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3/31/2022 – WOD

Strength
a) Deadlift – 5×2 @ 80-85%+
b) Dips (bar or ring) – 5×10 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.

Conditioning
2 Min AMRAP x 10 w/ Partner
10 Deadlifts @ 60-65%
3 Wall Walks  (RX+ = 5 WW or 60ft HSW)
Max Cal Row
—Rest 2 minutes between rds. Score = total cals with partner.

WOD Notes: You will do 5 rounds each. The row should be 95%+ effort. Goal is to have at least 1 min to row hard. 

Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Rear Raises – 4×10 & 4×15

3/30/2022 – WOD

Strength
Snatch – 1 EMOM x 12
—Start @ 70% & work up to a heavy single

Conditioning
For Time
15 Power Snatches 135/95#  (RX+ = 155/105#)
40/30 Cal Ski
40 Laps Shuttle Run (20 w/bag or Ball + 20 no weight)
40/30 Cal Ski
15 Power Snatches 135/95#

WOD Notes: Goal is 12-16 min. PS = 65% of PS. 1 Lap = 6 mats for the carry (shoulder). Pick a ball/bag (125/80# = RX) that you can move the entire time without dropping for 20 laps. Dump ball/bag off to the side after 20th lap. Both feet must cross line at both ends of gym. 

Assistance
a) Barbell Skull Crushers – 4×10 (control eccentric)
b) Tabata Hollow Hold: 10 Rounds

3/29/2022 – WOD

Strength
a) Specialty Bar Squat – 5×2 (1 Pause +1 Reg) @ 87%+, 1×8-10 Reps @ 75%
b) Straight Arm Lat Pulldown (pulley) – 4×10 (2 sec negative)
—Superset a/b every 3 minutes

Conditioning
6 RFT
4 (2 Back Squat + 2 Lunges) 165/105#  (RX+ = 185/125#)
8 C2B Pull-ups  (RX+ = 5 MU)
50 Double Unders  (RX+ = 60)

WOD Notes: Goal is 11-15 min. You will do 2 BS+2 Lunges & repeat that 4x/rd. Use around 45% of BS or even less if you’re not proficient with lunges. C2B sub = chin over bar or banded PU. DU sub = 25 DU, 25 JJ + 25 MT climber, or 100ft versa. 

Assistance
a) Trunk Rotations (pulley) – 3×10 each side 
b) Incline Seated DB Curls – 4×10 at same time

3/28/2022 – WOD

Strength
Clean n Jerk – 1 EMOM x 10 @ 80%+
—Work up to a heavy single & go for a PR if you feel good

Conditioning
5 RFT
8 Devil Clean n Jerk 60/40# DB’s
12 T2B  (RX+ = 15)
18/14 Cal Assault Bike

WOD Notes: Goal is 15-18 min. You should be using at least 5# more than you normally use for a devil press. Devil CnJ = Bring DB’s to shoulder then OH. You will probably press them instead of jerk. T2B sub = T2R, weighted su/leg raises. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) BB Strict Press – 1×10, 1×8, 1×6, 1×4, 1×3, 1×2 (all sets should go to failure)

3/26/2022 – WOD

Conditioning “30 Min Cap”
2 RFT
6 (60 Double Unders + 8 GI Janes)
20 (Power Snatch + Hang Sq Snatch) (RD#1:135/95#, RD#2: 155/105#)
400m Partner Sled Drag 145/100#

WOD Notes: Goal is sub 25 min. DU sub = 30 JJ + 30 Mt climbers or 120ft versa climber. Choose a bar above your reach if you can do a strict pu. Partner A will jump rope while Partner B does GI janes. You may power both snatches if you lack OH mobility (it’s less taxing metabolically). If it’s raining, we will do 100/80 Cal Assault Bike w/ partner.

3/24/2022 – WOD

Strength
a) Deadlift – 5×3 @ 80-85%+
b) Dips (bar or ring) – 4×10 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.

Conditioning
Every 4 min x 5 Sets
6 Deadlifts @ 65-75%
8 DB Bench Press (heavy)
10 DB Pull-overs or 1 Rope Climb 15ft (RX+ = 20ft)
20/16 Cal Row  (RX+ = 25/20)

WOD Notes: This WOD is meant target muscle endurance/hypertrophy more than cardio & act as an active recovery. Lots of chest/back work today as well between the dips/DB bench. You should be able to get around a min rest in between rds. You don’t have to row hard either. You may increase the DL as necessary but stay within %.

Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Front Raises – 3×10 each

3/23/2022 – WOD

Strength
1 Clean + 2 Jerks – 6 Sets
—1 set every 90 sec @ 75-90%+

Conditioning “15 Min Cap”
30 Sq Clean n Jerk For Time 165/105#  (RX+ = 185/125#)
Every 1:30, starting at 0:00 do:
ODD rds = 12/9 Cal Assault Bike
EVEN rds = 12 T2B

WOD Notes: Goal is to avg 3-4 cnj every set. Use around 60% of CnJ (shouldn’t feel super light). You should have 30-45 sec each round on the Barbell. No scaling reps on the cals & T2B. You may do T2R or weighted sit-ups.

Assistance
a) Arnold Shoulder Presses – 5×8 (2 sec eccentric)
b) DB Reverse Flies – 4×15 (2 sec eccentric)

3/22/2022 – WOD

Strength
Hang Snatch + Snatch – 1 Every Min x 5, 1 Every 90 Sec x 5 (10 sets total)
—Stay between 75-90%

Conditioning
10 Min AMRAP
2/1 Cal Ski
2 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
4/3 Cal Ski
4 DB Snatches (alternating) 
6/5 Cal Ski
6 DB Snatches (alternating) 
***Continue pattern for 10 minutes. Score = total reps.
—Rest 3-4 minutes then
For Time
20 Slam Balls 50/30#
200ft Versa Climber For Time

WOD Notes: Goal is to get to the round of 16. Goal is to break 2 min for part 2. You should be able to touch n go the DB every round & muscle snatch it. 

Assistance
a) Barbell Skull Crushers – 5×8 (control eccentric)
b) Tabata Hollow Rocks 10 Rounds

3/21/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×3 @ 85%+
b) Strict Pull-ups (supinated) – 5×6 (3 sec negative)
—Superset a/b every 3 minutes

Conditioning 
3 RFT
15 Burpee Box Jump Overs 24/20″  (RX+ = 30/24″)
30 Wall Balls 20/14# to 10ft  (RX+ = 30/20#)
400m Run

WOD Notes: Goal is 14-17 min. WB should be done in 1-2 sets each rd. 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) DB Bicep Curls – 4×20 (alternating)

3/19/2022 – WOD

Conditioning “40 Min Cap”
For Time w/ a Partner
40/32 Cal Assault Bike
10 Wall Walks (RX+ = 100ft HSW)
10 (Power Clean + Hang Sq Clean + Jerk) 165/105#
80/64 Cal Assault Bike
15 Wall Walks (RX+ = 150ft HSW)
15 (Power Clean + Hang Sq Clean + Jerk) 185/125#
120/96 Cal Assault Bike
20 Wall Walks (RX+ = 200ft HSW)
20 (Power Clean + Hang Sq Clean + Jerk) 225/155#

WOD Notes: Goal is to finish under 40 min cap. You may scale back WW to 8/12/16 by rd if necessary if you plan on climbing all the way up. You can also do 3x Burpees as well for a sub. BB weight = 55/65/75% by round. You may break up the work as needed.