Conditioning
For Time (w/ a partner)
60 Power Cleans 185/125#
60 C2B Pull-ups (RX+= 30 Muscle-ups)
400 Double Unders
100 Thrusters 95/65#
10 Rope Climbs 20ft
1200m Run
WOD Notes: This WOD is “you go, I go” except for the jump rope & run. PC should be quick singles (65%). C2B Scale = chin over bar or ring rows. DU scale = 800 singles. Thrusters should feel light to where you can link 10 at a time. RC sub = climb to 12-15ft or 2x pulleys/updowns.
Strength
Every 2:30 Min x 5 Sets
a) RDL – 4 reps @ 72-80%
b) One Arm High Pulls – 6 reps (each arm – 3 sec eccentric)
Conditioning
5 RFT
180ft Dball/Bag Bear Hug Carry 125/80#
20 One Arm DB Bent-over Rows (10R+10L – heavy)
150ft Versa Climber
WOD Notes: This is make-up/skill day (open gym)as always on Friday’s, but if you want to follow the program I’d suggest doing both strength/conditioning. The dball carry is 5 mats (6x). You will have to stagger a heat 2 minutes behind.
Strength
1 Set EMOM for 10 Min: Hang Snatch + Full Snatch @ 70%+
—Drop Bar after hang Snatch & reset. You may rest more the last few sets once it gets heavier.
Conditioning
5 Rounds
10 DB Bench Press (heavy)
12 T2B
15 Box Jump Overs 24/20″
18/15 Cal Ski
—rest 1 min between rounds
WOD Notes: Each round should take 3 min or less. Make sure transitions are quick! You may do lateral box jump overs & don’t have to stand up on the box.
Assistance
a) Banded Leg Curls – 4×15 (each leg) or GHR – 4×15
b) DB Skull Crushers – 4×12
Conditioning
For Time (w/ a partner)
100/80 Cal Assault Bike
60 Deadlifts 275/185#
50 Double Dutch Burpees
60 Hang Power Cleans 185/125#
50 Double Dutch Burpees
60 Push Jerks 165/105#
100/80 Cal Assault Bike
WOD Notes: Goal is sub 25 min. All weights should be around 60% of your maxes (moderately heavy). You may partition the work as needed. The burpees are 25 each both times. The bike should be approached as a sprint & recommend that you switch every 10/8 cals. Setup weights to transition quickly to the next movement. If you’re jerk is proficient, use the same weight as HPC.
This Weeks Schedule
Tuesday – 8am & 9am Classes + Open Gym 10am-11am
Wednesday – Closed
Thursday/Friday/Saturday – Normal
Strength
Every 2:30 x 6 Sets
a) Back Squat – 5 reps @ 70-82% (heavier than last wk)
b) Ring Rows – 8 Reps (5 sec eccentric)
Conditioning
For Time
50/42 Cal Row
100 Wall Balls 20/14# to 10ft
50/42 Cal Row
WOD Notes: Goal is sub 13 min. You should be able to string 20 wall balls at a time so go light if you can’t do that Rx’d.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15
This Weeks Schedule
Tuesday – 8am & 9am Classes + Open Gym 10am-11am
Wednesday – Closed
Thursday/Friday/Saturday – Normal
Conditioning
20 Min AMRAP (w/ partner)
20 Dball Over Shoulder 125/80#
8 Wall Climbs (RX+ = 100ft HS Walk)
40 Front Rack Lunges 185/125#
40 C2B Pull-ups (RX+ = 30 Muscle-ups)
WOD Notes: You may split up the reps anyway you’d like. Lunges should feel somewhat heavy to where you can only do 10 at a time.
Strength/Conditioning
Make-up/Skill Day or you may do this WOD:
10 Min AMRAP Ladder
1 Devil Press 50/35#
2 Cal Assault Bike
2 Devil Press
4/3 Cal Assault Bike
3 Devil Press
6/5 Cal Assault Bike
***continue up the ladder until 10 min is up
WOD Notes: Goal is to get into the round of 8 Devil Presses. The cals are 1/3/5/7/9/11/13 for the women.
Strength
Every 3 Min x 5 Sets
a) RDL – 5 reps @ 70-75%
b) One Arm High Pulls – 8 reps (each arm)
Conditioning
15 Min Running Clock – 3 Rounds
25 Lateral Burpees Over Bar
25/20 Cal Ski
***Max Power Snatches in remaining time. Add weight every 10 reps. RX start weight is 135/95#.
WOD Notes: You must stand up tall on your burpees before jumping over. You should have at least 3 min on the snatches at the end. Start weight should feel light to where you can do quick singles without thinking about setting up too much. Guys should increase 20# total every 10 reps & girls 10#.
Assistance
a) Bicep Curls (barbell) – 4×12
b) L-Sit/Tuck (pegboard) – Accumulate 4 min
THURSDAY Hours
5:30am: Class
8am: Class
3pm-5pm: Open Gym
5pm: Class
6pm: Class
7pm: Class
***FRIDAY is a normal schedule
***8am & 9am class + Open Gym 10am-12pm***
Conditioning
4 Rounds For Time (w/ a partner)
40 Clean n Jerks 135/95# (increase each rd)
50 T2B
60/50 Cal Assault Bike
***Rd 2 = 30 CnJ (185/125#), Rd 3 = 20 CnJ (215/135#), Rd 4 = 10 CnJ (245/155#)
WOD Notes: You can do any kind of clean & jerk. It’s recommended to go back & forth on the barbell, switch every 5-10 reps on t2b, and every 10 cals on the bike.
