Strength
Front Squat – 15 min to work up to a heavy single
Conditioning
Make-up/Skill Day!
Assistance
a) Bulgarian Split Squats – 4×8 (each leg) @ 47-52% of FS (heavier than last wk)
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Lat Pullover: 4×12
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 2:30 minutes
Strength
Halting Snatch (full) – 1 every min for 10 minutes. Stay between 70-85%.
—Pause just below the knee for 1 second.
Conditioning
4 Rounds For Time
10 Overhead Squats 155/105#
1 Rope Climb 20ft
150ft Sled Drag 100/60#
WOD Notes: TD = 8-14 min. OHS = 55% of 1RM. RC scale = 1 lap sled pull with arms or 2 up/downs. Sled Drag is to the “Marcor” Sign & back into Rage.
Assistance
a) Ring Dips or Bar – 4×8
—Advanced = use a weight. Novice = banded push-ups
b) GHD Hip Extensions (weighted) – 4×10
—hold barbell behind head & pull bar back while pinching shoulder blades together
Strength
Clean n Jerk – 15 min to work up to a heavy single
Conditioning
3 Rounds For Time
12 Hang Clean n Jerk 165/105#
24 T2B
600m Run
WOD Notes: TD = 14-20 min. HCJ = 55% of 1RM CnJ. You should be able to knock them out in 2 sets each round. You don’t have to squat them. T2B Scale = Do 10-15 reps / round, 12 cal ski erg, or 24 knee above hips.
Assistance
a) DB Bent Over Rows – 5×6 (each arm)
—Pause at the top of each rep for 1 sec. Heavier than last wk.
b) Front Rack Yoke Carry – 5x60ft (heavier than last wk)
—Should be 115-120% of max FS
Strength
Bench Press – 12 min to work up to up to a heavy single
Conditioning
2 Rounds: Complete with a partner for time
30 Dball Over the Shoulder 150/100#
50 Bench Press 185/125 (65%)
120/100 Cal Row
WOD Notes: TD = 21-27 min. You must alternate one rep at a time on the Dball. You must switch every 5 reps on the BP (you may quick switch weights if necessary). You must switch every 15 cals on the rower, which these should be sprints!
Assistance
a) Romanian Deadlifts (RDL) – 4×8 @ 67% of 1RM DL
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) DB Shoulder Presses – 5×6 (heavier than last wk)
c) Hollow Rocks – 5 rounds: 1 min on / 1 min off
Meathead Tuesday!
Strength
Back Squat – 20 min to work up to a heavy single
Conditioning (20 min cap)
150 Wall Balls For Time (30/20# To 10/9ft)
*Top of every minute you must do 4 Burpee Box Jump Overs 24/20″
WOD Notes: TD = 12-20 min. The WOD starts with 4 BBJO. Approach this as a 4 BBJO/10 WB EMOM. Choose a ball to where you can consistently do 10 reps in every 1 min window. Keep in mind that 4 BBJO will take 15-25 seconds. No step-up and overs allowed, so choose a lower box if necessary so that you can jump.
Assistance
a) Accumulate 40 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 25 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 30 on / 30 off for 10 sets
—Make sure to load weight towards lower back/glutes. Heavier than last wk!
Announcement: An 8am class has been added to the Saturday Schedule starting this week!
Ryne – 285# PR!
Open Gym: 12-3pm
Conditioning
For Time
Buy In: Run 800m
Then: 3 Rounds For Time
90 Double Unders
12 Power Snatches 135/95#
20 GI Janes
Buy Out: Run 800m
WOD Notes: TD = 18-25 min. DU scale = 45 DU or 150 singles. PS weight = 60% of PS. GI Jane scale = 20 burpees + 20 ring rows.
Assistance
a) Tabata (10 rounds) Weighted Abmat Sit-ups
b) Lat Pulldown: 4×15
—Loop a band around high pull-up bar & slide pvc pipe through.
Strength
Front Squat – 1×5 @ 75%, 1×5 @ 90%, 2×2 @ 95%, 1×1 @ 100%
Conditioning
Make-up/Skill Day!
Assistance
a) Bulgarian Split Squats – 3×8 (each leg) @ 45-50% of FS
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 4x60ft @ 100-110% of Jerk
—Do DB single arm OH carry if empty yoke is too heavy.
c) Hanging L-Sit (or tuck) Hold (use pegboard) – Accumulate 2 minutes
Reminder: “Girls night” starts tonight after open gym at 6pm. No guys are allowed!
Strength
Snatch (full) – 15 min to work up to a heavy single
Conditioning
For Time
50 Wall Balls 20/14# to 10ft
2o DB Burpee Ground to OH 45/35#
600m Sled Drag 45/25#
20 DB Burpee Ground to OH 45/35#
50 Wall Balls 20/14# to 10ft
WOD Notes: TD = 13-19 min. You should be able to do the 50 wall balls in less than 4 sets at the beginning & end of WOD. You should be able to maintain a slow jog with the sled, since it should be light.
Assistance
a) DB Bench Press – 4×8 (heavy)
b) GHD Hip Extensions (weighted) – 3×12
—hold barbell behind head & pull bar back while pinching shoulder blades together
Strength
15 min to work up to a heavy clean (full)
Conditioning
3 Min Clock (4 rounds total)
10 Power Clean @ 75%
***Row for Max Cals with remaining time in 3 minutes.
—Rest 3 minutes between rounds
WOD Notes: TD = 30-50 cals each round. The row should be 95%+ effort, so do not hold back! The PC should feel fairly heavy for 10 reps. The 10 reps should take you around 60-70 sec. Record score as total calories rowed.
Assistance
a) DB Bent Over Rows – 4×8 (each arm)
—Pause at the top of each rep for 1 sec
b) Front Rack Yoke Carry – 4x60ft (heavy)
—Should be 110-120% of max FS
