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11/14/2020 – WOD

Conditioning
3 Min AMRAP x 10 (w/ a partner)
8 Power Snatches 155/105#
16 Bar Facing Burpees
*Max Cal Row
—Rest 3 minutes

WOD Notes: The interval is 3 min on / 3 min off. Each athlete will do 5 rounds (15 min of work each). Score = total cals between you and your partner. Make sure to hit a button when you’re resting so that the monitor doesn’t reset. PS = 70%. Should be fairly quick singles and feel moderately heavy. You should have 60-75 sec to row each round. 

11/12/2020 – WOD

Strength
Hang Snatch – 1 EMOM x 12 Sets
—Work up to heavy single. Start @ 70%.

Conditioning
For Time
30/23 Cal Assault Bike
30 DB Snatches (alternating) 70/50#
90 Wall Balls 20/14# to 10ft
30 DB Snatches (alternating) 70/50#
30/23 Cal Assault Bike

WOD Notes: Goal is 10-15 min. DB & WB should feel light to where you can consistently move throughout the WOD!

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) L-sit/Tuck (pegboard) – Accumulate 3 minutes

11/11/2020 – WOD

Strength
Hang Clean – 1 Rep Every 1:15 x 10 Sets
—Work up to a heavy single & try to match what you did last wk or more!

Conditioning
4 RFT
15 Deadlift 255/175# (55%)
12 DB Bench Press (heavy)
10 Hip Thrusts 255/175#
20/16 Cal Ski

WOD Notes: Goal is 15-19 min. You should be able to touch n go the DL at least 5 reps at a time. Use same weight for the hip thrusts & try to pause each rep for a sec! DB Bench & Hip thrusts should be a little heavier than last wk! Pace the ski erg until the last round!

Assistance
Weighted Sit-ups – 8×15 (rest 30 sec between sets)

11/10/2020 – WOD

Strength
Jerk (Rack) – 1 Rep Every 1:15 x 10 Sets.
—Work up to a heavy single & go for a PR!

Conditioning
For Time: 21-15-9
Push Jerks (155/185/215#: 105/125/145# by rd)
C2B Pull-ups  (RX+ = 15-12-9 Muscle-ups)
*600m Run every round

WOD Notes: Goal is 13-17 min. PJ should be done in 1-2 sets every rd (50%/60%/70%). C2B sub = chin over bar or banded pull-ups. Do not scale reps.

Assistance
a) BB Shoulder Press – 4×12
b) 20 Sec Hollow Rocks + 20 Sec Flutter Kicks:  8 Sets

11/9/2020 – WOD

Strength
a) Front Squat – 5×5 @ 75% (wk 1 – shouldn’t feel like a 5RM)
b) One Arm High Pulls – 5×8 (each arm)
—FS are same weight across. Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
60 Double Unders
10 DB Weighted Burpees 50/35#
12 DB Hang Cleans 50/35#
10 DB Box Step-ups 50/35# 20″

WOD Notes: Goal is 5 rounds. DU sub = 25 DU, 75 singles, or 100ft Versa. You should be able to go right from the DB Hang Cleans to the Step-ups unbroken. If you have to take a quick break after the 11th rep that’s fine. DB’s are on the shoulders for the step-ups.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) GHD Back Extensions – 4×15 (weighted = advanced)

11/7/2020 – WOD

Conditioning
3 RFT w/ Partner
40 Thrusters 115/75# (RX+ = 145/105#)
80 DB Bent-over Rows (20 each arm -heavy)
400m Partner Sled Drag 135/95#
—Rest 5 min
Max HS Hold against Wall (RX+ = free standing)

WOD Notes: Goal is sub 25. Thrusters should feel somewhat heavy and switch every 5 reps. You will work at the same time on the bent-over rows. 2×10 (each arm) for both athletes. You should be able to alternate between running and walking on the sled drag.

11/5/2020 – WOD

Strength
Snatch – 1 EMOM x 15 Sets
—Start @ 70% & work up to a heavy single

Conditioning
4 RFT
15 DB Bench Press (heavy)
2 Rope Climbs 20ft  (RX+ = 15ft Legless)
400m Run

WOD Notes: Goal is 13-16 min. DB Bench should feel very heavy for 15 reps to where you have to maybe break it up once after the first round. RC sub = 15 Ring rows, 5 up/downs, or 6 heavy rope pulleys.

Assistance
a) Barbell Bicep Curls – 4×12
b) Weighted Sit-ups – 4×30 (behind head)

11/4/2020 – WOD

Strength
Clean – 1 EMOM for 10 Minutes. Work up to a heavy single (Go for a PR if you feel good)

Conditioning  (22 Min Cap)
Complete For Time w/ a Partner
Buy In: 100/80 Cal Ski
30 Squat Cleans 135/95#  (RX+ = 155/105#)
50 T2B
20 Squat Cleans 185/125#  (RX+ = 205/135#)
50 T2B
10 Squat Cleans 205/135#  (RX+ = 235/155#)
50 T2B
Buy Out: 100/80 Cal Ski

WOD Notes: There’s a 22 min cap on this. Goal is to try and finish. Score = is your time or total cals that you finished on 2nd ski erg. This entire WOD is “you go, I go”. Pick a light, medium, heavy weight for your cleans (50%, 65%, 75-80%). T2B Sub = toe through rings or v-ups. 

Assistance
a) DB Skull Crushers – 4×12
b) DB Reverse Flies – 4×15 (pause at top)

11/3/2020 – WOD

Strength
a) Jerk – 6×2 @ 85%+ (heavier than last wk)
b) Hollow Hold/Rock – 6×30-45 sec (alt between hold/rock)
—Superset a/b every 2:30

Conditioning
2 Min AMRAP x 6 Rounds
5 Dball Over Shoulder 150/100#
8 Push Press 165/105# (60%)
*Max Cal Row in remaining time.
—Rest 1 min between rounds

WOD Notes: Score = total cals. You should have 45-60 sec on the rower each round (give 90%+ effort). Try to go heavier on the dball (should take about 30 sec to do 5 reps when you’re tired). PP should also feel challenging for 8 reps!

Assistance
a) BB Front Raises – 4×12
b) DB Lateral Raises – 4×12