Category Archives: WOD

10/10/2024 – WOD

Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×2 (pause) @ 80%+, 1x ME @ 70% (8-12)
b) Strict Pull-ups (supinated) – 5×6 (advanced = weighted)
—Superset a/b every 3:30. Pause both reps. Use a band if necessary for PU or do 5×4 negatives. DO NOT skip ME set!

Conditioning
4 RFT
25/20 Cal Row
12 Push Press 155/105#
100 Yard Sandbag/Dball Carry 125/90#  (RX+ = 150/115#)

WOD Notes: Goal is 13-16 minutes. PP = 65% (difficult for 12 reps unbroken). You may have to break it up once as well. Carry = Bearhug out to far curb & on the shoulder on the way back. 

Assistance
a) L-Sit/Tuck – 8×25 Sec (60 sec rest between)
b) DB Lateral Raises – 5×10

10/9/2024 – WOD

Strength
a) Bench Press (specialty bar) – 5×2 @ 85%+ (pause each rep), 2xME @ 70% (8-12)
b) GHR (4×10) or Hamstring Sliders (4×15)
—Superset a/b every 3 minutes.

Conditioning
20 Min AMRAP w/ Partner (interval style)
4 Deadlifts @ 65-70%
6 Burpees (no jump)
8/6 Cal Bike

WOD Notes: Goal is to try & get 20 rounds (10 each, which is 1 min on / 1 min off pace). DL should feel moderately heavy for 4 reps touch n go. SPRINT the bike, since you have rest in between rounds. Make sure feet are under you in the burpee when you stand! I have upgraded to some of the Rogue Echo Bikes. There will be (8) of them as of tomorrow afternoon & the rest Assault (6) right now, but will sell a few more as time goes on. Enjoy!

Assistance
a) Tricep Push-downs (pulley) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 5×25 (rest 60 sec between)

10/8/2024 – WOD

Strength
Snatch – Hang + Floor – 10 Sets @ 65-85%
—1 Set Every 75 Sec x 5, 1 Set Every 90 Sec x 5. Build to a heavy set by the end.

Conditioning
For Time
15 Hang DB Snatches (2 Arms) 50/35#’s
15 Box Jump Overs 24/20″  (RX+ = 30/24″)
400m Run
20 Hang DB Snatches (2 Arms) 50/35#’s
20 Box Jump Overs 24/20″
600m Run
25 Hang DB Snatches (2 Arms) 50/35#’s
25 Box Jump Overs 24/20″
800m Run

WOD Notes: Goal is 14-18 minutes. You should have to break up the DB’s on rounds 2/3 or else they are too light. Run sub = 1000/1500/2000m Bike by rd.

Assistance
a) DB Bent-over Rows – 5×10 (each arm) -pause & control descent
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets

10/7/2024 – WOD

Strength
a) Hang Clean (Pwr or Sq) + Full x 10 Sets @ 75-90%+
b) Dips (ring/bar) – 5×8 (advanced = weighted)
—The pattern is a/a/b x 5 sets (every 1:15 – last set is at 17:30 mark). Start @ 75% & build to a heavy set. Use a band if necessary for the dips.

Conditioning
5 RFT
10 Power Cleans 135/95#
15 T2B
20 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is 13-17 minutes. PC = 50% of power clean. T2B sub = T2R, knee raises, GHD SU, weighted SU. WB should be done in 1-2 sets each round!

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Seated Bicep Curls (slight incline bench)  – 5×10 (heavy)

10/5/2024 – WOD

Conditioning
30 Min Clock – 3 RFT w/ Partner
400m Sled Drag (135/90#)
40 DB Push Press 60/40#’s
4 Rope Climbs 18ft
40 FR Lunges (increase by round)
***Max Burpees in Remaining Time. 

WOD Notes: Goal is to finish the WOD in under 30 minutes & have some time to accumulate burpees at the end. You may break up the work as needed, but the recommendation is to do sets of 10 on the PP & Lunges. RC sub = Climb 12-15ft, 2 up/downs per RC, or 8 RR per RC. Lunges = M: 155/175/195#, F: 105/120/135#.   

10/3/2024 – WOD

Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×3 (pause) @ 80%+, 1x ME @ 70% (8-12)
b) Strict Pull-ups (supinated) – 5×8
—Superset a/b every 4 min. Pause all 3 reps. Use a band if necessary for PU or do 5×4 negatives.

Conditioning “18 Min Clock”
90 Sec AMRAP x 12 w/ Partner (interval)
6 Dball Over Shoulder 150/115#
3 Wall Walks  (RX+ = 5)
Max Cal Row
***Score = total cals w/ partner

WOD Notes: Goal is to have at least 30 Sec to sprint the row each round! Make transitions fast! Rowers should be lined up near the rig. Dball/bag should feel heavy, but try not to lose form! WW sub = 2 reps, 30 Shoulder taps, or 7 burpees.

Assistance
a) L-Sit/Tuck – 8×30 Sec (90 sec rest between)
b) DB Lateral Raises – 5×12

10/2/2024 – WOD

Strength
a) Bench Press (specialty bar) – 5×3 @ 82%+ (pause each rep), 1xME @ 70% (8-12)
b) One Leg RDL – 4×8/leg (use 2 KB’s or DB’s) – build to a heavy set!
—Superset a/b every 3 minutes.

Conditioning
18 Min AMRAP w/ Partner
Partner A = 250m Run + 12 T2B  (RX+ = 15)  
Partner B = Max Cal Ski

WOD Notes: You will switch after Partner A completes the Run & T2B. Continue with the pattern for 18 minutes. Score = total ski cals. 250m Run sub = 150ft versa climber or 600m bike. T2B sub = T2R, GHD SU, incline leg raises on bench, or weighted SU. You will have about 2 minutes to ski each round, so plan on doing 4+ rounds.

Assistance
a) Tricep Push-downs (pulley) – 5×8 (heavy – slow eccentric)
b) GHD Sit-ups – 6×20 (rest 45 sec between)

10/1/2024 – WOD

Strength
Snatch – Floor + Hang – 10 Sets @ 65-85%
—1 Set Every 75 Sec x 5, 1 Set Every 90 Sec x 5. Build to a heavy set by the end.

Conditioning
15 Min AMRAP Ladder
5/4 Cal Assault Bike
20 Double Unders
10/8 Cal Assault Bike
40 Double Unders
15/12 Cal Assault Bike
60 Double Unders
20/16 Cal Assault Bike
80 Double Unders
***10 Heavy DB Snatches 90/60# after each rd. Continue pattern for the remainder of WOD

WOD Notes: Goal is to finish the round of 25/100/10 & get into the 6th round. Reset the monitors after each round. DB snatches – Should be heavy & you don’t have to alternate. DU sub = 30/50/70/90 etc…singles or 2x versa climber feet.

Assistance
a) BB Bent-over Rows (supinated grip) – 5×12
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets

9/30/2024 – WOD

Strength
a) Clean – Power + Hang Power + Full x 10 Sets @ 75-90%+
b) Dips (ring/bar) – 5×10 (advanced = weighted)
—The pattern is a/a/b x 5 sets (every 1:15 – last set is at 17:30 mark). Start @ 75% & build to a heavy set. Use a band if necessary for the dips.

Conditioning
7 RFT
7 Hang Power Clean 115/75#
7 Front Squats 115/75#
7 Shoulder to OH 115/75#
7 Bar Facing Burpees

WOD Notes: This was the CF.com WOD on 9/28. Goal is 9-14 minutes. Barbell should be light to where you can go unbroken each rd. Should be around 40% of these movements.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) EZ Bar Bicep Curls – 4×12 (heavy)

9/28/2024 – WOD

Conditioning
4 RFT w/ Partner
80/60 Cal Row
2 (100 Yard Bear Hug Carry 125/90# + 25 Weighted Sit-ups)
30 Push Jerks (increasing by rd) 

WOD Notes: Goal is sub 35 minutes. You will do 1 round each of the carry & sit-ups. Hold a light DB (5-20#) behind your head or a heavier one on your chest for the sit-ups. Partner A will carry while Partner B does the sit-ups. PJ = 60/65/70/75% by rd. You may break up the work as needed.