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3/4/2024 – WOD

Strength “Week 5”
a) Front Rack Lunges – 1×12, 1×10, 2×8, 1×6 (each set should be challenging)
b) DB One Arm Bent-over Rows – 5×8 each arm (HEAVY! Pause each rep)
—Superset a/b every 3:30. Lunges are same as last week, just no deficit so go heavier

Conditioning
6 RFT
6 Dball Over Shoulder 150/115#
12 T2B
250m Run

WOD Notes: Goal is 15-20 minutes. DBall should be heavy if possible, but maintain form! T2B sub = T2R, hanging knee raises, or leg raises on incline bench. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) Face Pulls (pulley) – 4×12 (pause each rep)

3/2/2024 – WOD

Conditioning
Every 6 Min x 5 Sets w/ Partner
50/40 Cal Ski
25 C2B Pull-ups (RX+ = Bar MU)
10 (Squat Clean + Front Squat) —Increase each round

WOD Notes: Goal is to have about 1 minute of rest each round. This WOD is meant to have built in rest because we did 24.1 yesterday & it’s not supposed to be super intense. Try to push the ski erg & focus on form on the barbell. C2B sub = chin over bar or banded pu. Start @ 55% & increase 5% to where you end up at 75% the last rd.

2/29/2024 – WOD

Strength
a) Hang Power Snatch – 2 EMOM x 10 Sets @ 75%+
b) Deadlift (no touch) – 5×5 @ 75%+ (heavier than last wk)
c) DB Front Raises – 5×8 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).

Conditioning
5 Rounds
Min 1: 15/12 Cal Assault Bike
Min 2: 5 Power Snatches 165/110#  (75%+)
Min 3: 6 Laps Sandbag/Dball Bearhug Carry 125/90#

WOD Notes: This is meant to be an active recovery (lower intensity WOD). You will rest the remaining time that you have in the minute after each movement. The bike & carry rounds will take the longest especially as you start to fatigue. Snatches should be much heavier than we have been using the last 2 weeks (somewhat quick singles, but focus on form). 1 Lap = 5 mats for the carry (shouldn’t feel too heavy either).

Assistance
a) Hanging Knee Raises (peg board) – 10×10 (pause at parallel each rep)
b) DB Pull-over – 5×8 Heavy (control tempo)

2/28/2024 – WOD

Strength
a) Back Squat – 5×4 (2 Pause + 2 Regular) @ 80%+
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 4 for part (a).

Conditioning
15 Min Clock – Row For Max Calories
—Every 1:30 x 10 Sets, starting at 0:00:
ODD RD = 15 Unbroken Wall Balls 30/20# to 10/9.5ft
EVEN RD = 2 Rope Climbs 15ft

WOD Notes: Goal is to have at least 45 Sec to row each round. Make transitions fast! RC sub = climb 10-12ft, 8-10 Strict PU, 15 RR, 4 Heavy pulleys, 3 strict up/downs.

Assistance
a) GHD Sit-ups – 1×40, 1×30, 1×20, 2×10 —Rest as much needed between
b) DB Reverse Flies – 4×15 (control eccentric)

2/27/2024 – WOD

Strength
a) Push Press or Strict Press – 5×3 @ 85%+, 1xME @ 70% (10+ reps)
b) One Leg RDL – 5×5 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!

Conditioning
For Time w/ Partner
250m Sled Drag 150/115#
20 Wall Walks  (RX+ = 30)
30 Clean n Jerks 185/135# (65%)
600m Run
30 Clean n Jerks 185/125#
20 Wall Walks  (RX+ = 30)
250m Sled Drag 150/115#

WOD Notes: Goal is sub 22 minutes. Use a belt for the sled drag if possible & you should be able to JOG/RUN most of it!!!!! WW sub = 10 shoulder tap/WW. One partner works at a time on the WW & CnJ, but you will run 600m together. Run sub = 1600m Bike

Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises – 5×10 (slow eccentric)
—Rest 1 min between each set of RT & HR.

2/26/2024 – WOD

Strength – “Week 4”
a) Front Rack Lunges (3″ Deficit) – 1×12, 1×10, 2×8, 1×6 (each set should be challenging)
b) DB One Arm Bent-over Rows – 5×10 each arm (pause each rep)
—Superset a/b every 3:30. Stand on a 45# bumper or stack of mats (3-4 of them).

Conditioning
14 Min AMRAP
12 T2B
10 DB Snatches (alternating) 70/50#  (RX+ = 80/55#)
8 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 6+ Rds. T2B sub = T2R, knee raises, lying leg raises. DB Snatches should be unbroken each round & feel challenging after a few rounds, but you should still be able to muscle snatch them. No step-ups allowed, so use a lower box & jump if necessary unless you physically can’t jump.

Assistance
a) Weighted Plank – 1:30/1:00/5x:30 (rest is the same amount of work time)
b) Face Pulls (pulley) – 4×15 (pause each rep)

2/24/2024 – WOD

Conditioning
For Time w/ Partner
Buy In: 100/80 Cal Assault Bike
3 Rounds
30 Deadlifts @ 65%
40 Double Dutch Burpees
40 C2B Pull-ups (RX+ = 50 C2B or 20 Muscle-ups)
60 Wall Balls 30/20# to 10/9.5ft
Buy Out: 1200m Run

WOD Notes: Goal is sub 40 minutes. DL should be done in sets of 5. You will only work at the same time for the burpees. 1200m Run sub = 100/80 Cal Bike

2/22/2024 – WOD

Strength
a) Power Snatch – 2 EMOM x 10 Sets @ 75%+
b) Deadlift (no touch) – 5×6 @ 70-75%+ (heavier than last wk)
c) DB Front Raises – 5×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).

Conditioning
For Time
42/36 Cal Row
21 Power Snatches 115/75#
30/26 Cal Row
15 Power Snatches 115/75#
18/16 Cal Row
9 Power Snatches 115/75#

WOD Notes: Goal is 8-13 minutes. PS = 55-60% (should be fairly light to where you can link a 5 in a row at a time, but a little heavier than last thursday’s WOD). 

Assistance
a) L-Sit/Tuck – 60/45/45/30/30/20/20 Seconds by set —Rest is = to work
b) DB Pull-over – 4×12 Heavy (control tempo)

2/21/2024 – WOD

Strength
a) Back Squat – 5×5 (3 Pause + 2 Regular) @ 75-80%
b) Dips (bar/ring) – 5×6 (Pause + slow eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 5 for part (a). Use a weight for part (b) or a band if necessary.

Conditioning
12 Min AMRAP Ladder
1 Cluster 135/95#  (RX+ = 165/105#)
10 Double Unders
2 Clusters 135/95#  (RX+ = 165/105#)
20 Double Unders
3 Clusters 135/95#  (RX+ = 165/105#)
30 Double Unders
***10 T2B after each round
—Continue pattern for the remaining 12 minutes. 4/40/10/5/50/10 etc…

WOD Notes: Goal is to get to the round of 7/70/10T2B. Cluster = 65% of PP or thruster (should be moderately heavy to where you need to take an extra second to pick up the bar after a few rounds). DU sub = 2x singles or 2x feet on versa. 

Assistance
a) GHD Sit-ups – 4×25 (weighted) -rest 75-90 sec between
b) DB Reverse Flies – 4×12 (control eccentric)

2/20/2024 – WOD

Strength
a) Push Press or Strict Press – 5×5 @ 80%+
b) One Leg RDL – 5×6 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!

Conditioning
2 Min AMRAP x 10 (interval style w/ partner)
5 Wall Walks
6 Laps Sandbag Bear Hug Carry 150/115#
Max Cal Ski

WOD Notes: Score = total cals with your partner. Goal is to have at least 45 seconds to ski/round. 1 Lap = 5 Mats. Interval = 2 min on / 2 min off x 5 sets each. Try to go heavy on the carry if possible, since you have rest between each round. SPRINT the ski! You may cut WW back to 3-4 if necessary (should take around 30-35 sec).

Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises – 5×10 (slow eccentric)
—Rest 1 min between each set of RT & HR.