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4/2/2024 – WOD

Strength
a) Bench Press (2 pause 1-3″ above chest + 2 pause on chest) – 5×4 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 4 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. 

Conditioning – “20 Min Cap”
3 RFT w/ Partner
200 Double Unders
30 Power Cleans (increase by rd)
60/50 Cal Ski (Max cal ski the last rd if you finish under 20 min)

WOD Notes: Goal is to finish under the 20 min cap. You will work at the same time for the DU (PC & ski is “you go, I go”). DU sub = 50 DU each, 150 singles each, or 200ft versa each. PC: m = 165/185/225#, f = 110/125/155# (55/65/80%). Try to make a big jump for the 3rd round and take your time with the reps. 

Assistance
a) 5 Sets: 30 Sec Hollow Rocks + 30 Sec Russian Twists (weighted)
b) EZ Bar Skull Crushers – 4×10 (control eccentric)

4/1/2024 – WOD

Strength
a) Back Squat – 5×5 @ 80% (across all sets)
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30

Conditioning
8 RFT
5 Devil Press 50/35# 
7 DB Thrusters 50/35#  
9/8 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. Reset monitors after each round. You may need to take a few extra seconds of rest after your 4th DP rep before you do your 5th so that you can hit the thrusters unbroken.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than normal)
b) Barbell Bicep Curls – 4×12

Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

3/30/2024 – WOD

Conditioning
4 RFT w/ Partner
20 Power Snatches (increase by rd)
40 Front Rack Lunges (increase by rd)
80 HR Push-ups
400m Run

WOD Notes: Goal is sub 35 minutes. PS/FRL should be the same weight if possible unless one movement is much weaker than the other. Use around 65/70/75/80% by round for PS. First 2 rounds you can touch n go a few of the reps, but the last 2 rounds should be singles. You will do the HR Push-ups at the same time. You may sub banded PU or start on your knees, but try to do them as strict as possible. 

Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

3/28/2024 – WOD

Strength
a) Hex Bar DL – 5×5 @ 75%+ (build to a heavy 5)
b) Dips (Bar/Ring) – 5×8 (use weight or band if needed)
—Superset a/b every 3:30. No touch n go for part (a).

Conditioning
Every 4 Min x 5 Rounds
25/20 Cal Row
15 C2B (Kip) Pull-ups, 8-10 Strict PU, or 5-8 Bar MU
75 Double Unders

WOD Notes: Goal is to have 45 sec+ to rest each round. This will get hard very quick if you try to do it RX, so think about how you can buy yourself some rest each rd while still moving quick. Scale back the cals on rower if you can’t get them done in under 90 secs. DU sub = 40-50 DU, 125 singles, or 150ft versa.

Assistance
a) One Arm Bent-over Rows – 4×12 each arm (heavy)
b) L-Sit/Tuck (Pegboard) – 25 Sec on / 60 sec off x 8 Sets

3/27/2024 – WOD

Strength
Clean + Hang Clean + Jerk – 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy complex. You should try to squat one of them if possible.

Conditioning “20 Min Cap”
5 RFT
10 Hang Power Cleans 165/110#
15 T2B
10 Push Jerks 165/110#
15/12 Cal Assault Bike  (RX+ = 18/15)

WOD Notes: Goal is 16-20 minutes. HPC/PJ = 57-60%. You should be able to go unbroken on the HPC/PJ, but it should get difficult as the rounds progress. It’s also ok if you break them up once/rd, but the rest should be less than 15 seconds. T2B sub = T2R, hanging knee raises, or incline leg raises.

Assistance
a) GHD Sit-ups – 4×25 (weighted)
b) DB Lateral Raises – 5×10

3/26/2024 – WOD

Strength
a) Bench Press (2 pause 1-3″ above chest + 3 pause on chest) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Weight should be similar or a little heavier than last wk.

Conditioning
12 Min AMRAP Ladder
2 Deadlifts @ 55%
3 Cal Ski
4 Deadlifts
6 Cal Ski
6 Deadlifts
9 Cal Ski
***3 Wall Walks to start each round. Continue the pattern until 12 min is up.

WOD Notes: Goal is to get to the round of 3/16/24. Everyone does the same amount of calories today to prevent confusion with counting. DL RX would be 275/185#. WW sub = 2/rd or 8-10 shoulder taps/ww.

Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 10 Sets
b) DB Skull Crushers – 4×12 (control eccentric)

3/25/2024 – WOD

Strength – “18 Min Clock”
a) Front Squat – 2×5 @ 70-75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 4×10 (slow eccentric)
—Superset a/b as needed. Work up to a heavy single for part (a).

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
10 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 10-15 minutes. WB should be done in 1-2 sets each rd. Try to face the box for the BBJO. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm

3/23/2024 – WOD

Conditioning – “35 Min Clock”
3 RFT w/ Partner
60 DB Snatches (alternating) – Increase each rd
4 (8 Strict Pull-ups + 45 Sec Wall Sit (weighted))
80/60 Cal Ski
***Max Double Unders in remaining time.

WOD Notes: Goal is to have about 3-5 minutes to get as many double unders as possible. DB Snatch: M = 60/70/80#, W = 40/50/60#. Use a band or pulley for pull-ups if necessary. You may do C2B for RX+. Wall Sit = DB on lap sitting up vertically (use same weight that you used on that round for snatches).

3/21/2024 – WOD

Strength – “15 Min Clock”
a) Hang Clean n Jerk – 1 EMOM x 12 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – Work up to a heavy single & go for PR
c) DB Front Raises – 4×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Take extra rest if needed as weight gets heavier

Conditioning
10 RFT
3 Wall Walks
5 Power Clean 185/125#
10/8 Cal Assault Bike

WOD Notes: Goal is 15-20 minutes. WW sub = 8-10 shoulder taps in pike position or top of a push-up. PC = 65% (relatively quick singles). You can let the monitor run the whole time & don’t have to reset, but make sure you stay seated until you get all the calories.

Assistance
a) L-Sit/Tuck (Pegboard) – 10×20 Sec (weighted – between knees or feet)
b) Dips (ring/bar) – 5×10

3/20/2024 – WOD

Strength “18 Min Clock”
a) Back Squat – 1×10 @ 50%, 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) DB Pull-over – 5×10 (heavy)
—Superset a/b in the beginning during light squat sets. Work up to a heavy single for part (a) & go for a PR if you feel strong!

Conditioning
10 Min AMRAP Ladder
2 DB Hang Cleans 50/35#
2 DB Thrusters 50/35#
4 DB Hang Cleans 
4 DB Thrusters 
6 DB Hang Cleans 
6 DB Thrusters 
***10 T2B after each round

WOD Notes: Goal is to get to the round of 16/16/10 (72 reps total each of HC & Thrusters + 80 T2b). T2B sub = T2R, GHD SU, or hanging knee raises. Once you get to round 8 or 10, do one less rep on the HC to give yourself a quick break then hit all the thrusters unbroken.

Assistance
a) GHD Sit-ups – 5×20 (first 10 are weighted each set)
b) DB Lateral Raises – 5×10