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10/15/2024 – WOD

Strength
2 Snatches Every 1:15 x 10 Sets @ 65-85%
—Build to a heavy double by the end. You should be squatting if OH mobility allows you to get comfortable in the bottom of the squat.

Conditioning
14 Min AMRAP Ladder
10 Double Unders
1 Dball/Sandbag Over Shoulder 150/115#
20 Double Unders
2 Dball/Sandbag Over Shoulder
30 Double Unders
3 Dball/Sandbag Over Shoulder
***10/8 Cal Row to start each round

WOD Notes: Goal is to get to the round of 10/8Row/80 DU/8 Dball. DU sub = 2x singles or 2x versa FT. The WOD starts with the Row & reset monitor every round. Sandbag/ball should be heavy since you’re not doing a lot of reps in a row!

Assistance
a) DB Bent-over Rows – 5×8 (each arm) -pause & control descent
b) Hollow Rocks – 45 Sec on / 45 Sec off x 10 Sets

10/14/2024 – WOD

Strength
a) Hang Clean (Pwr or Sq) + Full + Jerk x 8 Sets @ 75-90%+
b) Dips (ring/bar) – 4×8-12 (advanced = weighted)
—The pattern is a/a/b x 4 sets (every 1:15 – last set is at 17:30 mark). Start @ 75% & build to a heavy set. Use a band if necessary for the dips.

Conditioning “22 Min Cap”
3 RFT w/ Partner
250m Sled Drag 180/135#
50 T2B
40 DB Hang Clusters 50/35#  (RX+ = 60/40#)

WOD Notes: Goal is to get under 22 minute cap. You should be able to run majority of the sled (wear a belt). T2B sub = T2R, GHD SU, weighted SU, or leg raises. Switch every 5 reps on the clusters, which they should feel heavy!

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) EZ Bar Bicep Curls  – 5×10 (heavy)

10/12/2024 – WOD

Conditioning
6 RFT w/ Partner
50/40 Cal Ski
24 BB Box Step-ups 20″ (increase every 2 rounds)
12 Wall Walks
***Do 2×10 Tire Flips at some point during the WOD.

WOD Notes: Goal is sub 40 minutes. The entire WOD is “you go, I go”. If the tire is too light with a partner, you may flip it back & forth to each other. Do not alternate legs for the box step-ups. You must do all 5 reps with one leg before switching. Avoid pushing off the foot that’s on the ground. WW sub = 4-5/rd or 10 shoulder taps/WW. BB weights = M: 115/135/155#, F: 75/95/105#.

10/10/2024 – WOD

Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×2 (pause) @ 80%+, 1x ME @ 70% (8-12)
b) Strict Pull-ups (supinated) – 5×6 (advanced = weighted)
—Superset a/b every 3:30. Pause both reps. Use a band if necessary for PU or do 5×4 negatives. DO NOT skip ME set!

Conditioning
4 RFT
25/20 Cal Row
12 Push Press 155/105#
100 Yard Sandbag/Dball Carry 125/90#  (RX+ = 150/115#)

WOD Notes: Goal is 13-16 minutes. PP = 65% (difficult for 12 reps unbroken). You may have to break it up once as well. Carry = Bearhug out to far curb & on the shoulder on the way back. 

Assistance
a) L-Sit/Tuck – 8×25 Sec (60 sec rest between)
b) DB Lateral Raises – 5×10

10/9/2024 – WOD

Strength
a) Bench Press (specialty bar) – 5×2 @ 85%+ (pause each rep), 2xME @ 70% (8-12)
b) GHR (4×10) or Hamstring Sliders (4×15)
—Superset a/b every 3 minutes.

Conditioning
20 Min AMRAP w/ Partner (interval style)
4 Deadlifts @ 65-70%
6 Burpees (no jump)
8/6 Cal Bike

WOD Notes: Goal is to try & get 20 rounds (10 each, which is 1 min on / 1 min off pace). DL should feel moderately heavy for 4 reps touch n go. SPRINT the bike, since you have rest in between rounds. Make sure feet are under you in the burpee when you stand! I have upgraded to some of the Rogue Echo Bikes. There will be (8) of them as of tomorrow afternoon & the rest Assault (6) right now, but will sell a few more as time goes on. Enjoy!

Assistance
a) Tricep Push-downs (pulley) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 5×25 (rest 60 sec between)

10/8/2024 – WOD

Strength
Snatch – Hang + Floor – 10 Sets @ 65-85%
—1 Set Every 75 Sec x 5, 1 Set Every 90 Sec x 5. Build to a heavy set by the end.

Conditioning
For Time
15 Hang DB Snatches (2 Arms) 50/35#’s
15 Box Jump Overs 24/20″  (RX+ = 30/24″)
400m Run
20 Hang DB Snatches (2 Arms) 50/35#’s
20 Box Jump Overs 24/20″
600m Run
25 Hang DB Snatches (2 Arms) 50/35#’s
25 Box Jump Overs 24/20″
800m Run

WOD Notes: Goal is 14-18 minutes. You should have to break up the DB’s on rounds 2/3 or else they are too light. Run sub = 1000/1500/2000m Bike by rd.

Assistance
a) DB Bent-over Rows – 5×10 (each arm) -pause & control descent
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets

10/7/2024 – WOD

Strength
a) Hang Clean (Pwr or Sq) + Full x 10 Sets @ 75-90%+
b) Dips (ring/bar) – 5×8 (advanced = weighted)
—The pattern is a/a/b x 5 sets (every 1:15 – last set is at 17:30 mark). Start @ 75% & build to a heavy set. Use a band if necessary for the dips.

Conditioning
5 RFT
10 Power Cleans 135/95#
15 T2B
20 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is 13-17 minutes. PC = 50% of power clean. T2B sub = T2R, knee raises, GHD SU, weighted SU. WB should be done in 1-2 sets each round!

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Seated Bicep Curls (slight incline bench)  – 5×10 (heavy)

10/5/2024 – WOD

Conditioning
30 Min Clock – 3 RFT w/ Partner
400m Sled Drag (135/90#)
40 DB Push Press 60/40#’s
4 Rope Climbs 18ft
40 FR Lunges (increase by round)
***Max Burpees in Remaining Time. 

WOD Notes: Goal is to finish the WOD in under 30 minutes & have some time to accumulate burpees at the end. You may break up the work as needed, but the recommendation is to do sets of 10 on the PP & Lunges. RC sub = Climb 12-15ft, 2 up/downs per RC, or 8 RR per RC. Lunges = M: 155/175/195#, F: 105/120/135#.   

10/3/2024 – WOD

Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×3 (pause) @ 80%+, 1x ME @ 70% (8-12)
b) Strict Pull-ups (supinated) – 5×8
—Superset a/b every 4 min. Pause all 3 reps. Use a band if necessary for PU or do 5×4 negatives.

Conditioning “18 Min Clock”
90 Sec AMRAP x 12 w/ Partner (interval)
6 Dball Over Shoulder 150/115#
3 Wall Walks  (RX+ = 5)
Max Cal Row
***Score = total cals w/ partner

WOD Notes: Goal is to have at least 30 Sec to sprint the row each round! Make transitions fast! Rowers should be lined up near the rig. Dball/bag should feel heavy, but try not to lose form! WW sub = 2 reps, 30 Shoulder taps, or 7 burpees.

Assistance
a) L-Sit/Tuck – 8×30 Sec (90 sec rest between)
b) DB Lateral Raises – 5×12

10/2/2024 – WOD

Strength
a) Bench Press (specialty bar) – 5×3 @ 82%+ (pause each rep), 1xME @ 70% (8-12)
b) One Leg RDL – 4×8/leg (use 2 KB’s or DB’s) – build to a heavy set!
—Superset a/b every 3 minutes.

Conditioning
18 Min AMRAP w/ Partner
Partner A = 250m Run + 12 T2B  (RX+ = 15)  
Partner B = Max Cal Ski

WOD Notes: You will switch after Partner A completes the Run & T2B. Continue with the pattern for 18 minutes. Score = total ski cals. 250m Run sub = 150ft versa climber or 600m bike. T2B sub = T2R, GHD SU, incline leg raises on bench, or weighted SU. You will have about 2 minutes to ski each round, so plan on doing 4+ rounds.

Assistance
a) Tricep Push-downs (pulley) – 5×8 (heavy – slow eccentric)
b) GHD Sit-ups – 6×20 (rest 45 sec between)