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1/17/2023 – WOD

Strength
a) Push Press – 5×5 @ 75%+
b) Strict Pull-ups (wide-grip) – 5×8
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
12 T2B 
14 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
16/14 Cal Ski

WOD Notes: Goal is 6+ rds. T2B sub = T2R, weighted SU/LR, or knee ups. You should be able to go unbroken on the DB Snatches each rd.

Assistance
a) Barbell Bicep Curls – 4×10
b) Tricep Pushdowns (pulley) – 4×10
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area. 

1/16/2023 – WOD

Strength
a) Back Squat (wk 3) – 2×6, 2×4, 2×2 @ 75/80/85%, + (1) 30 Sec Rack Hold at 125%
b) One Arm High Pulls – 4×12 each arm
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
13 Min AMRAP Ladder
10 Double Unders
2 Front Rack Lunges 185/125#
2 GI Janes
20 Double Unders
4 Front Rack Lunges
4 GI Janes
30 Double Unders
6 Front Rack Lunges
6 GI Janes
***Continue pattern for the remaining 13 minutes. 

WOD Notes: Goal is to get to the round of 70/14/14. DU sub = 1/2 DU, 2x singles, or Lateral Bar Hop Overs. FR Lunges should be pretty heavy to where you have to break them up after the round of 10. Pick a bar above your reach for GI Janes if you can do a strict pu.

Assistance
a) Weighted Plank – 5 sets: 1 Min on / 1 Min off (heavier than normal)
b) Couch Stretch – Accumulate 3 minutes each side

1/14/2023 – WOD

Conditioning “30 Min Clock”
10 RFT w/ Partner
30/24 Cal Assault Bike
2 Rope Climbs 20ft
10 Power Snatches (increase every 2 rds)
***Max GI Janes in remaining time

WOD Notes: Goal is sub 30 minutes. M = 135/145/155/165/175#, F = 95/100/105/110/115#. RC sub = climb 12-15ft, 2 heavy pulleys/up downs, or 5 Strict PU. You may break up the work as needed.

REMINDER: Rage Party is tonight at 7pm. Please sign-up on the class sheet (bottom tab) if you’re coming! Looking forward to seeing everyone there!

1/13/2023 – WOD

Strength
a) 3 Position Snatch – Floor + Below Knee + Above Knee: 1 Set Every 2 Min x 7 Sets 
b) Back Squat – 4×4 (pause 1 sec) @ 75-80% (heavier than last wk)
—Start @ 65% for the snatches & work your way up to the same as last wk or heavier. This is meant to be lower volume on the squats since you’re snatching first & it’s the 2nd time squatting heavy this wk.
c) One Arm High Pulls – 4×12
—Superset b/c as needed.
d) Mobility – Barbell Trap Mash: 1 min/side. PVC Front Rack Stretch – 90 Seconds . Bottom of Dip Shoulder Stretch – 90 Seconds

1/12/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg RDL – 4×8 (each leg – heavy)
2) DB Bench Press – 5×8 (heavy)
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×12-15
4) One Arm DB Bent-over Rows – 5×10 (each arm – heavy)
5) Tibialis Raises – 4×15 (same or a little heavier than last wk)
—Try to complete all 5 exercises every 7 minutes

Conditioning
2k Ski For Time

WOD Notes: Goal is to ski the entire time without stopping or 7-9 minutes for men & 8-10 minutes for women. I’d set damper at 5 or less.

Assistance
Barbell Tricep Smash + Lat Smash- 60 Sec/Tricep then 60 Sec/Lat

1/11/2023 – WOD

Strength
a) 3 Position Clean: Floor + Below Knee + Above Knee – 1 set every 90 Sec x 6
b) Clean Pulls – 3×4 @ 115% of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
For Time
30 Thrusters 115/75#
20 Clusters 145/105#
30 Clean n Jerks 175/115#

WOD Notes: Goal is 8-12 minutes. Thrusters should be done in 1-2 sets (under 2 min). Clusters – Quick singles (under 3 min). CnJ – Should be a little slower than clusters, but you don’t have to squat them (under 6 min). You may make this more fun by partnering up with someone AFTER the thrusters.

Assistance
a) DB Lateral + Front Raises (incline bench) – 3×8 each (heavy) +, 1×12 (light – pause)
b) One Arm Farmers Carry (heavy) – 3×45 Sec (each side): Hold a heavy KB/DB in place (use straps)
c) Lying Hamstring Stretch against vertical upright – Accumulate 2 min/Leg

1/10/2023 – WOD

Strength
a) Barbell Incline Bench Press – 5×5 (heavy across)
b) Strict Pull-ups (Close-Grip) – 5×8
—Superset a/b every 3 minutes. You may sub heavy Lat Pulldowns instead of banded pu.

Conditioning
For Time
1-2-3-4-5-6-7-8 Wall Walks
2-4-6-8-10-12-14-16 T2B
***12/10 Cal Row in between each rd

WOD Notes: Goal is 14-18 minutes. WW sub = 10 shoulder taps/WW or climb to a certain height by using a designated chalk line on the ground. T2B sub = T2R, GHD SU, Hanging leg raises. You must reset monitor each rd. 

Assistance
a) DB Bicep Curls + DB Skull Crushers – 4×10 each (heavy)
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area. 

1/9/2023 – WOD

Strength
a) Back Squat (wk 2) – 2×7, 2×5, 2×3 @ 75/80/85%, + (1) 30 Sec Rack Hold at 125%
b) Straight Arm Lat Pulldown – 5×8 (heavy)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
3 RFT
15 Devil Press 45/30# DB’s
20 Box Step-ups 20″ 45/30# DB’s
20 Lap Shuttle Run

WOD Notes: Goal is 15-19 min. You should be able to do the step-ups in 1-2 sets each rd. You may hold the DB’s at your sides. If you have to scale to (1) DB that’s ok. 1 Lap = 6 mats (there will be cones that you have to run around each lap). 

Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off (heavier than normal)
b) Couch Stretch – Accumulate 3 minutes each side

1/7/2023 – WOD

Conditioning – “For Time w/ Partner”
3 Rounds

40 Double Dutch Burpees
40 Deadlifts 255/175#
3 Rounds
30 Thrusters 135/95#
30 C2B Pull-ups
200 Double Unders
***1000ft Versa Climber at any point in the WOD

WOD Notes: Goal is sub 30 minutes. DL = 55-60% (should be able to do 5 at a time). Double Dutch burpees are lateral burpees over the bar. Thrusters should feel a little heavier than normal. You should have to break them up in sets of 5 as well. C2B sub = chin over bar, banded pu, or heavy pulleys. DU sub = 1/2 DU, 300 Singles, or 200 Lateral hops over a low bar.  

1/6/2023 – WOD

Strength
a) 3 Position Snatch – Above Knee + Below Knee + Floor: 1 Set Every 2 Min x 7 Sets 
b) Back Squat – 3×5 (pause 1 sec) @ 70-75%
—Start @ 65% for the snatches & work your way up to 75%. This is meant to be lower volume on the squats since you’re snatching first & it’s the 2nd time squatting heavy this wk.
c) Face Pulls (pulley) – 4×12
—Superset b/c as needed.
d) Mobility – Accumulate 2 Minutes on each area: Pec (under clavical), Behind Shoulder, & Lats