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11/2/2020 – WOD

Strength
a) Front Rack Lunges – 12/10/8/6/4 Reps by round
b) Strict Pull-ups (wide-grip) – 8 Reps (sub: 4 negatives)
—Do one set every 2:30. Add weight each set that’s heavy.

Conditioning
5 Rounds
12 Burpees (no jump + extra push-up)
15 Barbell Hip Thrusts 225/155# (Pause at top)
60 Double Unders

WOD Notes: This WOD is not for time so focus on quality of movement, but still try to move quick! The first push-up of the burpee is strict & you don’t have to jump. Pause at the top of the hip thrust for a sec & squeeze glutes. DU sub = 30 DU, 120 singles, or 120ft Versa climber.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 Each arm

10/31/2020 – WOD

Conditioning
30 Min AMRAP w/ a Partner
120/90 Cal Assault Bike
50 Power Snatches 135/95#
120/90 Cal Ski
50 Clean n Jerk 185/125#
1200m Run
*Max Muscle-ups/GI Janes in Remaining Time

WOD Notes: Goal is to average 5 min per section so that you have 5 min left to get max muscle-ups or GI Janes. The entire WOD is “you go, I go” except for the run.

10/30/2020 – WOD

Strength
a) Back Squat – Work up to a heavy triple, then do 1 set max reps @ 75%
b) DB Lateral Raises/Front Raises – 4×12 Each
c) Back Extensions – 4×10 + 15-30 sec hold at parallel

10/29/2020 – WOD

Strength
Hang Snatch + Snatch – 6 sets every 75 Sec @ 75-85%
—Opposite of last week. Try to go a littler heavier

Conditioning
15 Min AMRAP
20/16 Cal Row
15 Overhead Squats 115/75#  (RX+ = 135/95#)
10 DB Bench Press (heavy)

WOD Notes: Goal is 5+ rounds. OHS should feel light and unbroken. If you have limited OH mobility then you can sub front squats. DB Bench should also be unbroken but feel challenging for 10. 

10/28/2020 – WOD

Strength
Hang Clean + Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—Opposite of last week. Try to go a little heavier.

Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Lateral Burpees over Bar
5 Deadlifts 315/205#   (RX+ = 335/225#)

WOD Notes: Goal is 6+ rds. DL should be a little heavier than last week. We’ve done DL 3 wks in a row now in WOD’s. Focus on setting up for each lift. Only touch n go if you feel comfortable and can maintain position. DL = 70% of max. You may step over for burpees but you will get an (s) on whiteboard.

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – Tabata 10 Rounds (100 reps)

10/27/2020 – WOD

Strength
a) Jerk (2 PJ + 1 Split) – 6×3 @ 80%+ (heaver than last wk) + 1 set max reps PP @ 72-75% of Jerk
b) Hanging L-Sit/Tuck: 6×30-45 Sec
—Superset a/b every 3 min. Goal is to 8-12 reps on PP.

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
15 T2B
100 Yard Dball Carry 125/80#

WOD Notes: Goal is 14-19 min. WB should be done in 1-2 sets. T2B sub = 8-12 reps + remaining reps do V-ups. You may also do 15 Toe through rings each rd. The Dball carry is 50 yards bear hug to the curb + 50 yards on shoulder back to the gym. 

Assistance
a) Banded Tricep Extensions – 4×25
b) DB Reverse Flies – 4×15

10/26/2020 – WOD

Strength
a) Front Rack Lunges – 6×6 (heavier than last wk – 1st set can be light)
b) Strict Pull-ups – 6×6 (3 Sec Pause at the top of each rep). Advanced = C2B or weighted
—Superset a/b every 2:30

Conditioning
3 Min AMRAP x 4 Rounds
20/16 Cal Assault Bike 
75 Double Unders
Max DB Power Cleans 50/35#   (RX+ = 70/50#)
—Rest 90 seconds between rounds

WOD Notes: Score = Total DB Power Cleans. Goal is to have at least 45 sec each rd to get as many db cleans. Pick a weight that is challenging to do 5-8 reps at a time. DU sub = 35 DU or 125 singles. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Reverse GHD Sit-up Hold – 6×30-45 sec (advanced: use weight)

10/24/2020 – WOD

Conditioning
25 Min Running Clock – With a Partner
8 Back Squats (from floor: 55-60%)
8 GI Janes  (RX+ = 8 Muscle-ups)
***Max Cal Ski

WOD Notes: Score = Max cals. Partner A will do the back squats & GI Janes while Partner B skis. As soon as Partner A is finished, you will switch. Continue like this for 25 minutes. Each round should take around 2 minutes with the built-in transition time, so you’re be skiing for about 2 minutes each round. Goal is to get 5-6 rounds each. Back squats shouldn’t feel super light but shouldn’t feel like an 8 rep max. You should be able to do 20+ reps fresh with it. 

10/22/2020 – WOD

Strength
Snatch + Hang Snatch – 6 sets every 75 Sec @ 75-85%

Conditioning (20 min cap)
14 RFT w/ a Partner
1 Rope Climb 15ft  (RX+ = 20ft)
2 Wall Climbs  (RX+ = 48ft HS Walk)
10/8 Cal Assault Bike

WOD Notes: Goal is to get under the 20 min cap & avg under 1:30/rd. RC sub = 3 pulleys or 2 up/downs. WC sub = 48ft Sliders or 16 shoulder taps. You should be sprinting on the bike & should try to finish the bike in under 45 sec each round!

Assistance
a) DB Shoulder Press – 4×10 (3 sec negative)
b) Glute Ham Raises – 4×12 (you can modify by bending knees)

10/21/2020 – WOD

Strength
Clean + Hang Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—You may go from above knee or under (your choice)

Conditioning
3 RFT w/ a Partner
50 DB Snatches (alternating) 70/45#   (RX+ = 80/55#)
50 Bench Press 185/125#
250m Partner Sled Drag 135/90#

WOD Notes: Goal is sub 25. This WOD is “you go, I go”, except for the sled drag. BP = 60-65% (should switch every 5 reps). 

Assistance
a) Barbell Skull Crushers – 4×12
b) Deadbugs – 3×20