Blog

2/14/2023 – WOD

Strength
a) Strict Press – Find a heavy Single, + 3×8-12
b) Strict Pull-ups – Max Weighted Pull-up or 1 Set Max Reps (BW), + 3×8-12
c) Max Height Seated Box Jump (use 12-15″ box)
—Superset a/b/c as needed. 20 Min to get everything done.

Conditioning “Valentines Day Partner WOD”
10 RFT w/ Partner – 20 Min Clock
20/16 Cal Ski
10 Power Snatches (increase every 2 rds)
***Max Cal Ski in remaining time

WOD Notes: Goal is 14-18 minutes. You will each ski once/round & do 5 snatches each. M = 135/145/155/165/175#. F = 93/98/103/108/113#. Partner A should do all 5 snatches in a row (especially on the lighter bars), so that partner B has rest coming off the ski. 

Assistance
a) Glute Ham Raises/ GHD Hip Extensions/Hamstring Sliders: 5×8
b) Weighted Hollow Hold: 8 Sets: 30 sec on / 30 sec off

2/13/2023 – WOD

Strength
a) Back Squat – 20 Min to work up to a heavy single or 5×5 @ 80%
b) Face Pulls – 4×10 (pause each rep + slow eccentric)
—Superset a/b as needed

Conditioning
12 Min AMRAP
5 Hang Power Clean 185/125#
7 Bar Facing Burpees
9 DB Thrusters 50/35#  (RX+ = 45/30#)

WOD Notes: Goal is 6+ rds. HPC = 65%+. After each set of thrusters, you should have to rest 10-15 sec before you start the HPC, since it shouldn’t feel super light. You may step over the bar if you can’t jump for any medical reason. Thrusters should be unbroken every round.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy / 5 not as heavy)
b) DB Reverse Flies – 4×12 (pause & control eccentric)

2/11/2023 – WOD

Conditioning
5 RFT w/ Partner
30 Deadlifts (increasing by rd)
10 Wall Walks
30 C2B Pull-ups
60/50 Cal Assault Bike

WOD Notes: This entire WOD is “you go I go”, so it’s a true partner workout. Goal is sub 45 min. M = 225/255/285/315/345#, W = 155/175/195/215/235#. DL = 50/55/60/65/70% by rd. You may break up reps anyway you’d like. Try to sprint the bike since you’re HR will probably drop a little on the 2 gymnastic movements.

2/9/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg Deadlift – 4×6 (each leg – challenging)
2) Barbell Bench Press – 5×2 (pause) @ 80%+, 1×8-12 @ 70%
3) Tibialis Raises – 4×12 (same as last wk)
4) DB Seal Rows – 5×8 (heavier than last week)
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
For Time
50/40 Cal Ski
50 Box Jump Overs 24/20″
50/40 Cal Ski

WOD Notes: Goal is 8-10 minutes. You don’t have to stand up on the box jump overs. This is meant to be short & fast!

Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) Banded TKE – 3×30 each leg

2/8/2023 – WOD

Strength
Clean – 1 EMOM x 5, 1 Every 90 Sec x 5
—Start @ 70% & work up to a heavy single & go for PR if you feel good!

Conditioning
3 RFT w/ Partner
20 Clean n Jerks (increasing)
50 T2B
60 Wall Balls 30/20# to 10/9.5′

WOD Notes: Goal is 18-22 minutes. CnJ (no squat) =  m: 155/185/205#, f: 105/125/135#. You should do quick singles/doubles back & forth. T2B sub = T2R, weighted su/leg raises, or knee ups. WB should be done in sets of 10. 

Assistance
a) DB Lateral Raises – 3×10 (pause & control eccentric)
b) Barbell Front Raises – 3×10 (pause & control eccentric)
c) Pallof Presses – 3×12 (pause each side – lots of tension on band)

2/7/2023 – WOD

Strength
a) Strict Press – 5×2 @ 85%+, 2×8-10 Reps @ 70%
b) Strict Pull-ups – 5×5 (normal grip) + 1x ME Set (8+ reps)
c) Glute Ham Raises/ GHD Hip Extensions/Hamstring Sliders: 4×12
—Superset a/b/c every 4 minutes.

Conditioning (24 Minutes Total)
5 Rounds (1 min each station)
Min 1 – 6 Laps Bear Hug Carry 125/90#
Min 2 – 50 Double Unders (RX+ = 60)
Min 3 – 2 Rope Climbs 20ft
Min 4 – Max Feet Versa Climber Sprint
Min 5 – Rest
***Your score is total feet on the Versa Climber for all 5 rds.

WOD Notes: Goal is to get at least 120ft/rd on the VC for a total of 600+ft by the end of 5th rd. You should have about 15 sec rest after each movement. 1 Lap = 6 mats for the bear hug carry. DU sub = DU attempts for 45 sec, 25 DU, 30-40 Lateral Bar Hop Overs, 60 line hop overs. RC sub = 4 up/downs, or 5 heavy pulleys. You may have to start the VC a few secs later since there will be someone in front of you finishing up. You may sub out any other cardio equipment if you want as well.

Assistance
a) Hollow Rocks: 8 Sets: 30 Sec on / 30 Sec off (advanced = banded)
b) DB Preacher Curl + Rope Tricep Pushdowns: 4×12 each

2/6/2023 – WOD

Strength
a) Back Squat (wk 6) – 2×5, 3×3, 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
For Time
21 Devil Press 40/25#
42/35 Cal Row
15 Devil Press 50/35#
30/25 Cal Row
9 Devil Press 70/50#
18/15 Cal Row

WOD Notes: Goal is 9-13 minutes. You should be able to move through the first 21 DP pretty quickly, but it shouldn’t feel super light! The last round should feel really heavy to where you have to CnJ them. Reset monitors each round & really try to sprint the entire last round of 18/15 cals!!

Assistance
a) Weighted Plank – 1×90 Sec, 1×60 Sec, 1×45 Sec, 4×30 Sec (Work to Rest = 1:1)
b) DB Reverse Flies – 4×15

2/4/2023 – WOD

Conditioning
35 Min AMRAP
50/40 Cal Ski
20 Power Snatches 135/95#
20 Box Step-ups (20″ Box 135/95#)

WOD Notes: Goal = 5 rounds. The ski will be done in sprints interval style & break up as needed. You will snatch back & forth together. Once you’re finished snatching, partner A will start with the back rack step-ups (preferably the same weight, but you can go lighter). Partner B will do 8-10 Strict Pull-ups. You will then switch.

2/2/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg Deadlift – 4×7 (each leg – challenging)
2) Barbell Bench Press – 5×3 (pause) @ 80%+, 1×8-12 @ 70%
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×20
4) DB Seal Rows – 5×8 (pause at top & control eccentric)
5) Tibialis Raises – 4×10 (heavier than last wk)
—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
For Time
50/40 Cal Row
15 Wall Walks (RX+ = 200ft HSW)
50/40 Cal Row

WOD Notes: Goal is 8-12 minutes. WW sub = 8-10 WW, 150 Shoulder Taps, or elevated inch worm using plyo box (15 reps).

Assistance
a) Banded TKE – 3×30 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.

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