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6/3/2023 – WOD

Conditioning
3 RFT w/ Partner
Barbell Reps (RD 1 = 40 Power Snatches, RD 2 = 50 Power Cleans, RD 3 = 60 Jerks)
40 OH Lunges/FR Lunges/BR Lunges by rd
4 Rope Climbs 20ft
400m Sled Drag 115/80#

WOD Notes: Goal is sub 35 min. First BB (Snatches) should be the lightest. RX = 135/95#. 2nd/3rd Barbell are the same weight. RX = 165/105#. If you have to adjust the weight for the lunges that’s ok, but the goal is to use the same weight as the snatches/cleans/jerks. RC sub = climb 12-15ft, 2 up/downs or pulleys per RC or 6-8 ring rows/RC. Sled drag should be a slow jog the whole time (isn’t mean’t to be heavy).

6/2/2023 – WOD

Strength
a) Back Squat – 5×2 @ 85%+ (Pause 2nd rep – heavier than last Fri)
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set – heavier)
c) DB Incline Bench Bicep Curls – 4×12 (heavy)
d) Incline DB Bench Press – 5×10 (heavy)
e) L-SIt (tuck) – 8×30 Sec Hold (rest as much in between – pegboard)

6/1/2023 – WOD

Strength
Hang Snatch + Full Snatch – 1 Set every 60 Sec x 5, 1 Set every 90 Sec x 5
—Stay between 70-80% or work up to a heavy complex at the end. Squat them if mobility is adequate.

Conditioning
12 Min AMRAP
10/9 Cal Row
2 DB Thrusters 50/35#
2 T2B
10/9 Cal Row
4 DB Thrusters 50/35#
4 T2B
***Keep adding 2 reps to thrusters/t2b each rd. Row cals stay the same.

WOD Notes: Goal is to get into the round of 10/14/14. Thrusters should be unbroken if possible, but feel difficult by round 10. Reset the monitors each rd. 

Assistance
a) DB Bent-over Rows – 3×10 (each arm – heavy) + 1×8 (light – pause for 3 sec at the top each rep)
b) Trunk Rotations (cable) – 3×12 (each side)
c) Tibialis Raises – 3×20

5/31/2023 – WOD

Strength
a) Deadlift – 5×3 @ 80%+ (heavier than the 5×5 from 2 weeks ago)
b) Dips (bar/ring) – 4×10 (advanced = weighted)
—Superset a/b every 3:30. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
1 Min AMRAP x 20 w/ Partner (interval style)
5 Deadlifts @ 60%
6 Bar Facing Burpees
Max Cal Ski in the remaining minute

WOD Notes: Goal is to have 25-30 secs to ski each round. The work to rest ratio is 1:1 (1 min on/1 min off). Score = total cals between you and your partner. RX weight would be 275/185#. You should try to touch n go all 5 DL each rd. Step over bar if you have to so you can keep moving fast.

Assistance
a) GHD Sit-up Hold – 8 Sets: 30 sec on / 45 sec off (advanced = weighted)
b) DB Lateral + Front Raises – 3×12 each (pause at the top)

5/30/2023 – WOD

Strength “18 Min Clock”
a) Jerk (rack) – 6×2 @ 85%+ (build to heavy set of 2)
b) Hamstring Work – 4×12 (GHR or Sliders) 
—Superset a/b every 3 minutes. You may also do the squats from yesterday instead of today’s strength.

Conditioning
For Time w/ Partner
40 Clean n Jerk 135/95#
80/65 Cal Assault Bike
30 Clean n Jerk 185/125#
60/50 Cal Assault Bike
20 Clean n Jerk 205/135#
40/30 Cal Assault Bike

WOD Notes: Goal is 16-20 minutes. CnJ = 55/65/70% by rd. You should be able to touch n go the first barbell for 3-5 reps. The 2nd/3rd barbell should be quick singles. 

Assistance
a) Barbell Strict Press – 3×10 @ 70%
b) Weighted Hollow Hold – 10 Sets: 20 Sec on / 20 Sec off

5/29/2023 – Happy Memorial Day!

Conditioning
“Murph” – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***RX+ = Wear 20/14# Vest***

WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 15 minutes before your heat to allow time to warm-up and cheer on everyone else! You may also scale the reps as needed in order to finish under 60 minutes!

Strength
a) Back Squat – 5×4 (pause reps 2 & 4) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3:30. Pause for at least 1 sec.

5/27/2023 – WOD

Conditioning “30 Min Clock”
For Time – 100 Hang Cleans w/ Partner 185/125#
***Every 5 minutes starting at 0:00 do:
50/40 Cal Row
8 Wall Walks  (RX+ = 10)

WOD Notes: If you finish the 100 hang cleans under 30 minutes, you will row for max meters. HC = 65-70% (moderately heavy – do in sets of 5). First 50 reps = Hang Power. 2nd 50 reps = Hang Squat. The goal is to have over a minute each round to do the hang cleans. WW sub = 10 shoulder tap/WW or 6 WW/Rd. This entire WOD is “you go, I go”.

5/26/2023 – WOD

Strength
a) Back Squat – 4×3 @ 85%+ (Pause reps 1 & 3 – heavier than last Fri)
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set)
c) Barbell Bicep Curls – 4×10 (heavy)
d) Incline DB Bench Press – 5×8 (heavy)
e) L-SIt (tuck) – 10×20 Sec Hold (rest as much in between – pegboard)

5/25/2023 – WOD

Strength
Snatch – Floor + Below Knee + Above Knee: 1 Set every 90 Sec x 8 Sets
—Stay between 65-75%.You may work up to a heavy set at the end if you feel good. This complex is in reverse from last week.

Conditioning
3 RFT
20 T2B  (RX+ = 25)
25 Burpees to Target
150 Yard Sandbag Carry (Shoulder) 150/115# – heavy

WOD Notes: Goal is 12-16 minutes. T2B sub = T2R, GHD SU, or incline bench leg raises. The sandbag carry is to the “Evoqua” sign & back in. Try to jog slowly or walk very fast with the bag. You will have the sandbags outside to start carry each rd.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10 (heavy)
b) Trunk Rotations (cable) – 3×10 (each side)
c) Tibialis Raises – 4×15

5/24/2023 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×3 @ 77%+ (heavier than wk 1 deficit)
b) Dips (bar/ring) – 5×8 (advanced = weighted)
—Superset a/b every 3:30. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
For Time – 100/80 Cal Assault Bike
***Every 1:15, starting at 0:00 do:
—ODD RD = 1 Rope Climb 20ft 
—EVEN RD = 8 Deadlifts 315/205# (65%)

WOD Notes: Goal is 8-13 minutes. You will stop doing the RC/DL after 5 rounds of each & just finish out the bike if it takes you that long. The WOD will start with 1 RC. Scale the height of RC to 12-15ft, do 2 up/downs, or 8-10 Ring Rows. The 8 DL should feel moderately heavy, but try to maintain good form & neutral spine. You should have at least 45 sec to bike each round. 

Assistance
a) Skull Crushers – 4×10 (slow eccentric)
b) GHD Sit-ups – 6×15 (weighted)