Category Archives: WOD

9/16/2020 – WOD

Strength
Snatch – 1 Power + 1 Full EMOM x 10 sets @ 75-80%.
—work up to a heavy set by the last set. If you have limited OH mobility you may power snatch both reps

Conditioning
7 Min AMRAP
5 Power Snatch 135/95#. (RX+ = 155/105#)
9 Lateral Burpees over Bar
—rest 2 minutes
6 Min AMRAP
8 Overhead Squats 135/95#. (RX+ = 155/105#)
10 T2B

WOD Notes: Goal is 4+ Rds / 5+ Rds. Barbell weight should be moderately heavy to where you can do quick singles w/o setting up much. You should also be able to do the OHS unbroken no problem. OHS sub = front squats. T2B sub = toe through rings or v-ups.

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – 5×20

9/15/2020 – WOD

Strength
a) RDL – 5×4 Reps @ 75%+ (little heavier than last wk)
b) DB Bench Press – 5×8 (5 sec eccentric)
—superset a/b every 2:30

Conditioning
3 RFT
10 Dball over Shoulder 125/80#
75 Double Unders
25/20 Cal Ski

WOD Notes: Goal is 11-15 min. Dball should feel fairly light to where you can do the 10 reps in 60-70 sec each rd. DU sub = 40 DU, 140 singles, or 150ft versa. 

Assistance
a) Banded Hollow Rocks – 30 sec on / 30 sec off x 8 Sets
b) DB Reverse Flies – 4×15

9/14/2020 – WOD

Strength
a) Back Squat – 6×2 (1 Pause + 1 normal) @ 82-90%
b) Strict Pull-ups (supinated grip) – 6×6 (pause for 1 sec at top)
—Superset every 2:30. You may do 4-5 negatives if you can’t do a PU.

Conditioning
4 RFT
10 DB Hang Cleans 60/40#  (RX+ = 70/45#)
12 DB Squats 60/40#  (RX+ = 70/45#)
4 Wall Climbs  (RX+ = 72ft HS Walk)
400m Run

WOD Notes: Goal is 15-19 min. You don’t have to squat the DB Hang cleans. The goal is to go unbroken for the 22 reps on the DB. WC sub = 2-3/rd or 3 lap slider crawl. 400m sub = 250ft versa.

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off

9/12/2020 – WOD

Conditioning
Complete for Time With a Partner
120/90 Cal Assault Bike
80 Bar Facing Burpees
60 Squat Cleans (increase after 30th rep)
80 Bar Facing Burpees
120/90 Cal Assault Bike

WOD Notes: Goal is sub 25 min. Clean weights (m: 155/185, f: 105/125). You will do 15 reps at each weight. Weight should feel light & med (55%, 70%). Switch every 10 cals or do 30 sec on / 30 sec off. You will do 40 burpees each round (80 total/person). 30 Squat cleans each.  

9/10/2020 – WOD

Strength
Hang Snatch – 2 Reps every 75 sec x 10 Sets @ 75-85%
—You may go from under or above the knee. Go for a PR if you feel good.

Conditioning
10 Min AMRAP
6 GI Janes  (RX+ = 6 Bar MU)
12 DB Hang Snatches 60/40#
40 Double Unders
—Rest as much as needed
250ft VersaClimber For Time

WOD Notes: Goal is 5+ rds & sub 75 sec on the Versaclimber. DB should feel light to where you can pick it up right away. You don’t have to alternate arms (6R+6L). DU sub = 20 DU or 60 singles.

Assistance
a) L-Sit/Tuck – Accumulate 2 minutes
b) Banded Adduction – 4×15 Each Leg

9/9/2020 – WOD

Strength
a) RDL – 5×5 Reps @ 72-75% (little heavier than last wk)
b) DB Shoulder Press – 5×7 (both arms – 3 sec eccentric)
—Superset a/b every 2:30

Conditioning
2 RFT
Run 800m
20 Push Jerks 165/115#  (RX+ = 185/125#)
50/40 Cal Ski

WOD Notes: Goal is 16-20 min. Run sub = 500ft versa. PJ = 60% (should be able to do them in 3-4 sets. Larger classes will have some athletes do the WOD in reverse order.

Assistance
a) Weighted Sit-ups – Tabata until you get to 100 reps
b) DB Reverse Flies – 4×15

9/8/2020 – WOD

Strength
Every 3 Min x 6 Sets
a) Back Squat – 3 Reps (1 Pause + 1 5 sec tempo + 1 normal) @ 82-85%
b) Strict Pull-ups – 6-8 Reps  (advanced = weighted)

Conditioning
3 RFT
4 Power Clean 235/155# (80%)
30 Wall Balls 20/14# to 10ft
4 Power Clean 235/155# (80%)
25/20 Cal Row

WOD Notes: Goal is 10-13 min. You should be able to do big sets on the wall balls (1-3 sets max). PC should feel heavy to where they take 25-30 sec when you’re fatigued. Row should be paced until the last round.

Assistance
Hollow Rocks – Tabata 10 Rounds

9/7/2020 – WOD

Conditioning
10 RFT
5 Devil Press 50/35#’s
7 Box Jump Overs 24/20″
9 T2B
—rest 1 minute
400m Farmers Carry 50/35#’s

WOD Notes: Goal is 15-20 min. This is a WOD where you should be able to move consistently & maintain the same pace each rd. Record time for WOD & 400m FC. Try to do FC without putting the DB’s down more than 3x & hook grip if you can! T2b sub = toe through ring or v-ups.

Assistance
a) Barbell Curls – 4×12
b) Barbell Skull Crushers – 4×12
c) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
—Superset a/b every 2:30

9/4/2020 – WOD

Conditioning
30 Min AMRAP
Run 600m
50 Lateral Burpees Over Bar
40 Front Rack Lunges 185/125#
6 Rope Climbs 20ft  (RX+ = 18ft legless)

WOD Notes: Goal is 2-3 rds. You will work at the same time for the run/burpees & “You go, I go” for the lunges/RC. RC sub = 2x pulleys/ring rows. You should switch every 10 reps for the lunges & those should feel challenging for 10 each set. 

9/3/2020 – WOD

Strength
Snatch (full) – 1 EMOM x 12 @ 75-90%

Conditioning
Complete 10 RFT (w/ a partner)
15 Russian KB Swings 88/70#
8 Strict C2B Pull-ups  (RX+ = 7 Bar MU)
15/12 Cal Ski

WOD Notes: Partner A will do one full round while partner B rests. You will do 5 rounds each. You should be under 2 minutes every round! Sprint the ski erg!

Assistance
L-Sit/Tuck – Accumulate 3 minutes