Category Archives: WOD

11/18/2021 – WOD

Strength
Snatch – 5×5 (Squat at least 2 if you have mobility)
—One Set every 2 minutes. Use 70-75% the entire time.

Conditioning
150/120 Cal Row For Time
***Every 90 Sec do:
EVEN rds = 10 Jerks @ 155/105#
ODD rds = 3 Wall Walks or 60ft HSW

WOD Notes: Goal is to complete WOD in 7-10 sets (9-14 min). At 3.2.1..Rage, WOD starts with 10 jerks. They should be around 55% of max & you should be able to do them unbroken. You don’t have to reset monitor throughout workout. WW sub = walk around plyo box in pike position 1.5x.

Assistance
a) DB Standing Leg Curl (use monkey feet) – 4×10 each Leg
b) DB Shoulder Presses – 4×10 (both at same time)

11/17/2021 – WOD

Strength
a) BB Hip Thrusts – 5×10 (heavy – pause at top of each rep)
b) DB Bent-over One Arm Rows – 4×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
4 RFT
25 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10/9.5ft)
12 C2B Pull-ups (RX+ = 5-8 Bar MU)
8 Laps Dball/Bag Carry (shoulder) 150/100#

WOD Notes: Goal is 12-16 min. WB should be done in 1-2 sets each rd if possible. C2B sub = chin over bar, banded PU, or Lat pulldown (pulley). 1 Lap = 6 mats (36ft). Try to go unbroken on the Carry each rd & take turns carrying on each shoulder.

Assistance
a) GHD Situps – 6×12 (3 sec tempo down)
b) DB Lateral/Front Raises – 4×12 (each)

11/16/2021 – WOD

Strength
a) Bench Press – 5×5 @ 75%
b) Pulley Straight Arm Pulldown – 5×8 (heavy)
—Superset a/b every 3 minutes

Conditioning
8 RFT
9 T2B
7 Bar Facing Burpees
5 Power Cleans (increase every 2 rds)

WOD Notes: Goal is 10-13 minutes. T2B sub = weighted sit-ups or leg raises. Try to jump over bar on the burpees, but you may step if necessary. You will have 4 different weights for the workout. M: 165/185/205/225. F: 115/125/135/145.

Assistance
a) Pulley Trunk Rotations – 4×12 each side
b) Pulley Tricep Pushdowns – 5×10 (heavy)

11/15/2021 – WOD

Strength
a) Back Squat – 5×5 @ 75% (across all sets)
b) One Arm High Pulls – 4×10

Conditioning
12 Minute Running Clock
15/12 Cal Assault Bike
50 Double Unders
30/24 Cal Assault Bike
100 Double Unders
45/36 Cal Assault Bike
150 Double Unders
*Max Cal Assault Bike in remaining time

WOD Notes: Goal is to try and finish in under 12 min or have a little bit of time to get as many calories. DU sub = 1/2 DU or 2x singles. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) 8 DB Bicep Curls (at same time) + 80ft Gun Walk 

11/13/2021 – WOD

Conditioning “35 Min Cap”
3 RFT w/ Partner
10 (4 Front Rack Lunges + 4 Thrusters) 135/95#
60 Hang DB Power Cleans 50/35#’s
80/60 Cal Row

WOD Notes: Goal is sub 35 min. You should be able to link lunges & thrusters together without dropping bar, but feel somewhat challenging. You may break up the other work anyway you’d like.

11/11/2021 – WOD

Strength
3 Position Snatch – Floor + Above Knee + Below Knee – 5 Sets @ 70-75%
—Goal is no misses and shouldn’t feel super heavy. Work on technique.

Conditioning
5 RFT
9 DB Bench Press (heavy)
12 T2B
15/12 Cal Assault Bike

WOD Notes: Goal is 11-14 minutes. T2B sub = weighted sit-ups/leg raises. BP should feel challenging for 9 unbroken each round. 

Assistance
a) One Arm High Pulls – 4×10 each arm
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes

11/10/2021 – WOD

Strength
Deadlift – 15 Min to work up to a heavy single

Conditioning “24 min cap”
Complete For Time w/ partner
100/80 Cal Ski
30 Dball over Shoulder 150/100#
80 Burpee Box Jump Overs 24/20″
30 Dball over Shoulder 150/100#
100/80 Cal Ski

WOD Notes: Goal is 20-23 minutes. The WOD is “you go, I go” except for BBJO (you will work at the same time. Try to land low and get off the box instead of jumping higher than you have to. I’d recommend 30 sec on / 30 sec off sprints. 

Assistance
a) GHD Situps – 5×15 (3 sec tempo down)
b) DB Lateral/Front Raises – 4×10 (each)

11/9/2021 – WOD

Strength
Front Squat – 15 Min to Work up to a heavy single
—Go for a PR if you feel good or work up to 90%+

Conditioning
12 Min AMRAP
5 Front Squats 185/125# (60%)
6 C2B Pull-ups  (RX+ = 4 Bar MU)
30 Double Unders

WOD Notes: Goal is 8+ rounds. You should have to rest a few extra secs after the DU before you pickup bar each rd (so it shouldn’t feel super light). DU sub = 15 DU or 50 singles. 

Assistance
a) 30 Sec Russian Twist + 30 sec Hollow Rock + 30 Sec Flutter Kicks – 4 sets
b) Tricep Pushdown (cable pulley) – 4×12 (heavy)

11/8/2021 – WOD

Strength
Split Jerk – 15 Min to work up to heavy single
—Go for a PR if you feel good!

Conditioning
20 Min AMRAP
25/20 Cal Row
20 One Arm DB Hang Snatches 60/40#
20 One DB Push Presses 60/40#

WOD Notes: Goal is 4+ rds. The snatches & PP are not alternating, so you will do 10R + 10L. You should be able to do all 20 reps unbroken then rest if you need to before the PP. Try to average 4 min/round & use legs on rower with a 20-25 stroke rate.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls – 4×10 (palms up at same time)

Food of the Week (wk 7)
1) No Alcohol
2) Pistachios – 3x/wk
3) Pea Protein Milk or Powder – 4x/wk
4) Raspberries – 3x/wk
5) Peppers – 3x/wk

11/6/2021 – WOD

Conditioning
30 Min Clock – 3 Rounds w/ Partner
80/60 Cal Assault Bike
4 Rounds of:
1 Rope Climb 20ft
2 Wall Walks  (RX+ = 30ft HSW)
Then: 20 (Power Clean + Squat Clean)

WOD Notes: Goal is to have 5+ min to work up to a heavy single at the end of the WOD. On the 3rd round of the barbell, you will just work up to a single heavy clean. Mens RX = 135/185#. Womens RX = 95/125#. You should touch n go the PC/SC complex. Partner A will RC while partner B WW. You will each do 4 rounds of that. Make sure to sprint the bike each time you get on (90%+ effort). RC sub = 8 ring rows or 2 up/downs. WW sub = Walk one time around plyo box in pike position.