Category Archives: WOD

1/10/2018 – WOD

Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 65%, Min 5-8: 2EMOM @ 70%, Min 9-12: 1EMOM @ 75%

Conditioning
20 Min AMRAP (with a partner – relay style)
5 Ring Muscle-ups or 6 GI Janes
10 Deadlifts 225/155#
25/20 Cal Bike

WOD Notes: TD = 10-14 rd. Each round should be 95%+ effort. Partner B will start when Partner A gets to 20/15 cal on the bike. You may do Bar MU instead of GI Janes. If you can do a PU, use a bar that is above your reach. DL (45%) should be light to where you can do all 10 reps touch n go each round (with good form).

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×20 (3 sec count down + 3 sec count up)

1/9/2018 – WOD

Strength
Push Jerk + Split Jerk (use rack) – 10(65%), 8(67%), 6(70%), 4(75%), 2(80%)
—Each set you must do half reps PJ & the 2nd half of SJ. Work on speed under the bar with these sets as they shouldn’t feel super heavy this wk.

Conditioning
12 Min AMRAP
8 One Arm DB Clusters 70/45# (4R + 4L)
12 T2B
35 Double Unders
—Rest 1 minute
5 Min AMRAP Ski For Cals With Partner (30 on/30 off)

WOD Notes: TD = 6-9 rd / 75-120 cals. You may touch n go the clusters & only one head of DB has to hit floor. T2B scale = 8 reps (if you have trouble linking) or 12 V-ups/Tuck-ups. DU scale = 15 DU or 60 singles.

Assistance
a) RDL (snatch grip) – 4×8 @ 110% of snatch
b) DB Floor Press – 4×12 (heavy)
c) Hollow Rocks – Tabata: 10 Rounds

1/8/2018 – WOD

Strength
a) Back Squat (no belt) – 10(72%), 8(75%), 6(77%), 4(80%), 2(82%)
—Pause for one sec on the last rep of each set. This shouldn’t feel too challenging, since we will increase weight each week with this same rep scheme.
b) One Arm High Pulls – 4×8 (each arm)

Conditioning
20 Min AMRAP – “Nutrition Baseline WOD”
30/23 Cal Row
20 Burpees
10 Laps Dball Carry (shoulder) 150/100#

WOD Notes: TD = 4-5 rd. Make sure to alternate shoulders each round when you carry the ball. 6 Mats = 1 lap.

Assistance
a) Strict Pull-ups: 6×4-8 reps every 90 sec (sub: 3 negatives)
b) Weighted Plank: 6 sets: 45 sec on / 45 sec rest

Announcement: The free Nutrition Challenge starts today! Point Sheets are on my desk! Prizes will be awarded at the end of the challenge for the athlete with the most points accumulated. Also, please try to give 100% effort today during the WOD, since we will repeat this at the end of the challenge!

1/7/2018 – WOD

Open Gym: 11-1pm

1/6/2018 – WOD

Conditioning
4 Rounds For Time
10 DB Power Cleans 70/45#
5 Strict L-Pull-ups
20 T2B
5 Strict L-Pull-ups
30 Wall Balls 20/14# to 10ft Target
—Rest 2 minutes after completing 4 rounds then immediately into
30/25 Cal Row For Time

WOD Notes: TD = 16-20 min / :50 sec-1:30 for row. T2B Scale = 10-15 reps or 20 V or Tuck-ups. L-PU scale = Strict C2B or chin over bar (no kipping). DB cleans should be touch n go (feel challenging), which you can break them up into 2 sets in the later rounds.

REMINDER: Nutrition Challenge Meeting is today from 11:15-11:45!

1/5/2018 – WOD

Strength
Back Squat – 12×1 (start @ 70% & build to a heavy single)

Conditioning
Make-up/Skill Day!

Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) Core – 4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold

REMINDER: Nutrition Challenge Meeting is tomorrow (Sat) from 11:15-11:45!

1/4/2018 – WOD

***Class Update: Open Gym 3pm. Classes – 4,5,6pm. 7pm is cancelled***

Strength
Snatch (no contact) – 1 rep every 45 sec for 15 reps
—Start @ 65% & work up to 85% by the end

Conditioning
For Time
500m Ski
30 KB Swings 70/53#
100 Double Unders
15 Ring Muscle-ups or 25 GI Janes
100 Double Unders
30 KB Swings 70/53#
500m Ski

WOD Notes: TD = 13-16 min. KB swings should be done in 1-2 sets. DU scale = 50 DU, 200 singles, or 2 min clock max reps. If you have MU, but have a hard time linking, scale the reps down to 6-12.

Assistance
a) DB Shoulder Press (both arms at same time) – 5×8 (heavy)
b) Banded Dball Carry (march in place) – 4×60-75 sec
c) L-Sit/tuck (Pegboard) – 10×25 sec (rest 60 sec between)

REMINDER: Nutrition Challenge Meeting is Saturday from 11:15-11:45!

1/3/2018 – WOD

Strength
Clean (halting) + Split Jerk (pause in bottom of dip) – 1 rep every min for 12 min (12 reps)
—start @ 70% & work up to 90%. Pause just below knee for halting clean.

Conditioning
18 Min AMRAP (complete with a partner – relay style)
5 Clusters @ 75% (of thruster/PP)
25/20 Cal Row

WOD Notes: TD = 8-12 rd. Clusters should feel heavy by the 5th rep & take about 25-35 sec to do the 5 reps. The row should be 95%+ effort, since you will have built in rest. Partner B will go when Partner A gets to 20/15 cals on the rower.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×15 (5 sec count down + 3 sec count up)

1/2/2018 – WOD

Conditioning
5 Rounds For Time
10 Back Rack Lunges (50% of Back Sq)
2 Rope Climb 20ft
20 Burpees

WOD Notes: There is no strength programmed today, since WOD will take 15+ min and I’d like for you to complete at least (2) assistance exercises with the remaining time left in class. Lunges should feel heavy, but not to the point to where you’re failing. RC scale = climb 12-15 ft, do 4 down/ups, or 15 ring rows.

Assistance
a) RDL – 4×7 @ 65%
b) DB Floor Press – 4×10 (heavy)
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off

1/1/2018 – Happy New Year!

***Today’s Schedule: Open Gym 9-1pm***

Strength
Back Squat – 10×2  (start @ 75% & build to a heavy set of 2)

Conditioning
For Time
4 Dball Over Shoulder 150/100#
20/15 Cal Bike (12/8 Assault)
8 Dball Over Shoulder
40/30 Cal Bike (25/15 Assault)
12 Dball Over Shoulder
60/50 Cal Bike (40/30 Assault)
16 Dball Over Shoulder
80/65 Cal Bike (50/40 Assault)

WOD Notes: TD = 15-18 min. You may scale the reps and use a heavier ball if necessary.

Assistance
12 Min EMOM (same as last wk)
ODD = 6-8 Strict PU (c2b)
EVEN = 45 sec plank (weighted)