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6/27/2019 – WOD

Strength
Every 3 minutes x 5 sets
50 Double Unders
Bench Press 6-8 Reps @ 75%+
DB Reverse Flies 10-12 Reps

Conditioning
4k Row For Time With a Partner
—Switch every 500m. These should be sprints!

WOD Notes: Each athlete will row 4x500m. These are meant to be sprints (95%+ effort)! DO NOT Hold back! You should need the rest each round! Your partner must be opposite gender! What team is going to put up the fastest time!

Assistance
L-Sit Hold/Tuck (Pegboard) – Accumulate 5 minutes

6/26/2019 – WOD

Strength
Snatch – 5×3
—Start @ 80% & work up to heavy triple ( under 30 jh sec)

Conditioning
4 Rounds (interval style)
10 DB Snatches (alternating) 90/60#
20 Wall Balls 30/20# to 10/9ft
Run 400m
—rest 90 sec between rounds

WOD Notes: DB Snatches should feel heavy to where you have to set up each rep and focus on driving through the legs. WB should also feel heavy but unbroken for 20 reps. Try to pay attention to your 400m pace each round. Score = total time minus 4:30 min.

Assistance
a) 15 GHD Sit-ups + 20 Sec Hold + 15 GHD Sit-ups – 3 sets
b) DB Skull Crushers – 4×12

6/25/2019 – WOD

Strength
a) Front Squat – 5×5 @ 80% (controlled tempo down)
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b

Conditioning (18 min cap)
4 RFT
10 Hang Power Clean 165/105#
5 Ring Muscle-ups
10 Front Rack Lunges 165/105#
5 Bar Muscle-ups
18/12 Cal Bike

WOD Notes: Sub same # of reps for GI Janes if you can’t do a muscle-up. HPC = 60% of your max. Try to use same weight for lunges so if that weight is going to be too heavy to where you can’t do lunges unbroken, then lower the weight a bit. You may also scale muscle-ups to 2-3 if you can do them.

Assistance
a) 12 Bicep Curls DB + 80ft Gun Walk – 4 sets
b) Hollow Rocks – 75 sec on / 75 sec off: 4 sets
—Do max effort if you can’t do 75 sec straight

6/24/2019 – WOD

Strength
2 Power Clean + 2 Push Press + 2 Jerk – 1 set every 90 sec for 6 sets
—Touch n go the cleans. Start @ 80% of Push Press & work up to a max set.

Conditioning (12 min cap)
For Time
15 Dball Over Shoulder 150/100#
30 T2B
45 Push Jerk 115/75# (Rx+ = 135/95#)
30 T2B
15 Dball Over Shoulder 150/100#

WOD Notes: Goal is to be sub 10 on this. T2B sub = toe through ring or V-ups. PJ = 45% of max (should be able to string 7-10 reps consistently for all 45).

Assistance
Weighted Plank – 4 sets: 90 sec on / 90 sec off

6/22/2019 – WOD

Conditioning
For Time (with a partner)
50 Double Dutch Burpees
50 Squat Snatches 135/95#
10 Rope Climbs 20ft
800m Partner Sled Drag 135/90#

WOD Notes: You will do 100 burpees total between the 2 of you. You may power snatch if your mobility is limited. Snatches should feel light (60% of max). RC scale = 15ft or 3 pulleys per RC.

6/20/2019 – WOD

Strength
a) Farmers Carry (2 arms) – 4x50m (heavy)
—You should be between 75-85% of DL for all 4 sets. Walk to curb across street or do 4 laps inside. You may use straps.
b) Reverse Flies – 4×15 (superset a/b)

Conditioning
5 Rounds (interval style)
7 Devil Press 50/35# DB
14 Bulgarian Split Squats 50/35# DB (7R+7L)
21/15 Cal Ski
—Rest 90 sec between rounds

WOD Notes: You should be sprinting the ski erg since you have built in rest each rd! Record total time minus 6 min. Each rd should be under 3 minutes! Hold DB on shoulders for split squats. RX+ = 60/45#.

Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 min

6/19/2019 – WOD

Strength
a) Push Press – 4×8 @ 70-75% (heavy for 8)
b) Bicep Curls (DB) – 4×12 (both arms at same time)

Conditioning
14 Min AMRAP – 5 RFT
50ft HS Walk or 3 Wall Climbs
20/15 Cal Row
Then: Max GI Janes in remaining time

WOD Notes: Score = total GI Janes. WC Scale = 1 Lap Slider crawl or 20 shoulder taps. Use a bar above your reach for GI Janes if you can do a Strict PU. You should have a few min to do the GI Janes.

Assistance
AB Mat Sit-ups (Weighted) – 4×30 (GHD = RX+)

6/18/2019 – WOD

Strength
Deadlift – Work up to 90% for a single, then 4×8 @ 65% (Lower to 1-2″ off floor each rep. Don’t touch the floor)

Conditioning
12 Min AMRAP
5 Power Cleans @ 75%
10 DB Bench Press (heavy)
50 Double Unders

WOD Notes: Goal is 5 rds. PC should all be singles and not feel light (5 reps in 20-30 sec). DB Bench should feel challenging for 10 reps. DU scale = 25 DU or 100 singles.

Assistance
10 Rounds: 30 on / 30 off
ODD = Hollow Rock
EVEN = Hollow Hold

6/17/2019 – WOD

Strength
a) Back Squat – 5×4 (2 tempo 5 sec + 2 regular) @ 75-80%+
b) One Arm High Pulls – 5×8 (each arm)

Conditioning (17 min cap)
5 RFT
15 Wall Balls 30/20# to 10/9ft
20 DB Bent-over Rows (10L + 10R) 80/50#
15/11 Cal Bike

WOD Notes: WB should be unbroken but should start to get challenging. Try to keep belly button face down when doing the Rows & have torso parallel to floor.

Assistance
Weighted Plank – 10 sets 30 on / 30 off