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4/13/2023 – WOD

Strength
Clean – Hang + Low Hang + Front Squat (pause)
—1 Every 1:15 x 8 Sets @ 70%+

Conditioning
18 Min AMRAP
5 Wall Walks (RX+ = 7)
10 C2B Pull-ups  (RX+ = 15)
150m Backwards Sled Drag 70/45#
50m Bearhug Carry 125/90#

WOD Notes: Goal is 4 rds. WW sub = 8 shoulder taps/WW or walk feet just halfway up the wall to a line on the floor. C2B sub = chin over bar or banded pu. Try to load sled to where you can at least jog/walk fast each rd. Bearhug carry is to the far curb & back (should be unbroken).

Assistance
a) L-Sit/Tuck (parallettes) Tap over a KB – 6×15
b) DB Bicep Curls – 4×10 (at same time & slow eccentric)
c) Tibialis Raises – 4×15

4/12/2023 – WOD

Strength
Snatch – Hang + Low Hang + OHS (2 Sec Pause) – 10 Sets Total (1 Every 75 Sec x 5, 1 Every 90 Sec x 5)
—Start @ 70% & work up to a heavy set. If OH is limited, go as low as you can for the OHS.

Conditioning
3 RFT
15 Thrusters 115/75#   (RX+ = 135/95#)
30/24 Cal Ski
400m Run

WOD Notes: Goal is 13-16 minutes. Thrusters should be unbroken but feel somewhat challenging. Use the 1st/2nd Runs to recover so that you can hit the thrusters in one set.

Assistance
a) DB Lateral Raises + Front Raises – 3×10 each (pause & control eccentric)
b) GHD Sit-ups – 8×12 (weighted + 15 Sec Hold) w/ partner – One person works while other rests

4/11/2023 – WOD

Strength
a) Bench Press (specialty bar) – 5×5 @ 80%, 1×8-10 @ 70%
b) Good Mornings – 4×8 (pause) – Build to a heavy set if you feel confident in technique.
—Superset a/b every 3 minutes. For BP – Use the multi-grip bar, camber bar, or yukon bar if possible & safety bar for the GM. You can even hold a DB at chest level for the GM.

Conditioning
1 Min AMRAP x 16 w/ Partner (interval style)
6 Deadlifts (increase every 4 rounds)
1 Rope Climb 15ft  (RX+ = 20ft)
Max Bar Facing Burpees

WOD Notes: Goal is to have about 30 secs to get as many burpees as you can each rd. Each person will have a 1:1 work/rest ratio x 8 rds. You will have 4 different weights for the DL. Start @ 55% & increase by 5% up to 70% for the last 2 rounds each. RC sub = climb 10-12 ft or 1 strict up/down. SPRINT the burpees!

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 10 Sets: 20 sec on / 20 sec off
b) Tricep Push-downs (pulley) – 4×12

4/10/2023 – WOD

Strength
a) Front Rack Lunges – 5×10 (build to a heavy set)
b) Barbell Pendlay Rows – 5×10 (heavy)
—Superset a/b every 3 minutes

Conditioning
8 RFT
5 Hang Clean n Jerk (M: 155/175#, F: 105/115#)
10 T2B
12/10 Cal Assault Bike

WOD Notes: Goal is 15-20 min. You will increase the weight after round 4. You should be around 55% for rds 1-4 & 60% for rds 5-8. T2B sub = T2R, GHD SU, incline bench leg raises, or weighted su. You may let the monitor run, so don’t reset it.

Assistance
a) Weighted Plank w/ Sliders: 10 Sets: 30 sec on / 30 sec off
b) Straight Arm Lat Pulldown (pulley): 4×10 (control eccentric)
—Use much lighter weight & slide elbows away as far as you can & back under

4/8/2023 – WOD

Conditioning
40 Min AMRAP w/ Partner
80/65 Cal Ski
60 DB Snatches (alternating) (m: 70/80/90#, f: 50/55/65#)
6 (10 Target Burpees + 30 Sec One Leg Wall Sit)

WOD Notes: Goal is 3+ rds. DB snatches shoudnt feel super light to start & should get heavier each rd. You may break them up anyway you’d like. You will each do 3 rd of the burpees & wall sits each round. One person works on burpees while other does the wall sit. You may do a 2 foot wall sit if necessary.

4/6/2023 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 8 Sets
—One Set Every 90 Sec x 4, One Set Every 2 minutes x 4. Start light @ 65% & work your way up to a heavy complex.

Conditioning – “2023 Age Group Quarterfinal WOD #4″
27-21-15-9 reps for time of:
Row calories
Thrusters 95/65#

Teenagers 14-17, Masters 55+
♀ 45-lb thrusters
♂ 65-lb thrusters

WOD Notes: Goal is to get under the 15 min time cap. You should be able to do the thrusters in 3 sets or less each rd. Girls will row the same amount of calories. 

Assistance
a) L-Sit/Tuck (parallettes) Tap over a KB – 5×20
b) Barbell Bicep Curls (use hips on concentric & lower bar slowly down) – 4×8 (heavier than normal)
c) Tibialis Raises – 4×15

4/5/2023 – WOD

Strength
3 Position Clean + 2 Jerks – Hang + Low Hang + Floor + 2 Jerks – 6 Sets
—1 Set every 90 Sec x 3, 1 Set every 2 min x 3. Start @ 70% & work up to a heavy set. You should squat at least one of them.

Conditioning
10 Min AMRAP – “2023 Age Group Quarterfinal WOD #2A
6 Chest-to-wall HSPU
9 GHD Sit-ups 
12 Box Jumps 30/24″
—-Alternate WOD:
10 Min AMRAP
3 Wall Walks
6 Power Cleans 185/125# or 9 GHD Sit-ups
9 Box Jump Overs 30/24″
Masters 55+ 
♀ Strict handstand push-ups to a 2-inch riser, 20-inch box 
♂ Strict handstand push-ups to a 2-inch riser, 24-inch box 

WOD Notes: Goal is 5+ rds. You may pick which WOD you want to do or a combination of both. PC should be around 65% of max (quick singles). You may scale the height of the box.

Assistance
a) DB Lateral Raises + Front Raises – 3×12 each
b) GHD Sit-ups – 8×10 (weighted + 20 Sec Hold) w/ partner – One person works while other rests

4/4/2023 – WOD

Strength
a) Bench Press – 1×5, 1×4, 1×3, 1×2, 2×1, 1xME @ 70% (8+reps) (each set should feel heavy!)
b) One Leg RDL – 4×8 (each leg)
—Superset a/b every 3 minutes. You may use KB or a barbell for the RDL. You can elevate back foot on 2 bumper plates to help w/ balance, but try to use front leg only. 

Conditioning “25 Min Cap”
For time – “2023 Age Group Quarterfinal WOD #3“
50 shuttle runs (50ft/rep) or 1000m Run
7 rope climbs 15ft
25 bench presses 185/125#
7 rope climbs 15ft
50 shuttle runs (50ft/rep) or 1000m Run 

Masters 55-64
♀ 95-lb bench presses, 12-foot rope climb 
♂ 135-lb bench presses, 12-foot rope climb 
Masters 65+ 
♀ 75-lb bench presses, 12-foot rope climb 
♂ 115-lb bench presses, 12-foot rope climb 

WOD Notes: Goal is to finish under the 25 min cap. You will bike 2400m or Versa 700ft if you don’t want to run. BP should be around 65% of your max. Should be able to do at least sets of 5. RC sub = climb to 12ft, 10 up/downs, or 14 Heavy pulleys. 

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 8 Sets: 30 sec on / 30 sec off
b) Skull Crushers (barbell) – 2×10 (overload eccentric – heavy), 2×10 Normal

4/3/2023 – WOD

Strength “18 Min Clock”
a) Back Squat – 1×5, 1×4, 1×3, 2×2, 2×1 (heavy for all sets)
b) DB Pull-over – 5×8 (control eccentric + pause at the bottom)
—Superset a/b as needed. Start at 80% for 5 & increase each set.

Conditioning “2023 Age Group Quarterfinal WOD #1“
3 Rounds
2 x 25-ft dumbbell walking lunge (hang position) 
20 toes-to-bars 
—-Immediately followed by: 
2 Rounds
2 x 25-ft dumbbell walking lunge (rack position) 
15 chest-to-bar pull-ups 
—–Immediately followed by: 
2 x 25-ft dumbbell walking lunge (overhead position) 
10 bar muscle-ups 
♀ 2 x 35-lb dumbbells 
♂ 2 x 50-lb dumbbells 

WOD Notes: Goal is to finish under the 20 min cap. Scale weights as needed so that you can go unbroken on the lunges each set. T2B sub = T2R, incline bench leg raises, GHD SU, or SU (weighted). C2B sub = chin over bar, banded pu, or lat pulldowns (pulley). The sub for Bar MU at the end = 20 GI Janes. I will be programming the 2023 Age Group Qualifer WODs for the majority of this week.

Assistance
a) Weighted Plank (w/ sliders) – 10 Sets: 30 sec on / 30 sec off (move feet forward & back)
b) One Arm Row (pulley) – 4×12 (each arm – pause & slow eccentric)

4/1/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
60/50 Cal Assault Bike
4 (8 C2B Pull-ups + 30 Double Unders)   (RX+ = 10 C2B or 3-4 Bar MU, 40 DU)
20 Power Snatches (increase by rd) 

WOD Notes: Goal is 4+ rounds. (M = 135/155/165/185#, F = 95/105/115/125#). You should be able to touch n go a few reps of the snatches round 1, but then just do quick singles the rest of the WOD. C2B sub = chin over bar, banded PU, or lat pulldowns. Partner A will work on Pull-ups, while partner B does DU. Each person does the C2B/DU twice.