Category Archives: WOD

4/4/2020 – WOD

Conditioning
8 RFT
15 Wall Balls 20/14# to 10ft
10 Burpee Box Jumps 20″
100m DB Carry 50/35# DB’s
***ODD Rounds = Farmer’s Carry
***EVEN Rounds = Carry on Shoulders

WOD Notes: If you don’t have a WB, try to create your own somehow or you can do 15 DB thrusters with just one DB. Goal is sub 30 min. PLEASE take care of DB if you borrowed from Rage & not drop them, thanks!!

4/3/2020 – WOD

Conditioning
20 Min AMRAP w/ a Partner – Choose one of the following:
Max Cals on Ski Erg (30 sec on / 30 sec off interval)
Max Cals on Rower (1 min on / 1 min off interval)
Max Cals on Assault Bike (1 min on / 1 min off interval)
Run 4x800m (rest 2 min between each one)

WOD Notes: Goal is to be consistent with your pace each round. Try to give 85% effort each round since you will have rest after each interval. A good estimate would be to try and hold 66% of your max effort pace. For example: If you maxed out the ski erg at 2000 cal/hr for a pull or 2 fresh, try to hold 1200-1400 cal/hr consistently every round.

4/2/2020 – WOD

Conditioning
75 Hang Clusters For Time 115/75#
*Top of every min including 0:00, do 3 Bar MU or 4-6 C2B PU

WOD Notes: Strength – Deadlift: 5×5 @ 75-77%. Goal is to 5-6 Hang Clusters each min so that you’re under 15 minutes. Bar MU scale = 1-2 reps, chin over bar PU, or towel rows (wedge blanket through door).

2 DB Version
75 Hang Clusters For Time 50/35# DB’s
*Top of every min including 0:00, do 3 Bar MU or 4-6 C2B PU

WOD Notes: See above WOD Notes. 

1 DB Version
100 One Arm Hang Clusters For Time 50/35# DB (alternating)
*Top of every min including 0:00, do 3 Bar MU or 4-6 C2B PU

WOD Notes: See above WOD Notes. 

4/1/2020 – WOD

Conditioning
For Time – w/ barbell
5 Power Snatches 95/65#
20 Double Unders
10 Power Snatches 95/65#
40 Double Unders
15 Power Snatches 95/65#
60 Double Unders
20 Power Snatches 95/65#
80 Double Unders
25 Power Snatches 95/65#
100 Double Unders

WOD Notes: Strength = 1 Snatch every Min x 15 sets @ 75-80%+. PS weight in the WOD should be light to where you can touch n go a lot of the reps. DU sub = 1/2 the amount/rd or 2x singles. Goal is sub 10.

2 DB Version – For Time
5 (2) Arm Snatches 50/35# DB’s
20 Double Unders
10 (2) Arm Snatches 
40 Double Unders
15 (2) Arm Snatches 
60 Double Unders
20 (2) Arm Snatches 
80 Double Unders
25 (2) Arm Snatches 
100 Double Unders

WOD Notes: If you only have 1 DB the rep scheme is: 10/20/30/40/50 alternating snatches by round. For the (2) arm snatches I’d recommend having stance very narrow and swing the DB outside your legs. See above for additional WOD Notes.

3/31/2020 – WOD

Conditioning
20 Min Running Clock – 5RFT
20 Bulgarian Split Squats (10R+10L) 50/35# DB’s
20 DB Bench Press 50/35# DB’s 
20 Weighted Sit-ups 50/35# DB  (RX+ = 20 T2B)
***Max up/downs in remaining time – Score = Time & up/down reps

WOD Notes: If you have a squat rack at home, I’d recommend doing 5×3 Tempo Back Squats @ 75%+ first. You will elevate your rear foot on a chair or bench at home for the BSS & do 10 in a row with one leg first, then switch. Hold DB’s on shoulders! If you want to use a heavier DB for BP, you can do 15 reps instead. Whatever weight you have should be difficult for 20 or 15 reps unbroken! Anchor your feet for the weighted sit-ups & hold one DB on your upper chest. If that’s too difficult, choose a lighter weight or use no weight. Up/down – is basically a no push-up burpee (keep arms straight when kicking feet back then bring them up & finish with small jump). Goal is to have 3+ minutes to do the up/downs at the end! If you only have 1 DB, you will do 30 BSS (15R+15L) & 40 DB BP (20R+20L). Sit-ups remain the same.

3/30/2020 – WOD

Conditioning
5 RFT
1 Round “DT” 155/105#
400m Run

WOD Notes: DT = 12 DL + 9 Hang Power Clean + 6 Push Jerks. DL will feel light. HPC will be the toughest to where you have to break them up once each round or maybe go unbroken the first rd. Jerks should be unbroken. Goal is 15-18 minutes.

2 DB Version – 5 RFT
1 Round DB “DT” 50/35#’s
400m Run

WOD Notes: DT = 12 DL + 9 Hang Curls + 6 Push Presses. For the DB Deadlifts, you only have to touch one head to the floor. Try to hook grip the DB to save your grip. 

1 DB Version – 5RFT
20 DB Deadlifts (10R+10L) 50/35#
16 DB One Arm Hang Cleans (8R+ 8L) 50/35#
12 DB One Arm Push Press (6R + 6L) 50/35#
400m Run

WOD Notes: For the one arm hang cleans, you may swing DB through your legs like a one arm swing & bring it up to your shoulder.

3/28/2020 – WOD

Conditioning
21-15-9 Reps of:
DB Thrusters 50/35#’s
GI Janes
—Rest 3 minutes then:
400m DB Farmers Carry 50/35#’s For Time or 150 steps in place w/ high knees.

WOD Notes: If you are stepping in place, please try to bring knee up to 90 degree angle each step. Goal is sub 10.

No Pull-up Bar Version: 21-15-9 Reps of:
DB Thrusters 50/35#’s
1 Burpee (jump) + 2 Towel Rows
—Rest 3 minutes then:
400m DB Farmers Carry 50/35#’s For Time or 150 steps in place w/ high knees.

WOD Notes: Same notes apply as above WOD. If you don’t have a pull-up bar, you will anchor a towel/blanket through a door and do 1 burpee (w/ a jump) + 2 Towel Rows = 1 rep. Please try to make the rows difficult & be safe with the set-up. 

1 DB Version
42 DB Thrusters 50/35# (21R+21L)
21 GI Janes
30 DB Thrusters 50/35# (15R+15L)
15 GI Janes
18 DB Thrusters 50/35# (9R+9L)
9 GI Janes
—Rest 3 minutes then:
400m DB Farmers Carry 50/35 For Time or 150 Steps in place w/ high knees

WOD Notes: Same notes apply. This version will most likely take the longest since it’s double the reps on the thrusters but the weight is lighter. 

3/27/2020 – WOD

Conditioning
Do the following on an Assault Bike / Rower / Ski Erg:
20 Cal FT  or  Run 200m
—Rest 1 minute
40 Cal FT  or  Run 400m
—Rest 2 minutes
60 Cal FT  or  Run 600m
—Rest 3 minutes
80 Cal FT  or  Run 800m
—Rest 4 minutes
100 Cal FT or Run 1000m

WOD Notes: Record your time for all 5 sets. CHALLENGE = Can you do this with a partner & get it done within each time window?! For example, you & your partner must do 20 cal each in 2 minutes, 80 cal in 4 minutes, and so on…Fast transitions will be key, so be fast!! 

3/26/2020 – WOD

Conditioning
5 RFT
10 Power Cleans 135/95#  (RX+ = 155/105#)
2 Wall Climbs  (RX+ = 25ft HS Walk)
10 Front Rack Lunges 135/95#  (RX+ = 155/105#)
2 Wall Climbs  (RX+ = 25ft HS Walk)
50 Double Unders

WOD Notes: Goal is 15-18 min. PC = 50%. WC sub = elevate feet on a box while in pike position & walk around the box 180 degrees. Make sure to switch the direction you’re walking each time. DU sub = 25 DU or 75 singles. Scale WC back to 1 per rd if necessary.

2 DB Version – 5 RFT
12 DB Cleans 50/35#’s
2 Wall Climbs  (RX+ = 25ft HS Walk)
12 DB Lunges 50/35#’s
2 Wall Climbs  (RX+ = 25ft HS Walk)
50 Double Unders

WOD Notes: Goal is 15-18 min. You’re doing 2 more reps on the PC/Lunges b/c you’re going to be using less weight than a barbell most likely. Only one head hits the floor. The notes are the same otherwise

1 DB Version – 5 RFT
24 (12R + 12L) One Arm DB Cleans 50/35#
2 Wall Climbs  (RX+ = 25ft HS Walk)
24 DB Lunges 50/35#
2 Wall Climbs  (RX+ = 25ft HS Walk)
50 Double Unders

WOD Notes: You may use a normal stance and have DB touch the ground outside your legs or you may touch inside your legs. Hold DB in front rack for lunges. The notes are the same otherwise.

3/25/2020 – WOD

Conditioning
For Time
30 One Arm Hang Snatches (alternating) 70/45# DB
30 T2B
50 Push Jerks 135/95#
30 T2B
30 One Arm Hang Snatches 70/45# DB

WOD Notes: Goal is sub 13 min. One arm hang snatches should feel challenging to where you have to break them up in 2-3 sets. T2B sub = 15-20 reps or knee above hips. PJ = 45% of max. Should be able to do sets of 10.

2 DB Version – Minimal Equipment
50 One Arm Hang Snatches (alternating) 50/35# DB (30 reps if you have a heavier DB)
50 Sit-ups
50 Push Presses 50/35# DB
50 Hollow Rocks
50 One Arm Hang Snatches 50/35# DB (30 reps if you have a heavier DB)

WOD Notes: Choose a DB to where you can do 10-15 reps at a time for snatches/PP. Yes – I never program sit-ups in WOD’s but it seemed fitting here if you don’t have a pull-up bar. Make sure you touch the floor behind you and finish by touching your toes. Hollow Rocks – up/down = 1 rep. 

1 DB Version – Minimal Equipment
50 One Arm Hang Snatches 50/35# DB (30 reps if you have a heavier DB)
50 Sit-ups
100 One Arm Push Presses 50/35# DB (alternate arms every 10 reps)
50 Hollow Rocks
50 One Arm Hang Snatches 50/35# DB (30 reps if you have a heavier DB)

WOD Notes: This is the same WOD except for the Push Presses are one arm.