Category Archives: WOD

11/29/2018 – WOD

By WOD

Strength
Clean + Front Squat + Jerk – 1 set every 90 seconds for 6 sets
—Start @ 70% & work up to a heavy set. Clean may be power or squat.

Conditioning
In 4 Person Teams, Complete 40 Rounds For Max Cals (each person does 10 rounds of 30 sec sprint, with 90 sec rest relay style)
Ski Erg – 5 Rounds each
Air Dyne Bike – 5 Rounds each

WOD Notes: WOD starts with the ski erg. Record 2 separate scores: 1) Ski cals 2) Bike cals. Each round should be ALL OUT (do not hold back!). You will sprint for 30 sec, then get 90 sec rest. Make sure transitions are fast between team members! When the 4th athlete finishes their last ski erg sprint, the 1st athlete should be ready to go on the bike. You may use different bikes and add up the cals at the end if your athletes are different heights.

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curls – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object

11/28/2018 – WOD

By WOD

Strength
Snatch – 1 Pwr Snatch + 1 Sq Snatch + 1 OHS (3 sec pause in bottom)
—6 sets @ 70-80%. If OH mobility is limited, you can do sets of 3 power snatches. 

Conditioning
3 RFT
15 T2B (RX+ = 20)
20 Overhead Squats 115/75#
15 C2B Pull-ups (RX+ = 20)
12 Power Snatches 115/75#

WOD Notes: This WOD is meant to be shorter than the last 2 days (under 15 minutes). Barbell should feel light for the OHS/PS to where you can go unbroken on the squats and quick singles on the snatches. If OH mobility is limited, do front squats.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 12 Rounds or Accumulate 130 reps as fast as you can

11/27/2018 – WOD

By WOD

Strength
Deadlift – 1×10 (65%), 1×8 (70%), 1×6 (75%), 1×4 (80%), 1×2 (85%)
—No touch n go. Lower under control each rep.

Conditioning (20 min cap)
10 RFT
4 DBall over Shoulder 150/100#
8 Burpees
12/9 Cal Row

WOD Notes: You should be able to move the entire time throughout this WOD. Goal is to avg under 2 minutes each round! Reset monitors after each round!

Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt)

11/26/2018 – WOD

By WOD

Strength
a) Back Squat (5 sec tempo down) – 5×5 @ 72-77%
b) One Arm Shoulder Press – 4×8 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning (16 min cap)
5 RFT
30 Wall Balls 20/14# to 10ft
15 DB Hang Power Cleans 50/35#’s
75 Double Unders

WOD Notes: This is meant to be tough to finish. You have to avg just over a minute/rd for each minute in order to finish. WB should be unbroken the 1st/2nd round & done in 2 sets after that (should feel light!). DB HPC should feel light as well to where you do them in 1-2 sets. Please DO NOT drop DB, thank you! DU scale = 25-50 DU, 125 singles, or 1 min amrap of DU.

Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off
—partner a will try to resist moving side to side as partner b pushes hips.

11/24/2018 – WOD

By WOD

Conditioning (Partner WOD)
18 Min AMRAP
12 (2 Pwr Cleans + 2 FS + 2 FR Lunges + 2 PP) 155/105#
40 T2B (partner must hold bottom of squat)
40 Bar Facing Burpees (partner must hang from pu bar)
—rest 2 minutes
80/60 Cal AD or 50/30 Assault For Time

WOD Notes: Goal is to finish 2 rounds. The BB complex should be unbroken & be about 50% of CnJ. For the T2B, partner b must hold bottom of squat while partner a is working on T2B. For the BFB, partner b must hang from a pu bar as partner a is working on their burpees. For the bike I only want you to do one sprint each!

11/23/2018 – WOD

By WOD

Open Gym: 8am-1pm

Strength
Back Squat (banded) – 12×2 @ 60%
—One set every minute. The goal is to move the weight with speed. Use green bands.

Conditioning
Make-up/Skill Day!

11/21/2018 – WOD

By WOD

Strength
Clean n Jerk – 1 EMOM for 15 Min
—Start @ 65% & work up to a heavy single

Conditioning
For Time
50 Thrusters 75/55#
150 Double Unders
50/40 Cal Row

WOD Notes: This WOD is meant to be quick (7-10 min). Thrusters should be super light to where you can do them in 1-3 sets! DU scale = 250 singles, 75-100 DU, or 3 min of max DU.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 12 Rounds or Accumulate 120 reps as fast as you can

Schedule This Week
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal

11/20/2018 – WOD

By WOD

Strength
Bench Press – Work up to a heavy single, then 3×10 @ 70%

Conditioning
2 Min AMRAP x 10 with a partner
10 Power Snatches 155/105# (70%)
Max Cal Ski

WOD Notes: Score = total cals between you & your partner (do not reset monitor). You should have about 45-60 sec to ski each round. Snatches can be touch n go for a few reps or quick singles! Weight should feel moderately heavy.

Assistance
a) RDL – 5×5 @ 75% (little heavier than last wk)
b) Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt)

Schedule This Week
Mon & Tues – Normal
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal