Category Archives: WOD

8/10/2023 – WOD

Strength
a) Push Press – 5×5 @ 75%+
b) One Arm Farmers Carry – 3×50 yards (each arm)
—Superset a/b every 3:30. Go heavy on FC & use handle if necessary.

Conditioning
15 Min AMRAP Row For Total Cals
Every 90 Sec, starting at 0:00 do:
ODD RD = 5 Pull-overs
EVEN RD = 10 Push Jerk 165/110#

WOD Notes: Goal is to avg 10-15 Cals every set (should have at least 45-60 sec to row). Pull-over sub = 12 T2B. PJ = 60% (should be somewhat challenging for 10 unbroken).

Assistance
a) Human Flag Pole – 5×8 (3 sec eccentric)
b) Face Pulls – 4×12

8/9/2023 – WOD

Strength
a) Block Deadlift (3″ riser) – 5×5 + 8 Shrugs @ 70-80%
b) DB Lateral Raises – 4×12 (slow eccentric + pause)
—Superset a/b every 3 minutes. Go heavier for part (a) than you went last wk & no touch n go. Use straps if possible.

Conditioning
6 RFT
5 Power Snatches (increase every 2 rds)
8 C2B Pull-ups  (RX+ = 10-12 C2B or 4-5 Bar MU)
40 Double Unders
—Rest 2 minutes when finished then:
300/250ft Versa Climber Sprint for Time

WOD Notes: Goal is 8-11 minutes for WOD & 1:30-2 minutes on the Versa Climber. PS = (m) 135/155/175#, (f) 95/105/115#. C2B sub = chin over bar or banded pu. DU sub = 20 DU or 50 Singles.

Assistance
a) Strict Pull-ups – 5×8 (weighted) –Sub Heavy Lat Pulldowns (pulley)
b) GHD Sit-ups – 10×15 —Work w/ partner (1:1 – work/rest)

8/8/2023 – WOD

Strength
a) BB Bench Press – 5×5 (pause) @ 75%
b) DB Bicep Curls – 4×12 (same time)
c) GHR or Hamstring Sliders – 4×12
—Superset a/b/c every 4 minutes. Add weight/band for (c) if necessary or do 6-8 negatives.

Conditioning
8 RFT
4 Dball Over Shoulder 150/115#
8 Burpees to Target
150m Run

WOD Notes: Goal is 13-17 minutes. Dball/Bag should be pretty heavy since it’s only 4 reps at a time. Choose a bar that’s just above your reach. The Run is to the “Evoqua” sign.

Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy)
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds

8/7/2023 – WOD

Strength
a) Front Rack BB Step-ups – 5×10 (build to heavy set of 10)
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3 minutes. Try to have your hip just below parallel on the step-ups, so you may stack a mat or 2 in front of the box to shorten the height.

Conditioning
“2023 CF Games Test 12”
For Time – 21-18-15 Reps of:
Assault Bike Cals
Thrusters (m: 115/135/155#, f: 85/95/105#)
Then:
66ft OH Walking lunge (20 steps in place) – 155/105#

WOD Notes: Goal is 10-14 minutes. Thrusters should be broken up into 1-3 sets each rd. We will lunge in place for 20 reps at the end & you may do front rack if your OH mobility is limited.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Curls – 5×10 (heavy & control eccentric)

8/5/2023 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Row
40 DB Bench Press (heavy for 10/set)
40 Box Jump Overs 24/20″
***10/6 Partner Tire Flips at some point each rd

WOD Notes: Goal is sub 40 minutes. This should be a fun/easy Saturday WOD for once so enjoy it! This WOD is “you go, I go” except for the tire flips. Mixed pairs will do 8 flips. BP – You will switch every 10 reps & should feel challenging! BJO – switch every 5 reps (you don’t have to stand on the box).

8/3/2023 – WOD

Strength
a) Hip Thrusts – 5×10 (heavy – pause/squeeze glutes at the top of each rep)
b) Dips (bar/rings) – 5×8 (advanced: use weight or use band for assistance)
—Superset a/b every 3:30

Conditioning
20 Min AMRAP w/ Partner
30/24 Cal Ski
100 Double Unders
12 Hang Squat Cleans (increasing)

WOD Notes: Goal is 5-6 rds. DU you will work at the same time & split up work as needed. HSC: (M) = 135/155/175/195/215/235#, (F) = 95/110/125/140/155/170#. Start at 45% of your hang sq clean & increase from there. Goal is to do 6 in a row the first 3 rds, then do sets of (3) from the 4th round on. 

Assistance
a) L-Sit/Tuck – 10 Sec on / 10 Sec off x 15 Sets
b) DB Bent-over Rows – 4×12 (each arm – heavy)

8/2/2023 – WOD

Strength
a) Deadlift (no touch n go) – 5×5 + 10 Shrugs after 5th rep each set @ 70-80%
b) DB Lateral Raises – 5×10 (slow eccentric)
—Superset a/b every 3:30. You may dip/drive with legs for the shrugs if you want. 

Conditioning
10 Min AMRAP Ladder
4/4 Cal Assault Bike
2 (DB Snatch + Hang DB Snatch) 60/40#  (RX+ = 70/50#)
8/7 Cal Assault Bike
4 (DB Snatch + Hang DB Snatch) 60/40#
12/10 Cal Assault Bike
6 (DB Snatch + Hang DB Snatch) 60/40#
***Continue Pattern for 10 Minutes. Score = total reps, count each DB complex as 1 rep.

WOD Notes: Goal is to get to the round of (24/19 cals) / 12 DB snatches. Reset your bike monitors each rd. Try to get in some of the assistance work with the left over time at the end of class.

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×12 —Work w/ partner (1:1 – work/rest)

8/1/2023 – WOD

Strength
a) Jerk (Rack) – 1×5 @ 75%, 2×3 @ 80%, 2×1 @ 85%+ (OH Hold only on the singles at the end)
b) Good Mornings – 4×10 (keep neutral spine & stay light to work on form if necessary)
—18 Min Clock to get all this work done. You may drop the BB from OH on the hold sets.

Conditioning
3 RFT w/ Partner
6 Overhead Complexes 135/95#  (RX+ = 155/105#)
40 T2B  (RX+ = 50)
400m Sled Drag 150/100#

WOD Notes: Goal is 20-24 minutes. OH Complex = 1 Press + 2 Push Press + 3 Jerks. Use around 75-77% of your Press. You may need to rest a few extra secs before picking up the bar to do your 3rd set of OH complex bc your press will limit you & shoulders will be fatigued. T2B sub = T2R, Hanging knee raises, GHD SU, or weighted SU. You should have a weight on the sled where you can run a lot of it & use a belt! The OH complex/T2B is “you go, I go”, but sled drag is together.

Assistance
a) DB Skull Crushers – 4×12 (heavy)
b) Weighted Hollow Rocks – 40 Sec on / 40 Sec off x 6 Rounds

7/31/2023 – WOD

Strength
a) Overhead/Front/Back Squat – 2×5, 1×3, 2×1 (Find a heavy 5RM, 3RM, 1RM)
b) DB Pullover – 4×12 (heavy)
—Superset a/b as needed. 18 Min Clock to get this work done.

Conditioning
5 Rounds (interval style)
10 Front Rack Step-ups (20″) – increase rds 3 & 5
10 C2B Pull-ups  (RX+ = 15 C2B PU or 5-7 Bar MU)
15 Lateral Burpees over Bar  (RX+ = 18)
—Rest 90 Sec between rounds. Score = total time – 6 minutes.

WOD Notes: Goal is sub 2 min/round. Burpees (you must open up at some point) should be FAST since you have built in rest every round! C2B sub = chin over bar or banded pu (difficult for 10 unbroken). FR step-ups: RX (m): 115/135/155#, (f): 75/95/110#. Do your best to not push off the back leg that’s on the floor. 

Assistance
a) Weighted Plank – 8 Sets: 40 sec on / 40 sec off (same as last wk)
b) EZ Bar Curls – 5×8 (heavy & control eccentric)

7/29/2023 – WOD

Conditioning “45 Min Cap”
500/400 Cal Ski For Time w/ Partner
***Every 10 Minutes x 4 Sets, starting at 0:00 do:
16 Squat Clean n Jerks (increasing)
4 Rope Climbs 20ft  (RX+ = Legless)

WOD Notes: Goal is to try and finish all the calories in under 45 minutes. M = 135/185/205/225#. F = 95/125/135/155#. RC sub = 2x up/downs, 3x heavy pulleys, 10-12 Strict PU or 15-20 Ring rows each.