Category Archives: WOD

7/29/2021 – WOD

Strength
Clean n Jerk – 1 EMOM x 12 @ 70%+
—Work up to a heavy single. You can alt between pwr/sq.

Conditioning
10 RFT
3 Squat Cleans (RD 1-5 = 60%, RD 6-10 = 75%)
5 Strict Pull-ups  (RX+ = 2-4 MU)
35 Double Unders

WOD Notes: Goal is sub 15 min. DU sub = 15-20 DU, 60 singles, or 70ft versa. Cleans should be quick singles & first 5 rds should feel lighter, but last 5 rounds challenging to where you have to take a few extra sec between reps. PU sub = Banded PU or inverted rows BB.

Assistance
10 GHD Sit-ups + 15-20 Sec Hold x 8 Sets

7/28/2021 – WOD

Strength
Snatch – 1 Every 45 Sec x 6, 1 EMOM x 6
—Start @ 70% & work up to a heavy single

Conditioning
10 RFT w/ Partner
8-10 Barbell Bench Press (75%)
15 T2B
150m Sled Drag Sprint 70/45#

WOD Notes: Partner A will complete 1 full round while Partner B rests. You will do 5 full rounds each. Goal is to be under 2 min each round. BP should feel challenging for 8-10 reps. If RX’d weight is too heavy to RUN with the sled, go lighter. It is only to the “Cantel” Sign & back into rage. You may do DB Bench Press if necessary as well. T2B sub = 15 Weighted Sit-ups w/ DB behind head. You may use mix T2B with another movement if 15 reps is too many, but I want you to do a combination of 15 reps total each rd. 

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) DB Reverse Flies – 4×15 (slow eccentric)

7/27/2021 – WOD

Strength “20 Min Clock”
a) Deadlift – 2×5 @ 75%, 3×3 @ 80%, 3×1 @ 85%+
b) DB Skull Crushers – 5×10 (heavy)
—Superset a/b as needed

Conditioning
3 RFT
15 Devil Press 45/30#
3 Rope Climb 15ft  (RX+ = 20ft)
30/23 Cal Assault Bike

WOD Notes: Goal is 15-19 min. DP should be around 5# lighter each DB & take around 90 sec at the most to get 15 reps in. RC sub = Climb to 12ft, 8 heavy pulleys or 20 ring rows. 

Assistance
a) Hollow Rocks – Tabata 10 Rounds
b) Glute Ham Raises – 4×10 or 4×20 Banded Leg Curls

7/26/2021 – WOD

Strength
a) Thruster (from rack) – Work up to a heavy 3/2/1 Rep in 20 Minutes
b) DB Bicep Curls – 5×10 (at same time)
—Superset a/b as needed

Conditioning
9-15-21-27 Reps of:
Thrusters 95/65#
Cal Ski
**100 Yard Bear Hug Carry 125/80# after each round

WOD Notes: Thrusters should feel light to where you can go unbroken the round of 9/15 but break up the 21 & 27 a few times. Women’s Cals = 7-12-17-22 by round. Pick a ball that you can go unbroken every round with the carry. The carry is to the curb across the street and back. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Hip Adduction (knee on rower seat) – 3×12 (each leg)

7/24/2021 – WOD

Conditioning
30 Min Clock – 3 Rounds
250m Sled Drag 150/115#
40 Deadlifts 275/185#  (65%)
20 Wall Climbs  (RX+ = 300ft HSW)
***Max Sandbag/Dball Clean n Jerks 100/80# in remaining time

WOD Notes: You should be able to alternate between jogging and walking fast with the sled (take 2-3 min max). DL – Switch every 5 reps and should be able to touch n go. WC – You can alternate each rep if you want. WC sub = 14-16 reps, 50-70 shoulder taps, or 30 burpees each. Score = max reps of sandbag cnj. Goal is to have 2-3 minutes on them at the end.

7/22/2021 – WOD

Strength
Snatch – 8×2 @ 75-85%
—One Set every 75 sec. Squat if you have the mobility

Conditioning
4 RFT
15 (Burpee + T2B)
20 Bulgarian Split Squats (10R+10L) 115/75#  (RX+ = 135/95#)
80 Double Unders

WOD Notes: Goal is sub 17 min. BSS = barbell in front rack. Try to do 10 in a row with one leg. If you have to put down before you start your other leg that’s ok. DU sub = 40 DU, 150 singles, or 20 lateral box jump overs 12″.

Assistance
a) Barbell Bicep Curl + Barbell Skull Crushers – 4×12 each
b) L-Sit Tapovers – 5×20 (over line or KB – keep feet off ground)

7/21/2021 – WOD

Strength
a) Clean – 5×2 @ 80-90%
—Squat at least 1 of them
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3 min

Conditioning
2 Rounds (interval)
12 C2B Pull-ups (RX+ = 5-8 MU)
18 Power Cleans @ 75%
12 C2B Pull-ups (RX+ = 5-8 MU)
40/32 Cal Assault Bike
—Rest 3 min between rounds

WOD Notes: Goal is sub 6 each round. PC should feel moderately heavy to where you do singles & should take around 1:30-2 min to get done. C2B sub = chin over bar or banded pu. No scaling reps.

Assistance
a) GHD Sit-ups – 10×10 (rest 20 sec between)
b) DB Reverse Flies – 4×12 (pause at the top)

7/20/2021 – WOD

Strength
a) Deadlift – 2×6 @ 75%, 2×4 @ 80%, 2×2 @ 85%+
b) 15-30 Sec Hollow Hold + 15-30 Sec Hollow Rock – 5 Sets
—Superset a/b every 3 minutes

Conditioning
For Time
60/45 Cal Ski
30 Push Jerks 135/95#   (RX+ = 155/105#)
125m Sandbag Carry 125/80# + 550m Run + 125m Sandbag Carry
30 Push Jerks 135/95#
60/45 Cal Ski

WOD Notes: Goal is 15-19 minutes. PJ (45%) should feel light to where you can do at least 5-10 reps in a row even when fatigued. You will drop the sandbag at the fire hydrant then run around the 800m mark & pick-up your bag/ball on the way back. 

Assistance
a) One Arm High Pulls – 4×10
b) GHD Back Extensions – 4×15 (hold DB behind head)

7/19/2021 – WOD

Strength
a) Back Squat – 2×6 @ 80%, 2×4 85%, 2×2 @ 90%
b) DB Front Raises – 4×12
—Superset a/b every 3 minutes

Conditioning
5 RFT
10 DB Hang Power Cleans 60/40#
15 Wall Balls 30/20# to 10/9.5ft
20/15 Cal Row

WOD Notes: Goal is sub 14 min. HPC & WB should be unbroken but challenging especially after rd 3. Row should be used to recover except the last rd is a sprint!

Assistance
a) Weighted Plank – 1 min on / 1 min off x 5 sets
b) DB Bent-over Rows – 5×10 (each arm)

7/17/2021 – WOD

Conditioning
2 RFT w/ a Partner
100/80 Cal Assault Bike
10 Rope Climbs 20ft  OR  50 C2B Pull-ups
50 Devil Press 45/35#
800m Run

WOD Notes: Goal is sub 35 min. The WOD is “you go, I go” except for the run. One of the athletes may run ahead if necessary and start the bike early the 2nd round, but try to run together the 2nd round. One partner may run 600m if need be to keep up. RC sub = 2x up/downs, 4x/ pulleys, or 50 chin over bar pu. Switch every 5 DP, 1 RC, and 5 Pull-ups. DP should feel a little lighter so that you can move through them quick.