Category Archives: WOD

2/4/2021 – WOD

Strength
Snatch – 1 EMOM x 10
—Start @ 75% & work up to a heavy single

Conditioning
2:30 Min AMRAP x 5 Rounds (interval style)
20/15 Cal Assault Bike
1 Rope Climb 20ft  (RX+ = Legless 20ft)
***Max Power Snatches in remaining time
m: 185/155/155/135/115#  f: 125/115/115/95/75#
—rest 90 sec between rounds

WOD Notes: Goal is to have at least 30-45 sec to snatch each rd. The 2nd/3rd rd weights should be the same. First rd you should only be getting a few reps since the weight is heavy. Last rd should be the only round where you touch n go. Please be careful with how you’re loading the bar so that you don’t break the bumper plates!! If you want to use 3 diff weights that’s ok as well. If you did Mondays WOD you can versa climb instead. RC sub = 3 heavy pulleys, 2 up/downs, or 6-8 strict pull-ups. Score = total reps

Assistance
a) Strict Pull-ups (wide grip) – 5×6 (3 sec eccentric)
b) Weighted Sit-ups – 4×30 (slow eccentric)

2/3/2021 – WOD

Strength
a) Deadlift – 5×3 @ 80%+. 1 ME Set @ 75% (8+ reps)
b) DB Bench Press – 5×8 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Try to use same weights that you did for 6.

Conditioning
17 Min Running Clock
40 Wall Balls 30/20# to 10/9.5ft
40/32 Cal Row
60 Wall Balls 30/20# to 10/9.5ft
60/50 Cal Row
Max Muscle-ups or GI Janes in Remaining Time

WOD Notes: Goal is to be finished the wb/row in under 13 minutes and have a few minutes to get as many GI Janes/MU. WB should feel a little heavier than normal while still being able to hit your target. DO NOT go slow at the end of the row & save energy for the 2nd part! You will write 2 scores down (Time + # of MU/GI Janes). 

Assistance
a) DB Bicep Curls – 4×12
b) DB Reverse Flies – 4×15
c) GHD Back Extensions or GHR – 4×12

2/2/2021 – WOD

Strength
Clean n Jerk – 1 EMOM x 5, 1 Every 90 Sec x 5 (10 total reps)
—Start at 75% & work up to 95%+

Conditioning
12 Min AMRAP
4 Power Clean 225/155#
8 DB Shoulder Press 50/35# DB’s 
12 T2B
50 Double Unders

WOD Notes: Goal is 6 rds. If you don’t have a BB, you can do 2x amount of DB cleans. PC = 75%. T2B sub = leg raises with DB pinched between feet or v-ups. DU sub = 25 DU or 80 singles. 

Assistance
a) 20 Sec Russian Twists + 20 Sec Hollow Rock + 20 Sec Hollow Hold: 4 sets
b) DB Skull Crushers – 4×12 (heavy)

2/1/2021 – WOD

Strength (wk 5)
a) Back Squat – 5×2 @ 87%+ 2 ME @ 80% (7+ reps – slightly heavier than last wk)
b) BB Bicep Curls – 5×10 (slow eccentric)
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
10 GI Janes
15/11 Cal Assault Bike
20 Hang DB Snatch 45/30# (2 DB’s)

WOD Notes: Goal is 4+ rds. Use a bar above your reach if you can do a strict pu. Each segment should take around 1 minute each. I’d recommend swinging the DB’s outside your legs for the hang snatches. These should be done in 1-3 sets max. AT HOME VERSION = 10 Burpees + 10 Bent-over rows / Run in place for 1 minute / 20 Hang DB Snatches.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×10 (each leg)

1/30/2021 – WOD

Conditioning
30 Min AMRAP w/ partner
50 Double Dutch Burpees
4 Rope Climbs 20ft
40 Front Rack Lunges 185/125#
4 Rope Climbs 20ft
30 Power Snatches 165/105#

WOD Notes: Goal is 3 rounds. You may use the same weight for the snatch/lunges if necessary but lunges should be heavier than snatches. Lunges should feel heavy for sets of 10 reps & snatches should be singles back & forth but should feel moderately heavy. RC sub = 3x pulleys or 7 ring rows/rc.

1/28/2021 – WOD

Strength
2 Position Snatch – Floor + Hang
—8 sets @ 70-85%. Every 90 sec do a set. Take extra rest after set 6 if needed.

Conditioning
3 RFT
10 (Front Squat+Thruster) 135/95#  (RX+ = 155/105#)
15 C2B Pull-ups   (RX+ = 10 Bar MU)
10 Laps Sandbag/Dball Carry 125/80#

WOD Notes: Goal is 12-16 min. You will do 20 squats each round. C2B sub = chin over bar, banded pu, or ring rows. Try to position bag/ball behind your head and not on the shoulder so much.

Assistance
a) Strict Pull-ups (wide grip) – 5×6 (3 sec eccentric)
b) Weighted Sit-ups – 5×20 (slow eccentric)

1/27/2021 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 (heavier than wk 1 – 75%+)
b) DB Bench Press – 5×6 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Go heavier than normal on DB’s.

Conditioning
14 Min AMRAP
12/9 Cal Ski
8 Deadlift 275/185# (60%)
3 Wall Climbs  (RX+ = 48ft HS Walk)

WOD Notes: Goal is 5+ rds. DL should be touch n go for most of the reps but feel challenging. You should have to wait a few sec before picking bar up after the ski. WC Scale = 2 reps or 20 Shoulder Taps.

Assistance
a) GHR Raises or Back Extensions (GHD) – 4×10
b) DB Reverse Flies – 4×15 (slow eccentric)

1/26/2021 – WOD

Strength
Clean + Hang CL + 1 Jerk – 5 sets @ 80-90%+
—One set every 2 min. Heavier than last wk. Squat 1 or both of them.

Conditioning
2:30 Min AMRAP x 6
20/16 Cal Row  (RX+ = 25/20)
15 T2B
Rounds 1-3: Max Push Press 165/105#
Rounds 4-6: Max Push Jerks 195/125#
—Rest 1 min between rounds

WOD Notes: Record total PP reps & PJ reps. Goal is to have at least 30 secs to get as many reps with the barbell & aim for 10 reps/rd. Use around 65% for both your PP & PJ. You should be able to link at least 5 reps at a time with little break.

Assistance
a) Banded Lateral & Front Raises – 4×12 each exercise
—Attach low/light band to an upright on the rig. Try to have constant tension on the band throughout & use a PVC (face away) for FR.
b) 6 Sets: 20 Sec Hollow Rock + 20 Sec Hollow Hold

1/25/2021 – WOD

Strength (week 4)
a) Back Squat – 5×3 @ 85%+ 1 ME @ 77% (8+ reps – slightly heavier than last wk)
b) One Arm High Pulls  – 4×10 (each arm – slow eccentric)
—Superset a/b every 3 minutes

Conditioning
4 RFT
12 Weighted Burpees 50/35#  (RX+ = 60/40#)
15 DB Hang Cleans 50/35#
60 Double Unders
18/14 Cal Assault Bike

WOD Notes: Goal is 12-16 min. Use same DB for burpees/hang cleans. DU sub = 30 DU, 100 singles, or 120ft versa. You should be able to avg 4 min or less/round. 

Assistance
a) Weighted Plank – 10 sets 30 sec on / 30 sec off (heavier than last wk)
b) Banded Abduction (attach band to rig & have constant tension) – 3×15 each leg

1/23/2021 – WOD

Conditioning (40 min cap)
For Time w/ partner
200/160 Cal Row
8 Rounds of “Cindy-Karen”
30 Bear Complex 185/125#
8 Rounds of “Cindy-Karen”
200/160 Cal Row

WOD Notes: Goal is sub 40. You can break up the work anyway you’d like. Cindy-Karen = 5 Strict C2B PU + 10 HR Push-ups + 15 Wall Balls 20/14#. You should be sprinting the row! Only movement where you work at the same time is “Cindy-Karen”. Bear Complex = Power clean + FS + Jerk + BS + Jerk.