Category Archives: WOD

1/11/2023 – WOD

Strength
a) 3 Position Clean: Floor + Below Knee + Above Knee – 1 set every 90 Sec x 6
b) Clean Pulls – 3×4 @ 115% of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
For Time
30 Thrusters 115/75#
20 Clusters 145/105#
30 Clean n Jerks 175/115#

WOD Notes: Goal is 8-12 minutes. Thrusters should be done in 1-2 sets (under 2 min). Clusters – Quick singles (under 3 min). CnJ – Should be a little slower than clusters, but you don’t have to squat them (under 6 min). You may make this more fun by partnering up with someone AFTER the thrusters.

Assistance
a) DB Lateral + Front Raises (incline bench) – 3×8 each (heavy) +, 1×12 (light – pause)
b) One Arm Farmers Carry (heavy) – 3×45 Sec (each side): Hold a heavy KB/DB in place (use straps)
c) Lying Hamstring Stretch against vertical upright – Accumulate 2 min/Leg

1/10/2023 – WOD

Strength
a) Barbell Incline Bench Press – 5×5 (heavy across)
b) Strict Pull-ups (Close-Grip) – 5×8
—Superset a/b every 3 minutes. You may sub heavy Lat Pulldowns instead of banded pu.

Conditioning
For Time
1-2-3-4-5-6-7-8 Wall Walks
2-4-6-8-10-12-14-16 T2B
***12/10 Cal Row in between each rd

WOD Notes: Goal is 14-18 minutes. WW sub = 10 shoulder taps/WW or climb to a certain height by using a designated chalk line on the ground. T2B sub = T2R, GHD SU, Hanging leg raises. You must reset monitor each rd. 

Assistance
a) DB Bicep Curls + DB Skull Crushers – 4×10 each (heavy)
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area. 

1/9/2023 – WOD

Strength
a) Back Squat (wk 2) – 2×7, 2×5, 2×3 @ 75/80/85%, + (1) 30 Sec Rack Hold at 125%
b) Straight Arm Lat Pulldown – 5×8 (heavy)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
3 RFT
15 Devil Press 45/30# DB’s
20 Box Step-ups 20″ 45/30# DB’s
20 Lap Shuttle Run

WOD Notes: Goal is 15-19 min. You should be able to do the step-ups in 1-2 sets each rd. You may hold the DB’s at your sides. If you have to scale to (1) DB that’s ok. 1 Lap = 6 mats (there will be cones that you have to run around each lap). 

Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off (heavier than normal)
b) Couch Stretch – Accumulate 3 minutes each side

1/7/2023 – WOD

Conditioning – “For Time w/ Partner”
3 Rounds
40 Double Dutch Burpees
40 Deadlifts 255/175#
3 Rounds
30 Thrusters 135/95#
30 C2B Pull-ups
200 Double Unders
***1000ft Versa Climber at any point in the WOD

WOD Notes: Goal is sub 30 minutes. DL = 55-60% (should be able to do 5 at a time). Double Dutch burpees are lateral burpees over the bar. Thrusters should feel a little heavier than normal. You should have to break them up in sets of 5 as well. C2B sub = chin over bar, banded pu, or heavy pulleys. DU sub = 1/2 DU, 300 Singles, or 200 Lateral hops over a low bar.  

1/6/2023 – WOD

Strength
a) 3 Position Snatch – Above Knee + Below Knee + Floor: 1 Set Every 2 Min x 7 Sets 
b) Back Squat – 3×5 (pause 1 sec) @ 70-75%
—Start @ 65% for the snatches & work your way up to 75%. This is meant to be lower volume on the squats since you’re snatching first & it’s the 2nd time squatting heavy this wk.
c) Face Pulls (pulley) – 4×12
—Superset b/c as needed.
d) Mobility – Accumulate 2 Minutes on each area: Pec (under clavical), Behind Shoulder, & Lats

1/5/2023 – WOD

Strength “Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Front Rack Lunges – 5×8 (work up to a heavy set by the end)
2) Barbell Bench Press – 5×8 @ 75%
3) GHD Sit-ups or Weighted Sit-ups – 5×15-20
4) Trap Rows (head supported) – 5×8 (heavy)
5) Tibialis Raises – 4×15
—Try to complete all 5 exercises every 7 minutes

Conditioning (Benchmark – We will repeat this in a month)
10 Min Assault Bike For Max Calories

Assistance
a) Banded TKE – 3×25 each leg
b) Standing Quad Stretch – 1 min straight/leg
c) Lying Wall Squat w/ band around knees – Accumulate 2-3 minutes

1/4/2023 – WOD

Strength
a) 3 Position Clean: Above Knee + Below Knee + Floor – 1 set every 90 Sec x 6
b) Clean Pulls – 3×5 @ 110% of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
8 Min AMRAP Ladder
2 Cal Ski
1 (Power Clean + Hang Power Clean) 135/95#  (RX+ = 155/105#)
4 Cal Ski
2 (Power Clean + Hang Power Clean) 135/95#
6 Cal Ski
3 (Power Clean + Hang Power Clean) 135/95#
***Continue pattern for the remaining 10 minutes
—Rest 2 minutes then:
3 Min AMRAP: Max Dball/Bag over Shoulder w/ Partner

WOD Notes: Goal is to get to the round 16+ and 35+ reps on the 2nd part. Barbell weight should be light (50%) of you max PC. Womens Cals = 2/3/5/7/9/10/12/14/16. Since the barbell weight is light, try to choose a heavier ball/bag weight if possible while maintaining good form. Reset monitor each rd.

Assistance
a) DB Lateral + Front Raises – 4×15 each
b) Tabata V-ups: 8 Rounds
c) Banded Hamstring Stretch – Accumulate 2 min/Leg
—Lay on back. Grab both ends of a blue/green band & loop around middle of foot as you bring it straight up to the ceiling. Try to gradually straight leg out throughout the 2 minutes. 

1/3/2023 – WOD

Strength
a) DB Incline Bench Press – 5×8 (heavy)
b) Strict Pull-ups – 5×8 (challenging for 8)
—Superset a/b every 3 minutes. You may sub heavy Lat Pulldowns instead of banded pu.

Conditioning
5 RFT
18/15 Cal Row
12 T2B
9 Push Jerks (increase weight by rd)
—rest 1 min between rds

WOD Notes: Goal is to be close to 2 minutes/rd. During your rest, change your weights. You should start @ 60% & try to get to 70-75% by the last rd. Goal is to go unbroken on all 5 sets, but if you have quick break on the heavier sets that’s ok. The row isn’t supposed to be all out, since we’re finishing on the jerks each round. Therefore don’t expect this WOD to be a burner. It’s all about being about to cycle heavy jerks while fatiguing your core & getting HR up.

Assistance
a) Barbell Bicep Curls + Skull Crushers – 4×10 each (heavy)
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) T-Spine Plate Smash – Spend 2 Minutes on a foam roller w/ 25-45# plate standing on chest. Pull ribs down & just sit on tender spots for 5-10 secs at a time.

1/2/2023 – WOD

Strength
a) Back Squat – 2×7, 2×5, 2×3 @ 75/80/85%, + (1) 30 Sec Rack Hold at 120%
b) DB Pullover – 4×12
—20 Min Clock to get this all done

Conditioning
4 RFT
125m Backwards Sled Drag 70/45#
25 Burpees (no jump)
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)

WOD Notes: We will try to repeat this at the end of the month after the nutrition challenge (weather permitting). Goal is sub 20 minutes. WB should be unbroken each rd of broken up once with short rest!

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than ever)
b) Couch Stretch – Accumulate 2 minutes each side

12/31/2022 – NYE WOD

Conditioning
3 RFT w/ Partner
80/65 Cal Assault Bike
30 Power Snatches (M: 125/145/165#, F: 85/100/110#)
600m Run/Carry (125/90# bag/ball)

WOD Notes: Goal is sub 35 min. For the run/carry,  Partner A will bear hug carry bag/ball to the old “Cantel” Sign, while partner B runs the 600m loop. Partner B will pick up the ball/bag on the way back and bear hug carry it in. 

Assistance
Santa Abs Last Day: 4 Sets: 30 Sec Russian Twists + 30 Sec Flutter Kicks + 30 Sec V-ups