Blog

8/16/2022 – WOD

Strength
a) Bench Press – 5×3 @ 82-85% + 1 ME @ 70% (10-12 reps)
b) Farmers Carry (2 arms) – 3×80 yards (heavy!)
—Superset every 3:30. 1 Pause just above chest + 2 Pause on chest. Use Hex/trap bars & straps if necessary for FC. FC = to where the parking lot meets the road & back.

Conditioning
6 RFT
5 Dball/Bag over Shoulder 125/80# (RX+ = 150/100#)
50 Double Unders
15/12 Cal Ski

WOD Notes: Goal is 13-16 min. DBall should be challenging & shouldn’t feel super light. You may do 2-3 reps with a heavier ball then finish with light ball each rd. DU sub = 25-30 DU, 75 singles, or 100ft versa.

Assistance
a) Tricep Pushdowns (pulley) – 4×10 (heavy)
b) Hollow Rocks (30 sec w/ band + 30 sec w/o band): 4 Sets

8/15/2022 – WOD

Strength
a) Back Squat (wk 6)  – 5×3 (1 sec pause) @ 82%+ 1xME @ 75% (8-12 reps)
b) Straight Arm Lat Pulldown (pulley) – 5×8 (heavy)
—Superset a/b every 3:30.

Conditioning
10 Min AMRAP
2 GI Janes
2 Hang Cleans (see notes) 155/105# (RX+ = 175/115#)
4 GI Janes
4 Hang Cleans 
6 GI Janes
6 Hang Cleans
***Continue pattern until 10 min is up.
—Rest 3 minutes
400m Run Backwards for Time (goal – sub 3)

WOD Notes: Goal is to get to the rd of 14. Use around 55% of 1RM HSC. You should be able to go unbroken through the round of 8 & then maybe have to break up at rd 10. You must alternate power & squat each rep. Choose a bar that’s above your reach if you can do a strict pu.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) BB Bicep Curls – 4×12 (2 sec eccentric)

8/13/2022 – WOD

Conditioning “35 Min Clock”
4 RFT w/ Partner
500m Row/400m Run
60 Wall Balls 30/20# to 10/9.5ft
20 Power Snatches (m: 155/165/175#) (f: 95/105/115#)
***4th Rd of Snatches work up to a heavy single in remaining time

WOD Notes: Goal is to have 5+ minutes to work up to a heavy single. Partner A Rows, while Partner B Runs. You will switch when you’re both done (you both will row/run each rd). WB should be heavy!

8/11/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×3 @ 80%+, 1xME (10-12) @ 75% 
b) DB Incline Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
Every 4 Min x 5 Sets
5 Wall Walks  (RX+ = 60ft HSW)
10 FR Lunges (increase rds 3 & 5)
20/16 Cal Ski  (RX+ = 25/20)

WOD Notes: Goal is to have 1+ min rest/rd. The point of this WOD is to get some heavy lunges in towards the end of the workout with an elevated HR & tax the shoulders with the WW/Ski. Ski the RX+ Cals if you want more of a challenge. M: 165/195/225#. F: 105/125/145#. You will only do heavy weight the 5th rd.

Assistance
a) DB Lateral Raises – 4×10 (2 sec eccentric + pause at top)
b) Glute Ham Raises – 4×10 or 4×5 Lower from the top slowly

8/10/2022 – WOD

Strength
Clean + Hang Clean + Jerk – 5 Sets @ 80-90%
—1 set every 1:45. Take extra rest if needed as bar gets heavier.

Conditioning
10 RFT
3 Clean n Jerk 185/125#
10/8 Cal Assault Bike

WOD Notes: Goal is 10-14 minutes. CnJ = about 60% (quick singles – take about 15-20 sec max). You may keep a running total of cals so you don’t have to worry about counting rounds. Try to get in the assistance work after the WOD as always if you have time.

Assistance
a) BB Bent-over Rows – 4×12
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)
c) GHD Sit-ups – 4×20 (advanced: 4×25) —rest 90 sec at most between sets

8/9/2022 – WOD

Strength
a) Bench Press – 5×3 @ 77-82% + 1 ME @ 70% (10-12 reps)
b) Farmers Carry (2 arms) – 3×80 yards (heavy!)
—Superset every 3:30. 1 Pause just above chest + 2 Pause on chest. Use Hex/trap bars & straps if necessary for FC. FC = to where the parking lot meets the road & back.

Conditioning
3 RFT
12 (Burpee + Devil Clean) 70/50#
24 T2B
30 Box Jump Overs 24/20″

WOD Notes: Goal is 15-18 min. DC = 2 burpees + swing DB’s to the shoulders. DB’s should be much heavier than you normally use for Devil presses (you don’t have to jump the burpee). T2B sub = T2R or weighted SU/LR. You don’t have to stand on top of the box for the jump overs. 

Assistance
a) Barbell Skull Crushers – 5×8 (heavy)
b) Banded Hollow Rocks – 5 Sets Max Effort For Time

8/8/2022 – WOD

Strength
a) Back Squat (wk 5)  – 5×3 (1 sec pause) @ 82%+ 1xME @ 75% (8-12 reps)
b) Strict Pull-ups (supinated) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
For Time
21 Thrusters 95/65#
3 Rope Climbs 18ft+ 
250m Run
15 Thrusters 115/75# 
2 Rope Climbs 18ft+ 
400m Run
9 Thrusters 165/105#
1 Rope Climb 18ft+ 
800m Run

WOD Notes: Goal is 12-16 min. Goal is for thrusters to feel challenging for 1-2 sets each rd. RC sub = climb 12-15ft, 2x up/downs or heavy pulleys, 20/15/10 RR by rd. Run sub = 200/300/400ft versa.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Barbell Upright Row – 4×10

8/6/2022 – WOD

Conditioning
35 Min AMRAP (Teams of 3)
90/70 Cal Ski
60 T2B
30 Power Snatches 165/105#

WOD Notes: Only 1 person can work at a time so that means you should be sprinting the ski erg 100% or else this WOD will be super easy if that’s what you want. Goal is 3-4 rounds

8/4/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 @ 77-80% (heavier than last wk)
b) DB Incline Bench Press – 5×8
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
For Time
Buy In: 50 Wall Balls 20/14# to 10ft
3 Rounds
25/20 Cal Assault Bike
5 Wall Walks  (RX+ = 60ft HSW)
Buy Out: 50 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 13-16 minutes. WB should feel light to where you can get 50 reps done in 2 min or less the first rd & 3 min the 2nd rd. WW sub = 50 shoulder taps or 3-4 WW.

Assistance
a) DB Lateral Raises – 4×8 (3 sec eccentric + pause at top)
b) Glute Ham Raises – 4×12 or 4×6 Lower from the top slowly

8/3/2022 – WOD

Strength
2 Cleans + 1 Jerk – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 1:30. Try to squat at least one of the cleans.

Conditioning
6 RFT
5 Power Cleans (M: 185/215#) (F: 125/145#)
10 C2B (RX+ = 4-6 Muscle-ups)
150m Sled Drag (run!) 70/35#

WOD Notes: Goal is 17-21 min. You need to pick a weight that you can run with the sled the entire time so go lighter than RX if you have to!! C2B sub = chin over bar or banded pu. You should wear a belt for the sled drag as well.

Assistance
a) BB Bent-over Rows (supinated) – 4×10
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)