Conditioning
For Time w/ Partner
150/120 Cal Row
100 T2B
100 Burpees
50 Squat Cleans (increase after 30 Reps)
100 Burpees
100 T2B
150/120 Cal Row
WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, hanging knee raises, GHD SU, weighted su. You will work at the same time for the burpees. SC = M: 155/205#, F: 105/135# (55/70%). This type of WOD is long overdue where the reps are high for each movement, have fun!
Strength
a) Snatch – Hang + Floor x 8 Sets
—1 Set every 90 Seconds. Start @ 60% & build to a heavy set.
b) 1 High Box Jump in between sets
—Superset a/b in each 1:30 window. Work up to a high box Jump towards the end.
Conditioning
5 Rounds
10 Back Rack Box Step-ups 135/95# (20″)
4 Wall Walks (RX+ = 5)
20/16 Cal Ski
—Rest 1 minute between rounds
WOD Notes: Goal is to avg 2-2:30 round. You may hold a DB for the step-ups if necessary or hold BB in the front rack. WW sub = 8 shoulder taps/WW (advanced = elevate feet in pike). SPRINT the ski! Try to have a box that is at or just below parallel & focus on driving off foot that’s on the box. You must do 5 in a row with the left & 5 in a row with the right w/o bringing foot off box.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 60 Sec between)
b) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets
Strength
a) Banded RDL – 5×4 @ 65-70%+ (use straps – little heavier than last wk)
b) DB Bench Press – 5×10 (heavy!)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!
Conditioning
15 Min AMRAP
250m Run
5 Power Cleans @ 75%
10 C2B Pull-ups (RX+ = 5 Bar MU)
WOD Notes: Goal is 5-6 Rounds. 250m Run Sub = 150ft versa climber. PC = quick singles. Suggested RX = 205/135#. C2B Sub = banded pull-ups or lat pulldown (pulley).
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 30 Sec between
b) DB Pull-over (1 DB) – 4×12 (heavy)
Strength
a) Push Press – 5×2 (no pause at dip) @ 85%+ 1xME @ 70% (8+ reps)
b) GHR – 5×10 or Hamstring Sliders – 5×12
—Superset a/b every 3:30.
Conditioning
4 RFT
15 Push Jerks (increase after round 2)
25 Weighted Sit-ups 30/20# DB (behind head)
20/16 Cal Bike
WOD Notes: Goal is 14-18 minutes. It’s going to be scorching again today, so make sure to keep the intensity low if you start to feel out of sorts. PJ = M: 135/165#, F: 95/110#. You should be able to go unbroken on the first 2 rounds of light barbell, but break up the 2nd barbell once. Anchor your feet under bumper stackers for the weighted sit-ups with DB behind your head. Reset monitors after each rd.
Assistance
a) 20 Sec Russian Twists (weighted) + 20 Sec Hollow Rocks x 8 Sets
b) DB Z-Press – 5×10 (heavy)
Strength
a) Box Squats – 5×3 @ 85%+ (heavier than last WK), 1XME @ 70% (8-12+)
b) DB Bent-over Rows (one arm) – 5×8 (each arm)
—Superset a/b every 3:30. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well.
Conditioning
5 RFT
10 Burpee Box Jump Overs 24/20″
12 DB Hang Snatches (2 arm) 50/35#’s
WOD Notes: Goal is 9-13 minutes. No step-ups allowed w/o Dr. Note. Use a lower box or stack bumpers so that you can still jump. WOD is shorter on purpose bc of the heat & so you can focus on the strength and take more time if needed. Don’t skip the back off set.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies – 4×15
Conditioning
4 RFT w/ Partner
400m Run
60 Wall Balls 30/20# to 10/9.5ft
4 Rope Climbs
***10 Tire Flips each round at some point
WOD Notes: Goal is sub 35 minutes. The bikes are invisible today so they can’t be used. Run sub = 225-250ft versa. WB & RC are “you go, I go”. The tire flips are 10 together on the same tire (heavy one) or 10 each with the lighter one. You each have to flip the tire 10x each either way.
Strength
a) Snatch – 3 Position (Hang + Low Hang + Floor) x 8 Sets
—1 Set every 2 minutes. Start @ 60% & build to a heavy set.
b) 1-2 High Box Jumps in between sets
—Superset a/b in each 2 minute window. Work up to a high box Jump towards the end.
Conditioning
5 Rounds
75 Yard Bearhug Sandbag Carry 150/115# (heavy!)
12 Pull-ups (4 Strict C2B + 8 Kipping C2B) —-RX+ = (4 Strict C2B + 5 Bar MU)
15/12 Cal Bike Sprint
—Rest 1 minute between rounds
WOD Notes: Goal is sub 2:30/Rd. The carry is where the parking lot meets the road. If you can’t do a strict pu, you should be doing Kipping. Use a band and stay strict or set up a pulley (lat pulldowns). Sprint the bike since you have a minute rest between rounds. The bags will act like they’re from Temu & explode if you try to put them on your shoulder, so don’t do that or else we’ll have a huge mess to clean up & getting sand in your eyes won’t be fun along with how hot it’s going to be.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) 8 DB Lateral Raises + 8 DB Front Raises – 4 Sets
Strength
a) Banded RDL – 5×5 @ 65-70%+ (use straps – little heavier than last wk)
b) DB Bench Press – 5×6 (5 Sec Eccentric – heavy!)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!
Conditioning
For Time
5-10-15-20-25-30 Cal Ski (women: 4-8-12-16-20-24)
15-30-45-60-75-90 Double Unders
4-6-8-10-12-14 Front Rack Lunges 185/125#
WOD Notes: Goal is 15-19 minutes. This WOD will take a lot mentally to remember the rep scheme for each movement. RD 1 = 5/15/4, RD 2 = 10/30/6….etc. DU sub = count by 20’s for singles, jumping jacks, or 2x versa climber feet. Lunges should be heavy to where you can go unbroken through the round of 8 to 10, but maybe break up the last 2 rounds.
Assistance
a) GHD Sit-ups – 12×10 (weighted) -rest 30 Sec between
b) DB Pull-over (1 DB) – 4×10 (heavy)
Strength
a) Push Press – 5×3 (pause at the bottom of each dip) @ 85%+ 1xME @ 70% (8+ reps)
b) GHD Back Extensions – 5×8 (advanced = weighted)
—Superset a/b every 3:30.
Conditioning
5 RFT
20/16 Cal Row
5 Wall Walks
8 Power Cleans 165/110# (RX+ = 185/125#)
WOD Notes: Goal is 13-17 minutes. WW sub = 8 shoulder tap/WW (elevate feet on bench/box to make it more difficult). PC = 65% (quick singles).
Assistance
a) 60 Sec Russian Twists (weighted) + 60 Sec Hollow Rocks x 3 sets
b) DB Z-Press – 5×10 (heavy)
Strength
a) Box Squats – 5×4 @ 80%+ (heavier than last WK)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)
—Superset a/b every 4 min. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well.
Conditioning “20 Min Cap”
4 RFT
250m Sled Drag 70/45#
20 T2B (RX+ = 25)
12 Devil Press 50/35# DB’s
WOD Notes: Goal is to get under the 20 min cap which won’t be easy. Sled should be light to where you can run majority of it! If class is large, partner up with someone and double the sled weight. T2B sub = T2R, v-ups, or hanging knee raises.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies – 4×18
