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2/1/2023 – WOD

Strength
a) Clean + FS + Jerk – 1 set every 1:15 x 8 
b) Clean Pulls – 4×2 + 10 Hang Shrugs @ 115%+ of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
3 RFT w/ Partner
12 Rounds of “Macho Man” (decrease weight by round)
200 Double Unders

WOD Notes: Goal is sub 20 minutes. Macho Man = 3 Power Clean + 3 FS + 3 Jerks. M = 205/175/155#, F = 133/113/103#. You may touch n go the power cleans on the 2nd & 3rd barbell if you want but that’s your choice. DU sub = 1/2 DU, 60 lateral hops over barbell, or 2x (ft) Versa Climber. You will alternate doing a full round of “Macho Man”, but work at the same time on the DU.

Assistance
a) DB Lateral Raises – 3×12 (pause & control eccentric)
b) Barbell Front Raises – 3×12 (pause & control eccentric)
c) Banded Hollow Rocks: 5 Sets for as long as possible

1/31/2023 – WOD

Strength
a) Strict Press – 5×3 @ 85%+, 2×8-10 Reps @ 70%
b) Strict Pull-ups – 5×8 (supinated grip)
—Superset a/b every 3 minutes. Make pull-ups challenging whether that’s using a band or adding a weight.

Conditioning
15 Min AMRAP
10 (DB Snatch + Hang DB Snatch) 70/50#
15 Lap Shuttle Run
20 T2B

WOD Notes: Goal is 4+ rds. Choose a DB to where you can do all 10 complex unbroken (should be challenging though). 1 Lap = 6 mats (you will go around a cone each lap). T2B sub = T2R, Weighted LR, SU, or Knee ups. Try to do all 20 reps of whatever movement you choose.

Assistance
a) DB Bicep Curls + DB Skull Crushers – 3×8 + 1×12 (regular)
—Overload the eccentric part for both movements. You will have to use hips for concentric portion. Rest as much needed in between movements.
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area. 

1/30/2023 – WOD

Strength
a) Back Squat (wk 5) – 3×5, 2×3, 1×1 @ 80/85/90%, + (1) 60 Sec Rack Hold at 125%
b) Face Pulls (pulley) – 5×8 (pull hands to ears w/ high elbow & pause)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
5 RFT
15 Burpees to Target
15/12 Cal Assault Bike

WOD Notes: Goal is 9-14 minutes. Use a bar that’s above your reach for the burpees. Your bike should be very close to where you are doing your burpees. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (5 Sets heaviest you’ve ever gone)
b) DB Reverse Flies – 4×12 (lower under control slowly)
c) Banded Spiderman Lunge Stretch – Accumulate 2 minutes each side 
—Set-up near the rig in front of an upright & attached band around feet with tension

1/28/2023 – WOD

Conditioning “42 Min Clock”
For Time w/ Partner
1800m Row 
60 T2B
6 (8 Thrusters + 8 OH Lunges) 115/75#
1200m Row
60 T2B
8 (6 Thrusters + 6 FR Lunges) 135/95#
1000m Row
60 T2B
10 (4 Thrusters + 4 BR Lunges) 165/113#
***Max Muscle-ups, slam balls, Double Unders, Versa Climber (you choose)

WOD Notes: Goal is to finish in under 40 minutes, so that you have a few minutes at the end to accumulate reps in either MU, SB, DU, or Versa Climber. You should be aiming to row at your 2k pace or faster. You should switch every 300m Rounds 1/2 & every 250m Round 3. T2B sub = T2R, knee above hips, weighted leg raises/SU.

1/27/2023 – WOD

Strength
a) 2 Position Snatch: Floor + Hang – 1 set every 90 Sec x 7 @ 70%+
b) Back Squat (pause) – 5×2 @ 80%+
c) Dips (ring/bar) – 4×10

1/26/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Farmers Carry (2 arms) – 4×30-45 Sec (heavy – use straps)
2) Barbell Bench Press – 5×5 (pause) @ 75%, 1×8-12 @ 70%
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×18
4) DB Pullover – 5×8-10 (heavier than last wk)
5) Tibialis Raises – 4×12 (pause each rep)
—Try to complete all 5 exercises every 7 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
10 Min AMRAP of GI Janes

WOD Notes: Goal is 60+ reps. Yes – This is boring, but it’s a good test of conditioning/upper body endurance that can be retested easily as long as you use the same PU bar height. Choose one that allows you to get your chin over the bar every rep.

Assistance
a) Banded TKE – 3×25 each leg
b) Weighted Foam Roll T-Spine: Accumulate 3 minutes
—Hold DB/plate on chest. Spend 1 min bear hug & the rest with one arm OH at a time.

1/25/2023 – WOD

Strength
a) 2 Position Clean: Floor + Hang – 1 set every 90 Sec x 6
b) Clean Pulls – 5×2 + 5 Hang Shrugs @ 115%+ of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
For Time w/ Partner
30 Power Snatches 155/105#
50 Hang Power Cleans 185/125#
70 Deadlifts 275/185#
50 Hang Power Cleans 185/125#
30 Power Snatches 155/105#

WOD Notes: Goal is 14-17 minutes. Weights should be 70% of PS, 65% of HPC, 60% of DL. You may break up this work anyway you’d like. 

Assistance
a) 8 (1 DB Lateral Raise + 1 Front Raise) x 3 Sets
b) Banded Tabata Hollow Rocks: 10 Rounds
c) Lying Banded Hamstring Stretch – Accumulate 3 min/Leg

1/24/2023 – WOD

Strength
a) Strict Press – 5×5 @ 80%+, 1×8-10 Reps @ 70%
b) Strict Pull-ups – 5×10 (normal grip)
—Superset a/b every 3 minutes. Make pull-ups challenging whether that’s using a band or adding a weight.

Conditioning
12 Min AMRAP Max Cal Assault Bike
***Every 1:30, starting at 0:00, do:
ODD RD = 4 Wall Walks  (RX+ = 5 WW)
EVEN RD = 50 Double Unders  (RX+ = 60 DU)

WOD Notes: Goal is to have about 35-45 sec on the bike each round. You will do 4 rounds each of the WW & DU. Score = total cals on the bike. You may scale WW to 2-3/rd if necessary.

Assistance
a) Barbell Bicep Curls + Skull Crushers – 3×8 + 1×12 (regular)
—Overload the eccentric part for both movements. You will have to use hips for concentric portion. Rest as much needed in between movements.
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area. 

1/23/2023 – WOD

Strength
a) Back Squat (wk 4) – 2×6, 2×4, 2×2 @ 75/80/85%, + (1) 45 Sec Rack Hold at 125%
b) One Arm High Pulls – 4×10 each arm
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
6 Laps Dball/Bag Carry 125/90#
15/12 Cal Ski

WOD Notes: Goal is 15-20 minutes. WB should be unbroken each rd, so choose a weight you can do that. 1 Lap = 6 mats. ODD Rounds = Carry on Shoulder & EVEN = Bear Hug.

Assistance
a) Weighted + Banded Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Banded Spiderman Lunge Stretch – Accumulate 2 minutes each side 
—Set-up near the rig in front of an upright & attached band around feet with tension

1/21/2023 – WOD

Conditioning
For Time w/ Partner
6 (5 Hang Power Snatch + 7 OHS) 115/75#
40 Double Dutch Burpees
60/50 Cal Assault Bike
8 (4 Hang Power Snatch + 6 OHS) 135/95#
50 Double Dutch Burpees
80/65 Cal Assault Bike
10 (3 Hang Power Snatch + 5 OHS) 155/105#
60 Double Dutch Burpees
100/80 Cal Assault Bike

WOD Notes: Goal is to remember the rep scheme of this workout w/o writing any of it down. You may hang power snatch + front squat or hang power clean + front squat if your OH mobility is limited for the OHS.