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7/22/2024 – WOD

Strength
a) Front Rack Lunges – 5×8 (3″ deficit)
b) DB Bent-over Rows – 5×8 (each arm – pause each rep)
—Superset a/b every 3:30. Similar weight to last wk for part (a).

Conditioning
10 RFT
6 Sumo Deadlift High Pull 115/75#   (RX+ = 135/95#)
8 Bar Facing Burpees
***100 Yard BearHug Carry 125/90# after Rounds 1/5/10.

WOD Notes: Goal is 15-19 minutes. SDHP should be fairly heavy to where 6 reps feels challenging each rd to go unbroken or you can break them up. Jump over the bar for burpees if you’re capable! The carry is across the street to the far curb & should feel heavy! If you have to carry it on your back that’s ok, but try to bearhug carry it!

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Sets
b) DB Pull-over (2 DB’s) – 4×10 (control eccentric)

7/20/2024 – WOD

Conditioning
35 Min AMRAP w/ Partner
80/60 Cal Assault Bike
30 Power Clean (increasing)
6 (1 Rope Climb 18ft + 8 DB Skull Crushers)

WOD Notes: Goal is 3+ rds. PC: M = 155/185/215#, F = 105/125/145# (55/65/75%). Partner A will RC while partner B does the 8 DB SC. You will do both of them 3x/rd. You will get a nice arm pump from the RC (Biceps) & SC (triceps). Move through the skull crushers slow/controlled & make it challenging for 8. 

7/18/2024 – WOD

Strength
Snatch – Above Knee + Floor
—1 Every 90 sec x 10 Sets. Start @ 60% & build to a heavy set

Conditioning
Every 3 Min x 6 Sets
400m Run
12 T2B  (RX+ = 15)
***Max DB Snatches (alternating) 70/50# in remaining time each rd

WOD Notes: Goal is to get 10-15 each round. Shorten the run to 250-300m if you can’t finish it in under 2 minutes. T2B sub = T2R, GHD SU, or Weighted SU. Run sub = 250ft Versa climber. 

Assistance
a) L-Sit/Tuck – 20 Sec on / 40 Sec off x 8 Sets
b) Strict Pull-ups – 4-8 EMOM x 10 Sets (advanced = weighted or banded for novice)

7/17/2024 – WOD

Strength
a) Back Squat – 5×5 @ 75-80% (pause 5th rep for 2 sec)
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.

Conditioning
For Time
150 Double Unders
30 Sandbag/Dball Squats 125/90#   (RX+ = 150/115#)
75/60 Cal Ski
30 Sandbag/Dball Squats 125/90#   (RX+ = 150/115#)
150 Double Unders

WOD Notes: Goal is 12-17 minutes. DU sub = 75-100 DU, 2 min of DU practice or 250 singles. Squats should be done in 1-2 sets once you have the bag/ball on your back. Try to position it so that it’s centered in the middle of your upper back.

Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 6×15 – weighted (rest 45 sec between)

7/16/2024 – WOD

Strength
a) Strict Press – 5×5 @ 80%+ (5th rep should feel like you’re failing)
b) Good Mornings – 5×8 (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
5 RFT
10 DB Hang Curls 50/35#  (RX+ = 60/40#)
10 DB Push Press 50/35#   (RX+ = 60/40#)
100 Yard Farmers Carry 50/35#   (RX+ = 60/40#)
20/16 Cal Row

WOD Notes: Goal is 16-20 minutes. Pick DB that you can go unbroken the first round or 2, but then will have to take a quick break before the FC each rd. The FC is to the far curb and back inside. I’d recommend setting up outside or staying near the garage doors so the FC is shorter distance wise. 

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) Tricep Pushdowns (pulley) – 4×15

7/15/2024 – WOD

Strength
a) Front Rack Lunges – 5×8
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3:30. Heavier than last wk for part (a).

Conditioning
3 RFT w/ Partner
250m Sled Drag 180/135#
30 Deadlifts @ 65%
30 GI Janes

WOD Notes: Goal is sub 19 minutes. The sled drag is 125m Forwards + 125m Backwards. DL should be done in sets of 5. You will work at the same time for the GI Janes. Try to use a bar above your reach if you can do a strict pu. You may jump & pull right into the pull-up instead of doing a kip/swing.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Sets
b) DB Pull-over (2 DB’s) – 4×12 (control eccentric)

7/13/2024 – WOD

Conditioning
3 RFT w/ Partner
20 Power Clean + Squat Clean (increase by rd)
50 T2B
4 (15 Box Jump Overs 24/20″ + 4 Wall Walks)
***Complete 1000ft on the Versa Climber with partner at some point

WOD Notes: Goal is sub 35 minutes. Barbell weight: M = 165/185/205#, F = 110/125/145# (60/65/70%). T2B sub = T2R, hanging knee raises, or leg raises on bench. Partner A will work on the BJO while Partner B does the 4 wall walks. 

7/11/2024 – WOD

Strength
Snatch – Above Knee + Below Knee + Floor
—1 Every 90 sec x 6 Sets. Start @ 65% & build to a heavy set

Conditioning
For Time
40/30 Cal Assault Bike
15 Power Snatches 135/95#
5 Rope Climbs 20ft
15 Power Snatches 135/95#
40/30 Cal Assault Bike

WOD Notes: Goal is 11-16 minutes. PS should be light to where you can do quick singles (60% of PS). RC sub = climb 12-15ft, 7 strict up/downs, 40 RR, or 10 heavy pulleys. 

Assistance
a) L-Sit/Tuck – 30 Sec on / 60 Sec off x 6 Sets
b) DB Bent-over Rows – 4×12 (each arm)

7/10/2024 – WOD

Strength
a) Back Squat – 5×6 @ 75-80%
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30. Try to do at least 3 heavy sets on your back squats.

Conditioning
18 Min AMRAP w/ Partner
400m Run
50/40 Cal Ski
60 Wall Balls (heavy) 30/20# to 10/9ft

WOD Notes: Goal is to get close to 3 rounds. You will run together in the beginning. One partner may run ahead if they want and start the ski first. The Ski & WB are “you go, I go”. Go heavy on the wall balls!!

Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 10×12 – weighted (rest 30 sec between)

7/9/2024 – WOD

Strength
a) Strict Press – 5×6 @ 75-80% (6th rep should feel like you’re failing)
b) Good Mornings – 5×8 (pause each rep)
—Superset a/b every 3 minutes. Stay light on part (b) if you don’t do them often & work on maintaining a neutral spine. You may use the same bar for both parts if necessary.

Conditioning
4 RFT
3 (4 Hang Power Clean + 4 Push Press) 165/110#   (RX+ = 185/125#)
20 Weighted Sit-ups (25/10# DB behind head)  (RX+ = GHD SU)
25/20 Cal Row

WOD Notes: Goal is 14-18 minutes. Should be a little shorter than yesterday’s WOD. You should be able to do the 4 HPC & 4 PP unbroken. Drop the bar after the 4th PP each set. Anchor your feet under something for the Sit-ups (yes – I programmed sit-ups for once haha) & hold a DB behind your head. Figure out in warm-up which weight will be appropriate to do 20 reps in a row that’s difficult. Larger classes – Some can start with the row & work backwards so that everyone can have a rower.

Assistance
a) Hollow Rocks – 1 Min on / 1 Min off x 5 Sets
b) Tricep Pushdowns (pulley) – 4×12