Strength
a) Back Squat – Work up to a Heavy Single or 5×5 @ 80%
b) One Arm DB High Pulls – 4×10 (each arm)
—20 Min Clock to get this work done. Go for a PR if you feel strong!
Conditioning
5 RFT
400m Run
15 T2B
18 Russian KB Swings 88/70#
WOD Notes: Goal is to get under the 20 min cap. T2B sub = T2R, weighted sit-ups, GHD SU, or incline leg raises on bench.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Strict Pull-ups: 5-7 EMOM x 10 Sets
Conditioning
35 Min Clock w/ a Partner
100/80 Cal Ski
60 C2B Pull-ups
30 Clusters 155/105#
80/60 Cal Ski
40 C2B Pull-ups
20 Clusters 175/115#
60/50 Cal Ski
20 C2B Pull-ups
***Max Clusters in the remaining time 205/145#
WOD Notes: Goal is to have a few minutes to get as many reps at the 3rd heavy barbell. C2B = chin over bar or banded pull-ups.
Strength
a) Hex Bar Deadlift – 5×6 @ 70%+ (build to a heavy set of 6)
b) DB Lateral Raises – 5×10 (control tempo)
c) Hang Snatch – 3 Every 90 Sec x 3, 2 Every 75 Sec x 4, 1 EMOM x 5
—Choose a+b or c. For part (c), start at 65% & build to a challenging set of 3/2/1. Take extra rest towards the end if necessary.
Conditioning
Every 5 Min x 4 Sets
150m Backwards Sled Drag 135/90# (w/ Partner)
20 Alternating DB Snatches (increasing)
15 Burpees to target
WOD Notes: Goal is to finish all 4 sets in under that 5 min window. It will get tough towards the end. Use a weight on the sled that you can walk very fast/jog slow with. DB weight: M = 50/60/70/80#, F = 35/40/50/60#. You will break up with your partner after the sled drag each rd.
Assistance
a) L-Sit Tap-overs – 6×15
b) Strict Pull-ups (supinated) – 4-8 EMOM x 12 Sets (advanced = weighted or banded for novice)
Strength
a) Back Squat – 5×2 @ 80%+ (pause 2rd rep for 2 sec), 1xME @ 70% (8+ reps)
b) DB Bench Press – 4×12
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.
Conditioning “20 Min Cap”
For Time
50 Wall Balls 20/14# to 10/9ft
50/40 Cal Row
300 Double Unders
50/40 Cal Row
50 Wall Balls 20/14# to 10/9ft
WOD Notes: Goal is to make it under the 20 min cap. WB should be light to where you can do them in 1-3 sets. DU sub = 150 DU, 5 Min of practice, 500 singles, 600ft versa.
Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 6×20 – weighted (rest 45 sec between)
Strength
a) Strict Press – Work up to a heavy Single, 2xME @ 70% (8-12 reps)
b) GHR (4×12) or Hamstring Sliders (4×15)
—18 Min Clock to get this work done. Superset a/b as needed. Go for a PR if you feel strong! DON’T Skip part (b)!!!
Conditioning
3 RFT
10 Hang Power Cleans (60/65/70% by rd)
20 T2B
10 Push Jerks (60/65/70% by rd)
30/24 Cal Assault Bike
WOD Notes: Goal is 14-18 minutes. BB Weight: M = 165/185/205#, F = 110/125/145#. You should be able to go unbroken RD 1&2, but break up the last rd. The First rd should be relatively easy to go unbroken. 2nd RD – Challenging. 3rd RD – You should have to break up.
Assistance
a) AB Rollouts (Barbell) – 5×12 (rest as needed)
b) DB Lateral Raises + Front Raises – 4×12 (each)
Strength
a) Front Rack Lunges – 12/10/8/8/6 (5 Sets – heavy across all sets) – Final week
b) DB Bent-over Rows – 4×12 (each arm – pause each rep)
—Superset a/b every 3:30.
Conditioning
15 Min AMRAP
12 Snatches (Muscle RD: 1-2, Power RD 3-4)
400m Run
***Max Tire Flips in the remaining time after you finish the 4 rds.
WOD Notes: Goal is to finish the WOD in 11-13 minutes. You may partner up with someone on a tire if necessary. Run sub = 225ft Versa Climber or 1000m bike. BB: 95/65#, 135/95#, RX+ = 115/75#, 145/100#).
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 12 Sets
b) DB Pull-over (2 DB’s) – 4×12 (control eccentric)
Conditioning
5 RFT w/ Partner
60/50 Cal Row
4 (6 GI Janes + 30 Double Unders)
20 Deadlifts (increase by rd)
WOD Notes: Goal is sub 35 minutes. Partner A will work on GI Janes while partner B does the 30 DU. DU sub = 10-15 DU or 50 Singles. DL = 60/60/65/65/70/70% by rd. Switch every 5 reps on the DL.
Strength
Snatch – 4×3 Position, 4×2 Position, 4×1 (Floor)
—1 Set Every 90 sec. Build to a heavy 3 & 2 Position & Floor. Start @ 65% for the 3 Position.
Conditioning
Every 5 Min x 4 Sets w/ Partner
250m Sled Drag 180/135#
5 Wall Walks (RX+ = 7)
8 Dball Over Shoulder 150/115#
WOD Notes: Goal is to have 45-60 sec each round & make this an active recovery WOD. DO NOT RX the sled if you cannot run the majority of it (should take 2-2:15). Partner A will work on the WW, while Partner B does the Dball over shoulder. The bag/ball should be HEAVY, so take your time through the reps!
Assistance
a) L-Sit/Tuck – 40 Sec on / 2 Min off x 6 Sets
b) Strict Pull-ups (supinated) – 4-8 EMOM x 10 Sets (advanced = weighted or banded for novice)
Strength
a) Back Squat – 5×3 @ 80%+ (pause 3rd rep for 2 sec), 1xME @ 70% (8+ reps)
b) DB Bench Press – 5×6 (3 Sec Eccentric each rep)
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.
Conditioning
4 RFT
1 Rope Climb 18ft
10 Hang Squat Cleans (M: 155/185#, F: 105/125#)
1 Rope Climb 18ft
20/16 Cal Assault Bike
WOD Notes: Goal is 14-18 minutes. RC sub = Climb 12-15ft, 2 up/downs, or 7-8 RR. RX RC = Climb & touch a few feet above the taped line. Rounds 1/2 are with the light weight (55%) & Rounds 3/4 are with the heavier weight (65%). You should have to break up the BB, once each round.
Assistance
a) EZ Bar Bicep Curls – 4×10
b) GHD Sit-ups – 6×18 – weighted (rest 45 sec between)
Strength
a) Strict Press – 5×3 @ 85%+, 1x ME @ 70% (8+ reps)
b) Good Mornings – 5×6 (2 Sec Pause each rep)
—Superset a/b every 3 minutes. Try to use a little heavier than last wk for both parts. You may use the same bar if necessary.
Conditioning
18 Min AMRAP w/ Partner
24/20 Cal Ski
24 T2B
16 Push Jerks (increase every 2 rds)
WOD Notes: Goal is 5+ rds. PJ = start @ 60% & increase by 5% (you should be able to get to a 3rd weight – 5th rd). T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. SPRINT the ski each RD! You should be doing one set each on the Ski & PJ (if you have to break up T2B more that’s fine).
Assistance
a) Hollow Rocks – Tabata : 12 Rounds
b) DB Lateral Raises + Front Raises – 4×10 (each)
