest 1 minute
150/120 Cal Row

WOD Notes: Goal is sub 25 min on first part. You should be sub 8 min on the row. 

6/2/2022 – WOD

Strength (15 Min Clock)
Overhead Squat or Back Squat 
—Work up to a heavy single + 1 ME @ 75% (8-12 reps)

Conditioning
20 Min AMRAP w/ Partner
50/40 Cal Ski
4 (8 Thrusters + 8 FR Lunges) 135/95#
200 Double Unders

WOD Notes: Goal is 3 rds (will be challenging). You may work at the same time for the jump rope. You must do the BB complex unbroken (16 reps in a row). DU sub = 1/2 DU, 300 singles, or 400ft versa.

Assistance
a) GHD Sit-ups or Weighted SU – 10×10 (rest 20 sec between)
b) DB Lateral/Front Raises – 3×15 each

6/1/2022 – WOD

Strength
Hang Snatch – 2 EMOM x 5, 1 EMOM x 5 @ 70%+
—Work up to a heavy single. You may choose low or hi hang. 

Conditioning
10 RFT w/ Partner
8 Heavy DB Snatches 90/60#
10 T2B  (RX+ = 12)
12/10 Cal Assault Bike  (RX+ = 15/12)

WOD Notes: Goal is Sub 2 min/rd. You don’t have to alternate the snatches. You should be doing RX+ if you’re proficient at T2B or the bike. Partner A does one full rd while Partner B rests. T2B sub = T2R, knee raises, weighted SU/LR.  

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×12
b) L-Sit Tap-overs (parallettes) – 5×20

5/31/2022 – WOD

Strength – “Your Choice” – 15 Min Clock
Bench Press, Deadlift, Hang Power Clean, Press, or Jerk
—Choose 1 & work up to a heavy single + 2 ME sets @ 70% (8-12 reps)

Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts 
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 155/165/175/185/195#
F = 95/105/115/125/135#

WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd. 

Assistance
a) DB Z-Press – 4×10
b 30 Sec Russian Twists + 30 Sec Hollow Rocks – 4 Sets

5/30/2022 – WOD

Conditioning
“Murph” – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***Advanced: Wear a 20/14# Weight Vest

WOD Notes: You may partition the reps as needed. Goal is to finish under 60 minutes. Class times are 7am & 8:15am. You will have to warm-up on your own, so please try to arrive at least 15 minutes before your class time. 

Reminder
10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each