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9/11/2019 – WOD

Strength
Snatch – 2 every min for 10 min + 1 every min for 5 min (25 reps total)
—stay between 75-85%. Goal is no misses, but should get challenging for last 5 reps

Conditioning
18 Min AMRAP
60 Wall Balls 20/14# To 10ft
40/32 Cal Assault Bike 
20 Devil Press 50/35#
10 Muscle-ups (Rx+ = 15) or 20 C2B Pull-ups

WOD Notes: Goal is get close to 2 rds. For WB, you should be able to do sets of 10-15 with short rest between. 

Assistance
a) Pull-up Challenge – Accumulate 10 Negatives
b) GHD Sit-ups – 4×25

9/10/2019 – WOD

Strength
a) Bench Press – 5×5 @ 80% (wk 1)
b) DB Reverse Flies (bent-over) – 4×15

Conditioning
3 Min AMRAP x 4 rounds
8 Power Cleans @ 75%
16 T2B
Max Burpees to Target
—rest 1 min between rds

WOD Notes: Score = total burpees from all 4 rds. PC should be singles & feel moderately heavy (take 40+ sec). You should have 60-90 sec to do your burpees each rd. T2B scale = toe through rings or weighted sit-ups with feet anchored. Just like the back squats, we will be doing a bench press cycle which will be 2x/wk as well. 

Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rocks – 5 sets

9/9/2019 – WOD

Strength
a) Back Squat – 5×5 @ 80% (Wk 1)
b) DB Bicep Curls – 5×10 (both arms at same time)

Conditioning (14 min cap)
For Time
50/42 Cal Row
150 Double Unders
50 Front Rack Lunges 135/95#
150 Double Unders
50/42 Cal Row

WOD Notes: Row should take 2:30-3:00 min max. DU sub = 75 DU or 250 singles. FRL = light to where you can do sets of 10-15 reps. (40% of FS)

Assistance
a) PU Challenge – Accumulate 90 sec hold above PU bar
b) Weighted Plank – 10 sets: 30 on / 30 off

9/7/2019 – WOD

Conditioning
For Time (with a partner)
250m Sled Drag 100/60#
60 Power Snatches 135/95#
800m Run
60 Thrusters 135/95#
250m Sled Drag 100/60#

WOD Notes: Goal is to be sub 20 on this one. Sled Drag should be light to where you can jog slow the entire time. You may break up snatches & thrusters anyway you’d like. You don’t have to run together, but if one partner is a weak runner they may run 600m instead.

9/5/2019 – WOD

Strength
a) Bench Press (barbell) – 5×5 @ 75-80%
b) DB Bent-over Rows – 5×10 (each arm)
—superset a/b every 3 minutes

Conditioning (10 min cap)
For Time
40/30 Cal Row
30 DB Hang Clean + Push Press 50/35#’s
40/30 Cal Row

WOD Notes: You should be able to string at least 7-10 reps together on the DB Hang clean/presses. 

Assistance
L-Sit-Tuck/Pegboard – Accumulate 5 minutes

9/4/2019 – WOD

Strength
a) Deadlift – 5×3 @ 80%+
b) Hollow Rocks – 5×30-45 sec

Conditioning (18 min cap)
3 RFT
10 Dball Over Shoulder 125/80#
8 GI Janes (RX+ = 5 Muscle-ups)
180ft Dball Bear Hug Carry 125/80#
8 GI Janes (RX+ = 5 Muscle-ups)
20/15 Cal Bike

WOD Notes: Dball should be a little lighter than normal & 10 reps should take less than 90 sec. The dball carry is 6 laps of 5 mats (30 total). WOD should start right near rig. 

Assistance
Strict Pull-ups – Accumulate 30 reps & focus on slow eccentric (advanced = weighted)

9/3/2019 – WOD

Strength
a) Back Squat – 5×3 (5 sec eccentric)
b) One Arm High Pulls – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
15/11 Cal Ski
15 T2B
15 Overhead Squats 115/75# (RX+ = 135/95#)

WOD Notes: Goal is 5+ Rds. T2B sub = 9-12 reps, toe through rings, or leg raises (feet touch rig). OHS should feel light to where you can go unbroken every rd. Sub Front Squats if oh mobility is limited.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Tricep Extensions – 4×20

9/2/2019 – Labor Day WOD!

***8am & 9am classes + 10am-1pm Open Gym

Conditioning
For Time – “Glen”
30 Clean n Jerks 135/95#
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

-Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Notes: CnJ weight should be light (less than 50% of 1RM) & should take 3-4 minutes. Scale the Runs to 1200m if you can’t run a sub 12 min mile. RC sub = 5-7 rope climbs or 20 rope pulleys. There is no scaling reps on the burpees.

8/31/2019 – WOD

Conditioning (20 Min Running Clock)
5RFT (with a partner)
20 Push Jerk @ 55%
40/32 Cal Row
***Max Wall Balls 30/20# to 10/9ft in remaining time

WOD Notes: Score = Time + # of wall balls. You may split up the reps anyway you’d like. You should be sprinting on the rower each round & have 5+ min to do wall balls!

Labor Day Schedule
8am + 9am class
10am-1pm: Open Gym