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12/22/2021 – WOD

Strength
a) BB Hip Thrusts – 1×20, 1×15, 1×10, 1×8, 1×6 (Pause at each rep)
b) DB Lateral/Front Raises – 6×10 (alternate by rounds)
—Superset a/b every 3 minutes. Start with DB raises.

Conditioning
For Time
50 Double Unders
15 Wall Balls 20/14# to 10ft
20/16 Cal Row
100 Double Unders
30 Wall Balls
40/32 Cal Row
150 Double Unders
45 Wall Balls
60/48 Cal Row

WOD Notes: Goal is 14-19 min. DU sub = 1/2 DU, 75,150,250 singles by round, or 2x feet on versa. You should be able to do 10 WB at a time minimum after the first rd. 

Assistance
a) GHD Sit-ups (weighted 14/10#) – 5×15
b) Hip Abduction (monkey feet) – 3×12 (each leg)

12/21/2021 – WOD

Strength
a) Bench Press – 5×5 @ (2-5# heavier than last wk)
b) 15-20 Sec Flutter Kicks + 15-20 Sec Over/Unders x 5 Sets
—Superset a/b every 3 minutes

Conditioning
10 Min AMRAP Ladder
2 Deadlifts (65%)
2 GI Janes
4 Deadlifts
4 GI Janes
6 Deadlifts
6 GI Janes
***Continue with pattern until 10 min is up. Score = total reps.
Rest 3 minutes then:
For Time
20 Slam Balls 50/30#
10 GI Janes

WOD Notes: Goal is to get to the round of 14. RX would be 295/195# to give you reference. You should be able to touch n go most of reps or do quick singles. It should feel moderately heavy. Pick up PU bar above your height if you can do a strict pull-up. The SB/GIJ WOD should take less than 90 sec, so try to sprint!

Assistance
a) Straight Arm Pull Down (pulley) – 4×10
b) Tricep Pushdown (pulley) – 4×10

12/20/2021 – WOD

Strength
a) Back Squat – 5×5 @ 87.5% (wk 6 – heavier than last wk)
b) One Arm High Pull – 4×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
10 RFT w/ Partner (interval)
10 Push Press (65%+, increase each rd)
6 Laps Bear Hug Dball/Bag Carry 150/100#
15/12 Cal Assault Bike

WOD Notes: Each round should take under 2 min, so you should finish under 20 min. Try to increase PP each rd if possible & make it challenging for 10 reps, but not to the point where you’re failing. 1 Lap = 6 mats. Try to sprint the bike each rd since you will have rest. 

Announcement
“12 Days of RageMas” WOD is this Friday! Classes are 7am & 8:30am. An additional class will be added if needed.

12/18/2021 – WOD

Conditioning “40 Min Clock”
400/300 Cal Row For Time w/ a Partner
***Every 8 min, 20 Devil Presses + 40 DB Thrusters 45/30#. RX+ = 50/35#

WOD Notes: Goal is to knock out 150/100+ Cals the first 8 min with your partner. The 20 DP & 40 TH should take about 4 minutes each round so you should have 4 minutes on the rower the last 3 rounds. You will do 4x 20DP + 40TH with your partner. Only one may work at a time. 

12/16/2021 – WOD

Strength
Snatch – 10×2 @ 75-80% (1 Pwr + 1 Squat)
—One Set every Min. Heavier than last wk. Take extra time if needed.

Conditioning
4 RFT
12 C2B Pull-ups  (RX+ = 6-8 Bar MU)
12 Strict Press 115/75#   
40 Lateral Step up/over on bench (2) 40/25# Db’s

WOD Notes: Goal is 9-13 minutes. If you can fly through C2B PU do 15 reps. C2B sub = chin over bar or banded pu. Don’t scale reps (do all 12). Strict Press should be done in 1-2 sets max & focus on keeping ribs down as you press. You will have (2) DB’s on your shoulders for the lateral hops up/over bench. Focus on staying low & move your feet quick.

Assistance
a) L-Sit (tuck) Pegboard – Accumulate 4 minutes
b) DB Bicep Curls – 5×10 (at same time)

12/15/2021 – WOD

Strength
a) BB Hip Thrusts – 1×12, 2×10, 1×8, 1×6 (Pause at each rep)
b) DB Bent-over Rows – 4×10 (each arm)
—Superset a/b every 3 minutes. Start w/ Raises first.

Conditioning
3 RFT
100 Double Unders
25 T2B
10 Clean n Jerk (alt pwr/sq) @ 60%

WOD Notes: Goal is 11-14 minutes. DU sub = 50 DU, 150 singles, or 200ft versa. T2B sub = 15-20 reps, T2R, or Weighted Leg Raises. CnJ should be relatively quick singles where you may need to rest a few secs between each rep. Jump Rope/T2B should take around 1 min each & the CnJ should take about 90 sec – 2 min. Weights would be 185/125#

Assistance
a) DB Arnold Presses – 4×10
b) Hip Abduction (monkey feet) – 3×10 (each leg)

12/14/2021 – WOD

Strength
a) Bench Press – 5×5 @ 87.5% (2-5# heavier than last wk)
b) Face Pulls (pulley: rope) – 4×10
c) Russian Twists (weighted) – 4×30-45 sec
—Superset a/b/c every 3:30 minutes

Conditioning
10 RFT
3 Dball Over Shoulder 150/100#
6 Burpees
9/7 Cal Ski

WOD Notes: Goal is 13-17 minutes. This is a good opportunity to use a heavier bag/ball since it’s only 3 reps/rd. You can even do 1 heavy rep & 2 reps at the weight you normally use. Burpees – Please try to stand up all the way & clap at head height. Reset monitor each rd for the ski.

Assistance
a) Tricep Pushdown (pulley – rope) – 4×10
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet): 3×12 (each leg)

12/13/2021 – WOD

Strength
a) Back Squat – 5×5 @ 85% (week 5)
b) One Arm High Pulls – 4×8 (focus on slow eccentric)

Conditioning
4 RFT
9 Hang Power Snatches 135/95#
18/15 Cal Assault Bike
21 Wall Balls 30/20# to 10/9ft

WOD Notes: Goal is 12-15 minutes. HPS should be done in 1-2 sets each rd (shouldn’t feel like you could do 12+ reps unbroken in a row fresh). WB should be done in 1-2 sets, but try to go unbroken to finish the WOD at the end. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Straight Arm Lat Pull-down (use ropes) – 4×10

12/11/2021 – WOD

Conditioning
25 Min AMRAP Ladder w/ Partner
2 Rounds “Macho Man” 165/115#  (RX+ = 185/125#)
6 C2B Pull-ups  (RX+ = 4 Bar/Ring MU)
30 Double Unders
4 Rounds “Macho Man” 165/115#
12 C2B Pull-ups  (RX+ = 8 Bar/ Ring MU)
60 Double Unders
6 Rounds “Macho Man” 165/115#
18 C2B Pull-ups  (RX+ = 12 Bar/Ring MU)
90 Double Unders
*Continue this Pattern until 25 min is up, then:
3 Attempts to Find Heavy 1 Rep of “Macho Man”

WOD Notes: “Macho Man” = 3 Power Clean + 3 Front Squat + 3 Jerks. Goal is to get into the round of 14 on MM. DU are the only movement where you will work at the same time as partner. DU sub = 2x Feet on Versa climber or 50/100/150 singles by rd. C2B sub = chin over bar or banded strict pull-ups. 

12/9/2021 – WOD

Strength
Snatch – 5×3 @ 75-80% (Squat at least 2 if you have mobility)
—One Set every 1:30. Heavier than last wk. Take extra time if needed.

Conditioning
4 RFT
20 DB Snatches (alternating) 70/45#
5 Wall Walks (RX+ = 60ft HSW)
25/20 Cal Row

WOD Notes: Goal is 15-19 minutes. DB Snatches should be done in 1-2 sets each rd, so shouldn’t feel super heavy. WW sub = 40 shoulder taps/rd or 3 laps sliders. 

Assistance
a) L-Sit (tuck) Pegboard – Accumulate 4 minutes
b) DB Z-Shoulder Press – 5×8