Category Archives: WOD

11/19/2020 – WOD

Strength
Power Snatch – 2 EMOM x 10 Sets
—Work up to a heavy single by the end

Conditioning
3 Rounds (interval style)
10 Dball Over Shoulder 150/100#
5 Wall Climbs (RX+ = 100ft HS Walk)
30/23 Cal Ski
—Rest 2:30 between rounds

WOD Notes: Goal is sub 4 every round. Record 3 separate times. Try not to hold back the first round. I’d rather see a larger deviation of time from round 1 to 3. Shouldn’t have same time all 3 rounds. Sprint the ski!!!! You have 2:30 of rest!!!! WC sub = 30-50 shoulder taps.

Assistance
a) DB Bench Press – 5×8 (3 sec eccentric)
b) L-sit/tuck (pegboard) – 6×30 sec

11/18/2020 – WOD

Strength
Power Clean – 2 EMOM x 10 sets
—Work up to a heavy single by the end if you feel good

Conditioning
4 RFT
6 C2B Pull-ups (RX+ = 5 Bar MU)
12 Back Rack Lunges 185/125#
6 C2B Pull-ups (RX+ = 5 Ring MU)
18/15 Cal Row

WOD Notes: Goal is 11-15 min. C2B sub = 6 chin over bar or 8 ring rows. Lunges should be about 45% of your back squat (feel heavy for 12). 

Assistance
a) DB Bent-over Rows – 4×10 (Pause each rep)
b) Weighted Sit-ups – 4×25 (weight behind head)

11/17/2020 – WOD

Strength
a) BB Shoulder Press – 5×6 @ 80%
b) BB Hip Thrusts – 5×10 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
12 Min AMRAP Ladder
1 Devil Press 50/35# 
2 DB Push Press 50/35#  
10 Double Unders
2 Devil Press
4 DB Push Press
20 Double Unders
3 Devil Press
6 DB Push Press
30 Double Unders
***Continue with pattern until 12 min is up.

WOD Notes: Goal is to get to round 7+. DU sub = 1/2 DU, 2x singles, or 2x Versa climber ft by rd. This is going to be a shoulder burner, so try to relax shoulders on double unders when going through this.

Assistance
a) 15 Sec Hollow Rock + 15 Sec Hollow Hold + 15 Sec Flutter Kicks – 6 sets
b) DB Lateral/Front Raises – 4×12 (each)

11/16/2020 – WOD

Strength
a) Front Squat – 5×5 @ 77% (wk 2 – heavier than last wk)
b) One Arm High Pulls – 5×6 (slow tempo down)
—Superset a/b every 3 min

Conditioning
For Time
25 Hang MU Clean 115/75#
25 T2B
25/20 Cal Assault Bike
20 Hang Power Clean 165/115#
25 T2B
25/20 Cal Assault Bike
15 Hang Sq Clean 165/115#
25 T2B
25/20 Cal Assault Bike

WOD Notes: Goal is 15-19 min (avg less than 2 min/movement). You should be able to do all sets of hang cleans in 1-3 sets max. T2B sub = toe through rings or v-ups. You may also mix both T2B & v-ups, but do all the reps each round. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Bear Hug Sandbag March: 4×60 Sec

11/14/2020 – WOD

Conditioning
3 Min AMRAP x 10 (w/ a partner)
8 Power Snatches 155/105#
16 Bar Facing Burpees
*Max Cal Row
—Rest 3 minutes

WOD Notes: The interval is 3 min on / 3 min off. Each athlete will do 5 rounds (15 min of work each). Score = total cals between you and your partner. Make sure to hit a button when you’re resting so that the monitor doesn’t reset. PS = 70%. Should be fairly quick singles and feel moderately heavy. You should have 60-75 sec to row each round. 

11/13/2020 – WOD

Strength
a) Back Squat – 5×3 @ 80%
b) Glute Ham Raises – 5×10
c) BB Bicep Curls – 4×12
d) BB Skull Crushers – 4×12

11/12/2020 – WOD

Strength
Hang Snatch – 1 EMOM x 12 Sets
—Work up to heavy single. Start @ 70%.

Conditioning
For Time
30/23 Cal Assault Bike
30 DB Snatches (alternating) 70/50#
90 Wall Balls 20/14# to 10ft
30 DB Snatches (alternating) 70/50#
30/23 Cal Assault Bike

WOD Notes: Goal is 10-15 min. DB & WB should feel light to where you can consistently move throughout the WOD!

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) L-sit/Tuck (pegboard) – Accumulate 3 minutes

11/11/2020 – WOD

Strength
Hang Clean – 1 Rep Every 1:15 x 10 Sets
—Work up to a heavy single & try to match what you did last wk or more!

Conditioning
4 RFT
15 Deadlift 255/175# (55%)
12 DB Bench Press (heavy)
10 Hip Thrusts 255/175#
20/16 Cal Ski

WOD Notes: Goal is 15-19 min. You should be able to touch n go the DL at least 5 reps at a time. Use same weight for the hip thrusts & try to pause each rep for a sec! DB Bench & Hip thrusts should be a little heavier than last wk! Pace the ski erg until the last round!

Assistance
Weighted Sit-ups – 8×15 (rest 30 sec between sets)

11/10/2020 – WOD

Strength
Jerk (Rack) – 1 Rep Every 1:15 x 10 Sets.
—Work up to a heavy single & go for a PR!

Conditioning
For Time: 21-15-9
Push Jerks (155/185/215#: 105/125/145# by rd)
C2B Pull-ups  (RX+ = 15-12-9 Muscle-ups)
*600m Run every round

WOD Notes: Goal is 13-17 min. PJ should be done in 1-2 sets every rd (50%/60%/70%). C2B sub = chin over bar or banded pull-ups. Do not scale reps.

Assistance
a) BB Shoulder Press – 4×12
b) 20 Sec Hollow Rocks + 20 Sec Flutter Kicks:  8 Sets

11/9/2020 – WOD

Strength
a) Front Squat – 5×5 @ 75% (wk 1 – shouldn’t feel like a 5RM)
b) One Arm High Pulls – 5×8 (each arm)
—FS are same weight across. Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
60 Double Unders
10 DB Weighted Burpees 50/35#
12 DB Hang Cleans 50/35#
10 DB Box Step-ups 50/35# 20″

WOD Notes: Goal is 5 rounds. DU sub = 25 DU, 75 singles, or 100ft Versa. You should be able to go right from the DB Hang Cleans to the Step-ups unbroken. If you have to take a quick break after the 11th rep that’s fine. DB’s are on the shoulders for the step-ups.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) GHD Back Extensions – 4×15 (weighted = advanced)