Strength
a) Back Squat – 5×3 (pause) @ 80% (heavier than last wk), 1×8-12 Reps @ 70%
b) Strict Pull-ups (supinated) – 5×8 (advanced = weighted or use a band)
—Superset a/b every 3:30. Try to pick a weight for all 5 sets. We will increase each wk.
Conditioning
6 RFT
15/12 Cal Ski
12 Box Jump Overs 24/20″
15 Russian KB Swings 88/70#
WOD Notes:
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×10 each arm
—Go a little lighter for part (a).
Conditioning
2 RFT w/ Partner
200/160 Cal Row
12 Rope Climbs 18ft
40 Clusters (increase 2nd round)
WOD Notes: Goal is sub 40 min. RC sub = climb 10-15ft or 2 up/downs per RC. Cluster = M: 145/175#, F: 100/115#. Switch as needed on everything. Clusters should be about 50/60% of CnJ weight.
Strength – “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Bench Press – 4 Reps (pause each rep) @ 80%+, 1X ME @ 70%
b) Tib Raises (4 sets) – 12-15 Reps
c) Barbell Bent-over Rows (supinated) – 10 Reps
d) GHD Sit-ups – 15-20 Reps
e) FR Lunges (barbell) – 10 Reps (5+5)
Notes: Try to stay on a 7 minute interval for all 5 movements & go close to failure on everything!! If you leave a few reps in the tank for all sets, you won’t see any gains! Start at a different station for large classes. Use same barbell for rows & Lunges & adjust weights accordingly to make it difficult for both!
Conditioning
5 Min AMRAP of Double Unders
WOD Notes: Goal: Advanced = 300-400, Intermediate = 100-300, Novice = Just practice
Assistance
a) L-SIt/Tuck (pegboard) – 15 Sec on / 30 Sec off x 15 Sets
b) EZ Bar Bicep Curls – 4×12
Strength
a) Deadlift (3″ deficit) – 5×4 @ 80-82% (heavier than Wk 1)
b) GHR (3×15) or Hamstring Sliders (3×15)
c) DB Shoulder Press – 5×7 (5 sec eccentric)
—Superset a/b/c every 4 min (ODD RDs) & every 3:30 on EVEN RDs. Stand on 3-4 mats or a 55# red comp plate. Work with a partner to make clean-up quicker.
Conditioning
1:30 Min AMRAP x 12 w/ Partner (interval)
8 Sandbag Squats + 6 Lap Sandbag Carry (150/115#)
Max Cal Ski
WOD Notes: Goal is to have 30-40 Sec to ski each round. Squats are done w/ the bag/ball on your back. For the carry, ODD RD’s = leave on your back & EVEN RD’s = Bear Hug. The hard part will be positioning the bag/ball on your back for your squats. Ski Ergs should be lined up where the bikes are on that side of gym w/ the bag/ball in front of them to make transitions quick. 1 lap = 5 Mats. Each partner does 6 rounds, score = total cals.
Assistance
a) Weighted Sit-ups – 5×20 (hold DB behind head)
b) DB Front Raises – 4×10 (pause each rep)
Strength
3 Position Snatch – Floor + Low Hang + Hang – 1 Every 90 Sec x 8 Sets (same or little heavier than last Wk)
—Start @ 60% & Build to a heavy complex. Take extra time at the end if needed. You may drop the bar in between reps if necessary. Squat if you have the OH mobility.
Conditioning
5 RFT
4 Wall Walks
12 DB Snatches (2 arm) 50/35#’s
15/12 Cal Bike
WOD Notes: Goal is 11-15 minutes. WW sub = 2-3 WW or 30-40 Shoulder Taps. You can touch one head to the ground on the 2 arm snatches. Reset monitors after each round.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) DB Lateral Raises – 4×12
Strength
a) Back Squat – 5×4 (pause each rep) @ 80% (heavier than last Wk)
b) DB Pull-over (1 DB) – 5×10
—Superset a/b every 4 minutes. Try to pick a weight for all 5 sets. We will increase each wk.
Conditioning
For Time
20 Power Cleans 185/125#
30 T2B
50 Burpee Box Jump Overs 24/20″
30 T2B
20 Power Cleans 185/125#
WOD Notes: Goal is 13-17 minutes. PC = 65% (quick singles & feel moderately heavy). T2B sub = T2R, GHD SU, or weighted SU. Try to jump if you can & use a lower box if necessary.
Assistance
a) Weighted Plank (alternate lifting one leg up) – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×12 each arm
—Go a little lighter for part (a).
Conditioning
3 RFT w/ Partner
80/65 Cal Row
60 Wall Balls 30/20# to 10/9.5ft
40 C2B Pull-ups
20 Dball Over Shoulder 150/115#
WOD Notes: Goal is sub 35 minutes. WB should be heavier than normal. C2B sub = chin over bar or banded pu. DBall should be heavier than normal too.
Strength “Full Body CIrcuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Bench Press – 5 Reps (pause each rep) @ 75-80%
b) Tib Raises (4 sets) – 12-15 Reps
c) Ring Rows – 10 Reps (pause each rep)
d) GHD Sit-ups – 15-20 Reps
e) Lunges or Split Squats – 12 Reps (6+6)
Notes: Try to stay on a 7 minute interval for all 5 movements & go close to failure on everything!! If you leave a few reps in the tank for all sets, you won’t see any gains! For the Lunges, hold weights at your sides. If you want to sub single DB rows for ring rows, you may do that as well. Start at a different station for large classes.
Conditioning – “Optional”
For Time
500ft Versa Climber OR 1000m Row For Time
WOD Notes: You should be under 5 minutes for either of them. The warm-up (10 minutes) + Set-up for strength (5 minutes) + Strength (35 Minutes), doesn’t leave a lot of time for the conditioning, so if you don’t have time to do it that’s ok (that’s what the 100k challenge is for!).
Assistance
a) L-SIt/Tuck (pegboard) – 30 Sec x 6 (Rest 90 Sec between)
b) EZ Bar Bicep Curls – 4×10
Strength
a) Deadlift (3″ Deficit) – 5×5 @ 75-80%
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset every 3:30. Stand on 3-4 mats or a 55# red comp plate.
Conditioning
15 Min AMRAP Cal Bike
***Every 1:30 starting at 0:00 do:
ODD Rounds: 8 Push Jerks 165/110# (60%)
EVEN Rounds: 12 Bar Facing Burpees
WOD Notes: Goal is to get 100/80 cals total. At 3.2.1…Rage, you will do 8 Jerks & then bike until the 1:30 mark. When the clock gets to 1:30, you will do 12 Bar Facing Burpees, then bike until the 3 min mark. Repeat this pattern for 10 rounds (40 PJ & 60 BFB total).
Assistance
a) Weighted Sit-ups – 4×25 (hold DB behind head)
b) DB Front Raises – 4×12 (pause each rep)
Strength
3 Position Snatch – Hang + Low Hang + Floor – 1 Every 90 Sec x 8 Sets
—Start @ 60% & Build to a heavy complex. Take extra time at the end if needed. You may drop the bar in between reps if necessary. Squat if you have the OH mobility.
Conditioning
20 RFT w/ Partner (interval)
8 Alternating DB Snatches (increase after rd 10)
12/10 Cal Ski
WOD Notes: Goal is to finish under the 20 min cap (won’t be easy). You will do 10 rounds each with your partner. Should be around 1 min of work to 1 min of rest. You will have to SPRINT the ski! Reset the monitor after each round. RX Weights = M: 70/80#, F: 50/55#. Both heads should hit the ground on the snatches.
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises – 4×12
