Category Archives: WOD

6/6/2023 – WOD

Strength “18 Min Clock”
a) Push Jerk (rack) – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+ (work up to a heavy single)
b) Hamstring Work – 3×15 (GHR or Sliders) 
—Try to superset part (b) during the lighter sets, so you can focus on the heavy jerk single at the end.

Conditioning
12 Min AMRAP
3 Wall Walks
6 Hang Power Cleans 165/115#  (RX+ = 185/125#)
9/8 Cal Ski

WOD Notes: Goal is 6+ rds. WW sub = 8 shoulder taps/ww or do 1-2 ww/rd. HPC = 65% (should be unbroken but challenging towards the later rounds). Try to be efficient on the ski erg by using your abs since this workout is really going to be upper body intensive.

Assistance
a) Barbell Strict Press – 4×8 @ 70% (3 sec eccentric)
b) Weighted Hollow Hold – 8 Sets: 30 Sec on / 30 Sec off

6/5/2023 – WOD

Strength
a) Back Squat – 5×2 @ 85%+, 1×8-12 @ 70%
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 minutes

Conditioning
2 RFT
50 Wall Balls 20/14 to 10ft
40 T2B
50/40 Cal Assault BIke

WOD Notes: Goal is 16-20 min. T2B sub = T2R or knee raises. Wall ball should be done in 1-3 sets.

Assistance
a) Weighted Plank: 10 Sets: 30 sec on / 30 sec off
b) Weighted Pull-ups – 5×6-8 Reps 

6/3/2023 – WOD

Conditioning
3 RFT w/ Partner
Barbell Reps (RD 1 = 40 Power Snatches, RD 2 = 50 Power Cleans, RD 3 = 60 Jerks)
40 OH Lunges/FR Lunges/BR Lunges by rd
4 Rope Climbs 20ft
400m Sled Drag 115/80#

WOD Notes: Goal is sub 35 min. First BB (Snatches) should be the lightest. RX = 135/95#. 2nd/3rd Barbell are the same weight. RX = 165/105#. If you have to adjust the weight for the lunges that’s ok, but the goal is to use the same weight as the snatches/cleans/jerks. RC sub = climb 12-15ft, 2 up/downs or pulleys per RC or 6-8 ring rows/RC. Sled drag should be a slow jog the whole time (isn’t mean’t to be heavy).

6/2/2023 – WOD

Strength
a) Back Squat – 5×2 @ 85%+ (Pause 2nd rep – heavier than last Fri)
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set – heavier)
c) DB Incline Bench Bicep Curls – 4×12 (heavy)
d) Incline DB Bench Press – 5×10 (heavy)
e) L-SIt (tuck) – 8×30 Sec Hold (rest as much in between – pegboard)

6/1/2023 – WOD

Strength
Hang Snatch + Full Snatch – 1 Set every 60 Sec x 5, 1 Set every 90 Sec x 5
—Stay between 70-80% or work up to a heavy complex at the end. Squat them if mobility is adequate.

Conditioning
12 Min AMRAP
10/9 Cal Row
2 DB Thrusters 50/35#
2 T2B
10/9 Cal Row
4 DB Thrusters 50/35#
4 T2B
***Keep adding 2 reps to thrusters/t2b each rd. Row cals stay the same.

WOD Notes: Goal is to get into the round of 10/14/14. Thrusters should be unbroken if possible, but feel difficult by round 10. Reset the monitors each rd. 

Assistance
a) DB Bent-over Rows – 3×10 (each arm – heavy) + 1×8 (light – pause for 3 sec at the top each rep)
b) Trunk Rotations (cable) – 3×12 (each side)
c) Tibialis Raises – 3×20

5/31/2023 – WOD

Strength
a) Deadlift – 5×3 @ 80%+ (heavier than the 5×5 from 2 weeks ago)
b) Dips (bar/ring) – 4×10 (advanced = weighted)
—Superset a/b every 3:30. No touch n go. Partner up for DL to save time on cleaning up.

Conditioning
1 Min AMRAP x 20 w/ Partner (interval style)
5 Deadlifts @ 60%
6 Bar Facing Burpees
Max Cal Ski in the remaining minute

WOD Notes: Goal is to have 25-30 secs to ski each round. The work to rest ratio is 1:1 (1 min on/1 min off). Score = total cals between you and your partner. RX weight would be 275/185#. You should try to touch n go all 5 DL each rd. Step over bar if you have to so you can keep moving fast.

Assistance
a) GHD Sit-up Hold – 8 Sets: 30 sec on / 45 sec off (advanced = weighted)
b) DB Lateral + Front Raises – 3×12 each (pause at the top)

5/30/2023 – WOD

Strength “18 Min Clock”
a) Jerk (rack) – 6×2 @ 85%+ (build to heavy set of 2)
b) Hamstring Work – 4×12 (GHR or Sliders) 
—Superset a/b every 3 minutes. You may also do the squats from yesterday instead of today’s strength.

Conditioning
For Time w/ Partner
40 Clean n Jerk 135/95#
80/65 Cal Assault Bike
30 Clean n Jerk 185/125#
60/50 Cal Assault Bike
20 Clean n Jerk 205/135#
40/30 Cal Assault Bike

WOD Notes: Goal is 16-20 minutes. CnJ = 55/65/70% by rd. You should be able to touch n go the first barbell for 3-5 reps. The 2nd/3rd barbell should be quick singles. 

Assistance
a) Barbell Strict Press – 3×10 @ 70%
b) Weighted Hollow Hold – 10 Sets: 20 Sec on / 20 Sec off

5/29/2023 – Happy Memorial Day!

Conditioning
“Murph” – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***RX+ = Wear 20/14# Vest***

WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 15 minutes before your heat to allow time to warm-up and cheer on everyone else! You may also scale the reps as needed in order to finish under 60 minutes!

Strength
a) Back Squat – 5×4 (pause reps 2 & 4) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3:30. Pause for at least 1 sec.

5/27/2023 – WOD

Conditioning “30 Min Clock”
For Time – 100 Hang Cleans w/ Partner 185/125#
***Every 5 minutes starting at 0:00 do:
50/40 Cal Row
8 Wall Walks  (RX+ = 10)

WOD Notes: If you finish the 100 hang cleans under 30 minutes, you will row for max meters. HC = 65-70% (moderately heavy – do in sets of 5). First 50 reps = Hang Power. 2nd 50 reps = Hang Squat. The goal is to have over a minute each round to do the hang cleans. WW sub = 10 shoulder tap/WW or 6 WW/Rd. This entire WOD is “you go, I go”.

5/26/2023 – WOD

Strength
a) Back Squat – 4×3 @ 85%+ (Pause reps 1 & 3 – heavier than last Fri)
b) One Arm Farmers Carry – 3×50 Yards (50 yard each arm/set)
c) Barbell Bicep Curls – 4×10 (heavy)
d) Incline DB Bench Press – 5×8 (heavy)
e) L-SIt (tuck) – 10×20 Sec Hold (rest as much in between – pegboard)