Category Archives: WOD

9/26/2024 – WOD

Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×4 (pause) @ 75-80%
b) Strict Pull-ups – 5×10
—Superset a/b every 4 min. Pause all 4 reps. Use a band if necessary for PU or do 5×5 negatives.

Conditioning
5 RFT
250m Run
15 Goblet Squats 100/70# DB
2 Rope Climbs 15ft  (RX+ = 18ft)

WOD Notes: Goal is 14-18 minutes. Goblet squats should be unbroken & get somewhat challenging towards the end of the WOD (hold the DB vertical). RC sub = climb 10-12ft, 3 up/downs (strict), or 12 ring rows. 250m Run sub = 700m bike or 150ft versa climber. 

Assistance
a) L-Sit/Tuck – 10×20 Sec (40 sec rest between)
b) DB Lateral Raises – 5×10

9/25/2024 – WOD

Strength
a) Bench Press (specialty bar) – 5×4 @ 80%+ (pause each rep), 1xME @ 70% (8-12)
b) GHR (4×8-12) or Hamstring Curls – 4×15 (use rower seat or sliders)
—Superset a/b every 3 minutes. Add a band for additional resistance for the sliders.

Conditioning
75 Sec AMRAP x 16 w/ Partner (interval)
6 Deadlifts (RD 1-8 @ 65%, RD 9-16 @ 70%)
30 Double Unders  (RX+ = 40)
Max Cal Ski

WOD Notes: The interval is 75 Sec of work / 75 Sec of rest. Each person will do 8 rounds. Score = total cals. DL should feel moderately heavy the first 4 rounds & then feel real challenging the last 4 rounds (maintain good form!). DU sub = 50 Singles or 60ft versa. You should be skiing for at least 30 Sec/round!!

Assistance
a) Tricep Push-downs (pulley) – 5×10 (heavy)
b) GHD Sit-ups – 8×15 (rest 45 sec between)

9/24/2024 – WOD

Strength
Snatch – Floor + Low Hang + Hang – 8 Sets @ 65-80%
—1 Set Every 90 Sec x 4, 1 Set Every 2 Min x 4. This is the opposite from last week, where we’re working from the bottom up. You can drop any of the reps if you’d like.

Conditioning
15 Min AMRAP
3 Cal Assault Bike
2 Devil Press 50/35#
6/5 Cal Assault Bike
4 Devil Press 50/35#
9/7 Cal Assault Bike
6 Devil Press 50/35#
***12 T2B after each round. Continue the pattern until 15 Min is up.

WOD Notes: Goal is to get through the round of 18/12/12. Girls cals = 3/5/7/9/12/15/18 or you can just do the Men’s cals if you don’t want to be confused. T2B sub = T2R, GHD SU, weighted su, or incline leg raises (do not scale reps). 

Assistance
a) BB Bent-over Rows (supinated grip – 5×10
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets

9/23/2024 – WOD

Strength
a) Back Rack Lunges (use rack) – 5×10 (build to a heavy set of 10)
b) Straight Arm Pull-down (pulley) – 5×10 (3 sec eccentric)
—Superset a/b every 3:30

Conditioning
3 RFT w/ Partner
250m Sled Drag 135/90#
16 Wall Walks  (RX+ = 20)
30 Hang Power Cleans (increase by rd)

WOD Notes: Goal is sub 22 minutes. You should be able to jog most of the sled drag, so load your sled appropriately. WW sub = 10 shoulder taps/WW. M = 185/205/225#, F = 125/135/145#. Start @ 65% for HPC & increase at least 5% by rd.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Bicep Curls (incline bench) – 4×12 (heavy)

9/21/2024 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Assault Bike
40 C2B Pull-ups + 100 Yard Dball/Bag Bear Hug Carry 150/115#
50 DB Thrusters 50/35#
***10 Tire Flips w/ Partner at the end when you’re finished

WOD Notes: Goal is sub 30 minutes. You may break up the work as needed. Partner A will do 20 C2B Pull-ups while Partner B bear hug carries. No carrying on the shoulder is allowed!!! 

9/19/2024 – WOD

Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×5 @ 75-80%
b) DB Bent-over Rows – 5×10 (each arm) – Heavy 
—Superset a/b every 3:30. Control tempo on the rows!

Conditioning
6 RFT
7 Power Clean 185/125# (65%)
14 Bar Facing Burpees
***100 Yard Farmers Carry 70/50#’s after rounds 1/3/5.

WOD Notes: Goal is 13-18 minutes. PC should be quick singles & feel like a moderate weight. Try to jump over the bar if you can, if not you can step.

Assistance
a) L-Sit/Tuck – 8×30 Sec
b) EZ Bar Skull Crushers – 4×12

9/18/2024 – WOD

Strength
a) Bench Press (specialty bar) – 5×5 @ 75-80%
b) One Leg RDL – 5×6 (each leg)
—Superset a/b every 3 minutes. Use KB or DB for the RDL’s. You may rest your back foot on 2 plates for balance if necessary. 

Conditioning
3 Min AMRAP x 5 Rounds
25/20 Cal Row
10 Push Jerks 165/110#  (RX+ = 185/125#)
***Max Double Unders in Remaining Time. Score = Total DU

WOD Notes: Goal is to have 45-60 sec (250+ DU total) to get as many double unders each round. You may do singles, but you will never learn how to do DU if you don’t try, so it’s your choice. DU sub = max versa climber feet. There is no rest in between the 3 min amraps. PJ = 65%

Assistance
a) DB Reverse Flies – 4×18
b) GHD Sit-ups – 10×12 (rest 30 sec between)

9/17/2024 – WOD

Strength
Snatch – Hang + Low Hang + Floor – 8 Sets @ 65-80%
—1 Set Every 90 Sec x 4, 1 Set Every 2 Min x 4.

Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
20 T2B
20 DB Snatches 80/50#

WOD Notes: Goal is 5-6 rounds. You can break up the work as needed, but I’d recommend just splitting everything in half & just doing 1 set of each movement/rd. DB should be a little heavier than normal. You don’t have to alternate arms on the snatches. 

Assistance
a) EZ Bar Bicep Curls – 5×10
b) Hollow Rocks – 1 Min on / 1 Min off x 5 Sets

9/16/2024 – WOD

Strength
a) Front Rack Box Step-ups – 5×12 (6R + 6L) – build to a heavy set of 12
b) DB Pull-over – 5×10 (use 2 DB’s)
—Superset a/b every 3:30. Use a 20″ Box or hip should be just at parallel. Do all 6 reps with right leg first while keeping it on the box, then switch legs. Try to minimize pushing off the back foot when stepping up.

Conditioning
6 RFT
250m Run
15 Wall Balls 30/20# to 10/9.5ft
10 Box Jump Overs 30/24″

WOD Notes: Goal is 15-18 minutes. WB should be heavy & challenging to do 15 unbroken each rd. No step-overs allowed in the WOD, so choose a lower box if necessary so that you can still jump. 250m Run sub = 700m bike.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×10 each arm

9/14/2024 – WOD

Conditioning
For Time w/ Partner
150/120 Cal Row
8 (10 Burpees + 1 Rope Climb 20ft)
60 Clean n Jerks (increase every 20 reps)
8 (10 Burpees + 1 Rope Climb 20ft)
150/120 Cal Row

WOD Notes: Goal is sub 40 minutes. Partner A will burpee, while partner B RC. RC sub = climb 12-15ft. The burpees will take longer than the RC. CnJ weight: M = 155/185/205#, F = 105/125/145# (55/65/70%).