Category Archives: WOD

12/15/2022 – WOD

Strength
a) 5 (3 Push Jerks + 30ft OH Carry) @ 80%+
b) Barbell Hip Thrusts – 4×12 (Heavy – Pause each rep)
—Superset a/b every 4 minutes. Face away from the wall for the jerks, so you can walk forward for OH Carry. Try to walk all the way to the bikes/ski ergs. Walk slowly & under control. Focus on locking elbows & spreading bar as you walk. Partner up with someone for both movements. 

Conditioning
For Time
10-1 Thrusters 115/75#
1-10 T2B
***Complete 1 set of 300ft on Versaclimber at some point during the WOD. 

WOD Notes: Goal is 6-10 minutes. Thrusters should be unbroken each rd & feel relatively light. T2B sub = T2R, hanging knee raises, or V-ups. Some will have to start WOD on the versa.

Assistance
a) Week #2 / Day #4 “Santa Abs” – Weighted Side Plank (plate on hip) – 4×45 sec each side
b) DB Bent-over Rows – 4×10 (heavy) + 1×8 (light – pause each rep for 5 sec)

12/14/2022 – WOD

Strength
Power Clean + Hang Sq Clean – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & work up to 85%+ by the end.

Conditioning
7 RFT
7 Deadlifts @ 65%
1 Rope Climb 20ft
14/10 Cal Ski

WOD Notes: Goal is 13-17 min. RX = 65% for this WOD, which is based on 315/205#. You should be able to do DL in 1-2 sets each rd & should feel moderately heavy. RC sub = 2 up downs/heavy pulleys or 8 RR.

Assistance
a) Week #2 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 6×15 (rest 30 sec between)
b) 6 DB Lateral Raises + 6 Front Raises – 5 Sets (1 sec pause + 2 sec eccentric)

12/13/2022 – WOD

Strength
a) Incline DB Bench Press – 5×8 (heavy)
b) Strict Pull-ups – 5×8  (advanced = weighted)
c) GHD Weighted Back Extensions – 5×8
—Superset a/b/c every 3:30. Hold DB behind head for Back Ext & pause each rep.

Conditioning
14 Min AMRAP Ladder
1 Wall Walk
1 Lap Bear Hug Dball/Bag Carry 125/80#
3/3 Cal Assault Bike
2 Wall Walks
2 Laps Bear Hug Dball/Bag Carry 125/80#
6/5 Cal Assault Bike
3 Wall Walks
3 Laps Bear Hug Dball/Bag Carry 125/80#
9/7 Cal Assault Bike
***Continue Pattern for the remaining 14 minutes.

WOD Notes: Goal is to get to the round of 7-7-21/15. 1 Lap = 5 mats. You should be able to go unbroken on the bear hug carry every round. WW sub = 10 Shoulder taps/1 WW. You can also scale the feet walked on the WW. Reset monitors each rd.

Assistance
a) Santa Belly Abs (Week 2 – Day #2): Hollow Rocks: 8 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×10 (slow eccentric)

12/12/2022 – WOD

Strength
a) Back Squat – 4×10 @ 70-72% across
b) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
—Superset a/b every 3:30.

Conditioning
5 Rounds (interval style)
10 Hang Power Snatch (increasing by rd)
15 Burpees (no jump)
10 Laps Shuttle Run
—Rest 90 sec between rds

WOD Notes: Each rd should be under 2 minutes. You should be trying to push the shuttle runs since there is rest (change your weights during that time). HPS should be unbroken rounds 1-4 & you may have to break up the last rd. HPS = 95/115/135/155/175# for men, 65/75/95/105/115# for women. You don’t have to increase if you get to a certain weight & it feels challenging already. Shuttle Run Sub = 10 cal bike or 120ft versa.

Assistance
a) Santa Belly Abs (Week 2 – Day #1) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off (heavier than last wk)
b) DB Bicep Curls (same time) – 4×12 (slow eccentric)

12/10/2022 – WOD

Conditioning “45 Min Cap”
For Time w/ Partner
50 Clusters (increasing)
500 Double Unders
300/240 Cal Ski
500 Double Unders
50 Clusters (increasing)

WOD Notes: Goal is sub 40 minutes. Cluster weight for both sets = 20 @ 135/95#, 20 @ 165/110#, 10 @ 185/125#. DU sub = 1.5x single unders, 200 Lateral hop over bar, 300 Lateral hop over line, or 2x Ft Versa.

Day #6 “Santa Abs”
4 Sets: (30 Sec Russian Twists (weighted) + 30 Sec Flutter Kicks + 30 Sec V-ups)

12/9/2022 – WOD

Day #5 “Santa Abs” – L-Sit/Tuck: 6 Sets: 20 Sec on / 40 Sec off

12/8/2022 – WOD

Strength
Snatch – Hang Snatch + Full Snatch x 10 Sets
—1 Set every 1:30 @ 70-80%.

Conditioning
11 Min AMRAP
Max DB Snatches (alternating) 70/50#
***Every 2:15 starting at 0:00, Run 400m

WOD Notes: Goal is to have 30+ sec to snatch each round. If you know you can’t run a 400m in less than 1:45 even when fatigued you will scale the run to 300m (curb just past the fire hydrant). You will run a 400m at the 0:00, 2:15, 4:30, 6:45, & 9:00 mark (5×400’s). The last round you’ll have 15 sec less to do snatches. Score = total snatches. Pick a weight to where you can just pick it up as soon as you come in from run. Have DB’s close to the back of the gym. 

Assistance
a) Day #4 “Santa Abs” – Weighted Side Plank (DB on hip) – 3×60 sec each side
b) DB Bent-over Rows – 3×12 (heavy) + 1×8 (light – pause each rep for 5 sec)

12/7/2022 – WOD

Strength
a) Deadlift – Work up to a heavy single, then RDL – 2×8-10 @ 65%
b) 8 Lateral + 8 Front Raises – 4 Sets
—You have 18 Minutes to get this all done. Focus on the heavy single first if you’re trying to go for PR, then superset RDL/Raises.

Conditioning
3 RFT
30/25 Cal Row
20 T2B
5 (2 Power Clean + 4 Push Press + 4 FR Lunges) 175/115#

WOD Notes: Goal is 15-19 minutes. T2B sub = 20 Weighted Leg Raises or 20 Hollow Rocks. Barbell = 70% of PP (should take about 2.5 minutes to complete 5 reps – not feel light). 

Assistance
a) Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 10×10 (rest 20 sec between)
b) Banded TKE – 3×25 (Each leg)

12/6/2022 – WOD

Strength (15 Min Clock to get this work done)
a) Bench Press – Work up to a heavy single with regular barbell, 3×8-12 @ 70%
b) Good Mornings – 4×8 (work up to a heavy set)
—Bend knees a little more than normal for the good am’s so you can do a little more weight. Shin should be above or slightly in front of heel.

Conditioning
10 RFT
3 Dball Over Shoulder 150/100# (heavy)
6 GI Janes
9 Box Jump Overs 24/20″

WOD Notes: Goal is 15-20 minutes. Dball should be heavier than normal. You could do 2 heavier reps + 1 normal rep on the dball/sandbag if you don’t want to do all 3 reps with a heavier weight. Choose a pull-up bar above your reach if you can do a strict pu. Stay low on the BJO. 

Assistance
a) Day #2 “Santa Abs” – Tabata Hollow Rocks: 10 Rounds
b) Tricep Pushdowns (neutral grip) – 4×12

12/5/2022 – WOD

Strength
a) Back Squat – Work up to a heavy single, then 2×8-10 Reps @ 70%
b) DB Pullover – 4×10 (heavy)
—Superset a/b as needed, but try to focus on the heavy single if you feel strong.

Conditioning
For Time
21 Hang Power Cleans 135/95#
9 Wall Walks
25/20 Cal Assault Bike
15 Hang Power Cleans 165/110#
7 Wall Walks
25/20 Cal Assault Bike
9 Hang Power Cleans 195/130#
5 Wall Walks
25/20 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. HPC = 50/60/70% by rd. You should be able to go unbroken (or break up once) each rd, but should feel challenging. WW sub = 7/5/3 by rd or 10 shoulder taps/WW. 

Assistance
a) Lose your Santa Belly (weighted plank) – 10 Sets: 30 Sec on / 30 Sec off
b) Preacher Curls – 4×10 (each arm)