Strength
Back Squat – 5×5 @ 90% (wk 5)
Conditioning
10 Min AMRAP
50 Double Unders
10 Front Rack Lunges 155/105#
12 T2B (RX+ = 15)
WOD Notes: Goal is 5+ Rds. Lunges should be around 40% of BS & unbroken each rd. T2B sub = 8-10 reps, toe through rings, or leg raises to rig. DU sub = 25 DU or 80 singles.
Assistance
a) Pull-up Challenge – Accumulate 2:30 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off
c) One Arm High Pulls – 4×12 (each arm)
Conditioning
20 RFT (with a partner relay style)
10 Wall Balls 30/20# to 10/9ft
10 DB Hang Power Cleans 50/35#’s
10/8 Cal Row
WOD Notes: This WOD is a “you go, I go” one where you do one full rounds while your partner rests. The goal is to complete each round between 1:00-1:15, so try to push (especially the row) since you will get about 1 minute rest/rd. Each person will do 100 reps of each movement.
Strength
Bench Press – 5×5 @ 87.5% (wk 4)
Strength
a) Back Squat – 5×5 @ 87.5% (wk 4)
b) Pull-up Challenge – Accumulate 55 reps (refer to sheet at gym)
Conditioning
Make-up/Skill Day!
Strength
Deadlift – 5×4 @ 77-87% (little heavier than last wk)
Conditioning (18 min cap)
For Time
3 Wall Climbs (RX+ = 60ft HS Walk)
9 Devil Presses 45/30#
18/15 Cal Bike
4 Wall Climbs (RX+ = 80ft HS Walk)
12 Devil Presses 45/30#
24/20 Cal Bike
5 Wall Climbs (RX+ = 100ft HS Walk)
15 Devil Presses 45/30#
30/25 Cal Bike
WOD Notes: WC scale = 2/3/4 laps with feet in sliders or 20/25/30 shoulder taps per rd. Devil Presses should be 5# less than you normally use since I want you to be able to move through them quick. Bike cal scale = 3 less/rd.
Assistance
L-Sit/Tuck (parallettes) – Accumulate 3 minutes
Strength
Power Clean + Hang Power Clean + Hang Sq Clean + Jerk
—One set every 2 min for 5 sets. Start @ 75% & work up to a heavy complex
Conditioning (17 min cap)
10 RFT
6 C2B Pull-ups (RX+ = 4 Bar MU)
5 Power Cleans 165/105#
30 Double Unders
WOD Notes: Goal is to avg 90 sec/rd so that you’re done in under 15 min. C2B scale = chin over bar (don’t scale reps). You may also use a band to where you can do all 6 reps in a row each round, but shouldn’t feel super easy. PC = quick singles @ 57-60%. DU sub = 15-20 DU or 50 singles.
Assistance
a) Weighted Sit-ups (DB behind head) – 5×25 with 45 sec rest between
b) 4×12 – Barbell Bicep Curls
Strength
a) Bench Press – 5×5 @ 87.5% (wk 4)
b) DB Bentover Reverse Flies – 5×10 (control eccentric)
Conditioning
4 RFT – 12 Min Running Clock
15 Thrusters 95/65# (RX+ = 115/75#)
25/20 Cal Row
***Max Bar Facing Burpees in remaining time
WOD Notes: Goal is to be able to do the thrusters unbroken or in 2 quick sets each rd. Row should 60-75 sec/rd. You should be able to have around 2 minutes on the burpees at the end. Record time for WOD + total burpees.
Assistance
a) Hollow Rocks – 10 sets: (15 sec hold + 15 sec rock) —rest 30 sec between
b) DB Skull Crushers – 4×10
Strength
a) Back Squat – 5×5 @ 87.5%
b) One Arm High Pulls – 4×12 each arm
Conditioning (15 min cap)
3 RFT
150m Sled Drag 100/60#
10 Power Snatches 155/105# (70%)
25/20 Cal Ski
WOD Notes: Sled Drag should feel heavy but you should be able to either run slow or walk very fast (take about 90 sec/rd). PS = quick singles & should take just under a minute. Heats will stagger 90 sec.
Assistance
a) Pull-up Challenge (wk 4) – Accumulate 2:30 min with chin above bar
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off
Conditioning (35 min cap)
4 RFT (with a partner)
20 Dball over Shoulder 125/80#
40 T2B
60/50 Cal Row
WOD Notes: This WOD is a “you go, I go” format. The Dball/T2B should take about 2 min each/rd. The Row will be closer to 3 minutes. T2B sub = 25-30 reps/rd or you can do toe through rings. Try to sprint the row and switch every 10-15 cals with fast transitions.
Strength
Bench Press – 5×5 @ 85% (wk 3)
Strength
a) Back Squat – 5×5 @ 85% (same as Mon)
b) Pull-up Challenge – Accumulate 50 reps
Conditioning
Make-up/Skill Day!
Strength
Deadlift – 5×5 @ 77-85% (wk 3)
Conditioning
15 Min AMRAP
8 DB Snatches (L) 80/50#
72ft One Arm Farmers Carry (L) 80/50#
8 DB Snatches (R) 80/50#
72ft One Arm Farmers Carry (R) 80/50#
20 HR Push-ups
10 Strict Pull-ups (C2B = Rx+)
60 Double Unders
WOD Notes: Goal is 4+rds. Touch n go the snatches. The farmers carry is 12 total mats. Push-up sub is banded PU or elevate hands on a bench (maintain plank position). DU sub = 30 DU or 100 singles.
Assistance
L-Sit/Tuck (parallettes) – Accumulate 3 minutes
