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8/24/2020 – WOD

Strength/Skill
Every 3 Min x 5 Sets
a) Back Squat: 5 Reps (3 Pause + 2 Regular) @ 75%
b) T2B: 8-15 Reps (RX+ = 10 Strict T2B)
—If you don’t have T2B, you will practice hollow/arches & get feet as high as possible. We can give you a lower target to hit.

Conditioning
3 RFT
15 DB Hang Sq Cleans 60/40#  (RX+ = 70/50#)
150m Sandbag Carry (on shoulder) 125/80#
25/20 Cal Ski

WOD Notes: Goal is 12-15 min. You should be able to do the Hang Sq Cleans in 1-2 sets each rd.

Assistance
a) Strict Pull-ups (wide grip): 5×8-10 Reps  (RX+ = weighted or c2B)
b) Weighted Plank: 6 Sets: 45 sec on / 45 sec off

8/22/2020 – WOD

Conditioning
20 Min AMRAP
20 DB One Arm OH Lunges 70/45# (10R + 10L)
50 Double Unders
15 Push Jerks 165/105#
50 Double Unders
12 Power Cleans 165/105#

WOD Notes: Goal is 4+ rd. You will do 10 steps with the DB in the right arm, then 10 with the left arm. DU sub = 25 DU, 100 singles, or 100ft Versa Climber. Use around 50% for the barbell. You should be able to do the jerks in 2 sets & the PC should be quick singles. 

8/21/2020 – WOD

Conditioning
In Memory of Ed Broderick 8/11/2020 (Dave Broderick’s Father)
20 Min Running Clock – 14 Min AMRAP
3 Bar Muscle-ups
26 Cal Row
52 Double Unders
*Remaining 6 Min Find a 1RM Snatch (Dave was 6 years old when his dad signed him up to play football)

8/20/2020 – WOD

Strength
3 Clean n Jerk every 2:30 x 5 Sets @ 75-80%
—You may Power clean the first rep then squat the last 2.

Conditioning
12 Min Clock – 5 RFT
10 DB Bench Press 70/45#  (RX+ = 80/50#)
20/16 Cal Row
*Max Thrusters in remaining time 95/65#

WOD Notes: Record Time & # of thrusters. You should have at least 2 minutes on the thrusters at the end (avg 2 min/rd). DB Bench should be unbroken each round & get challenging by round 3-4. Scale cals if you can’t row 20/16 in a minute. 

Assistance
a) BB Bicep Curls – 4×12
b) BB Skull Crushers – 4×12
—Use the same weight for both. Slow the tempo down for whatever exercise feels easier.

8/19/2020 – WOD

Strength/Skill
Every 3 Min x 5 Sets
a) Snatch (full) – 3 Reps @ 75%
b) Muscle-ups – 3-6 Reps
—You may do Ring/Bar MU or just practice progressions (Hollow Arch + Pulldown w/ lats/ Jumping MU/etc…)

Conditioning
4 RFT
12 DB Snatches (alternating) 70/45#  (RX+ = 80/55#)
Run 400m

WOD Notes: Goal is 9-13 min. You should be able to push the pace on the runs & hold the same splits almost every round. DB should feel a little heavier than normal, but you should be able to cycle through 12 in a row & barely drop under each rep. 

Assistance
a) Close Grip Strict Pull-ups – 5×8-10 Reps
b) Weighted Sit-ups – 5×20

8/18/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) RDL – 8 Reps @ 65-67%
b) 30-45 Sec HS Hold (against wall) or 45 Sec HS Walk Practice
—Lower bar until it’s slightly off the ground. Even rounds face the wall for HS Hold.

Conditioning
3 RFT (w/ a partner)
30 Hang Power Clean 185/125#  (RX+ = 205/135#)
50 T2B
80/64 Cal Ski

WOD Notes: You may break up the work anyway you’d like but try to do the same amount of work as your partner. HPC = 65% (should feel moderately heavy). T2B sub = toe through rings, scale the # of reps if you can do T2B, or weighted sit-ups. The ski erg should be sprints since you will have built in rest!! You can use towels over your hands if you’re sharing a ski erg with a partner.

Assistance
a) Arnold Presses (2 DB) – 5×8
b) Glute Ham Raises: 4×10-12 or Banded Leg Curls: 4×15

8/17/2020 – WOD

Strength/Skill
a) Back Squat – 6 Reps (3 Pause + 3 regular) @ 70-72%
b) Double Unders – 45 Sec Max Reps
—Superset a/b every 3 minutes x 5 sets.

Conditioning
5 RFT
12 Lateral Burpee Box Jump Overs 24/20″
100 Yard Sandbag/Dball Bearhug Carry 125/80#  (RX+ = 150/100#)
15/12 Cal Assault Bike

WOD Notes: Goal is 15-20 min & try to avg 3:30-4 min rds. If it rains, we will stay inside and do 60 sec of marching in place with bag/ball in the bearhug position. The bike should take around 1 min/rd at the most!

Assistance
a) Barbell High Pulls – 5×10 (heavy)
b) Weighted Plank – 30 Sec on / 30 Sec off x 10 sets

8/15/2020 – WOD

Conditioning
Complete For Time (w/ a partner)
40 Power Snatches 135/95#
100 Wall Balls 30/20# to 10/9ft
Run 400m
Row 500m
30 Power Snatches 135/95#
80 Wall Balls 30/20# to 10/9ft
Run 600m
Row 750m
20 Power Snatches 185/125#
60 Wall Balls 30/20# to 10/9ft
Run 800m
Row 1000m

WOD Notes: Goal is sub 40 min. PS is the same weight the first 2 sets then make a big jump the last set. Partner A will run while Partner B rows. You will switch once both are finished their cardio pieces. Switch every 10 reps on the wall balls!

8/13/2020 – WOD

Strength
Clean n Jerk – 1 Rep Every Min x 10 Sets – 75-90%+

Conditioning
For Time
9 Power Cleans 205/135# 
12 C2B Pull-ups  (RX+ = 9/12/15 Bar MU by rd)
20/15 Cal Assault Bike
12 Power Cleans 205/135#
18 C2B Pull-ups
25/19 Cal Assault Bike
15 Power Cleans 205/135#
24 C2B Pull-ups
30/24 Cal Assault Bike

WOD Notes: Goal is 13-18 min. PC = 70% (singles with a few sec between reps). You may do chin over bar pull-ups or ring rows instead of C2B if necessary. 

8/12/2020 – WOD

Strength
Snatch – 1 Rep every min for 12 Sets @ 75-90%+
—If you feel good, go for a PR.

Conditioning
5 RFT
12 Deadlift 135/95#  (RX+ = 155/105#)
10 Front Rack Lunges 135/95#
8 Push Jerk 135/95#
60 Double Unders

WOD Notes: Goal is 13-17 min. Deadlifts will feel light compared to the lunges/jerks. Lunges/jerks should be unbroken. DU sub = 30 DU, 100 singles, or 120ft Versa Climber

Assistance
a) Hollow Rocks – Tabata 10 Rounds
b) Dball Bear Hug Carry – 4×60 Sec (heavy)