Conditioning
Every 5 Minutes x 6 Rounds w/ Partner
250m Run
20 Double Dutch Burpees
4 Rope Climbs 15ft (RX+ = legless)
12 Clusters (increase every 2 rds)
WOD Notes: Goal is to stay in the 5 minute interval for all 6 rds. Cluster RX weight = m: 165/185/205#, f: 115/125/135#. Use about 65/70/75% of your thruster/push press max. All (3) weights should be moderate to heavy by the end. RC sub = climb 10-12ft, 1 up/down per RC, or 5 Strict PU/RC.
Strength
a) Back Squat – 3×5 @ 80% (Pause reps 1,3,5)
b) One Arm Farmers Carry – 3×100 Yards (50 yard each arm/set)
c) Seated DB (slight incline) Bicep Curls – 4×12
d) DB Skull Crushers – 4×12
e) L-SIt (tuck) – 6×30 Sec Hold (rest as much in between – parallettes)
Notes: Friday squat volume will be much lower than Mondays, but should be heavier. The reps next week will be 8 on Monday & 4 on Friday. The other assistance work is meant to fill in the gaps that were missed during the week. You may also make-up any of the other assistance work if you missed it.
Strength
Slow Pull Snatch + Halting Snatch (knee) + Full Snatch – 10×3
—One Set Every 1:15. Stay light (60-75%) & work on technique
Conditioning
5-10-15-20-25-30 Reps of:
Wall Balls 30/20# to 10/9.5ft
Cal Row
***40 Double Unders to start each round
WOD Notes: Girls Cals = 4-8-12-16-20-24. Goal is 14-18 min. WB should be unbroken through the round of 20. DU sub = 20 DU, 50 Singles, or 80ft versa climber.
Assistance
a) DB Bent-over Rows – 4×10 (each arm – heavy)
b) Trunk Rotations (cable) – 4×10 (each side)
c) Tibialis Raises – 4×15
Strength
a) Deadlift (3″ Deficit) – 5×5 @ 75-77%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Hips should be a little lower with the 3″ deficit. Partner up for DL to save time on cleaning up.
Conditioning
For Time
400m Sled Drag 70/45#
40 T2B
80/60 Cal Ski
40 T2B
400m Sled Drag 70/45#
WOD Notes: Goal is 15-19 minutes. I’d recommend wearing a belt for the sled drag & try to run most of it with short walks in between! T2B sub = T2R, GHD SU, Weighted SU, or Incline bench leg raises (do not scale reps).
Assistance
a) DB Lateral Raises + Front Raises – 3×15 each
b) GHD Sit-ups – 3×30 (weighted) w/ partner – One person works while other rests
Strength “20 Min Clock”
a) Jerk (rack) – 5×5 @ 75%+ (build to heavy set of 5)
b) Hamstring Work – 4×12 (GHR or Sliders)
c) Strict Press – 3×8 @ 75
—Superset a/b every 3:30. Do part (c) immediately after.
Conditioning “2023 Age Group Semi Final WOD #3”
2 Min AMRAP x 5
7 Deadlifts 185/135#
5 Power Cleans 185/135#
3 Jerks 185/135#
—1 min rest between rounds
WOD Notes: Goal is to average 2+ rounds every 2 minutes. Barbell weight should be around 60-65% of Jerk max. Score = total reps.
Assistance
a) Hollow Rocks – 8 Sets: 30 Sec on / 30 Sec off (Advanced = weighted)
b) DB Reverse Flies – 4×15
Strength
a) Back Squat – 4×10 (pause reps 2,4,6,8,10) @ 65-70%
b) Face Pulls (rope pulley) – 4×10
—Superset a/b every 4 minutes. Stay between 65-70% for the squats. Pause for at least 1 sec.
Conditioning
3 RFT
15 Devil Press 50/35#
30/24 Cal Assault Bike
WOD Notes: Goal is 11-15 minutes. DP/Bike should take 1:30-2:15 each per rd. Choose weights that allow you to be able to do 1 rep every 6-10 secs even when fatigued.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Strict Pull-ups – 4-6 Reps EMOM x 10 Sets (advanced = C2B)
Conditioning
Every 7 Min x 5 Rounds w/ Partner
100 Yard Dball/Bag Carry (125/90#) + 250m Run
4 Rope Climbs 15ft (RX+ = 20ft)
16 Clean n Jerk (increasing by rd)
WOD Notes: Goal is to be able to finish each 5 in under 7 minutes so that you get a little bit of rest. Partner A will bear hug carry (ODD = Bear Hug, EVEN = Shoulder) while partner B runs a 250m then you will switch. Start at 45-50% of CnJ & increase 5% by rd. First bar should feel super light & last bar very heavy. If you fall off the 7 minute interval you must stop & begin the next rd. Record total reps at each barbell if this happens. M = 135/155/175/195/215#, F = 95/105/115/125/145#.
Strength
a) Hex Bar Deadlift – 10/8/6/4/2/1 (should be challenging for each set)
b) Reverse DB Flies (use incline bench to save low back) – 4×12 (pause at top)
—Superset a/b every 3 minutes.
Conditioning
For Time – “2023 Age Group Semi Final WOD #1”
1,000-m row
100 double-unders
20 shuttle runs
750-m row
75 double-unders
15 shuttle runs
500-m row
50 double-unders
10 shuttle runs
250-m row
25 double-unders
5 shuttle runs
WOD Notes: Goal is sub 25 minutes. DU sub = 1/2 DU, 2x singles, or 2x feet on the versa climber. 25 feet down & back (50 feet) is one rep on the shuttle run.
Assistance
a) DB Bent-over Rows – 4×12 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15
Strength
Clean – 1 EMOM x 12
—Start @ 70% & work up to a heavy single. Go for a PR if you feel strong!
Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
10 Thrusters (increasing by rd)
12 C2B Pull-ups (RX+ = 15 C2B or 6-8 Bar MU)
Max Cal Assault Bike
***Score = total cals between you & your partner
WOD Notes: Goal is to have at least 45 sec on the bike to get as many cals possible. Interval is 2 min of work & 2 min of rest. Thrusters should be heavy even on round 1, but build to almost a max set. RX Weights: M = 135/145/155/165/175#, F = 95/100/105/115/125#. C2B sub = chin over bar or banded pu. Do not scale reps. Try to push the bike at 90%+ effort since you have 2 minutes of rest each rd.
Assistance
a) DB Lateral Raises + Front Raises – 3×12 each (pause & control eccentric)
b) GHD Sit-ups – 4×25 (weighted) w/ partner – One person works while other rests
Strength
a) Bench Press – 1×5, 1×3, 3×1 @ 80-85%, 2×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—Superset a/b every 3 minutes. The BP is a regular barbell & safety bar for the GM. You can even hold a DB at chest level for the GM. Find a heavy single!
Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Burpee Box Jump Overs 24/20″
5 Dball Over Shoulder 150/115# (heavy)
WOD Notes: Goal is 5+ rds. Try to use a heavier dball/bag if possible since it’s only 5 reps at a time. Use a lower box if necessary for the BBJO (no step-ups allowed – unless you can’t physically jump).
Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 5 Sets: 1 Min on / 1 MIn off
b) Barbell Skull Crushers – 4×12
