Category Archives: WOD

11/4/2021 – WOD

Strength
3 Position Snatch – Above Knee + Below Knee + Floor – 6 Sets @ 70-75%
—Goal is no misses and shouldn’t feel super heavy. Work on technique.

Conditioning
12 Min AMRAP
50 Double Unders
20 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10/9.5ft)
15 Burpees (touch target above you)

WOD Notes: Goal is 4 rounds which isn’t going to be easy. DU sub = 25 DU or 75 singles. WB should be unbroken every round or done in 2 quick sets. Use a pull-up bar that is just above your reach if possible. 

Assistance
a) L-Sit/Tuck – 30 Sec on / 1 min off – 6 Sets
b) DB Lateral/Front Raises – 4×10 Each

11/3/2021 – WOD

Strength
a) Deadlift (regular grip) – 6×2 @ 80%+ of DL + 1×10-15 Reps @ 70%
b) Reverse Flies (incline bench or bent over) – 5×10 (control eccentric)
—Superset a/b every 2:30 minutes

Conditioning
2 RFT
3 Rounds of:
8 C2B Pull-ups  (RX+ = 6 Bar MU)
4 Laps (144ft) Dball/Bag Bear Hug Carry 150/100#
Then: 50/40 Cal Row

WOD Notes: Goal is 12-16 minutes. C2B sub = Chin over bar or banded PU. You may do strict or kipping. You can scale reps on bar mu & finish remaining reps with pull-ups as well. 1 Lap = 6 mats (36ft). 

Assistance
a) GHD Sit-ups – 4×20 (weighted medball) or Weighted Sit-ups 5×20
b) Strict Pull-ups – 5×6  (advanced = C2B or weighted)

11/2/2021 – WOD

Strength
a) Front Squat – 6×2 (1 Pause + 1 regular) @ 80%+ (heavier than last wk)
b) DB Bench Press – 5×8 
—Superset a/b every 3 minutes

Conditioning
12 RFT w/ a Partner
5 High Box Jumps 40/33″
10 Front Rack Lunges (increase weight every 2 rds)
15/12 Cal Ski

WOD Notes: Goal is 1:30-1:45/rd. This is an interval WOD, where Partner A will complete 1 round while partner B rests. The goal is to sprint is to focus on the box jumps & sprint the ski each round since there’s built in rest! Try to challenge yourself & jump on a high box. If you want to jump on a low box you must do 8-10 reps then. M= 135/165/185#. F = 95/115/125#. 

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold – 5 Sets
b) Tricep Pushdown (cable pulley) – 4×10 (heavy)

11/1/2021 – WOD

Strength
a) Split Jerk – 6×2 @ 80%+ (heavier than last wk)
b) Barbell Bicep Curls – 4×10 (slow eccentric)
—Superset a/b every 2:30

Conditioning
3 RFT w/ Partner
8 (5 Hang Power Clean + 5 Jerks) 165/105# (60%)|
40 T2B (RX+ = 50)
200m Sled Drag 135/100#

WOD Notes: Goal is sub 23 min. BB weight should feel moderately heavy to where you can keep moving as soon as partner drops barbell. Try to avg 7 min rds. You should be able to run with the sled slowly each rd or try to walk fast!!

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm DB Shoulder Presses – 3×10 (each arm)

10/30/2021 – WOD

Conditioning (no cap)
3 RFT w/ a Partner
60/50/40 Deadlifts (50/60/70% by rd) 
40 GI Janes
300 Double Unders
60/50/40 DB Thrusters (increase each rd)
—Rest 2 minutes between rds & change weights.

WOD Notes: Goal is sub 10 min each rd. Men’s: 225/275/315# by rd. Women’s: 155/185/205#. You will work at the same time for the GI Janes & DU & may split up the work anyway you’d like. The DL/Thrusters are “You go, I go”.  DB Thrusters: Men’s: 40/50/60#. Women’s: 30/35/40#. You should be able to consistently move through the first 2 weights with little rest. The 3rd weight you’ll need to rest a little more between sets & focus on keeping good form. 

10/28/2021 – WOD

Strength
Hang Power Snatch + Hang Sq Snatch – 6 Sets
—1 Set Every 1:30 @ 75%+

Conditioning
Complete 10 RFT w/ a Partner
6 Power Snatches @ 75%
3 Wall Walks  (RX+ = 60ft HSW)
12/9 Cal Assault Bike

WOD Notes: Goal is sub 2:00 min each round (sub 20 total). Partner A will complete 1 round while partner B rests. Since this is an interval WOD, the goal is to sprint the bike at the end, so that you should need the rest! Snatches should feel relatively heavy to where you do singles which take about 30-35 sec max. WW sub = 60ft Seal Walk (using sliders), or Walk around a box one time in a pike position. 

Assistance
a) DB One Arm Bent-over Rows – 5×10 (each arm – heavy)
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes

10/27/2021 – WOD

Strength
a) Deadlift (Mid Grip) – 5×3 @ 75%+ of DL
b) Reverse Flies (incline bench or bent over) – 4×12-15
—Superset a/b every 3 minutes

Conditioning
4 RFT
10 Single Arm Devil Press 60/40#
2 Rope Climbs 15ft  (RX+ = 20ft)
Run 400m

WOD Notes: Goal is 16-20 minutes. SA DP = Burpee w/ DB in (R) arm + Snatch (R) arm + Snatch (L) arm. Next rep you will Burpee w/ DB in (L) arm and continue. RC sub = climb 10-12ft or do 4 up/downs or 6 heavy pulleys. 

Assistance
a) Hip Adduction (rower seat) – 3×12 (each leg)
b) GHD Sit-ups – 10×10 or Weighted Sit-ups (rest 20 sec between sets)

10/26/2021 – WOD

Strength
a) Front Squat – 5×3 (1 Pause + 2 regular) @ 80%+ (heavier than last wk)
b) BB Skull Crushers – 5×8 
—Superset a/b every 3 minutes

Conditioning (15 Min Cap)
120/100 Cal Ski For Time
Every 1:30 starting at 0:00, do:
*ODD RDs = 10 Back Squats (BW) or 55%
*EVEN RDs = 15 T2B

WOD Notes: Goal is to finish under the 15 min cap. You should have 50-60 sec to ski each round. The max number of sets you will do is 5×10 squats & 5×15 T2B. If you get to the 15 min mark and you’re only a few calories away 10 or less you can finish. There is no rack for the back squats. T2B sub = 8-10 T2B + 5-7 V-ups if you can do T2B. If you can’t do any T2B you may sub weighted leg raises or sit-ups. No scaling reps!

Assistance
a) Lateral Raises + Front Raises – 4×10 Each (slow eccentric on way down)
b) Banded TKE – 4×20-25 Reps (use thick band)

10/25/2021 – WOD

Strength
a) Split Jerk – 5×3 (Pause on dip/catch first rep) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
5 RFT
30 Double Unders
10 Push Jerks 155/105#  (RX+ = 185/125#)
30 Double Unders
20/16 Cal Row

WOD Notes: Goal is 12-16 min. DU sub = 15 DU or 50 singles. PJ = 60% (should be unbroken each round but challenging).

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) 8 Barbell Bicep Curls + 50ft Gun Walk x 5 Sets

10/23/2021 – WOD

Conditioning (35 Min Cap)
For Time w/ a Partner
60 Power Cleans 155/105# (55%)
120 Wall Balls 30/20# to 10/9.5ft
300/240 Cal Assault Bike
120 Wall Balls 30/20# to 10/9.5ft
60 Power Cleans (increase weight every 20 reps)

WOD Notes: Goal is to get to the last set of Power Cleans & get through 20-30+ Reps. You should be able to touch n go 5 at a time with your partner. Switch every 10 reps on the WB. Try to sprint the bike in 30 sec intervals or 10 cals on / 10 cals off. RX Weights last set = (m: 185/225/245) (f: 125/135/145)