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1/5/2022 – WOD

Strength
a) Back Squat (2 sec pause) – 5×4 @ 75%
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes

Conditioning
1 Min AMRAP x 6 Rounds
10 T2B  (RX+ = 15 T2B)
Max Cal Assault Bike
—Rest 2 minutes

WOD Notes: This doesn’t look like it will be hard, but it’s supposed to be almost 100% effort on the bike each round. You should be hitting RPM’s that you never hit before because we rarely do all out sprints on the bike. You should NEED the 2 minutes of rest, so sprint!! Score = sum of cals for all 6 rounds. Make sure bike is next to where you’re doing T2B for quick transitions. T2B should take 25-30 sec max.

Assistance
a) One Arm High Pulls – 5×8 (each arm)
b) Hip Abduction (monkey feet) – 3×10 (each leg)

1/4/2022 – WOD

Strength
a) Seated BB Shoulder Press – 5×8 (heavy)
b) Back Extensions – 4×10 (DB behind head – slow tempo)
—Superset a/b every 3 minutes

Conditioning
150/110 Cal Ski For Time – 15 Min Clock
*Every 1:30, starting at 0:00 do:
ODD Rds = 50 Double Unders
EVEN Rds = 8 Hang Power Cleans 185/125#

WOD Notes: Goal is to try & finish the calories in under 15 minutes, which is going to be tough. You need to avg 15/11 cals every 1:30 in order to finish. DU sub = 25-30 DU or 75 singles. HPC = 65% (unbroken each rd but feel challenging). 

Assistance
a) Tabata Hollow Rocks – 10 Rounds
b) Tricep Push downs (rope pulley) – 4×10

1/3/2022 – WOD

Strength
a) Back Rack Lunges (3″ Deficit) – 4×10
b) Strict Pull-ups (close-grip) – 4×10
c) V-ups or Tuck-ups – 4×30-45 Sec
—Superset a/b/c every 4 minutes. Build to heavy set of 10 on lunges (elevate front foot). 1st set can be a little lighter but try to make sets 2-4 challenging!

Conditioning
12 Min Clock
5 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
7 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
9 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
11 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
13 Power Snatch 155/105#
***Max Burpee Box Jump Overs 24/20″ in remaining time

WOD Notes: Goal is to have 2+ minutes at the end to get as many BBJO. Score = total reps. Snatch = 50/55/60% of PS. should be touch n go or quick singles on the light bar, then quick singles the rest of the way.

Assistance
a) Weighted Plank – 8 Sets: 30 sec on / 30 sec off
b) BB Bicep Curls – 4×10 (control tempo down)

12/31/2021 – WOD

Conditioning
Complete For Time w/ Partner
Buy In: 2021 Meter Row
10 Rounds
20 Wall Balls 30/20# to 10/9.5ft
12 Strict C2B Pull-ups (RX+ = 8 Bar MU)
Buy out: 2021 Meter Row

WOD Notes: Goal is sub 30 minutes. The row should take no more than 8 minutes with a partner. I would suggest switching every 500 meters & try to hold about 90% effort. Each round should take no more than 1:15-1:30 at the most. C2B Sub = chin over bar or a band that will be difficult for 6 reps each round but not failure.

12/30/2021 – WOD

Strength
Snatch – 1 EMOM x 12
—Work up to a heavy single & go for PR if you feel good.

Conditioning
3 Min AMRAP
3 Deadlifts @ 70%
1 Wall Walk (RX+ = 25ft HSW)
25 Double Unders
—Rest 1 min
3 Min AMRAP
6 Deadlifts @ 65%
2 Wall Walks (RX+ = 50ft HSW)
35 Double Unders
—Rest 1 min
3 Min AMRAP
9 Deadlifts @ 60%
3 Wall Walks (RX+ = 75ft HSW)
45 Double Unders
—Rest 2 min
250m Sandbag Carry For Time 125/80#

WOD Notes: Goal is 4/3/2 Rounds by AMRAP. Load weights so that you can take off quickly during one min rest. WW sub = 10 shoulder taps/WW. DU sub = 40/60/80 singles by rd. Goal is sub 3 min for sandbag carry (on upper back or shoulder)! Try to run slow or walk fast the entire time, no stopping!

Assistance
a) Glute Ham Raises – 4×10 or do 4×6 (start from top and lower slowly)
b) Hip Abduction (monkey feet) – 3×10 (each leg)

12/29/2021 – WOD

Strength
Clean – 1 EMOM x 12 
—Work up to a heavy single (Pwr or SQ). Go for PR if you feel strong or work up to 90%+

Conditioning
3 RFT
15 Power Cleans 185/125#
30/23 Cal Assault Bike
***Every 2 minutes (starting at 0:00) 1 Rope Climb 20ft

WOD Notes: Goal is 13-17 minutes. PC = 65%. Should be quick singles and take between 1:15-1:45 to do 15 reps. RC sub = climb 12-15ft, 8-10 RR, or 3 heavy pulleys.

Assistance
a) GHD Sit-ups (weighted 14/10#) – 5×15
b) DB Bicep Curls + DB Skull Crushers – 4×10 each

12/28/2021 – WOD

Strength
Bench Press – 15 Min to work up to a heavy single
—Go for a PR if you feel strong. If not, work up to 90%+

Conditioning
8 Rounds (interval style)
12/12/10/10/8/8/6/6 Push Jerks (increase every 2 rds)
10 T2B  (RX+ = 12)
8 Bar Facing Burpees
—Rest 1 min between rounds

WOD Notes: Goal is sub 1:30 every rd. PJ = 50/55/60/65% every 2 rds (you be able to go unbroken but be challenging. T2B sub = 8 Reps or Weighted leg Raises/sit-ups, Hang knee raises, or V-ups. Jump over the bar if you’re capable of it!

Assistance
a) DB Bench Press – 4×8 (3 sec eccentric)
b) Trunk Rotation (pulley) – 3×8 (each side)

12/27/2021 – WOD

Strength
Back Squat – 15 Min to Work up to a heavy Single
—Go for a PR if you feel strong. If not, work up to 90%+

Conditioning
5 RFT
9 Front Squats 155/105 (55%)
15 DB Hang Pwr Cleans 50/35#
21/18 Cal Ski

WOD Notes: Goal is 12-15 minutes. FS should be unbroken each rd, but feel challenging. DB HPC should be done in 1-2 sets each rd. Make sure ot finish each rep with one head of DB on shoulder. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5 EMOM x 10 Sets (advanced = C2B)

12/24/2021 – Christmas EVE WOD

Conditioning
Rage 2021 – “12 Days of Christmas”
1 Muscle-up or 1 GI Jane
2 Back Squats 115/75#
3 Power Snatches 115/75#
4 Front Rack Lunges 115/75#
5 Thrusters 115/75#
6 Lateral Burpees over Bar
7 Hang Power Cleans 115/75#
8 Deadlifts 115/75#
9 T2B
10 C2B Pull-ups
11 Devil Press 45/35# DB’s
1200m Run  (RX+ = Drink 12oz beverage of choice after run)

WOD Notes: Goal is sub 45 min. BYO beverage if you choose to RX+. Barbell weight should be light to where you can move somewhat consistently. If it’s too cold for you to run, you may versaclimb 750ft instead.

12/23/2021 – WOD

Strength
1 Snatch EMOM x 12 Min
—Start @ 70% & work up to a heavy single. Take more time towards the end if needed.

Conditioning
6 RFT
12 DB Hang Snatch 70/50#
24 Lateral Step overs (bench)
12/10 Cal Ski

WOD Notes: Goal is 13-17 min. You don’t have to alternate on the DB Hang Snatches. You can do 6R+6L. You must open up (stand) on the lateral step overs (no weight), but try to rebound each rep & be dynamic like you’re running. 

Assistance
a) L-Sit Tap overs (KB or a line) – 5×20 or 10×10
b) DB Bicep Curls – 5×20 (alternating)