Category Archives: WOD

5/1/2023 – WOD

Strength
a) Reverse Deficit (3″) Lunges – 5×10 (build to a heavy set)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Last week of lunges.

Conditioning
3 RFT w/ Partner
250m Sled Drag 150/115#
50 T2B
30 Power Snatches (increasing)

WOD Notes: Goal is 20-24 minutes. You need to load a sled where you are able to run most of it (no walking for an extended period of time!!!). T2B sub = T2R, GHD SU, Hanging Knee Raises, or Incline Leg raises on a bench. M: 115/145/175#, F: 75/105/115#. First weight should be light to where you can touch n go a few reps at a time and the 2nd/3rd weight should be quick singles.

Assistance
a) Weighted Plank: 5 Sets: 1 Min on / 1 Min off
b) Incline Seated DB Bicep Curls: 4×10 (3 sec eccentric)

4/29/2023 – WOD

Conditioning
35 Min AMRAP w/ Partner
80/65 Cal Assault Bike
4 (10 Burpee over DB + 10 C2B Pull-ups) RX+ = 6 MU
8 (8 DB Hang Curls + 6 DB Thrusters) 60/40#

WOD Notes: Goal is 3 Rounds + getting to the bike on the 4th round. All the reps are cut in half. Partner A will work on the burpees while partner B does the C2B PU or MU. You may sub chin over bar or banded pu. Try to go heavy on the DB’s for the complex. 

4/27/2023 – WOD

Strength
a) Deadlift – 5×5 @ 80%, 1×10-12 @ 75%
b) Seated DB Shoulder Press – 5×8 (slow eccentric + pause)
—Superset a/b every 3:30. No touch n go on the DL except for the backoff set.

Conditioning
For Time
2 Rope Climbs 15ft  (RX+ = 20ft)
3 Wall Walks  (RX+ = 30ft HSW)
400m Run
3 Rope Climbs 15ft  (RX+ = 20ft)
6 Wall Walks  (RX+ = 60ft HSW)
600m Run
4 Rope Climbs 15ft  (RX+ = 20ft)
9 Wall Walks  (RX+ = 90ft HSW)
800m Run

WOD Notes: Goal is 13-17 minutes. RC sub = climb 10-12ft, 2x heavy pulleys, 10/15/20 RR by round, or 3/4/5 Up Downs by round. WW sub = 8-10 shoulder taps/WW. This WOD will get difficult by the last round where muscular endurance comes into play & your HR should drop a little, so it’s meant to be a little lower intensity. 

Assistance
a) DB Bent-over Rows – 4×10 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15

4/26/2023 – WOD

Strength
Hang Clean – 6×3 
—1 set every 90 sec. Start @ 70% & work up to a heavy triple. Squat at least the last one.

Conditioning
10 RFT
12/10 Cal Ski
8 T2B  (RX+ = 10)
4 Cleans (alt between pwr & squat – increase after rd 5)

WOD Notes: Goal is 16-20 min. T2B sub = T2R, knee above hips, or incline bench leg raises. Reps 1/3 = Power, reps 2/4 = Squat. Clean weights: M = 155/205#, F = 105/135#). Use around 55% & 70% of your max clean.

Assistance
a) DB Lateral Raises + Front Raises – 4×8 each (pause & control eccentric)
b) GHD Sit-ups – 5×20 (weighted + 15 Sec Hold) w/ partner – One person works while other rests

4/25/2023 – WOD

Strength
a) Bench Press (specialty bar): 5×3 @ 80-85% (1 pause above chest + 2 pause on chest), 1×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—Superset a/b every 3 minutes. For BP – Use the multi-grip bar, camber bar, or yukon bar if possible & safety bar for the GM. You can even hold a DB at chest level for the GM.

Conditioning
5 RFT
5 Jerks 185/125#  (60%)
10 GI Janes
5 Jerks 185/125#
20/16 Cal Row

WOD Notes: Goal is 14-18 minutes. Jerks will feel more difficult after the 10 GI Janes, but should be unbroken & challenging especially after rd 3. Choose a PU bar that is above your reach if you can do a strict pull-up. Use the row to recover each round except the last rd should be ALL OUT!

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 12 Sets: 20 sec on / 20 sec off
b) Tricep Push-downs (bar pulley) – 4×12

4/24/2023 – WOD

Strength
a) Reverse Deficit (3″) Lunges – 5×8 (build to a heavy set)
b) DB Pullover – 5×8 (heavy – control eccentric)
—Superset a/b every 3 minutes.

Conditioning
8 Min AMRAP Ladder
2 Hang Power Snatches 115/75#  (RX+ = 135/95#)
1 Lap Sandbag/Dball Carry + 2 Squats 150/100#
4 Hang Power Snatches 115/75#
2 Laps Sandbag/Dball Carry + 4 Squats 150/100#
6 Hang Power Snatches 115/75#
3 Laps Sandbag/Dball Carry + 6 Squats 150/100#
***Continue pattern for the remaining 8 minutes
—Rest 1 minute then:
3 Min AMRAP of Double Unders

WOD Notes: Goal is to get to the round of 12/6/12 squats. HPS = 65% (should be able to go unbroken through the round of 8). The carry is on the shoulder (behind head is ideal position). 1 Lap = 6 mats. If you don’t have DU, this is a good time to practice them or you can do an AMRAP of singles or Versa climber. Try to be quick with your transitions!

Assistance
a) Weighted Plank: 12 Sets:  20 Sec on / 20 Sec off
b) Incline Seated DB Bicep Curls: 4×10 (3 sec eccentric)

4/22/2023 – WOD

Conditioning – “45 Min Cap”
3 RFT w/ Partner
80/65 Cal Ski
40 C2B Pull-ups (RX+ = 50)
10 Sets: 3(Hang Cluster + Push Press) – increase by rd
400m Run

WOD Notes: Goal is sub 40 minutes. You may break up the work as necessary (doesn’t have to be even amount of work for both athletes). Barbell RX Weights: M = 115/135/165#, F = 75/95/115#. The 400m run is put in there to give upper body/arms a break before you start the ski the next round. You do not have to run together & partner A may start on the ski before partner b gets back from the run. C2B sub = chin over bar or banded pull-ups.

4/20/2023 – WOD

Strength
Clean – Floor + Hang + Jerk
—1 Every 1:15 x 8 Sets @ 70%+. Work up to a heavy complex. Take extra rest as needed once it gets heavier.

Conditioning
For Time w/ Partner
40 Deadlifts 315/205#
80 Burpees to target
600m Sled Drag 135/90#
80 Burpees to target
40 Deadlifts 315/205#

WOD Notes: Goal is 13-17 minutes. DL = 65-67% (should be able to touch n go 5 reps at a time). You will work at the same time for the burpees & sled drag. 

Assistance
a) Hanging Knee-ups (pegboard): 10×10 w/ partner (one person works, other rests)
b) Barbell Bicep Curls – 4×10 (control eccentric)
c) Tibialis Raises – 3×20

4/19/2023 – WOD

Strength
Snatch – Floor + Hang + 2 OHS (Pause one of them) – 10 Sets Total (1 Every 75 Sec x 5, 1 Every 90 Sec x 5)
—Start @ 70% & work up to a heavy set. If OH is limited, go as low as you can for the OHS.

Conditioning
12 RFT w/ Partner (interval style)
10 T2B  (RX+ = 15)
15 Wall Balls (unbroken) 30/20# to 10/9.5ft
15/12 Cal Row

WOD Notes: Goal is 1:30-1:45/rd. Partner A will do the entire rd, while partner B rests. T2B sub = T2R, Hanging leg raises, or incline bench leg raises. WB must be unbroken so pick a ball that will be challenging. SPRINT the row (95%+ effort)!!!

Assistance
a) DB Lateral Raises + Front Raises – 3×10 each (pause & control eccentric)
b) GHD Sit-ups – 10×10 (weighted + 10 Sec Hold) w/ partner – One person works while other rests

4/18/2023 – WOD

Strength
a) Bench Press (specialty bar): 5×4 @ 80% (2 pause above chest + 2 pause on chest), 1×8-10 @ 70%
b) Good Mornings: 4×10 – Build to a heavy set if you feel confident in technique.
—Superset a/b every 3 minutes. For BP – Use the multi-grip bar, camber bar, or yukon bar if possible & safety bar for the GM. You can even hold a DB at chest level for the GM.

Conditioning
10 RFT
3 Wall Walks
4 Dball/Bag Over Shoulder 150/115#
35 Double Unders

WOD Notes: Goal is 14-19 minutes. WW sub = Don’t walk hands as far back to the wall or 24 Shoulder taps. Try to go heavy on the Dball since it’s only 4 at a time. DU sub = 50 singles or 15-20 DU (should take about 20-25 secs. 

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 8 Sets: 30 sec on / 30 sec off
b) Tricep Push-downs (rope pulley) – 4×10