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
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)
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)
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.
Strength – “Week 3”
a) Front Rack Lunges – 5×8 (4 each leg – build to a heavy set of 8)
b) Pull-ups (2 sec pause + slow eccentric) – 5×6 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. Heavier than last wk, since there’s no deficit.
Conditioning
5 RFT
10 DB Cleans 70/50#
15 DB Bench Press 70/50#
30 Mountain Climbers
18/15 Cal Assault Bike
WOD Notes: Goal is 15-20 minutes. Try to use the same DB weight for both the Cleans/BP. You may use different weights if one exercise is easier for you than the other. The goal is to do the 15 reps unbroken each round on the BP or break up once during the later rounds. MT Climber standard = hands on handle of DB & you must toes must touch the head of DB each rep.
Assistance
a) Weighted Plank – 1:00/:45/:45/:30/:30/:30/:30/:30 (-rest same amount as the work)
b) Face Pulls (pulley) – 4×15 (pause each rep)
Conditioning
For Time w/ Partner
100 Wall Balls 30/20# to 10/9.5ft
60 GI Janes
50 Dball Over Shoulder 150/115#
60 GI Janes
100 Wall Balls 30/20# to 10/9.5ft
***1000ft Versa Climber at some point during the WOD
WOD Notes: Goal is 28-35 minutes. One person works at a time for the entire WOD. WB and Dball/Bag should be heavy!
Announcement: Low Back Pain Workshop is Saturday February 24th (9:45-10:45am). Signup through the link below. Free for members!
https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs
Strength
a) Hang Power Snatch – 3 Every 1:15 x 8 Sets @ 70%+
b) Deadlift (no touch) – 5×7 @ 65-70%+ (heavier than last wk)
c) DB Front Raises – 4×12 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).
Conditioning
10 Min AMRAP
40 Double Unders
1 Rope Climb 15ft (RX+ = 20ft)
10 Power Snatches 95/65#
WOD Notes: Goal is 5+ rounds. DU sub = 20 DU, 60 Singles, or 80ft versa climber. RC sub = Climb 10-12ft, 7 Ring Rows, 2 Heavy pulleys, or 1 Up/down (strict). PS = 45% (should be able to string at least 5 reps at a time each rd – super light).
Assistance
a) L-Sit/Tuck – 40 Sec on / 90 Sec off x 5 Sets
b) DB Pull-over – 5×10 heavy
Strength
a) Back Squat – 5×6 (3 Pause + 3 Regular) @ 70-75%
b) Dips (bar/ring) – 5×7 (control eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 6 for part (a). Use a weight for part (b) or a band if necessary.
Conditioning
20 Min AMRAP Ladder w/ Valentine
***24/20 Cal Assault Bike to start each round
2 (Power Clean + Hang Power Clean + Hang Sq Clean) 185/125#
8 T2B
4 (Power Clean + Hang Power Clean + Hang Sq Clean)
16 T2B
6 (Power Clean + Hang Power Clean + Hang Sq Clean)
24 T2B
—Continue with pattern until 20 min is up. (Bike/8/32, Bike/10/40, BIke/12/48, Bike/14/56).
WOD Notes: Goal is to get the round of Bike/12/48 & possibly into the 7th round of the Bike. You around 60-65% of Sq Clean for the WOD. T2B sub = T2R, Hang knee raises, incline leg raises, GHD SU, weighted su. The entire WOD is “you go, I go”.
Assistance
a) GHD SIt-ups – 5×20 (weighted) -rest 60 sec between
b) DB Reverse Flies – 4×15
Strength
a) Push Press or Strict Press – 5×6 @ 75%+
b) One Leg RDL – 5×7 (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
5 RFT
9 Push Jerks 165/110# (RX+ = 185/125#)
12 Lateral Burpees over Bar
18/15 Cal Row
WOD Notes: Goal is 13-17 minutes. PJ = 60% (challenging to do 9 unbroken after the 3rd rd). If you have to break them up once that’s fine. Stand up on each burpee at some point before or after you jump over. Use the rower to recover each round, but SPRINT the last round.
Assistance
a) 15 Sec Hollow Rocks + 15 Sec Hollow Hold x 8 Sets (rest 30 sec between)
b) DB Lateral Raises – 4×12
Strength
a) Front Rack Lunges (3-4″ Deficit) – 5×8 (4 each leg – build to a heavy set of 8)
b) Pull-ups (neutral grip) – 5×8 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Try to use the same weight as last wk (stand on 45# plate).
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
6 (8 DB Hang Snatches 45/30# + 10 Box Jump Overs 24/20″)
WOD Notes: Goal is 3+ rds. You will alternate back & forth for 10/8-9 cal sprints on the ski erg. Partner A will work on the Hang DB Snatches while Partner B does 10 BJO. You will switch and do 3 rounds each of both movements. DB Hang snatches (2 DB’s) should be a little lighter than normal.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Face Pulls (pulley) – 4×12 (pause each rep)
