Strength
1 Clean + 2 Jerks every 75 Sec x 10 Sets
—Stay between 75-90%
Conditioning
12 Min AMRAP
12 Push Press 135/95# (RX+ = 155/105#)
7/5 Cal Assault Bike
10 Front Squat 135/95#
7/5 Cal Assault Bike
8 Thrusters 135/95#
7/5 Cal Assault Bike
WOD Notes: Goal is 3+rds. All barbell movements should be unbroken each round, so if you have to rest a few extra secs after each bike that’s fine.
Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Weighted Sit-ups – 4×30
Strength
a) RDL – 5×6 Reps @ 70-72% (little heavier than last wk)
b) DB Bench Press: 5×6 reps (heavy) + 1 max set @ 80% (10+ reps)
—Superset a/b every 2:30
Conditioning
5 RFT
6 Power Snatches 135/95# (RX+ = 165/105#)
60 Double Unders
20/16 Cal Row
WOD Notes: Goal is 12-16 min. PS = 70%. DU sub = 30 DU, 120 singles, or 120ft Versa. Snatches should be quick singles. Large classes will stagger 75-90 sec behind.
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 sets
b) Barbell Front Raises – 4×12
c) Reverse Flies DB – 4×15
Strength
Every 3:30 Min x 5 Sets
a) Back Squat: 4 Reps (2 Pause + 2 Regular) @ 80%
b) DB Bicep Curls: 8-10 Reps
C) DB Skull Crushers: 8-10 Reps
Conditioning
4 RFT
7 Dball Over Shoulder 150/100#
4 Wall Climbs (RX+ = 72ft HS Walk)
150m Sled Drag 90/60#
WOD Notes: Goal is 15-19 min. WC sub = 2-3 reps/rd or 2 Laps w/ feet on sliders. You should be able to walk fast with the sled!
Assistance
Weighted Plank – 10 Sets: 30 sec on / 30 sec off
Conditioning
25 Min AMRAP (w/ a partner)
40 Push Jerks 185/125#
80 T2B
120/90 Cal Row
WOD Notes: Goal is 2 rounds. PJ = 65% of max (switch every 5 reps). T2B sub = toe through ring, v-ups, or sit-ups. Break up the row anyway you’d like, but I’d recommend switching every 10-15 cals.
Strength
Every 2:30 x 5 Sets
a) Clean (full) – 2 reps @ 80%+
b) DB Bench Press – 8 reps (heavy)
Conditioning
For Time
125 Double Unders
50 Wall Balls 20/14# to 10ft
25 Power Cleans 175/115#
50 Wall Balls 20/14# to 10ft
125 Double Unders
WOD Notes: Goal is 12-16 min. DU sub = 60 DU, 200 singles, or 250ft versa. WB should feel light to where you can do them in 1-3 sets. PC = 60% (quick singles).
Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes
Strength
Snatch (full) – 2 Reps Every 75 Sec x 10 Sets @ 75+%
—Goal is no misses, so stay light and work on technique. You may power if you don’t have the OH mobility to squat.
Conditioning
12 Min Clock – 4 Rounds
8 Bar Muscle-ups (sub: 8-12 C2B Pull-ups)
400m Run
***Max Power Snatches in remaining time 135/95# (RX+ = 155/105)
WOD Notes: Record time/# of snatches. You should have at least 1 min to do snatches at the end. Scale run to 250m if you can’t run a 400m in under 2 min even when fatigued.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – 4×25
Strength
Every 3 Min x 5 Sets
a) RDL – 7 Reps @ 67-70% (little heavier than last wk)
b) 30-45 Sec HS Hold (against wall) or 45 Sec HS Walk Practice
—Lower bar until it’s slightly off the ground. Even rounds face the wall for HS Hold. Try to hold for a little longer than last week.
Conditioning
5 RFT
10 Devil Press (extra burpee each rep) 50/35#
20/16 Cal Assault Bike
WOD Notes: Goal is 17-21 min. You will do an extra burpee with hands on DB for the push-up, but you don’t have to stand up with DB or jump. DP will take between 90-120 sec/rd & bike should take 60-75 sec/rd.
Assistance
a) One Arm Alt DB Presses – 5×16 (8 each arm)
b) Glute Ham Raises: 4×10-12 or Banded Leg Curls: 4×15
Strength/Skill
Every 3 Min x 5 Sets
a) Back Squat: 5 Reps (3 Pause + 2 Regular) @ 75%
b) T2B: 8-15 Reps (RX+ = 10 Strict T2B)
—If you don’t have T2B, you will practice hollow/arches & get feet as high as possible. We can give you a lower target to hit.
Conditioning
3 RFT
15 DB Hang Sq Cleans 60/40# (RX+ = 70/50#)
150m Sandbag Carry (on shoulder) 125/80#
25/20 Cal Ski
WOD Notes: Goal is 12-15 min. You should be able to do the Hang Sq Cleans in 1-2 sets each rd.
Assistance
a) Strict Pull-ups (wide grip): 5×8-10 Reps (RX+ = weighted or c2B)
b) Weighted Plank: 6 Sets: 45 sec on / 45 sec off
Conditioning
20 Min AMRAP
20 DB One Arm OH Lunges 70/45# (10R + 10L)
50 Double Unders
15 Push Jerks 165/105#
50 Double Unders
12 Power Cleans 165/105#
WOD Notes: Goal is 4+ rd. You will do 10 steps with the DB in the right arm, then 10 with the left arm. DU sub = 25 DU, 100 singles, or 100ft Versa Climber. Use around 50% for the barbell. You should be able to do the jerks in 2 sets & the PC should be quick singles.
Conditioning
In Memory of Ed Broderick 8/11/2020 (Dave Broderick’s Father)
20 Min Running Clock – 14 Min AMRAP
3 Bar Muscle-ups
26 Cal Row
52 Double Unders
*Remaining 6 Min Find a 1RM Snatch (Dave was 6 years old when his dad signed him up to play football)
