Category Archives: WOD

3/25/2021 – WOD

Strength
a) Deadlift – 5×5 (no touch n go – 77-80%)
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
5 Min AMRAP x 3
500/450m Row
150m Sled Drag 100/60#
***Max Power Snatches in remaining time (m: 135/155/175) (f: 95/105/115)
—Rest 2 min between rounds

WOD Notes: You should be able to have at least 1 min to snatch at the end of each round. Row should take 1:45-2:15 & sled drag 75-90 secs (slow jog or fast walk). Choose a light, med, & heavy weight. Goal is 12/8/6 snatches by round.

Assistance
a) GHR (GHD) – 4×10 or start from the top and lower yourself down slow (4×6)
b) Side Plank – 4×30 Sec (each side – weighted on hip – heavier than last wk)

3/24/2021 – WOD

Strength
3 Hang Cleans + 3 Jerks @ 65-80% – 5 Sets
—One Set every 2 minutes

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Ski
20 Clean n Jerks (increasing each rd)

WOD Notes: Goal is 4+ rds. M: 155/175/195/215/235. F: 105/125/135/145/155. You may divide the work anyway you’d like. CNJ = 50/55/60/65/70% by rd. 

Assistance
a) DB Bent-over Rows – 4×12 Each Arm
b) Weighted Sit-ups – 10×10 (20 sec rest between)

3/23/2021 – WOD

Strength
a) BB Good Mornings – 2×10, 2×8, 2×6 (heavy for each rep range)
b) DB Bench Press – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes.

Conditioning (20 min cap)
For Time
20 Devil Press 45/30#
200 Double Unders
30/23 Cal Assault Bike
15 Devil Press 45/30#
150 Double Unders
25/20 Cal Assault Bike
10 Devil Press 45/30#
100 Double Unders
20/15 Cal Assault Bike

WOD Notes: Goal is 15-19 min. DP should feel pretty light (5# lighter) to where you can keep moving through them (about 10-11 min pace). There’s a lot of dubs in this WOD so cut them in half if you aren’t proficient. DU sub = 1.5x singles or 2x versa feet. 

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold (rest 1 min between) – 4 Sets
b) Barbell Skull Crushers – 5×8 (3 sec negative)

3/22/2021 – WOD

Strength
a) Back Squat – Work up to 90-95% of 1RM, then 1×20 @ 70% (Wk 4 of 5)
b) One Arm High Pulls – 5×8 (each arm)
—Time your 20 rep. It should take under 2 minutes.

Conditioning
12 Min AMRAP
12 Thrusters 115/75#  (RX+ = 135/95#)
12 C2B Pull-ups
12 Front Rack Lunges  (RX+ = 135/95#)
12 T2B

WOD Notes: Goal is to get close to 5 rounds. Pick a weight to where you can go unbroken on the barbell each rd. C2B sub = chin over bar, banded pull-ups, or ring rows. T2B sub = T2R, sit-ups, or leg raises. 

Assistance
a) Weighted Plank – 8 Rounds: 45 Sec on / 45 Sec off
b) DB Bicep Curls – 4×12 (heavy)

3/18/2021 – WOD

Strength
a) Deadlift – 5×6 (no touch n go – 75-77%)
b) DB Shoulder Press – 5×8 (heavy)
—Superset a/b every 3 minutes

Conditioning
14 Min AMRAP
4 Bar Facing Burpees
4 DB Hang Snatches 60/40#
4 Wall Balls 30/20# to 10/9.5ft
8 Bar Facing Burpees
8 DB Hang Snatches 60/40#
8 Wall Balls 30/20# to 10/9.5ft
*Continue pattern (12/16/20/24/28…etc) until 14 min is up

WOD Notes: Goal is to finish round of 24, however try to move at a moderate pace and don’t kill yourself today. Focus on your breathing & good movement! For DB snatches, you don’t have to alternate arms. Finishing round of 24 = 84 reps of each movement.

Assistance
a) GHR (GHD) – 4×15 or start from the top and lower yourself down slow (4×8)
b) Side Plank – 3×60 Sec (each side – weighted on hip)

3/17/2021 – WOD

Strength
Snatch – 6×3 @ 70-80%
—Halting Snatch (at knee) + Slow Pull Snatch + Full Snatch. Every 90 sec

Conditioning
Buy In: 50/40 Cal Row
10 Rounds
6 Push Jerks 135/95#  (RX+ = 155/105#)
1 Rope Climb 15ft
Buy Out: 50/40 Cal Row

WOD Notes: Goal is 12-16 minutes. PJ = 50% of max. RC sub = 2x up/downs or 2 heavy pulleys or 4-6 Strict PU. Try to use legs on the rope climbs to save your upper body for Jerks.

Assistance
a) DB Bicep Curls – 4×20 (10 each arm alternating)
b) Weighted Sit-ups – 4×25 (rest 1 min between)

3/16/2021 – WOD

Strength
a) BB Good Mornings – 5×7 @ 47-52% of Back Squat (heavier than last wk)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3 minutes.

Conditioning
5 RFT
18/15 Cal Assault Bike
12 T2B
6 Power Cleans @ 70%

WOD Notes: Goal is 12-16 min. PC should be singles that take around 25-35 sec as you get tired (shouldn’t feel super light). T2B sub = T2R, sit-ups, or v-ups.

Assistance
a) DB Skull Crushers – 4×12
b) Tabata Hollow Rocks (10 rounds)

3/15/2021 – WOD

Strength
a) Back Squat – 1×20 @ 67% (Wk 3 of 5)
b) Front Rack Lunges – 3×8 @ 47-50% of BS (slightly heavier than last wk)
c) Strict (supinated) Pull-ups – 4×8-10 Reps (advanced use weight)
—You should be able to knock out the 1×20 BS quick, but make sure to do a few warm-up sets of 4-5 reps. Time your 20 rep. It should take under 1:45.

Conditioning (Compare to 3/2/2020)
15 Min AMRAP
6 Bar Muscle-ups (sub: 6 GI Janes)
12 Box Step-ups (2) 50/35# DB to 20″
250m Ski

WOD Notes: Goal is 5+rds. Hold DB on the shoulders for the box step-ups & you must stand on top of box to finish each rep. You must do all 6 reps with one leg before switching (leave foot on box the entire time).

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×12 (each leg)

3/11/2021 – WOD

Strength
a) Deadlift – 5×7 (no touch n go – 70-72%)
b) DB Shoulder Press – 5×10 (heavy)

Conditioning
20 Min AMRAP
400m Run
15 HSPU
75 Double Unders
15 C2B Pull-ups (RX+ = 10 Bar MU)

WOD Notes: Goal is 4+ Rds. HSPU sub = 8-10 reps, 3-5 WC, or 30 shoulder taps. DU sub = 40-50 DU or 150 singles. C2B sub = chin over bar, ring rows, or banded pu.

Assistance
a) Barbell Bicep Curls – 4×15
b) GHR – 4×12 or 4×8 (negatives)