Category Archives: WOD

3/20/2023 – WOD

Strength
a) Back Squat – 1×14, 1×10, 1×6, 1×4, 1×2
b) DB Pull-over – 5×8 (heavy)
—Superset a/b every 3:30. Shoot for 65/70/80/85/90% for the squats.

Conditioning
15 Min AMRAP
20/16 Cal Ski
15 Plate Ground to Overhead 55/45#  (RX+ = 65/55#)
40 Sec Weighted Wall Sit 55/45# Plate (RX+ = 65/55#)

WOD Notes: Goal is 5+ rds. You will do the plate G to OH under the rig, so that you can transition to the weighted wall sit quickly. Place the plate standing up in your hip crease as you place hands at the side of plate (sit at parallel). You may scale the weight of the plate if necessary. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavy)
b) One Arm High Pulls – 4×12 each arm

3/18/2023 – WOD

Conditioning
For Time w/ Partner
800m Run
50 GI Janes
60 Hang Power Cleans 165/110#
100 Back Rack Step-ups 135/95#
60 Hang Power Cleans 165/110#
50 GI Janes
800m Run

WOD Notes: Goal is sub 25 minutes. If it’s too cold for you to run you can do 50 Cal Assault Bike or 400ft versa. HPC = 60% (should be able to string 10 at a time). You will run together and work at the same time for the GI Janes.

3/16/2023 – WOD

Strength
a) Hi Hang Snatch – 5×2
b) Hang Snatch – 5×2
c) Full Snatch – 5×1
-Part (a) is first 5 min, Part (b) 2nd 5 min, Part (c) 3rd 5 min. You will get an extra minute between them. Try to work up to a heavy set for each position
d) Supinated Grip Pendlay Rows – 4×10

Conditioning
100 Wall Balls For Time 30/20# (10/9.5ft)
***Every 90 Sec, starting at 0:00 do:
10 DB Snatches 60/40#
10 T2B

WOD Notes: Goal is 8-12 minutes. DB snatches should feel light and WB heavier or what you normally use. Try to avg 15-18 WB per round. The most sets of Db snatches/T2B will be 7, then you will just finish with the wall balls if if takes that long. You may scale back T2B to 8 if necessary.

Assistance
a) Straight Arm Lat Pulldown – 4×10 (control eccentric)
b) Tib Raises: 4×15

3/15/2023 – WOD

Strength
a) Bench Press – Work up to a quick heavy single, then 4×5 (pause) @ 75%
b) One Arm Farmers Carry/Hold – 4×30 Sec/arm (heavy!) – use straps
—Superset a/b as needed. 15 Min Clock to get this work done.

Conditioning
18 Min AMRAP
30/24 Cal Row
10 Laps Bear Hug Carry 125/90#
5 Wall Walks (RX+ = 7 WW or 72ft HSW)

WOD Notes: Goal is 4+ rds. 1 lap = 5 mats for the carry which should be done unbroken each rd. WW sub = 10 shoulder taps/WW, 5 elevated inch worms, or 15 burpees.

Assistance
a) GHD Sit-ups – 8×10 (weighted)
b) Barbell Bicep Curls + Tricep Pushdowns (pulley) – 4×10 each

3/14/2023 – WOD

Strength
a) Deadlift – Find a heavy single (90%+), then 1×10-15 @ 70-75%
b) DB Lateral Raises – 4×10 (pause/slow eccentric)
—Superset a/b as needed. Should be able to finish in 15 minutes or less

Conditioning
20 RFT w/ Partner (interval)
3 Clean n Jerk (increase after 10 rds) (m: 185/215#, f: 125/145#)
10/8 Cal Ski  (RX+ = 12/10)

WOD Notes: Goal is to be :45-:60 sec/rd, so that you finish under 20 min. This is a similar format to last tues, but the interval will be about 15-20 sec longer. Partner A will do a full round while partner B rests. Continue pattern for all 20 rounds. You should be sprinting the ski every round!

Assistance
a) DB Reverse Flies – 4×15
b) Tabata Hollow Rocks: 10 Rounds (advanced use band)

3/13/2023 – WOD

Strength
a) Back Squat – 1×12, 1×10, 1×8, 1×6, 1×4 (start @ 65% for 12 rep)
b) Strict Pull-ups – 5×10 (normal grip: advanced = weighted)
—Superset a/b every 3:30. Try to make each set challenging for the squats. You may break up pull-ups as needed. If you can do a strict pu, try for as many as you can and finish with a band if necessary.

Conditioning
15 Min AMRAP
40 Double Unders
10/8 Cal Assault Bike
5 Devil Cleans 70/50#

WOD Notes: Goal is 7+ rds. DU sub = 20 DU, 30 sec attempts, or 60 SU. DC should be heavier than what you normally use for Devil Press. 

Assistance
a) Weighted Plank: 6×45 Sec (heavy as possible & rest as needed between)
b) One Arm High Pulls – 4×10 each arm

3/11/2023 – WOD

Conditioning “40 min cap”
For Time w/ Partner
30 (Cluster + Thruster) – Increase after 20 (m: 135/185#) (f: 95/125#)
80 T2B
300/240 Cal Row
80 T2B
30 (Cluster + Thruster) – Decrease after 20 (m: 185/135#) (f: 125/95#)

WOD Notes: Goal is sub 35 minutes. One person is working at a time for this entire workout. You will do 20 reps with the heavier weight the 2nd round on the barbell. T2B sub = T2R, weighted su/leg raises. Try to sprint the row everytime you get on it, since you have rest.

3/9/2023 – WOD

Strength
Snatch – No Brush Snatch + Full Snatch: 12 Sets @ 65-75%
—Stay light today & work on technique. 1 Set every 90 Sec.

Conditioning
3 RFT w/ Partner
10 Wall Walks
20 Dball Over Shoulder 150/115#
30 C2B
40 Box Jump Overs 30/24″

WOD Notes: Goal is 17-21 minutes. WW sub = Move hands over a line further from wall or 8-10 shoulder taps/WW. Dball should be heavier than normal. C2B sub = chin over bar or banded pu. You may split up the work as needed.

Assistance
a) GHD Sit-ups: 6×15 (weighted heavier than usual)
b) Dips (ring/bar): 5×10

3/8/2023 – WOD

Strength
a) Push Press – 5×6 @ 70%+ (work up to heavy set)
b) GHR (GHD): 4×10, Hamstring Sliders: 4×12 or One Leg Curl (monkey feet): 4×10 (each leg)
—Superset a/b every 3 minutes

Conditioning
13 Min AMRAP Ladder
4/4 Cal Ski
2 Front Rack Lunges + 2 Jerks 135/95#  (RX+ = 155/105#)
8/7 Cal Ski
4 Front Rack Lunges + 4 Jerks
12/10 Cal Ski
6 Front Rack Lunges + 6 Jerks
16/13 Cal Ski
8 Front Rack Lunges + 8 Jerks
*Continue pattern for the remaining 13 min. (Cals = 20/16, 24/20, 28/23)

WOD Notes: Goal is to get to the round of 24/12, 20/12 (women). Barbell weight should be fairly light to where you can go unbroken through the round of 8, then have to break it up after that.

Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 8 Sets
b) One Arm Bent-over Rows – 4×10 (each arm)

3/7/2023 – WOD

Strength
a) Deadlift – 5×2 @ 80%+, 1×10-12 @ 70% (you may touch n go on light set)
b) DB Lateral Raises – 5×8 (Pause at the top & control eccentric)
—Superset a/b every 3 minutes. Go heavier on DL than last week.

Conditioning
30 RFT w/ Partner – 18 Min Cap
3 Power Cleans 185/125# (65%)  (RX+ = 205/135#: 70%)
5 Bar Facing Burpees
***In the remaining 18 min, Max Dball/Sandbag Bear Hug Carries 125/90# (switch every 2 laps)

WOD Notes: Goal is to finish each round in 30 sec or less so that you finish in 15 minutes or faster. Each athlete will do 15 rounds each. PC should be quick singles. Partner A does 3 PC + 5 Burpees, while partner B rests. You will switch each round, so it’s interval style. If you can’t jump over the bar, you may step. 1 Lap = 6 mats. Record WOD score & # of laps.

Assistance
a) Tabata Russian Twists – 8 Sets (use light weight, anchor feet, have arms straight)
b) DB Bench Press – 5×8 (heavy)