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8/28/2021 – WOD

Conditioning
For Time w/ a Partner
400m Sled Drag 135/100#
30 Power Snatches 135/95#
30 Clean n Jerks 185/125#
160 Wall Balls 30/20# to 10/9.5ft
30 Clean n Jerks 185/125#
30 Power Snatches 135/95#
400m Sled Drag 135/100#

WOD Notes: Goal is sub 30 min. Try to use a run/walk strategy for the sled drag. You shouldn’t have to walk the entire thing, so try to run parts of it! PS & CnJ should be around 60% for each movement. Should feel moderately heavy to where you can do quick singles. Please load barbells accordingly to protect weights. I prefer a 15#+10# to load 95# on a mens bar now. If its raining, you will bike 100/80 cals with a partner instead of sled drag.

8/26/2021 – WOD

Strength
Snatch – 1 Rep every 30 Sec x 5 min (10 reps) @ 70-75%. Rest 2 minutes then 5×1 @ 80%+. Work up to a heavy single by the end.
—You can alternate between power/sq for the first 5 minutes

Conditioning
12 Min AMRAP
15/12 Cal Ski
10 Box Jump Overs 24/20″
8 Deadlifts 275/185# (60%)

WOD Notes: Goal is 5+ rds. You don’t have to stand up on the BJO. DL should be touch n go for at least 3-4 reps at a time and feel moderately heavy. 

Assistance
a) BB Bicep Curls – 4×10
b) Lateral/Front/Reverse Raises – 3×12 each (slow eccentric)

8/25/2021 – WOD

Strength
Clean n jerk – 1 Rep every 30 Sec x 5 min (10 reps) @ 70-75%. Rest 2 minutes then 5×1 @ 80%+. Work up to a heavy single by the end.
—You can alternate between power/sq for the first 5 minutes

Conditioning
For Time
10 Bar Muscle-ups  or 15 C2B Pull-ups
20 (Thruster + Push Press) 115/75#
40/33 Cal Row
10 Bar Muscle-ups  or 15 C2B Pull-ups
40/33 Cal Row  
20 (Thruster + Push Press) 115/75#
10 Bar Muscle-ups  or 15 C2B Pull-ups

WOD Notes: Goal is sub 18 min. C2B sub = chin over bar or banded pu. You should have to break up the barbell complex after 5 reps or so. The row will take the longest so try to relax and lower your HR each time you get on it.

Assistance
a) GHD Sit-ups – 5×12 (3 sec eccentric each rep) or Weighted Sit-ups 5×20
b) One Arm High Pulls – 4×12 (each arm)

8/24/2021 – WOD

Strength
a) Deadlift – Find a heavy 3RM, 2RM, 1RM (focus on 1RM the most)
b) DB Bench Press – 1×20, 1×15, 1×10, 2×5-8 Reps
—20 Min Clock to finish both a/b

Conditioning
16 RFT w/ a Partner
8 Double DB Hang Snatches 50/35#’s
10/8 Cal Assault Bike

WOD Notes: Each round should take no more than 1:15 so scale cals if necessary! It should be around a 60 sec on / 60 sec off work to rest ratio. You will do 1 full round while Partner B rests (8 rounds each). Reset monitor each round! You should be able to do 8 unbroken but feel challenging after the 4th-5th round.

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock (rest 1 min) : 6 Sets
b) Barbell Skull Crushers – 4×10 (heavy)

8/23/2021 – WOD

Strength 
a) Back Squat – Find a heavy 3RM, 2RM, & 1RM
b) Ring Pull-ups – 5×8  (Sub Ring Rows)
—20 Min Clock to finish everything

Conditioning
5 RFT
10 Back Rack Lunges 155/105#  (RX+ = 185/125#)
15 Burpees (no jump)
60 Double Unders

WOD Notes: Goal is 11-15 min. Pick a challenging weight for 10 reps each rd of lunges. You don’t have to jump for burpees, but make sure to stand up all the way. DU sub = 30 DU, 100 singles, or 120ft versa. 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Banded Lat Pull-down: 4×15-20 reps (heavy band)

8/21/2021 – WOD

Conditioning (40 Min Clock)
8 Min AMRAP x 4 Rounds – w/ partner
20 Squat Cleans (m: 135/165/185/205) (f: 95/115/125/135)
10 (5 T2B + 1 Wall Walk)
Max Cal Ski
—Rest 2 minutes between rds

WOD Notes: Goal is to have 3+ min each rd to ski. You may do 30 sec on / 30 sec off with a partner or designated cals. T2B sub = knee ups. You will go right from T2B to the wall for WW. You should be able to touch n go a lot of the reps for the first 2 bars. This entire WOD is “you go, I go”. Score = total cals for all 4 rounds. Use around 50/60/65/70% of clean.

8/19/2021 – WOD

Strength
2 Muscle Cleans EMOM x 5 (work up to a heavy single)
2 Power Cleans EMOM x 5 (work up to a heavy single)
1 Full Clean EMOM x 5 (work up to a heavy single)
—You will start this EMOM pretty quickly as it shouldn’t take long to find muscle clean max. 15 total lifts

Conditioning
12 Min AMRAP Ladder
2 Burpee Box Jump Overs 24/20″
2 C2B Pull-ups  (Rx+ = 2,3,4,5,6,7,8 Bar MU by round)
4 Burpee Box Jump Overs 24/20″
4 C2B Pull-ups
6 Burpee Box Jump Overs 24/20″
6 C2B Pull-ups
*Continue this pattern until 12 Min is up.
—Rest 3 minutes then:
400m Sandbag Carry For Time 100/60#
—200m Bearhug + 200m on shoulder

WOD Notes: Goal is getting to the round of 14. C2B sub = chin over bar or banded pu. You will carry the bag bear hug style to the “eggs sign” then put it on the shoulder on the way back. Bag should be lighter than normal.

Assistance
a) L-Sit Tap overs (parallettes) – 10×10 (rest 30 sec between)
b) One Arm Landmine Press – 4×10 each arm

8/18/2021 – WOD

Strength
1 Muscle Snatch EMOM x 5 (work up to a heavy single)
1 Power Snatch EMOM x 5 (work up to a heavy single)
1 Full Snatch EMOM x 5 (work up to a heavy single)
—You will start this EMOM pretty quickly as it shouldn’t take long to find muscle snatch max. 15 total lifts

Conditioning
For Time
15 Power Snatch 155/105#
50 Wall Ball 20/14# to 10ft
100/80 Cal Row
50 Wall Ball 20/14# to 10ft
15 Power Snatch 135/95#

WOD Notes: Goal is 15-18 min. First round of snatches (quick singles) should be a little heavier than the last round. WB should be done in sets of 10 reps min with little rest. 

Assistance
a) GHD Sit-ups or Weighted Sit-ups – Tabata until you get to 100 reps
b) DB Lateral/Front Raises – 4×10 each

8/17/2021 – WOD

Strength
a) RDL (no touching floor) – 5×5 @ 72-75%+ (heavier than last wk)
b) DB Bench Press – 5×5-7 Reps (heavy)
—Superset a/b every 3 minutes

Conditioning
7 RFT
4 Dball Over Shoulder 150/100#
8 DB Skull Crushers (heavy)
12/9 Cal Assault Bike

WOD Notes: Dball should feel heavier and challenging. Today we are really hitting the triceps instead of the biceps like yesterday. Goal is 14-17 min. DB’s should also feel challenging for 8 reps each rd. 

Assistance
a) Tabata Hollow Rock/Hold (alt by round): 10 Rounds total
b) Glute Ham Raises (4×8 – slow eccentric) or Hamstring Sliders: 3×10 (each leg)

8/16/2021 – WOD

Strength
a) Back Squat – 5×5 (80-82%+)
b) Wide Grip Strict Pull-ups – 5×8
—Superset a/b every 3 minutes

Conditioning
6 RFT
8 Push Jerks 165/105#  (RX+ = 185/125#)
8 DB Bicep Curls (heavy – both at same time)
250m Run

WOD Notes: Goal is 15-18 min. PJ = 60-65% (should be challenging to string 8 in a row each rd). Bicep Curls should be strict, so avoid using hips too much. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat): 3×10-12 each leg