Category Archives: WOD

7/4/2023 – Happy 4th of July!

Skill
a) 3 Min AMRAP of Double Unders – retest from a month ago
b) Max Unbroken T2B – July Skill
—We will rest a few minutes in between (a) & (b)

Conditioning
Hero WOD “Riley”
For Time:
Run 1.5 miles
150 burpees
Run 1.5 miles
***If you’ve got a weight vest or body armor, wear it.
—-In memory of Army Sgt. 1st Class Riley G. Stephens.

WOD Notes: You may scale the Runs to 1 Mile each & 100 burpees to finish inside 40 minutes. You may also bike 2500m each time as well if you don’t want to run.

REMINDER: Rage apparel is due July 7th! Please fill out the forms if you’re interested. They were sent through email last week!

7/3/2023 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg – heavier than last wk)
b) DB Pullover – 4×10 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes. 

Conditioning
12 Min AMRAP Ladder
10/9 Cal Ski
2 Front Squats 185/125#
2 C2B Pull-ups
10/9 Cal Ski
4 Front Squats
4 C2B Pull-ups
10/9 Cal Ski
6 Front Squats
6 C2B Pull-ups
***Continue pattern for the remaining 12 minutes

WOD Notes: Goal is to get through the rd of 10(9)/12/12 & into the rd of 14. FS = 60% (should be able to go unbroken through the rd of 8. C2B sub = chin over bar or banded pu.

Assistance
a) Strict Pull-ups (supinated grip) – 5×6-8 Reps (weighted = advanced)
b) Calf Raises (safety bar – heavy) – 4×10 (pause) –hold on to an upright on the rig to balance.

7/1/2023 – WOD

Conditioning
Every 3 Min x 10 Rounds w/ Partner   (Scale Option = Every 3:30)
25/20 Cal Assault Bike
12 Deadlifts 315/205#  (65%)
20 (Burpee + T2B)

WOD Notes: Goal is to push the pace on each round so you have at least 30-45 sec/rd & finish all 10 rounds in each 3 minute window. The burpee + t2b is at the same time. Try to make push-ups strict as possible on the burpees since there’s no other pushing movement in the WOD.

Upcoming Schedule
July 3 (Mon) – Normal Schedule except no 6:45pm class
July 4 (Tues) – 7am & 8:30am Classes only (Hero WOD)

6/29/2023 – WOD

Strength
Choice A: Snatch – 1 EMOM x 12 @ 70%+ (work up to a heavy single)
Choice B (1): One Leg Deadlifts – 4×10 (each leg)
Choice B (2): DB Bent-over Rows – 4×10 (each arm – Heavy control eccentric)
—You will superset (B1&2) every 3:30 if you choose that option. If you’re doing (A), you may stay a little lighter and do 2 reps EMOM. If you need extra rest towards the end to hit a heavy single that’s fine

Conditioning
18 Min AMRAP w/ Partner
150m Backwards Sled Drag 150/100#
10 (2 Power Snatch + 4 OHS) – increasing by rd
6 Rope Climbs 18ft (RX+ = 15ft Legless)

WOD Notes: Goal is 3+ rds. Try to use a belt for the sled drag, since today’s WOD is all pulling. You should be able to alternate between slow jog/fast walk. PS = M: 135/145/155#, F: 95/100/105#. If you don’t have good OH mobility for OHS, you can front squat after the 2 snatches. 

Assistance
a) DB Lateral Raises – 4×10 (control eccentric)
b) L-Sit/Tuck (parallettes) – 20 Sec on / 40 Sec off x 8 sets

6/28/2023 – WOD

Strength
a) Clean – 10×1 @ 75-90%+ (work up to a heavy single)
b) DB Bench Press – 5×8 (slow eccentric – heavy)
—You will do one clean every 1:15, except for every 3rd set is the DB BP. So it’s 5 sets of: (Clean, Clean, 8 BP.). Squat is preferred.

Conditioning
For Time
30 Bar Facing Burpees
40/32 Cal Ski
50 Hang Power Cleans 155/105#
40/32 Cal Ski
30 Bar Facing Burpees

WOD Notes: Goal is 12-15 minutes. HPC = 55% (light to where you can string 10’s in the beginning & then quick 5’s towards the end). Burpees are supposed to be jumping over the bar, but if you can’t jump you may step over. Ski shouldn’t take more than 3 minutes ideally. 

Assistance
a) Glute Ham Raises – 4×10 (advanced = banded)
b) GHD Sit-ups – 5×10+20 Sec Hold (weighted) —-rest 1 min between

6/27/2023 – WOD

Strength
a) Shoulder Press – Work up to a heavy single quickly + 4×8 (3 sec eccentric) @ 65%
b) Face Pulls (pulley) – 4×10
c) Pallof Press – 3×12 (each side: anti rotation)
—18 Min Clock to get this work done. You may mix in (b), (c) as you work up to a heavy single on the shoulder press. No need to use a rack for the shoulder press, but that’s up to you.

Conditioning
For Time
1-8: Dball/Bag Over Shoulder 150/115#
10-80: Double Unders
*Complete 300ft Versaclimber at some point during WOD

WOD Notes: Goal is 11-14 minutes. Round 1 = 1 Dball + 10 DU. Round 2 = 2 Dball + 20 DU, etc… Sandbag/Ball should be a little heavier than you normally use if possible. Two athletes will start on the Versa climber to begin WOD. DU sub = 1/2 Dubs, 2x singles, or 20-30 sec of DU practice/rd. 

Assistance
a) Flagpole from Floor – 4×10 (Lay on back. Grab upright behind you. Lift legs up w/ back off the floor & lower slowly back down to start position)
b) DB Reverse Flies (face incline bench) – 4×15

6/26/2023 – WOD

Strength
a) Bulgarian Split Squats – 4×10 (each leg – build)
b) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes. 

Conditioning
12 Min AMRAP Row For Calories
***Every 2 Min x 6 sets, starting at 0:00, do 15 Heavy Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is to average 15-25 Cals every 2 minutes. You should be able to do the WB unbroken each round but try to use a heavier ball than normal if possible. Choose a target you can consistently hit for all 15 reps!

Assistance
a) Strict Pull-ups (normal grip) – 5×6-8 Reps (weighted = advanced)
b) Calf Raises (safety bar – heavy) – 4×12 (pause) –hold on to an upright on the rig to balance.

6/24/2023 – WOD

Conditioning
For Time w/ Partner
Buy In: 800m Run
40-30-20 Power Snatches (increasing)
40-30-20 C2B Pull-ups (RX+ = 30-20-10 Bar MU)
80-40-20 Double Dutch Burpees
Buy Out: 800m Run

WOD Notes: Goal is sub 40 minutes. PS = M: 135/155/175#, F: 95/105/115#. You could touch n go a few reps on the first barbell, but move to singles then for the remainder of WOD. C2B Sub = chin over bar or banded PU. 

6/23/2023 – WOD

Strength
a) Barbell Hip Thrusts – 5×8 (Heavy – Pause each rep & squeeze)
b) GHR or Hamstring Sliders – 5×8 (control eccentric) or 5×12 (sliders)
c) Barbell Bench Press – Work up to a heavy single, then 5×8 @ 70-75%
d) EZ Bar Curls – 4×12 (heavy)
e) L-SIt/Tuck (pegboard) –6×30 Seconds —rest 45-60 sec in between

6/22/2023 – WOD

Strength
Snatch (Full – if you have good mobility in bottom of OHS)
***Option #1 – 1 EMOM x 10 (start @ 70% & work up to a heavy single)
***Option #2 – 3 EMOM x 10 (stay light 60-70% & work on technique)

Conditioning
12 Min AMRAP
15/12 Cal Row
12 T2B
9 DB Thrusters 50/35#

WOD Notes: Goal is 5+ rds (advanced should be 6+). T2B sub = T2R, GHD SU, Hanging Knee Raises, or leg raises on incline bench. Thrusters should be unbroken & somewhat challenging after the first few rds.

Assistance
a) Reverse Flies (incline bench) – 4×15 (control eccentric)
b) Trunk Rotations (cable) – 4×10 (heavier than last wk)
c) Tibialis Raises – 4×15 (heavier than last wk)