Strength
Back Squat – 6×5 @ 82% (30 reps)
—Do 1 set every 1:45 min. Try to avoid wearing a belt if possible.
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) Sandbag Bear Hug + March – 3 sets ME (heavy)
Strength
Snatch – 3 reps every 1:15 for 7 sets @ 85% (21 reps)
—You must squat all 3 reps
Conditioning (20 Min Cap)
100 Thrusters For Time 75/55#
*Top of every min do 7/4 Cal Ski
WOD Notes: TD = 10-16 min. WOD starts with the ski erg! Thrusters should be light to where you don’t even have to think about picking up the bar each rd. You should be aiming to get 7-10 thrusters/min. Ski ergs should be right near your barbell to minimize transitions. We can get 8 athletes going at once. “4” athletes will start at 3.2.1…Rage, the other “4” will start at the 30 sec mark. If you get to a point in the WOD where you cant get 7/4 cals, just ski for 25 sec each round. RESET monitors each minute! DO NOT let go of handles on the ski ergs!
Assistance
a) Bench Press (close-grip) – 4×10 (same as last wk)
b) DB/plate Rear Delt Raises – 4×10 (same last wk)
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 3x100m (50m each arm – use 33% of DL)
—Use straps if you have them.
Strength
Clean n Jerk – 3 reps every 1:30 for 7 sets @ 82% (21 reps)
—You must squat 2 out of 3 reps.
Conditioning
4 Rounds For Time
2 Rope Climbs 20ft
9 Dball Over Shoulder 150/100#
35/30 Cal AD Bike
WOD Notes: TD = 13-19 min. RC scale = climb to 15ft, 2 laps sled pull with arms, or 15-20 ring rows/rd.
Assistance
a) Bulgarian Split Squats (front rack) – 3×8 each leg (55% of FS – same weight as last wk)
—rest 60 sec between legs. 3 sec tempo down.
b) BB Bent-over Rows (supinated grip) – 4×10 (heavy)
c) GHD Sit-ups – 3×15 (tempo 5 sec count down)
Strength
Push Press – 6×5 @ 85%
—Do 1 set every 1:45. Should be touch n go.
Conditioning
5 Rounds For Time (interval style)
8 Hang Power Clean 145/100#
8 Push Jerk 145/100#
8 Overhead Lunges 145/100#
30/25 Cal Row
—Rest 90 sec between rounds
WOD Notes: TD = 2-3 min/rd. Subtract 6 min from your total time & record on whiteboard. The goal is to pick a weight that is challenging to where you can do all 24 reps unbroken with the barbell. If OH mobility is limited, you may do front rack lunges. The row should be 95%+ effort!
Assistance
a) RDL (clean grip) – 5×6 @ 70% of DL
b) One Arm High Pulls – 5×6 (use heavier weight than last wk)
c) Hollow Rock – 6 sets: 30 on / 15 sec rest
Strength
Back Squat – 6×5 @ 80% (30 reps)
—Do 1 set every 1:45 min. Try to avoid wearing a belt if possible.
Conditioning
For Time
27 Burpee Box Jump Overs 24/20″
400m Run
21 Burpee Box Jump Overs 24/20″
400m Run
15 Burpee Box Jump Overs 24/20″
400m Run
9 Burpee Box Jump Overs 24/20″
400m Run
WOD Notes: TD = 11-17 min. Scale the height of the box and jump up & over if necessary. No step-ups allowed! You should be able to maintain a steady pace throughout the WOD, so don’t go out too fast!
Assistance
a) Weighted C2B Pull-ups – Accumulate 60 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×30 sec (heavy)
—Rest 30 sec between sets
Earth Fed Muscle Protein back in stock!
Schedule Today
8am: Open Gym
9am & 10am: Class
11-1pm: Open Gym
Conditioning
3 Rounds For Time With a Partner
80 Wall Balls 30/20# To 10/9ft
60 KB Swings 70/53#
600m Run
***You must do 120/80 Cals on the Ski Erg with your partner, switching every 10 cals (so you should be sprinting!).
WOD Notes: TD = 30-40 min. Half the teams will buy in with the ski erg & the other half will finish with the ski erg after they finish WOD. Men will do 6×10, Women will do 4×10. You do not need to wait for your partner to finish the run each round to start the WB (you don’t have to run together).
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 3×15 (weighted)
b) One Arm Shoulder Press – 3×10 (each arm – heavy)
Strength
Back Squat – 6×6 @ 77% (36 reps – no belt)
—Do 1 set every 2 min for 10 min
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) 100m Sandbag Bear Hug Walk – 3 sets (heavy)
Tomorrows Schedule (Saturday)
8am: Open Gym
9am: Class
10am: Class
11am-1pm: Open Gym
Strength
Snatch – 4 reps every 1:30 for 6 sets @ 80-82% (24 reps)
—You must squat 3 out of the 4 reps each set
Conditioning
5 Rounds (interval style)
8 Deadlifts 295/185# (60%)
16 Bar Facing Burpees
—Rest 90 sec between rounds
WOD Notes: TD = 1:15-1:45/round. Deadlifts should be touch n go every round, which they shouldn’t feel too heavy. Each round should be 100% ALL OUT! Record score as total time minus 6 minutes.
Assistance
a) Bench Press (close-grip) – 4×8 (heavy)
b) DB/plate Rear Delt Raises – 4×8 (heavier than last wk)
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 150m (75 each arm – use 30% of DL)
—Use straps if you have them.
Strength
Clean n Jerk – 4 reps every 1:30 for 6 sets @ 77-80% (24 reps)
—You must squat 2 out of the 4 reps
Conditioning
For Time
1000m Row
9 Thrusters 135/95#
9 C2B Pull-ups
15 Thrusters 135/95#
15 C2B Pull-ups
21 Thrusters 135/95#
21 C2B Pull-ups
1000m Row
WOD Notes: TD = 13-19 min. Thrusters should be unbroken the round of 9 & 15, but you will have to breakup the round of 21. The weight you use in the WOD, you should be able to do 30 reps unbroken fresh. C2B scale = chin over bar or banded PU. Large classes will have to stagger 4 min apart.
Assistance
a) Bulgarian Split Squats (use BB in front rack) – 4×6 each leg (55% of FS)
—rest 60 sec between legs. 3 sec tempo down.
b) Bent-over DB Rows – 4×10 each arm (pause at the top for a sec)
c) GHD Sit-ups – 3×12 (tempo 5 sec count down)
