Category Archives: WOD

11/28/2020 – WOD

Conditioning
5 RFT
10 DB Hang Cleans 60/45#
12 DB Split Squats (6R+6L) 60/45#
15 T2B
20 DB Bent-over Rows (10R+10L) 80/50#
60 Double Unders

WOD Notes: Goal is 16-20 min. Use 2 DB for the hang cleans/split squats. Hold DB on shoulders for the split squats. Use a heavier DB for the bent-over rows. DU sub = 30 DU, 100 singles, or 120 versa.

11/26/2020 – Happy Thanksgiving

Conditioning (30 min cap!)
2 RFT (w/ a partner)
120/80 Cal Row
20 (2 PU + 1 Burpee)
30 Power Snatches 155/105#
20 (2 PU + 1 Burpee)
50 Back Squats 205/135#

WOD Notes: Goal is to finish or get to the 2nd set of BS. PS = 70% of PS (quick singles) & BS = 55% (should be able to do 5-10 reps at a time). You may break up the work as needed. The row, PS, and BS are “you go, I go”. You will work at the same time on the Pu/Burpee. It’s 3 PU, then you will stand up. 

11/25/2020 – WOD

Strength
Clean n Jerk – 1 Every 1:15 x 10 Sets @ 75%+
—Work up to a heavy single. We haven’t put them together in awhile, so go heavy.

Conditioning
12 Min AMRAP Ladder
2 Clean n Jerk 115/75#  (RX+ = 135/95#)
3 C2B Pull-ups  (RX+ = 2 MU)
3/2 Cal Assault Bike
4 Clean n Jerk 115/75#
6 C2B Pull-ups  (RX+ = 4 MU)
6/4 Cal Assault Bike
6 Clean n Jerk 115/75#
9 C2B Pull-ups  (RX+ = 6 MU)
9/6 Cal Assault Bike
*Continue this pattern until 12 Min is up.

WOD Notes: Goal is in the rd of 10 CnJ+. C2B sub = chin over bar, banded pu, or ring rows. Do not scale reps. CnJ should feel light to where you can move consistently with quick singles (50% of 1RM or less).

Assistance
a) Strict Pull-ups – 10×5 (advanced = weighted or you can use a band)
b) Weighted Sit-ups – 4×30 (weight behind head)

11/24/2020 – WOD

Strength
a) BB Shoulder Press – 5×6 @ 82% (little heavier than last wk)
b) BB Hip Thrusts – 5×10 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
5 RFT
8 Deadlift 295/195#  (65%)
12 DB Lateral Raises 20/10#
20/16 Cal Ski

WOD Notes: Goal is 11-15 min. DL should be touch n go for most of them unless you don’t feel comfortable lowering the bar each rep. Control the tempo down on the lateral raises & don’t rush through them!

Assistance
a) Hollow Rocks – Tabata 12 Rounds
b) DB Reverse Flies – 4×15

11/23/2020 – WOD

Strength
a) Front Squat – 5×5 @ 80% (wk 3 – heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 min

Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
15 Burpee Box Jump Overs 30/24″
400m Run

WOD Notes: Goal is 14-18 min. WB should be done in 1-3 sets each rd. No step overs allowed unless you can’t physically jump. I’d rather you jump on a few stacked bumpers or a 12″ box than step up. Run sub = 250-300ft versa climber.

Assistance
a) Weighted Plank – Tabata 12 Rounds (20 on / 10 off)
b) Barbell Bicep Curls (banded) – 4×10
—anchor band around BB

11/21/2020 – WOD

Conditioning
30 Min AMRAP
30 Clusters (m: 135/185#) (f: 95/125#)
40 GI Janes
100m Bear Hug Dball/Bag Carry 125/80#
150m Sled Drag 70/45#

WOD Notes: Goal is 3+ rds. RD 1&2 = 135/95#. RD 3+ = 185/125#. It’s “you go, I go” for the clusters/GI Janes. I’d recommend switching every rep on the clusters & every 3 on the GI Janes. Once you’re finished GI Janes, Partner A will Bear Hug Carry to the curb across street while Partner B Sled Drags to the Cantel Sign. You will switch when you’re done. You should be able to run with sled so that you finish close to your partner carrying the ball/bag. 

11/19/2020 – WOD

Strength
Power Snatch – 2 EMOM x 10 Sets
—Work up to a heavy single by the end

Conditioning
3 Rounds (interval style)
10 Dball Over Shoulder 150/100#
5 Wall Climbs (RX+ = 100ft HS Walk)
30/23 Cal Ski
—Rest 2:30 between rounds

WOD Notes: Goal is sub 4 every round. Record 3 separate times. Try not to hold back the first round. I’d rather see a larger deviation of time from round 1 to 3. Shouldn’t have same time all 3 rounds. Sprint the ski!!!! You have 2:30 of rest!!!! WC sub = 30-50 shoulder taps.

Assistance
a) DB Bench Press – 5×8 (3 sec eccentric)
b) L-sit/tuck (pegboard) – 6×30 sec

11/18/2020 – WOD

Strength
Power Clean – 2 EMOM x 10 sets
—Work up to a heavy single by the end if you feel good

Conditioning
4 RFT
6 C2B Pull-ups (RX+ = 5 Bar MU)
12 Back Rack Lunges 185/125#
6 C2B Pull-ups (RX+ = 5 Ring MU)
18/15 Cal Row

WOD Notes: Goal is 11-15 min. C2B sub = 6 chin over bar or 8 ring rows. Lunges should be about 45% of your back squat (feel heavy for 12). 

Assistance
a) DB Bent-over Rows – 4×10 (Pause each rep)
b) Weighted Sit-ups – 4×25 (weight behind head)

11/17/2020 – WOD

Strength
a) BB Shoulder Press – 5×6 @ 80%
b) BB Hip Thrusts – 5×10 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
12 Min AMRAP Ladder
1 Devil Press 50/35# 
2 DB Push Press 50/35#  
10 Double Unders
2 Devil Press
4 DB Push Press
20 Double Unders
3 Devil Press
6 DB Push Press
30 Double Unders
***Continue with pattern until 12 min is up.

WOD Notes: Goal is to get to round 7+. DU sub = 1/2 DU, 2x singles, or 2x Versa climber ft by rd. This is going to be a shoulder burner, so try to relax shoulders on double unders when going through this.

Assistance
a) 15 Sec Hollow Rock + 15 Sec Hollow Hold + 15 Sec Flutter Kicks – 6 sets
b) DB Lateral/Front Raises – 4×12 (each)

11/16/2020 – WOD

Strength
a) Front Squat – 5×5 @ 77% (wk 2 – heavier than last wk)
b) One Arm High Pulls – 5×6 (slow tempo down)
—Superset a/b every 3 min

Conditioning
For Time
25 Hang MU Clean 115/75#
25 T2B
25/20 Cal Assault Bike
20 Hang Power Clean 165/115#
25 T2B
25/20 Cal Assault Bike
15 Hang Sq Clean 165/115#
25 T2B
25/20 Cal Assault Bike

WOD Notes: Goal is 15-19 min (avg less than 2 min/movement). You should be able to do all sets of hang cleans in 1-3 sets max. T2B sub = toe through rings or v-ups. You may also mix both T2B & v-ups, but do all the reps each round. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Bear Hug Sandbag March: 4×60 Sec