Conditioning “No Cap”
3 RFT w/ Partner
100/80 Cal Row
8 (Cluster + 2 Thrusters + Cluster + 2 Thrusters)
800m Run with 30/20# Ball
WOD Notes: Goal is sub 45 minutes. There is nothing fake about this partner WOD. You will stay together the entire time. The stronger runner should carry the ball more on the run. Weights: M = 135/145/155#, F = 95/105/115#. First bar you should fly through, but the 2nd & 3rd bar you may a few extra secs before you pick it up. You must hang on to the barbell for the complex.
Strength “18 Min Clock”
a) Deadlift – Quick heavy single (90%) in less than 5 minutes
b) Single Leg RDL – 4×10 (each leg – elevate rear leg on bench)
c) Incline DB Bench Press – 5×10 (heavy)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time.
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
8 Wall Walks (RX+ = 50ft HSW)
16 Dball/Bag over Shoulder 125/90# (RX+ = 150/100#)
WOD Notes: Goal is to get to the 5th rd of the bike. Once you finish the bike each round, Partner A will do the 4 WW & Partner B will do 8 Dball over the shoulder. You will then switch & do the other movement.
a) Glute Ham Raises or Banded Leg Curls – 4×10
b) Barbell Skull Crushers – 4×10
a) Split Jerk – 5×3 (Pause bottom of dip + 2 Regular) @ 75-80%
b) Hollow Hold – 5×30-45 Sec
c) Shoulder Press – 3×10 (5 reps pause halfway + 5 regular)
—Superset a/b every 2:30 x 5 sets. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.
12 Min AMRAP Ladder
1 Burpee (no Jump)
1 Hang Power Clean 165/105# (RX+ = 185/125#)
2 Hang Power Cleans
3 Hang Power Cleans
—-Continue pattern until 12 min is up
***Every 2 Min (not starting at 0:00), do: 8 C2B Pull-ups (RX+ = 4-7 MU)
WOD Notes: Goal is to get to the round of 10. You don’t have to jump for the burpees. HPC = 70%.
a) One Arm High Pulls – 4×12 (each arm)
b) GHD Sit-ups – 10×10 —rest 20 sec between
a) Halting Snatch + Slow Pull Snatch + Full Snatch – 1 Set Every 2:30 x 5
b) Snatch Pulls – 3×5 @ 110% of your Snatch
—Do part a first, then right into part b. Focus on uppercutting bar with hips then pull as high as you can. You may do cleans instead if you want.
10 Min AMRAP
6 Power Snatches 155/105#
25/20 Cal Ski
9 Power Snatches 155/105#
25/20 Cal Ski
12 Power Snatches 155/105#
***Max Cal Ski in remaining time
WOD Notes: Goal is to have 2+ minutes at the end to ski for max cals. PS = 70% (should be quick singles, but not feel super light). Score = total cals
a) Weighted Cable Crunches (pulley) – 4×12-15
b) Straight Arm Lat Pulldown – 4×10 (heavy)
a) Front Squats (1 1/4) – 5×5 @ 75% (across)
b) DB Bicep Curls – 4×12 (at same time – control eccentric)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up.
15 Wall Balls 30/20# to 10/9.5ft
50 Double Unders
WOD Notes: Goal is 10-13 minutes. WB should be unbroken each round if possible or broken up once. T2B sub = T2R or weighted su/leg raises. DU sub = 25 DU or 50 lateral hops over a DB.
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12
3 RFT w/ Partner
50/40/30 Hang Clean n Jerks (m: 135/165/195#) (f: 95/105/125#)
4 (3 Wall Walks + 20 DB Bent-over rows)
400m Sled Drag 135/90#
WOD Notes: Goal is sub 35 minutes. Partner A will do the 3 WW while Partner B is doing the 10R+10L Bent-over rows. You both do the WW & Rows 2x each round. Don’t worry about flying through the Rows. Go heavy and try to stay strict with the movement. You should be able alternate between jogging & walking fast with the sled.
a) Front Rack Lunges – 5×8 (build – last 2 sets should feel heavy)
b) DB Incline Bench Press – 5×8 (heavy)
c) Hollow Rocks – 5×30-45 sec
—Superset a/b/c every 4 minutes
18 Min AMRAP
20/16 Cal Row
10 DB Snatches (alternating) 90/60#
5 (3 Burpees + 1 Pull-over)
WOD Notes: Goal is 5+ rds. DB snatches should feel heavier than normal (about 10# more than usual weights). Pull-over sub = 2 T2B.
a) Straight Arm Pulldown (pulley) – 4×10
b) Hip Adduction (rower seat) – 3×10 each leg
a) Deadlift – 5×6 (no touch n go) @ 75%
b) DB Reverse Flies (incline bench) – 4×15 (light/controlled)
—Superset a/b every 3 minutes
1:30 Min AMRAP x 12 w/ Partner
6 Laps Bear Hug Carry 125/80# (RX+ = 140+/100#)
8-10 C2B Pull-ups (RX+ = 4-6 Muscle-ups)
Max Cal Assault Bike
WOD Notes: You should be able to have 30+ Secs on the bike each round to sprint! Score is total cals between you & your partner. Do not reset the monitor. C2B sub = Chin over bar or banded PU (choose a band that’s difficult for 8-10). 1 Lap = 5 mats.
a) GHD Sit-ups – 4×25 (15 weighted + 10 unweighted)
b) One Arm High Pulls – 4×12 each arm (control eccentric)
Strength “15 Min Clock”
a) Thruster – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) GHR or GHD Back Extensions or Hamstring Sliders – 4×12
—Superset a/b as needed. Work up to a 1 rep max thruster
10 Min AMRAP
10 Thrusters 95/65#
10/9 Cal Ski
30 Lateral Hops Over Barbell
WOD Notes: Goal is 5+ rds. This is a WOD where you should be able to move the entire time. It’s only 10 minutes & the weight should feel light for you to where you can go unbroken on thrusters. Try to bound the hops if possible. If necessary you can setup a lower bar to jump over or just jump over a line.
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral/Front Raises – 4×12
“For Time w/ Partner”
2 Rope Climbs 15ft (RX+ = 20ft)
10 Power Snatches 175/115#
4 Rope Climbs 15ft (RX+ = 20ft)
20 Power Snatches 155/105#
6 Rope Climbs 15ft (RX+ = 20ft)
40 Power Snatches 135/95#
WOD Notes: Goal is sub 30 minutes. RC sub = Climb 10-12ft, 2x up/downs or 2x heavy pulleys. PS = 80/70/60% of PS by rd. You should be doing singles until the last rd. Please load weights to where you’re protecting plates thanks!