Blog

1/15/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) – Heavier than last wk
b) Strict Pull-ups – 5×8 (normal grip) – advanced = weighted
—Superset a/b every 3:30

Conditioning
For Time
50/40 Cal Assault BIke
25 Hang Power Cleans 165/110#
75 Burpees
25 Hang Power Cleans 165/110#
50/40 Cal Assault Bike

WOD Notes: Goal is 15-19 minutes. HPC = 60% (should be able to do 8-10 reps at a time). Burpees – Make sure to jump & have hands together OH. Scale the cals back if you can’t get the bike done in under 3:30.

Assistance
a) Weighted Plank: 10 sets: 30 sec on / 30 sec off
b) One Arm High Pulls: 4×10 each arm (control eccentric)

1/13/2024 – WOD

Conditioning
4 RFT w/ Partner
20 Dball Over Shoulder 150/115#
4 (8 DB Bench Press – heavy + 1 Rope Climb 20ft)
400m Run
***Complete 1000ft Versaclimber at some point during the WOD.

WOD Notes: Goal is sub 35 minutes. Dball should be heavy & only one person works at a time. One person will DB BP while the other does the RC. You will do both the DB BP & RC 2x each/rd. The 400m run is together. RC sub = 2 up/downs, 2 heavy pulleys, 6 Strict Pull-ups, or 8 Ring Rows. The versa climber is “you go, I go”, so try to sprint it!

REMINDER: The Knee Clinic is today at 10am! You can still show up if you didn’t sign-up yet!

1/11/2024 – WOD

Strength
a) Snatch (no foot movement) – 1 Every 30 Sec x 10 Sets (5 min) @ 65-70% (light)
b) Snatch (normal) – 1 Every 45 Sec x 8 Sets @ 70%+
—Part (a) is for you to feel yourself staying grounded, while hitting extension as you pull yourself under the bar. You may use this sesssion for technique & stay light even for part (b).

Conditioning – “20 Min Cap”
12 RFT w/ Partner (interval style)
5 Power Snatch (touch n go) – Increase every 2 rd
3 Wall Walks  (RX+ = 5)
15/13 Cal Row

WOD Notes: Goal is to finish under 20 minutes. PS: M = 135/155/175#, W = 195/105/115#. Should be able to touch n go almost every 5 if possible. WW sub = 8-10 shoulder taps/ww, or 2 out/back per WW with feet on rower seat. SPRINT the row, since this is interval style!

Assistance
a) 15 Sec L-SIt/Tuck + 10 Knee-ups (pegboard) x 8 Rds
b) Dips (ring/bar) – 5×10 (advanced = use weight)

1/10/2024 – WOD

Strength
a) Back Squat – 5×5 @ 70-75% (5 sec tempo descent)
b) DB Bicep Curls – 5×10 (both arms at same time)
—Superset a/b every 3:30

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
10 Laps Sandbag Carry (125/90#)
60 Double Unders

WOD Notes: Goal is 15-19 minutes. WB should be done in 1-2 sets/rd. 1 lap = 5 mats. ODD RD = Carry on shoulder. EVEN RD = Bearhug Carry. DU sub = 30-40 DU, 100 Singles, or 120ft versa. No hinging today which was intentional because of yesterday.

Assistance
a) GHD SIt-ups – 5×25 (rest 45-60 sec between)
b) DB Reverse Flies – 4×15

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs

1/9/2024 – WOD

Strength
a) Good Mornings – 5×8 (build to a heavy set of 8)
b) Seated DB Shoulder Press – 5×8
—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.

Conditioning
15 Min AMRAP Ladder
2 Power Clean 135/95#
2 T2B
4 Power Clean
4 T2B
6 Power Clean
6 T2B
***Starting at 0:00, Every 3 Min x 5 Sets: 20/15 Cal Ski. Climb the ladder for total reps in 15 minutes.

WOD Notes: Goal is to get to the round of 16/16. PC = 50% (should be really light to where you can do quick singles the whole time w/o much rest!). The ski should take no more than 1:15 each round. T2B sub = T2R, hanging knee raises, or V-ups. 

Assistance
a) Hollow Rocks – 20 Sec on / 20 Sec off x 12
b) DB Lateral Raises – 4×15

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs

1/8/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×8 (each leg)
b) Strict Pull-ups (supinated) – 5×8-10
—Superset a/b every 3:30. Use a BB in the Front Rack if possible. Build to a heavy set of 8 for part (a). Use a band if you can’t do a PU, do 4-5 negatives, or add weight for 1/2 the reps each round if you can.

Conditioning
8 RFT
6 Devil Press 45/30#
12/10 Cal Assault Bike

WOD Notes: Goal is 12-16 minutes. DP should be a little lighter than normal so you can keep moving each round w/o stopping. You may keep the monitor running on the bike, so it counts the rounds for you!

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) Face Pulls (pulley) – 4×10 (pause each rep for at least 2 sec)

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs

1/6/2024 – WOD

Conditioning
For Time w/ Partner
100/80 Cal Ski     (RX+ = 120/100)
50 Sumo Deadlift High Pull 135/95#
50 Thrusters 135/95#
100 Box Jump Overs 30/24″
50 Thrusters 135/95#
50 Sumo Deadlift High Pull 135/95#
100/80 Cal Ski     (RX+ = 120/100)

WOD Notes: Goal is sub 35 minutes. The entire WOD is “You go, I go”. Use the same weight for the Thrusters/SDHP. You should be switching every 5 reps & it shouldn’t feel super light, so take your time through it & work on your form. If you can’t jump for the BJO, you may use a lower box or step-up & over. 

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs

1/4/2024 – WOD

Strength
a) RDL – 5×8 @ 65% (use straps)
b) DB Lateral Raises – 4×10
—Superset a/b every 3:30

Conditioning
3 RFT
25 DB Push Press 50/35#
30/25 Cal Row
***Every 2:30, starting at 0:00 do 15 T2B

WOD Notes: Goal is to finish between 10-12:30 min mark (max 5 sets of T2B). If you don’t finish in that window, stop doing T2B & just finish the couplet. DB PP should be done in 2-3 sets each rd. 

Assistance
a) GHD Sit-ups – 6×20 (rest 45-60 sec between sets)
b) DB Incline Seal Rows – 4×10

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!

1/3/2024 – WOD

Strength
a) Power Clean – 2×3 @ 75%, 2×2 @ 80%, 4×1 @ 85%+
b) DB Bench Press – 4×10 (heavy)
—Superset a/a/b every 1:15. (CL/CL/BP x 4 Sets). Work up to a heavy single by the end.

Conditioning
10 RFT
5 Power Clean 165/110#  
8 Burpees (no jump)
35 Double Unders

WOD Notes: Goal is 13-17 minutes. PC = 60% (quick singles). DU sub = 20-25 DU or 50 singles. You should be able to transition fast between movements. Make sure to have feet underneath you when you stand up from each burpee.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds
b) DB Pull-over – 4×12 (heavy)

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!

1/2/2024 – WOD

Strength
a) Back Squat – 5×8 @ 65-70%
b) Strict Pull-ups – 5×8
––superset a/b every 3:30

Conditioning
5 RFT
4 Wall Walks  (RX+ = 5)
16 DB Hang Snatches 60/40# 
20/16 Cal Assault Bike

WOD Notes: Goal is 12-15 minutes. WW sub = 8-10 shoulder taps/ww. You don’t have to alternate every rep on the DB Hang snatches (just do the same amount on each side). 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Reverse Flies (incline bench) – 4×15

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!