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6/8/2021 – WOD

Strength
a) Deadlift (2 sec pause above knee) – 6×3 @ 77%+
b) DB Shoulder Press (Pause halfway on the way down) – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.

Conditioning
12 Min AMRAP Max Cal Ski Erg
***Starting at 0:00, every Min do 4 Power Cleans 185/125#

WOD Notes: PC weight should be around 65%. You should have around 40 sec each round to ski. Goal is to get 100/80 cals in 12 minutes. PC should be quick singles as well.

Assistance
a) Banded Hollow Rocks – 8 Rounds: 30 sec on / 30 sec off
b) DB Lateral/Front Raises – 4×12 each

6/7/2021 – WOD

Strength
a) Back Squat – 6×3 (3 sec tempo + 1 sec pause) @ 80%+
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 min

Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
3 Rope Climb 15ft  (RX+ = 20ft)
Run 600m

WOD Notes: Goal is 13-17 min (avg 5 min rds). WB should be done in 1-2 sets every rd. RC sub = climb 12ft, 8 heavy pulleys, 6 up/downs, or 15 ring rows.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Banded Lat Pulldowns – 4×15 (use thick band)

6/5/2021 – WOD

Conditioning
40 Min Clock – 3 RFT w/ a Partner
250m Sled Drag 135/90#
—2 Rounds each:
*10 GI Janes  (RX+ = 7 Muscle-ups)
*100 Double Unders  (RX+ = 125)
Squat Cleans (m: 185/225/max)  (f: 125/155/max)
*Round 1 = 30 reps. Round 2 – 20 reps. Round 3 = Find Max

WOD Notes: Goal is to have 4+ min at the end to find a max & hit around 85-90% of your max. You will drag the sled together and should be able to jog slow or walk really fast (take 3 min or less). Partner A will work on GI Janes while partner B does double unders. You will switch when you’re both done your work. You will repeat that for 2 rounds. 

6/3/2021 – WOD

Strength
Snatch + Hang Snatch – 10 Sets @ 75-80%
—1 set every 60 Sec x 5, 1 set every 90 Sec x 5

Conditioning
5 Min AMRAP
30/23 Cal Assault Bike
20 T2B
*Max Dball Over Shoulder 150/100# in remaining time
—Rest 2 minutes
5 Min AMRAP
30/23 Cal Assault Bike
10 Dball Over Shoulder 150/100#
*Max T2B in remaining time
—Rest 2 minutes
5 Min AMRAP
10 Dball Over Shoulder 150/100#
20 T2B
*Max Cal Assault Bike in remaining time

WOD Notes: You should have at least 1-2:30 min on each movement at the end to accumulate max reps. T2B sub = T2R or weighted sit-ups. DBall should feel heavy for 10 reps (take about 60-75 sec). Record 3 scores.

Assistance
a) Glute Ham Raises – 5×10 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 10×10 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

6/2/2021 – WOD

Strength
a) Back Squat – 5×4 (3 sec tempo + 1 sec pause) @ 77-80%
b) Ring Rows – 5×10 (pause at the top of each rep)
—Superset a/b every 3 min

Conditioning
12 Min AMRAP
10/8 Cal Ski
8 DB Snatches (alternating) 70/50#
6 Box Jump Overs 30/24″

WOD Notes: Goal is 7+ rds. You should be able to move the entire time during this WOD. Try to transition quick from one movement to the next! DB snatches should moderately heavy, but should be able to switch mid air & go unbroken each rd. No step-ups allowed, so choose a low box to jump on if necessary!

Assistance
a) Landmine BB Rotation Twists – 4×12-16 Reps
b) Seated DB Bicep Curls – 4×12

6/1/2021 – WOD

Strength
a) Deadlift (1 sec pause under knee) – 5×4 @ 75%
b) Banded DB Shoulder Press – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.

Conditioning – 25 Min Cap
For Time w/ a Partner
60 Hang Power Cleans 155/105#
60 Front Rack Lunges 155/105#
60 Push Jerks 155/105#
40 Hang Power Cleans 185/125#
40 Front Rack Lunges 185/125#
40 Push Jerks 185/125#
20 Hang Power Cleans 225/155#
20 Front Rack Lunges 225/155#
20 Push Jerks 225/155#
—If you finish in under 25 min, you will row max cals in remaining time

WOD Notes: Goal is to finish in under 25 min & if you do the row is just a bonus! Barbell should feel moderately light, medium, & heavy by round 55/65/75%. You may break up the work as needed with your partner.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) DB Lateral/Front Raises – 4×12 each

5/31/2021 – WOD

Conditioning
“Murph” – For Time
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
***Wear 20/14# vest if you have one!

WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 30 minutes before your heat to allow time to warm-up and cheer on everyone else! You may still hop in a heat if you haven’t signed up for a time yet! See everyone tomorrow!

5/29/2021 – WOD

Conditioning
200/160 Cal Assault Bike For Time
***Every 4 minutes, starting at 0:00 do:
10 Deadlifts @ 70%
20 Wall Balls 30/20# to 10/9.5ft
30 DB Bent-over Rows (heavy – 15R+15L)

WOD Notes: If you don’t finish in under 8 rounds (28 min mark), you will just finish out the bike with whatever calories you have left. The 10/20/30 should take about 2:30 each round so you should have 75-90 sec on the bike to get as many cals. The bike should be sprints! DL RX Weights are based off 335/215. Each person will do 30 reps total on the rows.

5/27/2021 – WOD

Strength
Clean + Low Hang Clean + Hang Clean: 5 Sets @ 70-80%
—1 set every 2 minutes

Conditioning
15 Min AMRAP
10 Devil Cleans 70/45#
100 Yard Farmers Carry 70/45#
5 Wall Climbs  (RX+ = 60-80ft HSW)
100 Double Unders

WOD Notes: Goal is 3 rds, which will be tough to do. Each segment should take around 1 min each. FC will be to the far curb and back. WC sub = 2-3/rd.

Assistance
a) Glute Ham Raises – 5×10 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 5×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

5/26/2021 – WOD

Strength
3 Position Snatch – Floor + Low Hang + Hang: 5 Sets @ 70-80%
—1 Set every 2 minutes. Reverse order from last wk.

Conditioning
For Time
800m Run
30 T2B
3 Rope Climbs 20ft 
400m Sled Drag 90/60#
3 Rope Climbs 20ft
30 T2B
800m Run

WOD Notes: Goal is 15-19 min. Run sub = 500ft versa. T2B sub = weighted sit-ups, T2R, or weighted leg raises. RC sub = 6-7 heavy pulleys or 5 up/downs.

Assistance
a) GHD Sit-ups – 6×15 (sub: weighted sit-ups) 
—rest 30 sec between sets
b) DB Front/Lateral/Rear Raises – 3×12 each