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2/8/2021 – WOD

Strength
Back Squat – 1×5 @ 70%, 1×3 @ 80%, 5×1 @ 85%+
—Work up to a heavy single & if you feel strong go for a PR!

Conditioning
5 Min AMRAP
30/23 Cal Row
30 DB Thrusters 50/35#
Max T2B
—rest 1 minute
5 Min AMRAP
30/23 Cal Row
30 T2B
Max DB Thrusters 50/35#
—rest 1 minute
5 Min AMRAP
30 T2B
30 DB Thrusters 50/35#
Max Cal Row

WOD Notes: You will record 3 separate scores on whiteboard. Goal is to have 1:30-2 minutes each round to accumulate max reps of each movement. DB Thrusters should be done in 2-3 sets max. T2B sub = weighted leg raises on bench, T2R, or weighted sit-ups.

Assistance
a) Weighted Plank – 10 Rounds: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×10 (each leg)
c) One Arm High Pulls – 4×10 (each arm)

2/6/2021 – WOD

Conditioning
30 Min AMRAP w/ a Partner
100/80 Cal Ski
20 Wall Climbs  (RX+ = 25ft HS Walk / 1 WC)
20 Laps Dball/Bag Carry (shoulder) 150/100#
10 (1 Sq Clean + 6 Front Rack Lunges + 1 Hang Sq Clean) 185/125#

WOD Notes: Goal is 2-3 rds. The ski & barbell complex is “you go, I go”. Partner A will do 2 WC while Partner B does 2 Laps Carry on Shoulder (you will work at same time). The carry is 6 mats down & 6 mats back (go heavy). So it’s 5 rounds each of 2 WC + 2 Lap Carry. BB weight should be around 60% of sq clean. 

2/4/2021 – WOD

Strength
Snatch – 1 EMOM x 10
—Start @ 75% & work up to a heavy single

Conditioning
2:30 Min AMRAP x 5 Rounds (interval style)
20/15 Cal Assault Bike
1 Rope Climb 20ft  (RX+ = Legless 20ft)
***Max Power Snatches in remaining time
m: 185/155/155/135/115#  f: 125/115/115/95/75#
—rest 90 sec between rounds

WOD Notes: Goal is to have at least 30-45 sec to snatch each rd. The 2nd/3rd rd weights should be the same. First rd you should only be getting a few reps since the weight is heavy. Last rd should be the only round where you touch n go. Please be careful with how you’re loading the bar so that you don’t break the bumper plates!! If you want to use 3 diff weights that’s ok as well. If you did Mondays WOD you can versa climb instead. RC sub = 3 heavy pulleys, 2 up/downs, or 6-8 strict pull-ups. Score = total reps

Assistance
a) Strict Pull-ups (wide grip) – 5×6 (3 sec eccentric)
b) Weighted Sit-ups – 4×30 (slow eccentric)

2/3/2021 – WOD

Strength
a) Deadlift – 5×3 @ 80%+. 1 ME Set @ 75% (8+ reps)
b) DB Bench Press – 5×8 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Try to use same weights that you did for 6.

Conditioning
17 Min Running Clock
40 Wall Balls 30/20# to 10/9.5ft
40/32 Cal Row
60 Wall Balls 30/20# to 10/9.5ft
60/50 Cal Row
Max Muscle-ups or GI Janes in Remaining Time

WOD Notes: Goal is to be finished the wb/row in under 13 minutes and have a few minutes to get as many GI Janes/MU. WB should feel a little heavier than normal while still being able to hit your target. DO NOT go slow at the end of the row & save energy for the 2nd part! You will write 2 scores down (Time + # of MU/GI Janes). 

Assistance
a) DB Bicep Curls – 4×12
b) DB Reverse Flies – 4×15
c) GHD Back Extensions or GHR – 4×12

2/2/2021 – WOD

Strength
Clean n Jerk – 1 EMOM x 5, 1 Every 90 Sec x 5 (10 total reps)
—Start at 75% & work up to 95%+

Conditioning
12 Min AMRAP
4 Power Clean 225/155#
8 DB Shoulder Press 50/35# DB’s 
12 T2B
50 Double Unders

WOD Notes: Goal is 6 rds. If you don’t have a BB, you can do 2x amount of DB cleans. PC = 75%. T2B sub = leg raises with DB pinched between feet or v-ups. DU sub = 25 DU or 80 singles. 

Assistance
a) 20 Sec Russian Twists + 20 Sec Hollow Rock + 20 Sec Hollow Hold: 4 sets
b) DB Skull Crushers – 4×12 (heavy)

2/1/2021 – WOD

Strength (wk 5)
a) Back Squat – 5×2 @ 87%+ 2 ME @ 80% (7+ reps – slightly heavier than last wk)
b) BB Bicep Curls – 5×10 (slow eccentric)
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
10 GI Janes
15/11 Cal Assault Bike
20 Hang DB Snatch 45/30# (2 DB’s)

WOD Notes: Goal is 4+ rds. Use a bar above your reach if you can do a strict pu. Each segment should take around 1 minute each. I’d recommend swinging the DB’s outside your legs for the hang snatches. These should be done in 1-3 sets max. AT HOME VERSION = 10 Burpees + 10 Bent-over rows / Run in place for 1 minute / 20 Hang DB Snatches.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×10 (each leg)

1/30/2021 – WOD

Conditioning
30 Min AMRAP w/ partner
50 Double Dutch Burpees
4 Rope Climbs 20ft
40 Front Rack Lunges 185/125#
4 Rope Climbs 20ft
30 Power Snatches 165/105#

WOD Notes: Goal is 3 rounds. You may use the same weight for the snatch/lunges if necessary but lunges should be heavier than snatches. Lunges should feel heavy for sets of 10 reps & snatches should be singles back & forth but should feel moderately heavy. RC sub = 3x pulleys or 7 ring rows/rc.

1/28/2021 – WOD

Strength
2 Position Snatch – Floor + Hang
—8 sets @ 70-85%. Every 90 sec do a set. Take extra rest after set 6 if needed.

Conditioning
3 RFT
10 (Front Squat+Thruster) 135/95#  (RX+ = 155/105#)
15 C2B Pull-ups   (RX+ = 10 Bar MU)
10 Laps Sandbag/Dball Carry 125/80#

WOD Notes: Goal is 12-16 min. You will do 20 squats each round. C2B sub = chin over bar, banded pu, or ring rows. Try to position bag/ball behind your head and not on the shoulder so much.

Assistance
a) Strict Pull-ups (wide grip) – 5×6 (3 sec eccentric)
b) Weighted Sit-ups – 5×20 (slow eccentric)

1/27/2021 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 (heavier than wk 1 – 75%+)
b) DB Bench Press – 5×6 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Go heavier than normal on DB’s.

Conditioning
14 Min AMRAP
12/9 Cal Ski
8 Deadlift 275/185# (60%)
3 Wall Climbs  (RX+ = 48ft HS Walk)

WOD Notes: Goal is 5+ rds. DL should be touch n go for most of the reps but feel challenging. You should have to wait a few sec before picking bar up after the ski. WC Scale = 2 reps or 20 Shoulder Taps.

Assistance
a) GHR Raises or Back Extensions (GHD) – 4×10
b) DB Reverse Flies – 4×15 (slow eccentric)

1/26/2021 – WOD

Strength
Clean + Hang CL + 1 Jerk – 5 sets @ 80-90%+
—One set every 2 min. Heavier than last wk. Squat 1 or both of them.

Conditioning
2:30 Min AMRAP x 6
20/16 Cal Row  (RX+ = 25/20)
15 T2B
Rounds 1-3: Max Push Press 165/105#
Rounds 4-6: Max Push Jerks 195/125#
—Rest 1 min between rounds

WOD Notes: Record total PP reps & PJ reps. Goal is to have at least 30 secs to get as many reps with the barbell & aim for 10 reps/rd. Use around 65% for both your PP & PJ. You should be able to link at least 5 reps at a time with little break.

Assistance
a) Banded Lateral & Front Raises – 4×12 each exercise
—Attach low/light band to an upright on the rig. Try to have constant tension on the band throughout & use a PVC (face away) for FR.
b) 6 Sets: 20 Sec Hollow Rock + 20 Sec Hollow Hold