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.
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.
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 Each arm
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#
*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.
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
Hang Snatch + Snatch – 6 sets every 75 Sec @ 75-85%
—Opposite of last week. Try to go a littler heavier
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.
Hang Clean + Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—Opposite of last week. Try to go a little heavier.
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.
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – Tabata 10 Rounds (100 reps)
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.
20 Wall Balls 30/20# to 10/9.5ft
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.
a) Banded Tricep Extensions – 4×25
b) DB Reverse Flies – 4×15
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
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.
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Reverse GHD Sit-up Hold – 6×30-45 sec (advanced: use weight)
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.
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!
a) DB Shoulder Press – 4×10 (3 sec negative)
b) Glute Ham Raises – 4×12 (you can modify by bending knees)
Clean + Hang Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—You may go from above knee or under (your choice)
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).
a) Barbell Skull Crushers – 4×12
b) Deadbugs – 3×20