Category Archives: WOD

12/3/2022 – WOD

Conditioning “45 Min Cap”
500/400 Cal Row For Time w/ Partner or Max Cals
***Every 10 Min x 4 Sets starting at 0:00 do:
50 Wall Balls 30/20# to 10/9.5ft (heavy)
200 Double Unders
20 Power Snatches (increase by rd)

WOD Notes: Finishing all the cals is going to be a difficult task, but is doable if you make transitions fast & pull hard since you have built in rest. Only exercise you work at the same time is the DU/hopovers. You’ll have an extra 5 min on the rower the 4th round. DU sub = 200 line hopovers or 150 barbell hopovers. PS = M: 135/145/155/165#, F: 95/100/105/110#. 

“Lose Your Santa Belly” – December AB’s Challenge
—Starts Monday December 5th!

12/1/2022 – WOD

Strength
a) Deadlifts – 4×8 (no touch n go) @ 70-75%
b) Hip Abduction (ground) – 3×10 (each leg control eccentric)
c) DB Lateral Raises – 4×12
—Superset a/b/c every 5 min. Use monkey feet or ankle weights for (b).

Conditioning “15 Min Cap”
75 Burpee Box Jump Overs 24/20″ For time
Every 1:30, starting at 0:00, do:
ODD RD = 8 Front Rack Lunges 155/105#  (RX+ = 185/125#)
EVEN RD = 12 T2B

WOD Notes: Goal is to try and finish under the 15 min cap, which should feel like a challenge. You should have around 50-60 sec/rd to get as many BBJO. No stepping allowed so use a really low box & jump if you have to. FRL should be moderately heavy and feel tough when you get to rounds 3-5. You will do 5 rounds each of the BBJO/T2B. T2B sub = T2R or weighted sit-ups. 

Assistance
a) Glute Ham Raises 4×8 or Banded Hamstring Sliders – 4×15
b) Face Pulls (pulley) – 4×10

“Lose Your Santa Belly” – December AB’s Challenge
—Starts Monday December 5th!

11/30/2022 – WOD

Strength
a) Pull-up Challenge Test – 1 Set Max Reps of Strict Pull-ups
b) Push Press – Quick work up to a heavy single, then 4×5 @ 80%
c) GHD Sit-ups – 5×15-20  (sub: weighted sit-ups)
—20 Min Clock to complete a/b/c. Do part A first then superset b/c as needed.

Conditioning
12 Min AMRAP
10/8 Cal Ski
6 Pull-ups  (RX+ = C2B or 4 Bar MU)
6 Push Jerks 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is 6+ Rds. PJ = 65% of 1RM (should feel moderately heavy, but unbroken). PU sub = 8 Ring Rows or 8 Heavy Lat Pulldowns (pulley). You don’t have to reset monitor, so you can track rounds easier, however you must add 10/8 cals to whatever your monitor says each rd.

Assistance
a) Lateral/Front DB Raises – 4×8 each (back to back no rest)
b) DB Bicep Curls (control eccentric – at same time) – 4×10

11/29/2022 – WOD

Strength
a) Bench Press (multi-grip, Yukon, camber) – Work up to a heavy quick single, then 3×8-12 @ 70%.
b) GHD Back Extensions (4×8) or Good AM’s (4×6)
—Superset a/b every 3 min. Heavier than last wk for both a/b. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.

Conditioning
10 RFT w/ Partner
6 Power Cleans @ 70-75%
30 Mountain Climbers
15/12 Cal Assault Bike

WOD Notes: Goal is under 2 min/rd. PC should feel relatively heavy to where they take 30 sec at the most. Hit plates under palms to finish each rep of the mountain climber. Sprint the bike each rd!

Assistance
a) DB Skull Crushers – 4×10 (slow tempo)
b) Banded Hollow Rocks – 6 Sets: 45 sec on / 60 sec off
***No pull-ups today, since we will test max reps tomorrow

11/28/2022 – WOD

Strength
a) Back Squat – 6/5/4/3/2 (Pause each rep for 3 secs), 1×8-12 @ 70%
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Start @ 70% for the set of 6 & increase each set. 

Conditioning
For Time
400m Sled Drag 45/35#
20 (Devil Press + DB Thruster) 40/25#
5 Rope Climbs 15ft
250m Sled Drag 90/60#
5 Rope Climbs 15ft
20 (Devil Press + DB Thruster) 40/25#
400m Sled Drag 45/35#

WOD Notes: Goal is 17-21 minutes. First/Last sled drag should feel very light to where you can run the whole time, so load the sled to a weight that is doable. DB’s should feel very light as well to where you can move them without resting too much! RC sub = 30 RR, 10 heavy pulleys, 30 heavy lat pulldowns/strict pull-ups.

Assistance
a) Weighted Plank – 5 Sets: 1 min on /  min off
b) November Pull-up Challenge – 6×5 (3 sec negative on each rep)

11/26/2022 – WOD

Conditioning (40 Min cap)
400/320 Cal Ski For Time w/ Partner or Max Cals
***Every 8 Min x 4 Sets starting at 0:00 do:
50/40/30/20 Hang Squat Cleans 
50/40/30/20 T2B

WOD Notes: Goal is to finish under 40 min cap. You will have much less time on the ski the first 2 rounds since it’s more reps. HSC: M = 115/135/155/185#, F = 75/95/105/125#. First barbell should feel super light to where you can do 10 in a row no problem. 

November Pull-up Challenge
Accumulate 50 Reps (normal grip) in the least amount of sets

11/23/2022 – WOD

Strength
2 CnJ Every 90 Sec x 10 Sets @ 70-85%
—1st rep = power cnj. 2nd rep = full cnj.

Conditioning
5 RFT w/ Partner – “Assault DT”
30/24 Cal Assault Bike
24 Deadlifts (increasing weight)
18 Hang Power Clean
12 Push Jerks

WOD Notes: Goal is 15-19 min. M = 155/165/175/185/195#, F = 105/110/115/125/130#. You may break up the reps as needed. Try to push the bike each rd. 

Assistance
a) November Pull-up Challenge – 6×5 (close-grip) Pause at halfway up, at top, & halfway down for a sec each.
b) Lateral/Front DB Raises – 3×12 each

Rage Beer Mile
—Black Friday at 4pm. Bring your own beverage of choice! Sign-up on the class sign-up sheet if you’re coming!

11/22/2022 – WOD

Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×2 @ 80%, 2xME (8-10 reps @ 70%)
b) GHD Back Extensions (4×8) or Good AM’s (4×6)
—Superset a/b every 3 min. Heavier than last wk for both a/b. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.

Conditioning
5 RFT
10 GI Janes
20 Banded Russian Swings 70/53# (black/red band)
12 Laps Shuttle Run

WOD Notes: Goal is 15-19 minutes. Choose a bar above your reach if you can do a strict pu. For the (B) Russian Swings, loop a band around an upright, step inside so that the band goes around your waist & walk away from where it’s anchored to create tension/resistance. Focus on driving hips through the band & squeeze butt to finish reps. 1 Lap = 6 mats (you don’t have to touch hand to the floor).

Assistance
a) Barbell Skull Crushers – 4×10 (slow tempo)
b) Banded Hollow Rocks – 8 Sets: 30 Sec on / 30 Sec off

Rage Beer Mile
—Black Friday at 4pm. Bring your own beverage of choice! Sign-up on the class sign-up sheet if you’re coming!

11/21/2022 – WOD

Strength
a) Back Squat – 5×3 (Pause each rep for 5 Secs) @ 75%+, 1×8-12 @ 70%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3 minutes. 

Conditioning
14 Min AMRAP
2/1 Cal Ski
2 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
4/3 Cal Ski
4 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
6/5 Cal Ski
6 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
***Continue pattern for the remaining 14 minutes

WOD Notes: Goal is to get to the round of 18/18/30. Step-ups should be unbroken the entire WOD, but get difficult after the round of 10. DU sub = 30 lateral hops over line/20 over bar or 60ft versa climber (wouldn’t recommend bc of step-ups). 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than last wk)
b) November Pull-up Challenge – 5 Reps EMOM x 10 Sets (normal grip)

11/19/2022 – WOD

Conditioning
3 RFT w/ Partner
8 (3 Power Snatches + 4 Push Jerks + 6 Front Rack Lunges) 
6 (30 Mountain Climbers + 1 Rope Climb 20ft)
80/65 Cal Assault Bike

WOD Notes: Goal is sub 35 minutes. M = 135/155/175#, F = 95/105/115#. Partner A will do 30 mt climbers while partner B rope climbs & then you will switch. Mt Climber standard = You will have a 2.5# plate in front of each hand that you must bring feet up to each rep. You will both do the mt climbers & RC 3 times each/rd. RC sub = 2x up/downs or heavy pulleys or 8 RR/RC. 

November Pull-up Challenge
6×5 – Pause at the top & halfway down