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11/9/2017 – WOD

Strength
3 Position Snatch (full) – 5 sets @ 75-85%
–above the knee, below the knee, floor

Conditioning
20 Min AMRAP – Complete With A Partner
30 Power Snatches 165/105#
8 Rope Climbs 20ft or 6 Pegboard Ascents
100/80 Cal AD Bike (60/40 assault)

WOD Notes: TD = 2-3 rd. PS = 75% of Power snatch. You should alternate singles back & forth for snatches. RC scale = climb to 12-15ft, which you may climb at the same time. You must alternate every 25/20 cals on the bike, which these should be sprints!

Assistance
a) DB Shoulder Press (2 arms) – 5×10 (heavy)
b) One Arm Farmers Carry – 4×50 (50m each arm – use 42% of DL)
–Use straps if you have them. Walk across the street to the curb, then switch arms.
c) #abseveryday – 6 Sets: 45-60 sec side plank each side + 20-30 V-ups
—Rest 2 minutes between sets. Use weight for plank.

11/8/2017 – WOD

Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-85% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk

Conditioning
18 Min AMRAP
60 Double Unders
3 Clean n Jerk @ 75%
30 Wall Balls 20/14# to 10ft
3 Clean n Jerk @ 75%
15 C2B Pull-ups

WOD Notes: TD = 3-4 rd. DU scale = 100 singles or 30 DU (if you have trouble linking). CnJ should feel heavy to where you have to focus each lift & should take 30-45 sec for the 3 reps. You don’t have to squat them. Wall Balls should feel light to where you can do at least 15 in a row each rd. C2B scale = chin over bar or banded PU.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×8
b) DB Bent-over Rows (1 arm) – 4×10 (pause at top of each rep)
c) GHD Sit-ups – 4 sets (20 GHD Sit-ups + 30 sec hold at parallel)

11/7/2017 – WOD

Strength
a) Bench Press – 5×5 @ 82.5%
b) Hollow Rocks – 5×45-60 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
15 Min AMRAP
8 Dball Over Shoulder 150/100#
20 Burpees
25/20 Cal Ski

WOD Notes: TD = 3-4 rd. Record score as total rounds + reps into the rd you were in. You must scale the cals on the ski if you can’t complete 25/20 in under 1:45. Classes will stagger 2 minutes a heat. If there are more 8 athletes in a class, some will have to bike 30/25 cal instead.

Assistance
a) RDL – 4×8 @ 65%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement

Ragers representing at Ghouls & Gals!

11/6/2017 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 45% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×10 (same wt as last wk)

Conditioning
12 Min AMRAP Ladder
3 Hang Sq Clean 175/115#
10/8 Cal Row
6 Hang Sq Clean 175/115#
15/12 Cal Row
9 Hang Sq Clean 175/115#
20/17 Cal Row
12 Hang Sq Clean 175/115#
25/20 Cal  Row
15 Hang Sq Clean 175/115#
Max Cals on Rower in remaining time left

WOD Notes: TD = 30-60 cals. Score = max cals in the last rd. You will have anywhere from 3-5 minutes on the rower at the end. Use 60% of sq clean. You should be able to do the hang cleans unbroken through the round of 6 & maybe 9, but will have to break up the rd of 12 & 15.

Assistance
a) Wide Grip Strict C2B Pull-ups – Accumulate 60 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 8 sets: 45 on/45 off (heavier than last wk)

11/4/2017 – WOD

Conditioning
For Time
250m Sled Drag 70/35#
50 Power Snatches 115/75#
250m Sled Drag 70/35#
100 Wall Balls 30/20# to 10/9.5ft
250m Sled Drag 70/35#

WOD Notes: TD = 18-25 min. PS should feel light to where you can do 5-10 reps touch n go for all 50 reps. Please make sure the weights touching floor weigh more than barbell. WB should be done in sets of 10 minimum, so if you can’t do that choose a lighter ball! Sled Drag should be a slow jog the entire time.

Assistance
#abseveryday – 4 rd: (30 sec russian twists, 30 sec flutter kick, 30 sec V-ups)
—Rest 15 sec between movements


11/3/2017 – WOD

Strength
Back Squat – 5×5 @ 75%
—slow tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) 30 sec L-Sit/tuck (Pegboard) + 15-20 V-ups – 6 sets (do this as a superset)
b) Banded Sandbag March – 4×90 sec.
—use a thicker band than last time

11/2/2017 – WOD

Strength
3 Position Snatch (full) – 5 sets @ 72-82%
–above the knee, below the knee, floor

Conditioning
4 Rounds For Time
15 C2B Pull-ups (Rx+ = 20)
20/15 Cal Ski
400m Run

WOD Notes: TD = 13-17 min. C2B Scale = chin over bar or do 15 banded pull-ups. The ski erg scale is max cals in 90 sec if you can’t do the Rx’d amount. Heat 2 will go 90 sec later.

Assistance
a) DB Shoulder Press (2 arms) – 4×10 (heavy)
b) One Arm Farmers Carry – 4×50 (50m each arm – use 40% of DL)
–Use straps if you have them. Walk across the street to the curb, then switch arms.


11/1/2017 – WOD

Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-82% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk

Conditioning
Complete 12 Rounds with a Partner For Time
6 DB Clean n Jerks 70/45# (each arm)
300m Row

WOD Notes: TD = 1:30-2 min / rd. Partner B will start DB CnJ when partner A gets to 250m on the rower. Each athlete will do 6 rounds. Each round is 95%+ effort, so keep the intensity high on the rower! You may touch only one head of the DB to the ground on the CnJ & they should be touch n go. DO NOT drop DB from overhead!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10
b) DB Bent-over Rows (1 arm) – 4×10 (pause at top of each rep)
c) GHD Sit-ups – 4 sets (15 GHD Sit-ups + 30-45 sec hold at parallel)

10/31/2017 – Happy Halloween

Strength
a) Bench Press – 5×5 @ 80%
b) Hollow Rocks – 5×45-60 sec
—Super set part a/b 

Conditioning
For Time
50/40 Cal AD Bike (30/20 Assault)
27 Thrusters 95/65#
27 T2B
21 Thrusters 115/75#
21 T2B
15 Thrusters 135/95#
15 T2B
9 Thrusters 155/105#
9 T2B
50/40 Cal AD Bike (30/20 Assault)

WOD Notes: TD = 12-18 min. Bike should take no more than 2-2:15, so scale the cals if you can’t do that. I’d recommend changing weights as soon as you finish each set of thrusters. Please don’t drop weights that will break the bumper plates! T2B scale = scale reps to 20/15/10/5 if you can do them but have trouble linking or you can do hanging knee raises.

Assistance
a) RDL – 4×10 @ 60%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×10 each movement