Category Archives: WOD

6/15/2019 – WOD

Conditioning
15 Min AMRAP
7 Strict Pull-ups (RX+ = C2B)
10 Push Press 135/95# (RX+ = 155/105#)
12 Back Rack Lunges 135/95#
20/15 Cal Row
—Rest 5 minutes then:
15 Min to Find a heavy Clean n Jerk

WOD Notes: Use same weight for PP & Lunges. Goal is 4+ rds. After your 10th PP go right into your Lunges. You may partner up with someone else for the CnJ part to save taking out too many weights. Aim for 90%+ of max.

Today’s Schedule
8am – Open Gym
9am – Class
10am – Class

Sunday
Closed

6/13/2019 – WOD

Strength
Snatch (no foot movement) – 1 rep every 45 sec for 15 reps @ 70-80%

Conditioning (17 min cap)
10 RFT
6 Box Jump Overs 30/24″
8 DB Snatches 60/40#
10/8 Cal Ski

WOD Notes: Try to transition quickly between movements! Goal is to avg 1:30/rd or under. Box Jump Overs should be higher than normal. DB Snatches should feel light to where you switch hands mid air.

Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes as quickly as possible.

6/12/2019 – WOD

Strength
Back Squat – 10×3 @ 70-85%
—Start @ 70% & work up to 85%

Conditioning
20 Min AMRAP
40/30 Cal Assault Bike
30 Burpees (to target on rig)
20 Hang Squat Cleans 165/105#
10 Muscle-ups (RX+ = 15)

WOD Notes: Goal is 2+ rds. Use a PU bar that’s just above reach for Burpees. HSC = 55% of max. Should have to break them up into 3-4 sets. MU scale = 15 HR PU + 15 Ring Rows.

Assistance
4 sets – 30 Sec GHD Sit-up Hold + 25 Sit-ups

6/11/2019 – WOD

Strength
a) Single Leg RDL – 4×8-10 reps @ 30-35% of DL (each leg)
—Elevate rear foot on bench. Use Barbell.
b) Strict Pull-ups – 5×8-12 (advanced use weight)

Conditioning
For Time – “Joker”
1-10 T2B
10-1 Deadlift 225/155#

WOD Notes: This is a coaches WOD! Put in your guesses on my desk! T2B scale = toe through rings or v-ups. DL = 45% of max. I’d recommend breaking up DL to save your grip.

Assistance
a) DB Bicep Curls – 4×12
b) DB Skull Crushers – 4×12

6/10/2019 – WOD

Strength
a) Bench Press – Do 6 reps (6th rep should be tough but not a 6RM), then do 4×2 with just 10 sec rest between sets (including after initial set of 6). That is one working set (14 total reps). Do 4 working sets.
b) Hollow Hold – Accumulate 3-5 minutes in least amount of sets possible. Superset with part a.

Conditioning
6 Min AMRAP
100m Carry (50m each arm) KB Suitcase Carry 70/53#
15 Wall Balls 20/14# to 10ft
—rest 2 minutes
6 Min AMRAP
150m Wall Ball Run 20/14#
15 KB Swings 70/53#

WOD Notes: This is a coaches WOD! Put in guesses on my desk. One arm farmers carry should be 3 laps inside the gym each arm or walk outside to the where parking lot meets road (then switch arms). WB run is to the Cantel sign.

Assistance
Weighted Plank: 1 Min on / 1 Min off – 5 set

6/8/2019 – WOD

Conditioning
7 Min AMRAP
15 Thrusters 95/65#
15 Thrusters 115/75#
15 Thrusters 135/95#
Max Clusters 185/125#
—Rest 3 minutes
10 Min AMRAP (with a partner)
ODD = 10 Bar Facing Burpees
EVEN = Max Cal Row
***Score = total cals

WOD Notes: You should be able to finish 45 Thrusters in under 4 min, so you’ll have 3+ minutes to do the max clusters. Partner A will do the 10 burpees while partner B rows. You will do 5 rounds of each movement.

6/7/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Saturday Schedule
8am – Open Gym
9am – Class
10am – Class
11-12pm- Open Gym

Sunday Schedule
Closed

6/6/2019 – WOD

Strength
Clean (full) – Heavy set of 5,4,3,2,1 (15 reps) @ 75-90%+
—Should be challenging for each rep range. Increase weight each set.

Conditioning (12 min cap)
For Time
30/23 Cal Ski
100 Double Unders
10 (2 Power Clean + 4 Lunges) @ 155/105#
100 Double Unders
30/23 Cal Ski

WOD Notes: Ski should take about 90 sec each time. DU Scale = 50 DU or 200 singles. Try to avg 3 reps/min for the BB complex.

Assistance
a) Banded Sandbag March – 3×75 sec
b) Core – 4 sets (20 Sec of Russian Twists + 20 Sec of V-ups + 20 Sec of Flutter Kicks)

6/5/2019 – WOD

Strength
a) Back Squat – 1×10 @ 70% + 3×5 @ 80% + 2×3 @ 85%+
b) DB Bench Press – 5×8-10 Reps (heavy)

Conditioning
15 Min AMRAP
10 Power Snatches 95/65#
10 C2B Pull-ups
10 Bar Facing Burpees
12/9 Cal Assault Bike

WOD Notes: This is a Coaches WOD! Please put your guesses in on my desk! Power Snatch weight should feel super light to where you can touch n go most of them. RX+ = 115/75#.

Assistance
25 GHD Sit-ups + 30 Sec Hold – 4 sets