Conditioning
4 RFT w/ Partner
250m Sled Drag 150/115#
4 Rope Climbs 15ft (RX+ = 20ft)
30 Push Press (increase after rd 2)
50 DB Snatches (increase after rd 2)
WOD Notes: Goal is sub 35 minutes. RC sub = 7 RR or 2 up/downs. PP = M: 155/175#, F: 105/115#. DB Snatch = M: 60/80#, F: 40/60#. You should be able to alternate between running/walking with the sled if possible. You don’t have to alternate the snatches.
Strength
a) Hang Snatch + Full Snatch – 1 Set Every 1:15 x 10 Sets
b) Barbell Hip Thrusts – 5×10 (1 sec pause at the top & max pause after rep 10)
c) Seated Single Arm Rows (Pulley) – 5×10 (each arm – pause each rep)
—Choose (a) or (b) & (c). Superset (b) & (c) every 3:30. Start @ 65% & build to a heavy set for part (a).
Conditioning
10 RFT w/ Partner (interval)
10 Back Rack Step-ups 135/95# (20″ Box)
12 T2B (RX+ = 15)
18/15 Cal Ski Sprint
WOD Notes: Goal is to finish each round in under 2 minutes. Partner A will do the entire round, while Partner B rests. Alternate for 10 rounds. This means you must SPRINT the ski or else you are going to be sitting around bored out of your mind during your “rest”. T2B sub = T2R, hanging knee raises, or v-ups. Try to not push off the back foot on your step-ups. You will do all 5 reps with one leg on the box before switching.
Assistance
a) L-Sit/Tuck (paralletes) – 8×30 Sec (rest 60 Sec between)
b) Cable Reverse Flies – 4×15
Strength
a) Deadlift – 18 Min to Find a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 5×10 (pause + slow eccentric)
—Superset a/b as needed. If you feel strong or haven’t maxed in a while go for a PR.
Conditioning
15 Min AMRAP Ladder
4-8-12-16-20-24-28…Cal Bike
5-10-15-20-25-30-35…Russian KB Swings (heavy)
***3 Wall Walks to start each round (RX+ = 4)
WOD Notes: Goal is to finish the round of 3-24-30 & get into the round of 3-27-35. Girls can count by 3’s on the bike (3-6-9-12-15-18-21) unless you’re really strong on it, do the Men’s calories. WW sub = 20 WW/Round or do a mix of both WW & Shoulder Taps. RX KB = M: 88+, F: 70+.
Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) One Arm Bent-over Rows – 4×15 (slow eccentric + pause each rep)
Strength
a) Bench Press – 18 Min to Find a Heavy Single + 2×10-12 Reps @ 65-70%
b) GHR or Hamstring Sliders – 4×10-15
—Superset a/b as needed. Go for a new PR if you feel strong!
Conditioning
4 RFT
400m Run
8 Power Cleans 185/125# (RX+ = 205/135#)
12 GI Janes (RX+ = 15)
WOD Notes: Goal is 15-19 minutes. PC = 67-70% (should be relatively quick singles, but not feel super light). Choose a bar that’s just above reach if you can do a strict pull-up.
Assistance
a) Hollow Rocks/Hold: 8 Sets – 45 Sec on / 45 Sec off
b) Cable Bicep Curls – 4×12
Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 80%
b) Straight Arm Lat Pull-down – 5×10 (Heavy)
—Superset a/b as needed, but try to get part (b) done early.
Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
50 Double Unders
15/12 Cal Row
WOD Notes: Goal is 12-16 minutes. WB should be unbroken. DU sub = 25-30 DU, 75 singles, or 100ft versa.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Face Pulls – 4×12 (pause each rep)
Strength
a) Bulgarian Split Squats – 1×10, 1×8, 1×6, 2×5 (each leg)
b) Strict Pull-ups – 5×8 (advanced = weighted)
—Superset a/b every 4 min. Put barbell on your back or hold DB/KB’s at your side. Make it challenging for each rep range & add weight.
Conditioning
3 RFT
30/25 Cal Row
20 Box Jump Overs 24/20″ (RX+ = 30/24″)
6 Wall Walks (RX+ = 8)
100 Yard Single Arm FC (heavy)
WOD Notes: Goal is 15-19 minutes. No step-ups are allowed instead of the BJO. Use a lower box or stack plates to jump on. WW sub = 50 Shoulder taps. FC = 50 yards out w/ left arm & 50 yards back w/ right arm. M: 100#+, F: 70#+. Use a KB/DB or farmers handle. Please be careful with dropping KB/DB outside on the cement!
Assistance
a) L-Sit/Tuck (paralletes) – 8×25 Sec (rest 60 Sec between)
b) Cable Tricep Pushdowns – 4×12
Strength
a) RDL – 1×10, 1×8, 1×6, 2×4, 1×2 (start between 65-70% for the set of 10)
b) 8 (DB Lateral Raise + DB Front Raise) – 4 Sets
—Superset a/b every 3:30. Add weight to each set as reps go down. Rep starts from the top of the DL.
Conditioning
5 RFT
10 DB Push Presses 60/40# (RX+ = 70/50#)
12 T2B (RX+ = 15)
250m Run
WOD Notes: Goal is 11-16 minutes. DB PP should be unbroken, but feel challenging for 10 reps. T2B sub = T2R, hanging knee raises, or v-ups. Run sub = you can bike outside 750m.
Assistance
a) GHD Sit-ups – 10×12 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)
Strength
a) Bench Press (specialty bar) – 5×2 @ 80%+, 2 ME @ 70% (10+)
b) DB Bicep Curls – 4×12 (heavy)
c) GHR or Hamstring Sliders – 3×15 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.
Conditioning
18 Min AMRAP w/ Partner
40/30 Cal Ski
80 Double Unders
20 Hang Power Cleans (increase every round)
WOD Notes: Goal is 4+ rds. You will jump rope at the same. The Ski/HPC are “you go, I go”. HPC = M: 185/195/205/215/225#, F: 125/135/145/150/155#. Start @ 65%. Try to do 5 reps at a time. DU sub = 60 singles/person or spend around 40 secs of double under practice.
Assistance
a) Hollow Rocks/Hold: 8 Sets – 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
