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11/12/2024 – WOD

Strength
a) 3 Push Press + 3 Push Jerks x 5 Sets @ 80-85% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30

Conditioning – “20 Min Cap”
3 RFT w/ Partner
200 Double Unders
50 T2B  (RX+ = 60)
20/16/12 (Power Clean + Hang Power Clean + Jerk) -increase by rd

WOD Notes: Goal is to get under 20 Min Cap. DU sub = 50-75 DU each, 150 singles each or 200 if you’re proficient. T2B sub = T2R, GHD SU, Weighted SU, or Hanging Leg Raises. RX = M: 155/175/205#, F: 105/120/145# (55/60/65% of CnJ by Rd). Make a slightly bigger jump from round 2 to 3. You will work at the same time for the jump rope. This should be a fun partner WOD that won’t beat you up too much intensity wise!

Assistance
a) DB Lateral Raises – 5×10 (pause + slow eccentric)
b) Hollow Rocks – 45 Sec on / 45 Sec off x 8 Sets

11/11/2024 – WOD

Strength
a) Back Squat – 5×3 @ 80-82% (heavier than last wk), 1xME @ 70% (8-12 reps)
b) DB Pull-over (2 DB’s) – 5×8 (5 sec eccentric)
—Superset a/b every 3:30. 3rd rep for part (a) & 8th rep for part (b) should almost feel like you’re failing!!

Conditioning
10 Min AMRAP
3-6-9-12-15-18…Cal Bike
1-2-3-4-5-6…Wall Walks
—Rest 2 minutes
800m Run For Time (sub: 500ft Versa Climber )

WOD Notes: Goal is to get to get to the round of 21/7. WW sub = 10 shoulder taps/WW or you may split up between WW & ST as you get to the higher rounds. If you’re not going to run, you can bike (2K) again at the end which will be boring.

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) One Arm High Pulls – 4×12 each arm

11/7/2024 – WOD

Strength
Hang Snatch – 3×3, 4×2, 5×1 
—One set every 90/75/60 Sec for 3/2/1’s. Start @ 70% for 3’s & build to a heavy set of 3/2/1.

Conditioning
6 RFT
10 Hang Snatch 95/65#   (RX+ = 115/75#)
12 T2B  (RX+ = 15)
250m Run

WOD Notes: Goal is 13-17 minutes. Hang Snatches should be unbroken each round & feel kinda light to where you can muscle snatch most of them. T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. 250m Run Sub = 15/12 Cal bike.

Assistance
a) L-Sit/Tuck – 6×40 Sec (2 Min rest between)
b) BB Bent-over Rows (supinated) – 4×12

REMINDER: 2nd Annual Spring Mount Ruck is 8am @ Spring Mount this Saturday! Please sign-up on the class sheet with your DB weights. If you have your own please bring them instead of borrowing from the gym. All visitors and donations are welcome. I will have the workout posted by Fri Am.

11/6/2024 – WOD

Strength
a) Deadlift – 5×4 @ 75-80% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×7 (heavier than last wk)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time.

Conditioning
5 RFT
20/16 Cal Ski
12 C2B Pull-ups  (RX+ = 15 C2B or 6 Bar MU)
100 Yard SandBag Carry 150/115#

WOD Notes: Goal is 14-18 minutes. The sandbag carry is bearhug out to the far curb & on the shoulder back inside. C2B sub = chin over bar pu, banded pu, or lat pulldown with pulley. 

Assistance
a) EZ Bar Skull Crushers – 4×10 (heavy – slow eccentric)
b) GHD Sit-ups – 5×20 — rest 45 sec between

11/5/2024 – WOD

Strength
a) 4 Push Press + 4 Push Jerks x 5 Sets @ 75-80% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30

Conditioning
10 RFT
3 Power Clean 205/135#   (RX+ = 225/155#)
7 Burpees (no jump)
30 Double Unders

WOD Notes: Goal is 12-16 minutes. PC = 75% of 1RM (shouldn’t feel super light – it’s only 3 reps). You don’t have to jump on burpees, but make sure feet are under you when you stand. DU sub = 15-20 DU, 50 singles, or 60ft versa.

Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets

11/4/2024 – WOD

Strength
a) Back Squat – 5×4 @ 80-82% (heavier than last wk)
b) DB Pull-over (2 DB’s) – 4×12
—Superset a/b every 3:30. 4th rep for part (a) & 12th rep for part (b) should almost feel like you’re failing!!

Conditioning
12 Min AMRAP
Row For Total Calories
***Every 2 Minutes x 5 sets (starting at 0:00), do 18 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is to get 100/80+ cals total! The last round of Wall Balls is at the 8 min mark. You should be able to have at least 60 sec to row each round. You will have more time at the end of the WOD to accumulate cals on the rower. Try to go unbroken on the WB each set! Rowers will be set up near the rig to limit transition time.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) One Arm High Pulls – 4×12 each arm

REMINDER: 2nd Annual Spring Mount Ruck is this Saturday 11/9 @ 8am! Sign-up is on the class sign-up sheet! RX weights will be 40/25# (2 DB’s). If you have a pair of DB’s please bring them with your backpack!

11/2/2024 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
50 T2B
50 Double Dutch Burpees
30 Power Snatches (increase by rd)

WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, GHD SU, weighted SU, or leg raises. Burpees will be done at the same time. PS = M: 115/135/155#, F: 75/95/105#. Try to pick a weight for the sled where you can alternate between jogging/walking (you should not be walking the whole thing).

Announcement
2nd Annual Spring Mount Ruck is Saturday 11/9 @ 8am. An email was sent out with some of the details. Please let me know if you didn’t get it! Donations are welcomed, which will go to a Local Vet. If you have a pair of light DB’s please bring them with you in your backpack. 

10/31/2024 – Happy Halloween!

Strength
a) Hang Cluster – 5×2, 5×1 (work up to a heavy double & single)
b) 30 Sec Hollow Rocks x 8 sets (advanced = hold 5-15# plate OH)
—Superset a/b every 2 minutes. The last 2 singles will be stand alone with no part (b).

Conditioning
1-10 Reps of:
DB Thrusters 50/35#
C2B Pull-ups
***Run 100m after each round

WOD Notes: Goal is 11-15 minutes. Thrusters should be unbroken every round if possible. C2B sub = chin over bar or banded. You may have to break up the pull-ups after round 5-6. 

Assistance
a) L-Sit/Tuck – 6×45 Sec (2 Min rest between)
b) BB Bent-over Rows (supinated) – 4×10

10/30/2024 – WOD

Strength
a) Deadlift – 5×5 @ 75-80% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time.

Conditioning
8 RFT
3 Wall Walks (RX+ = 4)
5 Dball/Bag Over Shoulder 125/90#
15/12 Cal Ski

WOD Notes: Goal is 15-20 minutes. WW sub = 2 Wall Walks or 24-30 Shoulder Taps. Dball/bag should be a little lighter than normal so you can go through the 5 reps quick. 

Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 8×15 —rest 45 sec between

10/29/2024 – WOD

Strength
a) 5 Push Press + 5 Push Jerks x 5 Sets @ 70-75% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30

Conditioning
18 Min AMRAP w/ Partner (interval style)
3 Clean n Jerk (increase 10/5# every 2 rds)
12/10 Cal Row

WOD Notes: Goal is to get 9+ rounds each. Start @ 65% of CnJ & increase every 2 rounds per person. RX starting weights would be 185/125#. SPRINT the row each round since you have built in rest!

Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets