Blog

2/29/2024 – WOD

Strength
a) Hang Power Snatch – 2 EMOM x 10 Sets @ 75%+
b) Deadlift (no touch) – 5×5 @ 75%+ (heavier than last wk)
c) DB Front Raises – 5×8 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).

Conditioning
5 Rounds
Min 1: 15/12 Cal Assault Bike
Min 2: 5 Power Snatches 165/110#  (75%+)
Min 3: 6 Laps Sandbag/Dball Bearhug Carry 125/90#

WOD Notes: This is meant to be an active recovery (lower intensity WOD). You will rest the remaining time that you have in the minute after each movement. The bike & carry rounds will take the longest especially as you start to fatigue. Snatches should be much heavier than we have been using the last 2 weeks (somewhat quick singles, but focus on form). 1 Lap = 5 mats for the carry (shouldn’t feel too heavy either).

Assistance
a) Hanging Knee Raises (peg board) – 10×10 (pause at parallel each rep)
b) DB Pull-over – 5×8 Heavy (control tempo)

2/28/2024 – WOD

Strength
a) Back Squat – 5×4 (2 Pause + 2 Regular) @ 80%+
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 4 for part (a).

Conditioning
15 Min Clock – Row For Max Calories
—Every 1:30 x 10 Sets, starting at 0:00:
ODD RD = 15 Unbroken Wall Balls 30/20# to 10/9.5ft
EVEN RD = 2 Rope Climbs 15ft

WOD Notes: Goal is to have at least 45 Sec to row each round. Make transitions fast! RC sub = climb 10-12ft, 8-10 Strict PU, 15 RR, 4 Heavy pulleys, 3 strict up/downs.

Assistance
a) GHD Sit-ups – 1×40, 1×30, 1×20, 2×10 —Rest as much needed between
b) DB Reverse Flies – 4×15 (control eccentric)

2/27/2024 – WOD

Strength
a) Push Press or Strict Press – 5×3 @ 85%+, 1xME @ 70% (10+ reps)
b) One Leg RDL – 5×5 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!

Conditioning
For Time w/ Partner
250m Sled Drag 150/115#
20 Wall Walks  (RX+ = 30)
30 Clean n Jerks 185/135# (65%)
600m Run
30 Clean n Jerks 185/125#
20 Wall Walks  (RX+ = 30)
250m Sled Drag 150/115#

WOD Notes: Goal is sub 22 minutes. Use a belt for the sled drag if possible & you should be able to JOG/RUN most of it!!!!! WW sub = 10 shoulder tap/WW. One partner works at a time on the WW & CnJ, but you will run 600m together. Run sub = 1600m Bike

Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises – 5×10 (slow eccentric)
—Rest 1 min between each set of RT & HR.

2/26/2024 – WOD

Strength – “Week 4”
a) Front Rack Lunges (3″ Deficit) – 1×12, 1×10, 2×8, 1×6 (each set should be challenging)
b) DB One Arm Bent-over Rows – 5×10 each arm (pause each rep)
—Superset a/b every 3:30. Stand on a 45# bumper or stack of mats (3-4 of them).

Conditioning
14 Min AMRAP
12 T2B
10 DB Snatches (alternating) 70/50#  (RX+ = 80/55#)
8 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 6+ Rds. T2B sub = T2R, knee raises, lying leg raises. DB Snatches should be unbroken each round & feel challenging after a few rounds, but you should still be able to muscle snatch them. No step-ups allowed, so use a lower box & jump if necessary unless you physically can’t jump.

Assistance
a) Weighted Plank – 1:30/1:00/5x:30 (rest is the same amount of work time)
b) Face Pulls (pulley) – 4×15 (pause each rep)

2/24/2024 – WOD

Conditioning
For Time w/ Partner
Buy In: 100/80 Cal Assault Bike
3 Rounds
30 Deadlifts @ 65%
40 Double Dutch Burpees
40 C2B Pull-ups (RX+ = 50 C2B or 20 Muscle-ups)
60 Wall Balls 30/20# to 10/9.5ft
Buy Out: 1200m Run

WOD Notes: Goal is sub 40 minutes. DL should be done in sets of 5. You will only work at the same time for the burpees. 1200m Run sub = 100/80 Cal Bike

2/22/2024 – WOD

Strength
a) Power Snatch – 2 EMOM x 10 Sets @ 75%+
b) Deadlift (no touch) – 5×6 @ 70-75%+ (heavier than last wk)
c) DB Front Raises – 5×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).

Conditioning
For Time
42/36 Cal Row
21 Power Snatches 115/75#
30/26 Cal Row
15 Power Snatches 115/75#
18/16 Cal Row
9 Power Snatches 115/75#

WOD Notes: Goal is 8-13 minutes. PS = 55-60% (should be fairly light to where you can link a 5 in a row at a time, but a little heavier than last thursday’s WOD). 

Assistance
a) L-Sit/Tuck – 60/45/45/30/30/20/20 Seconds by set —Rest is = to work
b) DB Pull-over – 4×12 Heavy (control tempo)

2/21/2024 – WOD

Strength
a) Back Squat – 5×5 (3 Pause + 2 Regular) @ 75-80%
b) Dips (bar/ring) – 5×6 (Pause + slow eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 5 for part (a). Use a weight for part (b) or a band if necessary.

Conditioning
12 Min AMRAP Ladder
1 Cluster 135/95#  (RX+ = 165/105#)
10 Double Unders
2 Clusters 135/95#  (RX+ = 165/105#)
20 Double Unders
3 Clusters 135/95#  (RX+ = 165/105#)
30 Double Unders
***10 T2B after each round
—Continue pattern for the remaining 12 minutes. 4/40/10/5/50/10 etc…

WOD Notes: Goal is to get to the round of 7/70/10T2B. Cluster = 65% of PP or thruster (should be moderately heavy to where you need to take an extra second to pick up the bar after a few rounds). DU sub = 2x singles or 2x feet on versa. 

Assistance
a) GHD Sit-ups – 4×25 (weighted) -rest 75-90 sec between
b) DB Reverse Flies – 4×12 (control eccentric)

2/20/2024 – WOD

Strength
a) Push Press or Strict Press – 5×5 @ 80%+
b) One Leg RDL – 5×6 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!

Conditioning
2 Min AMRAP x 10 (interval style w/ partner)
5 Wall Walks
6 Laps Sandbag Bear Hug Carry 150/115#
Max Cal Ski

WOD Notes: Score = total cals with your partner. Goal is to have at least 45 seconds to ski/round. 1 Lap = 5 Mats. Interval = 2 min on / 2 min off x 5 sets each. Try to go heavy on the carry if possible, since you have rest between each round. SPRINT the ski! You may cut WW back to 3-4 if necessary (should take around 30-35 sec).

Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises – 5×10 (slow eccentric)
—Rest 1 min between each set of RT & HR.

2/19/2024 – WOD

Strength – “Week 3”
a) Front Rack Lunges – 5×8 (4 each leg – build to a heavy set of 8)
b) Pull-ups (2 sec pause + slow eccentric) – 5×6 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. Heavier than last wk, since there’s no deficit.

Conditioning
5 RFT
10 DB Cleans 70/50#
15 DB Bench Press 70/50#
30 Mountain Climbers
18/15 Cal Assault Bike

WOD Notes: Goal is 15-20 minutes. Try to use the same DB weight for both the Cleans/BP. You may use different weights if one exercise is easier for you than the other. The goal is to do the 15 reps unbroken each round on the BP or break up once during the later rounds. MT Climber standard = hands on handle of DB & you must toes must touch the head of DB each rep.

Assistance
a) Weighted Plank – 1:00/:45/:45/:30/:30/:30/:30/:30 (-rest same amount as the work)
b) Face Pulls (pulley) – 4×15 (pause each rep)

2/17/2024 – WOD

Conditioning
For Time w/ Partner
100 Wall Balls 30/20# to 10/9.5ft
60 GI Janes
50 Dball Over Shoulder 150/115#
60 GI Janes
100 Wall Balls 30/20# to 10/9.5ft
***1000ft Versa Climber at some point during the WOD

WOD Notes: Goal is 28-35 minutes. One person works at a time for the entire WOD. WB and Dball/Bag should be heavy!

Announcement: Low Back Pain Workshop is Saturday February 24th (9:45-10:45am). Signup through the link below. Free for members!
https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs