Category Archives: WOD

12/3/2020 – WOD

Strength
Hang Clean n Jerk – 1 EMOM x 12 (alt between pwr/sq)
—Work up to a heavy single. Start @ 75%

Conditioning
For Time – 5/10/15/20/15/10/5 Reps of:
DB Thrusters 40/25#
T2B
—Rest 5 minutes
1 Min Max Feet Versa Climber (arms only)
—Resistance will be preset to a higher setting

WOD Notes: Goal is 6-10 min. DB should feel light to where you can go unbroken through the rd of 15 and then maybe break-up once on the rd of 20. T2B sub = toe through rings, sit-ups, or V-ups. No scaling reps, so you can do a combo of those movements. 

Assistance
a) DB Bicep Curls – 4×12
b) GHD Hip Extensions – 4×12 (pause at top)
—Advanced = weighted

12/2/2020 – WOD

Strength
Hang Power Snatch – 2 EMOM x 5, 1 EMOM x 5
—Work up to a heavy single by the end. If you miss, miss bc you had to squat it. Start @ 75% of PS.

Conditioning
6 RFT
5 Power Snatches 145/100#
8 Back Rack Lunges 145/100#  (RX+ = 8 OH Lunges 145/100#)
10 DB Bench Press (heavy)
50 Double Unders

WOD Notes: Goal is 15-20 min. PS should be quick singles. Take a few extra sec before doing the last one so that you can do all 8 lunges in a row unbroken especially if you choose OH lunges. DB Bench should be difficult for 10 reps unbroken each rd. DU sub = 25 DU, 80 singles, or 100ft versa.

Assistance
a) DB Skull Crushers – 4×12
b) Weighted Sit-ups – 4×25 

12/1/2020 – WOD

Strength
a) BB Shoulder Press – 5×5 @ 85% (wk 3 – little heavier than last wk) + 1 ME x 75% (8+ reps).
b) BB Hip Thrusts – 5×8 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
5 RFT
9 Deadlift 155/105#   (RX+ = 175/115#)
7 Hang Power Clean 155/105#
5 Push Jerk 155/105#
15/12 Cal Ski

WOD Notes: Goal is 12-15 minutes. You should be able to go unbroken on the HPC & PJ, but break up the deadlifts with quick rest. 

Assistance
a) 20 Sec Hollow Rock + 20 Sec Hollow Hold + 20 Sec Flutter Kicks – 4 Sets
—rest 1 min between
b) DB Front Raises + Lateral Raises – 3×12 (each)

11/30/2020 – WOD

Strength
a) Front Squat – 5×5 @ 82% (wk 4 – heavier than last wk)
b) One Arm High Pulls – 4×8 (each arm)
—Superset a/b every 3 min

Conditioning
50 GI Janes For Time
***Every 2 min including 0:00, 15/11 Cal Assault Bike  (RX+ = 18/14)

WOD Notes: Goal is to avg 6-10 GI Janes every rd (have about 1 min to them each round). If you don’t have all 50 done by the 14 min mark you will just finish the GI Janes & skip the bike.

Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off
b) TKE – 3×25 (each leg) 

11/28/2020 – WOD

Conditioning
5 RFT
10 DB Hang Cleans 60/45#
12 DB Split Squats (6R+6L) 60/45#
15 T2B
20 DB Bent-over Rows (10R+10L) 80/50#
60 Double Unders

WOD Notes: Goal is 16-20 min. Use 2 DB for the hang cleans/split squats. Hold DB on shoulders for the split squats. Use a heavier DB for the bent-over rows. DU sub = 30 DU, 100 singles, or 120 versa.

11/26/2020 – Happy Thanksgiving

Conditioning (30 min cap!)
2 RFT (w/ a partner)
120/80 Cal Row
20 (2 PU + 1 Burpee)
30 Power Snatches 155/105#
20 (2 PU + 1 Burpee)
50 Back Squats 205/135#

WOD Notes: Goal is to finish or get to the 2nd set of BS. PS = 70% of PS (quick singles) & BS = 55% (should be able to do 5-10 reps at a time). You may break up the work as needed. The row, PS, and BS are “you go, I go”. You will work at the same time on the Pu/Burpee. It’s 3 PU, then you will stand up. 

11/25/2020 – WOD

Strength
Clean n Jerk – 1 Every 1:15 x 10 Sets @ 75%+
—Work up to a heavy single. We haven’t put them together in awhile, so go heavy.

Conditioning
12 Min AMRAP Ladder
2 Clean n Jerk 115/75#  (RX+ = 135/95#)
3 C2B Pull-ups  (RX+ = 2 MU)
3/2 Cal Assault Bike
4 Clean n Jerk 115/75#
6 C2B Pull-ups  (RX+ = 4 MU)
6/4 Cal Assault Bike
6 Clean n Jerk 115/75#
9 C2B Pull-ups  (RX+ = 6 MU)
9/6 Cal Assault Bike
*Continue this pattern until 12 Min is up.

WOD Notes: Goal is in the rd of 10 CnJ+. C2B sub = chin over bar, banded pu, or ring rows. Do not scale reps. CnJ should feel light to where you can move consistently with quick singles (50% of 1RM or less).

Assistance
a) Strict Pull-ups – 10×5 (advanced = weighted or you can use a band)
b) Weighted Sit-ups – 4×30 (weight behind head)

11/24/2020 – WOD

Strength
a) BB Shoulder Press – 5×6 @ 82% (little heavier than last wk)
b) BB Hip Thrusts – 5×10 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
5 RFT
8 Deadlift 295/195#  (65%)
12 DB Lateral Raises 20/10#
20/16 Cal Ski

WOD Notes: Goal is 11-15 min. DL should be touch n go for most of them unless you don’t feel comfortable lowering the bar each rep. Control the tempo down on the lateral raises & don’t rush through them!

Assistance
a) Hollow Rocks – Tabata 12 Rounds
b) DB Reverse Flies – 4×15

11/23/2020 – WOD

Strength
a) Front Squat – 5×5 @ 80% (wk 3 – heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 min

Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
15 Burpee Box Jump Overs 30/24″
400m Run

WOD Notes: Goal is 14-18 min. WB should be done in 1-3 sets each rd. No step overs allowed unless you can’t physically jump. I’d rather you jump on a few stacked bumpers or a 12″ box than step up. Run sub = 250-300ft versa climber.

Assistance
a) Weighted Plank – Tabata 12 Rounds (20 on / 10 off)
b) Barbell Bicep Curls (banded) – 4×10
—anchor band around BB

11/21/2020 – WOD

Conditioning
30 Min AMRAP
30 Clusters (m: 135/185#) (f: 95/125#)
40 GI Janes
100m Bear Hug Dball/Bag Carry 125/80#
150m Sled Drag 70/45#

WOD Notes: Goal is 3+ rds. RD 1&2 = 135/95#. RD 3+ = 185/125#. It’s “you go, I go” for the clusters/GI Janes. I’d recommend switching every rep on the clusters & every 3 on the GI Janes. Once you’re finished GI Janes, Partner A will Bear Hug Carry to the curb across street while Partner B Sled Drags to the Cantel Sign. You will switch when you’re done. You should be able to run with sled so that you finish close to your partner carrying the ball/bag.