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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)

1/17/2024 – WOD

Strength
a) Back Squat – 5×4 @ 75-80% (5 sec tempo descent)
b) DB Bicep Curls – 5×8 (both arms at same time w/ palms up)
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
15-18-21 Reps of:
Thrusters 95/65#
T2B
***10-15-20 Laps Sandbag Carry (shoulder) 125/90# after each round

WOD Notes: Goal is 10-15 minutes. Thrusters should be done in 1-2 sets each round. You should be able to pick the bar back up quick if you do break them up. T2B sub = T2R, Knee above hips, or V-ups. 1 Lap = 5 Mats (30ft). 

Assistance
a) GHD SIt-ups – 5 (30 Sec Hold + 12 Sit-ups) -rest 60-75 sec between
b) DB Reverse Flies – 4×15

1/16/2024 – WOD

Strength
a) Good Mornings – 5×7 (pause each rep for at least 1 sec)
b) Seated DB Shoulder Press – 5×7 (3 sec eccentric each rep)
—Superset a/b every 3:30. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back. Try to build to heavy 7 while maintaining form.

Conditioning
10 RFT
10/9 Cal Ski
5 Deadlifts 225/155# (50%)  (RX+ = 275/185# – 60%)
30 Double Unders

WOD Notes: Goal is 13-17 minutes. You may leave monitors run, so you don’t have to worry about counting rounds. DL should feel pretty light to where you can pick up the bar pretty quickly after the ski & touch n go the 5 reps. DU sub = 15 DU, 50 singles, or 60ft versa.

Assistance
a) Hollow Rocks – 25 Sec on / 25 Sec off x 10
b) DB Lateral Raises – 5×10 (pause & lower slowly)