Conditioning
For Time w/ Partner
800m Run
40 Power Snatches 135/95#
80 T2B
50 Push Jerks 165/110#
800m Run
50 Push Jerks 185/125#
80 T2B
40 Power Snatches 165/110#
800m Run
WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, hanging knee raises, or v-ups. The entire WOD is “you go, I go” minus the runs. Run sub = 1 million meters on the bike each set. Snatch weight should be a little lighter than the PJ.
Strength
a) Reverse Lunges – 6×8 (2-3″ Deficit – build to a heavy set of 8)
b) Wide Grip Strict Pull-ups – 5×10
—Superset a/b every 4 min. Barbell can be on your back for part (a) & do all the reps with one leg before switching. Do the weaker leg first. Use a pulley or band for part (b) if necessary.
Conditioning
15 Min AMRAP Ladder
5-10-15-20-25-30 Cal Row
15-30-45-60-75-90 Double Unders
***After each round, do 2 Turkish Get-ups 50/35# DB (RX+ = 60/40#)
WOD Notes: Goal is to get into the round of 30/90/2. Calories are the same for men & women. DU sub = 20/40/60/80/100/120 Singles or 2x feet on the versa climber. Turkish get-ups are one each arm.
Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12
Strength
a) RDL – 5×7 @ 70-75%+
b) 6 (DB Lateral Raise + DB Front Raise) x 5 Sets
—Superset a/b every 3:30. Build to a heavy set of 7 for part (a) & heavier than last wk.
Conditioning
20 Min AMRAP w/ Partner (interval style)
4 Power Cleans @ 75%
1 Rope Climb 15ft
10/8 Cal Bike
WOD Notes: Goal is to get 8+ rounds each (16 total). Partner A will do all the work while Partner B rests. Approach this as about 1:15 on / 1:15 off. PC should be relatively quick singles, but feel heavy! RC sub = Climb 12ft or do 7 RR. SPRINT the Bike!!!
Assistance
a) GHD Sit-ups – 30/25/20/15/15/15 (weighted)
b) One Arm Bent-over Rows – 4×12 (slow eccentric + pause each rep)
Strength
a) Bench Press (specialty bar) – 5×5 @ 80%+, 1 ME @ 70% (10+)
b) DB Bicep Curls – 5×10 (heavy)
c) GHR or Hamstring Sliders – 3×15 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.
Conditioning
3 RFT
250m Sled Drag 90/60#
25 Russian KB Swings 88/70# (RX+ = 100+ / 88#)
25 Burpees
WOD Notes: Goal is 15-19 minutes. You should be able to run/walk with the sled. Swings should be heavier than normal. Burpees are regular where you barely jump off the ground with hands up.
Assistance
a) 60 Sec on / 60 Sec off x 6 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
Strength
a) Box Squats – 6×5 @ 75%+
b) Straight Arm Lat Pull-down – 5×10
—Superset a/b every 3:30. Try to hit at least 3 heavy sets for part (a). Box should be just below parallel. Sit down & back to the box, pause w/o rocking forward & explode it.
Conditioning
5 RFT
12 Goblet Squats 100/70# DB/KB
10 Box Jumps 30/24″
20/16 Cal Ski
WOD Notes: Goal is 11-16 minutes. GS should be heavy for 12 reps. You will hold the DB/KB vertically against your chest. You must stand up on the box for the BJ’s. No step-ups allowed!!!!! Jump on a lower box or stack a few plates. Jumping is a completely different/taxing movement than step-ups. SPRINT the last Ski at the end!
Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)
Conditioning
For Time w/ Partner
100/80 Cal Bike
4 (12 GI Janes + 100 Yard Single Arm FC)
40 Clean n Jerks 155/105#
100/80 Cal Bike
40 Clean n Jerks 185/125#
4 (12 GI Janes + 100 Yard Single Arm FC)
100/80 Cal Bike
WOD Notes: Goal is sub 40 minutes. Partner A will do the 12 GIJ while Partner B does the carry. You will do each movement 2x. CnJ weight = 55/65%. First weight should feel relatively light & 2nd heavier but not where you have to rest a lot between reps. FC: M = 100#+, F = 70#+.
Strength
a) Reverse Lunges – 5×10 (Build to a heavy set of 10)
b) Close Grip Supinated Pull-ups – 5×10
—Superset a/b every 4 min. Barbell can be on your back for part (a) & do all the reps with one leg before switching. Do the weaker leg first. Use a pulley or band for part (b) if necessary.
Conditioning
3 RFT
150m Backwards Sled Drag 70/45#
25 T2B
40/32 Cal Row
WOD Notes: Goal is 15-19 minutes. Sled Drag is to the tree before the old “Evoqua” sign. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12
Strength
a) RDL – 5×8 @ 70-75%
b) 8 (DB Lateral Raise + DB Front Raise) x 4 Sets
—Superset a/b every 3:30. Build to a heavy set of 8 for part (a).
Conditioning
4 RFT
10 Power Stairs (2) 70/53# KB’s
5 Wall Walks (RX+ = 7)
400m Run
WOD Notes: Goal is 14-18 minutes. 1 Power Stair rep = Deadlift KB’s & place them on top of the box, hop up on the box (using KB’s to assist) & do another DL, then come back down. Make sure to take your time on these & make sure your back is in the right position every time you pick up the KB’s. WW sub = 40 shoulder taps & you may do a combo of both.
Assistance
a) GHD Sit-ups – 5×25 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)
Strength
a) Bench Press (specialty bar) – 5×6 @ 80%+
b) Sandbag Bear Hug Carry – 4×45 sec (heavy!)
—Superset a/b every 3:30. Go heavier than normal on the carry!
Conditioning
For Time
50-100-150 Double Unders
20-30-40 DB Hang Cleans 50/35# (RX+ = 60/40#)
30-40-50 Cal Ski
WOD Notes: Goal is 15-19 minutes. DU sub = 75-150-250 singles or cut reps down on the dubs. Hang cleans should be done in 2/3/4 sets by round. Girls cals = 24/32/40.
Assistance
a) 45 Sec on / 45 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
Strength
a) Front Squat – 18 Min to find a heavy single or 5×5 @ 75-80%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b as needed
Conditioning
5 RFT
10 Thrusters 115/75# (RX+ = 135/95#)
12 Bar Facing Burpees
1 Rope Climb 20ft
WOD Notes: Goal is 8-13 minutes. Thrusters should be unbroken, but challenging after round 1. You should be jumping over the bar if you’re capable (pretend there’s a million $ on the line). If you don’t want the million $ then step over. RC sub = Climb 12-15ft or 10 ring rows.
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)
