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1/31/2024 – WOD

Strength
a) Back Squat – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 85%+, 1xME @ 70%+ (8-12 reps)
b) DB Bicep Curls – 4×12 (both arms at same time w/ palms up)
—Superset a/b every 3:30. Work up to a heavy single for part (a). Go for PR if you feel strong. DO NOT skip the max effort set at the end.

Conditioning
For Time
5-10-15-20 Thrusters 135/95#
1-2-3-4 Rope Climb 15ft
40-60-80-100 Double Unders

WOD Notes: Goal is 10-15 minutes. Thrusters should be a little heavier than normal. Round of 5 & 10 should be unbroken, but you should have to break up the 15 & 20 a few times. RC sub = Climb 10-12ft, 2x up/downs, 2x heavy pulleys, or 5x Ring Rows. DU sub = 1/2 DU, 2x singles, or 2x Feet (Versa). 

Assistance
a) GHD SIt-ups – 6×15 (weighted) -rest 45 sec between
b) Straight Arm Pull-down (Pulley) – 4×12 (control eccentric)

1/30/2024 – WOD

Strength
a) Good Mornings – 1×12, 1×10, 2×8, 1×6 (pause each rep for at least 1 sec)
b) Hamstring Work – GHR (5×8) – 5 sec slow eccentric or Sliders (4×15)
c) DB Lateral Raises – 5×10 (Pause + slow eccentric)
—Superset a/b/c every 4 Min. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back. Build to a heavy 12/10/8 for part (a).

Conditioning
18 Min AMRAP w/ Partner (interval style)
6 Hang Power Cleans (increase each rd)
8 DB Bench Press (heavy)
12/10 Cal Assault Bike

WOD Notes: Goal is to get 5-6 rounds each (1:30/rd). HPC = start @ 60% & increase by 5-10#/rd. SPRINT the bike!

Assistance
a) 30 Sec Hollow Rocks + 8 Human Flagpole Reps x 6 Sets (rest 45 sec between)
b) DB Reverse Flies (slight incline bench) – 4×15

1/29/2024 – WOD

Strength 
a) Bulgarian Split Squats – 5×5 (each leg) – Heavier than last wk
b) Strict Pull-ups (normal grip)– 4×10
—Superset a/b every 3:30. Build to a HEAVY/MAX set of 5!

Conditioning
For Time
50/40 Cal Row
30 T2B
40 Devil Press 40/25#
30 T2B
50/40 Cal Row

WOD Notes: Goal is 12-15 minutes. DP should be about 5# lighter that is normally programmed, so that you can move consistently through the 40 reps. 

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

1/27/2024 – WOD

Conditioning
For Time w/ Partner
Buy In: Run 800m + 400m Sled Drag 135/90#
5 Rounds:
20 Deadlifts 295/195# (60%)
30 DB Shoulder Presses 50/35# 
120 Double Unders
Buy Out: Run 800m + 400m Sled Drag 135/90#

WOD Notes: Goal is sub 35 minutes. Take your time on the DL & presses (focus on form). Partner A will move to the shoulder presses, while Partner B does the DU (jump rope). You will switch when you’re both done. You should have to break up the shoulder presses once each round with a quick break. DU sub = 1/2 DU or 100 singles. You will run together first & then sled drag together.

1/25/2024 – WOD

Strength
2 Hang Snatch EMOM x 10 Sets, 1 Hang Snatch EMOM x 5
—Start @ 65% and work up to a heavy 2 Rep & 1 Rep if you feel good. You can stay light & work technique if you want as well.

Conditioning
16 Min AMRAP of GI Janes
Every 2 Minutes x 8 Rounds, starting at 0:00 do:
***ODD RD = 15/12 Cal Assault Bike
***EVEN RD = 6 Laps Bear Hug Dball Carry 150/115#

WOD Notes: Goal is to have around 45-60 secs to accumulate GI Janes each round. Your last round will be at the 14 minute mark with the bear hug carry which is 6 mats/lap. If you can do a strict pull-up, the bar should be just above your reach.

Assistance
a) 20 Sec L-SIt/Tuck (pegboard) x 10 Rds
b) Dips (ring/bar) – 5×10 (advanced = use weight. Control eccentric)

1/24/2024 – WOD

Strength
a) Back Squat – 5×3 @ 80%+ (5 sec tempo descent)
b) DB Bicep Curls – 4×12 (both arms at same time w/ palms up)
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
For Time
50 Wall Balls 30/20# to 10/9.5ft
20 Power Cleans 185/125#
60 T2B
20 Power Cleans 185/125#
50 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is 12-16 minutes. WB should be done in sets of 10 minimum when you’re fatigued. PC = 65-70% (fairly quick singles, but shouldn’t feel light). T2B sub = T2R, GHD SU, Hanging knee raises, weighted Sit-ups, or a combo of any of these, but no scaling the reps! 

Assistance
a) GHD SIt-ups – 10×12 (weighted) -rest 30-45 sec between
b) Straight Arm Pull-down (Pulley) – 5×10 (control eccentric)

1/23/2024 – WOD

Strength
a) Good Mornings – 2×10, 2×8, 1×6 (pause each rep for at least 1 sec)
b) Hamstring Work – GHR (4×12) or Sliders (4×15)
c) DB Lateral Raises – 4×12 (Pause + slow eccentric)
—Superset a/b/c every 4 Min. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back. Build to a heavy 10/8/6 for part (a).

Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
10 DB Bench Press (heavy)
15 Box Jump Overs 30/24″ 
Max Cal Ski

WOD Notes: Goal is to have 45-60 Sec to Ski each rd. Interval is 1:1 ratio (2 min on / 2 min rest x 5 sets each). Go heavy on the BP! You should almost be failing by the 10th rep especially sets 3-5! BJO should take no more than 45 sec, so use a height to where you don’t have to think about each jump. 

Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 6 Sets
b) DB Reverse Flies – 4×15

1/22/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×5 (each leg) – Heavier than last wk
b) Strict Pull-ups – 5×8 (Close grip) : advanced = weighted
—Superset a/b every 3:30. Build to a HEAVY/MAX set of 5!

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Row
4 (12 KB Swings 70/53# + 3 Wall Walks) –  (RX+ = 4 WW)

WOD Notes: Goal is 3+ rds. KB swings are OH when you finish. WW sub = Scale to 2, do 4 out/back with feet on a rower seat, or do 8-10 shouldler taps/WW. 

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) One Arm High Pulls: 4×12 each arm

1/20/2024 – WOD

Conditioning
4 RFT w/ Partner
20 (1 Clean + 2 Jerks) – increasing by rd
30 (HR Push-up + Burpee Over the Bar)
30 C2B Pull-ups  (RX+ = 40 C2B PU or 20 Bar MU)
60/50 Cal Assault Bike

WOD Notes: Goal is Sub 40 minutes. BB weight = M: 135/155/175/195#, F: 95/105/115/135#. The first bar should be really light (45%) & increase to (70%) by the end. Try to jump over the bar or a line for the burpee complex, so that you don’t blow up your upper body too much. Do your best to make the HR Push-up strict even though they will get really difficult. C2B sub = chin over bar or banded PU.  

1/18/2024 – WOD

Strength
a) Snatch (no brush) – 1 Every 30 Sec x 10 (5 minutes) @ 65-70%
b) Snatch (brush) – 1 Every 45 Sec x 10 @ 70-80%
—Part (a) is to work on a close bar path & quick turnover with elbows high/back. Part (b) – Should be a little heavier as we’re trying to upper cut the bar with our hips to get it weightless as we pull under.

Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
12 DB Snatches (increase every 2 rds)
Max Cal Row

WOD Notes: Goal is to have 60 secs to row each round. Shoot for 20/16+ Cals per round. You may alternate anyway you’d like on the DB snatches, but you must do 6 reps/arm. (M: 60/70/80#, F: 40/50/60#). Last 2 rounds should feel heavy (3rd weight).

Assistance
a) 30 Sec L-SIt/Tuck (pegboard) x 6 Rds
b) Dips (ring/bar) – 5×8 (advanced = use weight. Control eccentric)