Category Archives: WOD

1/27/2020 – WOD

Strength
a) Back Squat – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b

Conditioning
18 Min AMRAP – Tribute to Kobe Bryant
5 Squat Cleans (70%)
8 (1 HR Push-up + 1 Bar Facing Burpee)
24/18 Cal Assault Bike

WOD Notes: The rep scheme stands for: 18 All Star Games / 5 Championships / Jersey #8 & #24. RX weights would be 225/155#. Cleans should feel relatively heavy to where they take 30-40 sec each rd. Heats will run 90 sec later.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×10 (5 sec eccentric)

1/25/2020 – WOD

Conditioning
30 Min Running Clock (w/ a partner)
200 Wall Balls 30/20# to 10/9ft
30 Strict Pull-ups (RX+ = 20 MU)
20 (2 Power Snatches + 4 OH Lunges) 135/95#
30 Strict Pull-ups (RX+ = 20 MU)
400 Double Unders
30 Strict Pull-ups (RX+ = 20 MU)
***Max Cal Row in remaining time

WOD Notes: Score = total cals. Break up the work as needed. Snatches & Lunges should feel fairly light to where you can keep moving. DU sub = 800 singles.

1/23/2020 – WOD

Strength
Snatch – 1 EMOM for 15 Min
—Work up to a heavy single

Conditioning (13 min cap)
40-30-20-10 Reps of:
DB Snatches (alternating) 50/35#, 60/40#, 70/45#, 80/50# by round
Cal Assault Bike

WOD Notes: Snatches should be unbroken or done in 2-3 sets max with minimal rest. Increase weight a little each round. Girls cals = 35-25-15-8 by round.

Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 4 min
b) Banded Leg Curls – 4×15/leg or GHR – 4×12

1/22/2020 – WOD

Strength
Every 3 min x 5 sets
a) Push Jerk (from rack) – 2 reps @ 80%+ (heavier than last wk)
b) One Leg RDL (barbell) – 8 reps/leg @ 30-35% of DL
—elevate back foot on bench

Conditioning
5 Rounds (interval style)
6 Dball over Shoulder 125/80#
12 DB Push Press 60/40#’s   (RX+ = 70/45#’s)
18/14 Cal Ski
—-Rest 1 min between rounds

WOD Notes: Shoot for sub 2 min each round. PP should be unbroken but challenging each round. Sprint the Ski!

Assistance
a) Weighted Sit-ups – 6×20
b) Lateral/Front/Reverse Flies – 3×12 each

1/21/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Hang Power Clean – 3 Reps @ 80%+
b) DB Bench Press – 8 Reps (3 sec eccentric)

Conditioning
12 Min AMRAP Ladder
3/6/9/12…Hang Power Cleans 155/105#
3/6/9/12…T2B
3/6/9/12…Lateral Burpees over Bar
***Keep climbing ladder until 12 min is up

WOD Notes: Goal is to get to the round of 18+. HPC should feel light to where you can go unbroken through round of 9. T2B sub = toe through ring or knee above hips.

Assistance
a) Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12

1/20/2020 – WOD

Strength
Every 2:30 x 6 sets
a) Back Squat – 2 Reps @ 80%+
b) DB Seated Bicep Curls – 10 Reps (both at same time – 5 sets)

Conditioning (14 Min Cap)
For Time
25 Thrusters 115/75#
5 Rope Climbs 20ft
15 Thrusters 165/105#
50/42 Cal Row
25 Thrusters 115/75#

WOD Notes: Thrusters should be done in 1-2 sets each round. Middle round of Thrusters should feel heavy! RC sub = Climb 12-15ft or 10 heavy pulleys.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Hip Abduction & Adduction – 4×15 each

1/18/2020 – WOD

Conditioning
For Time – Complete w/ a partner
50 Deadlifts 225/155#
8 Wall Climbs (RX+ = 100ft HS Walk)
80/60 Cal Assault Bike
40 Deadlifts 275/185#
10 Wall Climbs (RX+ = 150ft HS Walk)
100/70 Cal Assault Bike
30 Deadlifts 315/205#
12 Wall Climbs (RX+ = 200ft HS Walk)
120/80 Cal Assault Bike

WOD Notes: You may split the work anyway you want. DL should be 50%/60%/65% by round. The entire WOD is “you go, I go”. Try to sprint the bike! I’d recommend 30 sec on / 30 sec off for the bike. 25ft = 4 1/4 mats for the HS walk = 1 lap. Each person will do 2 laps the first rd. 3 laps the 2nd rd. 4 laps the 3rd rd. 

1/16/2020 – WOD

Strength
Snatch – 1 rep every 45 sec for 12 reps @ 80-85%
—Goal is to have no misses and stay between those percentages

Conditioning
6 Rounds (interval style)
4 Power Snatches 135/95#  (RX+ = 155/105#)
8 Overhead Squats 135/95# (RX+ = 155/105#)
12 T2B
100ft Versa Climber  (RX+ = 125ft)
—Rest 1 min between rds

WOD Notes: Goal is to be between 1:30-2 min each rd. Heats will run 1 minute apart to account for versa climbers. Snatches should feel relative light & OHS unbroken! OHS sub = front squats. T2B scale = 8 reps, toe through rings, or knee above hips. SPRINT THE VERSA CLIMBER! Subtract 5 min from total time.

Assistance
a) L-Sit/Tuck (pegboard) –  8 sets: 20 sec on / 40 sec off
b) DB Reverse Flies – 4×15 (light)

1/15/2020 – WOD

Strength
Every 2:30 x 6 sets
a) Push Jerk: 3 reps @ 80%+
b) Strict Pull-ups: 6-8 reps (sub: 3-4 negatives – 5 sec eccentric)

Conditioning
12 Min AMRAP
60 Double Unders
180ft Dball Bear Hug Carry 125/80#
6 Bar Muscle-ups or 8 GI Janes

WOD Notes: Goal is 5+ rds. 1 lap = 30ft or 5 mats, so you must do 6 laps/rd. DU sub = 30 DU or 100 singles. 

Assistance
a) 10 Barbell Bicep Curls + 60ft Gun Walk – 4 sets
b) 120 Weighted AB Mat Sit-ups or 100 GHD Sit-ups