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
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
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
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.
Strength/Conditioning
Make-up/Skill Day!
Saturday Schedule
8am – Open Gym
9am – Class
10am – Class
11-12pm- Open Gym
Sunday Schedule
Closed
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)
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
Strength
a) 3 Push Press + 3 Push Jerk (use rack) – 5 sets (should feel tough for 6 reps)
b) DB Bent-over Rows – 4×12 (each arm)
—Superset a/b.
Conditioning
90 Sec AMRAP x 12 (with a partner)
50ft HS Walk or 3 Wall Climbs
8 DB Hang Power Cleans 70/45#
Max Cal Row
—rest 90 sec between rounds
WOD Notes: DB should feel heavy for the “Hang Bicep Curls”. Make sure to use hips & keep low back locked in & tight. You & your partner will do 6 rounds each. Score = total cals. You should have about 45 sec on the rower each rd. Another HS walk or WC scale = 1 full lap with feet in sliders.
Assistance
30 Sec Hollow Hold + 30 Sec Hollow – 5 sets
Strength
Hex Bar DL – 1×10 @ 70% + 3×5 @ 80% + 2×3 @ 85%+
—No touch n go
Conditioning (18 min cap)
7 Rounds For Time
5 Dball Over Shoulder 125/80#
12 Wall Balls 30/20# to 10/9ft
200m Run
WOD Notes: Dball should feel light to where you can go through them quick. You should lap sandbag/ball first then bearhug & drive hips up aggressively. WB should be unbroken each round. The run is to the first curb to the next parking lot entrance.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) One Arm High Pulls – 4×12 (each arm)
Conditioning
For Time (with a partner)
Buy In: 250m Sled Drag 135/90#
3 Rounds
30 Devil Press 50/35# (Partner Hangs from PU bar)
50 T2B
50 Squat Cleans 135/95# (RD 2 = 40 @ 185/125#, RD 3 = 20 @ 225/145#)
Buy Out: 250m Sled Drag 135/90#
WOD Notes: Clean weight = 45/60/70% by round. T2B Scale = toe through ring or knee above hips. You should be able to run slowly with the sled or walk FAST!
