Category Archives: WOD

11/3/2022 – WOD

By WOD

Strength
a) Deadlift – 5×5 @ 75%
b) Dips (ring/bar) – 4×10  (sub: 4×15-20 HR Push-ups)
—Superset a/b every 3 minutes. No touch n go on the DL.

Conditioning
15 Min AMRAP w/ Partner
200 Double Unders
20 Power Snatches (m: 145/165/185#) (f: 95/110/125#)
30 Front Rack Lunges (165/185/205#) (f: 110/125/135#)
40 Ring Rows (RX+ = 30 C2B PU or 20 Bar MU)

WOD Notes: Goal is to get 3 rounds. DU sub = lateral hops over a bar or line. Increase the weight on the snatches & lunges each round. Ring Rows = make sure to keep body in a straight line & no kipping them. 

Assistance
a) L-Sit Tap Overs – 6×15
b) November Strict Pull-up Challenge – Accumulate 30 reps (Neutral Grip) in the least amount of sets. 

11/2/2022 – WOD

By WOD

Strength
a) Shoulder Press – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1
b) Glute Ham Raises – 4×10 or Leg Curl Sliders – 4×12
—Superset a/b every 3 minutes. Start @ 75% & increase from there.

Conditioning
3 Min AMRAP x 4 Rounds
12 Push Jerks (increase each rd)
15 T2B
Max Cal Row
—Rest 2 minutes between rds

WOD Notes: Goal is to have at least 1:30 to row each rd. Score = total cals for all 4 rds. Stay between 55-65% for your PJ. T2B sub = T2R or weighted su/LR. 

Assistance
a) DB Lateral/Front Raises – 4×12 each
b) November Strict Pull-up Challenge – Accumulate 30 reps (Wide Grip) in the least amount of sets. 

11/1/2022 – WOD

By WOD

Strength
a) Power Clean – 1×5, 1×4, 1×3, 1×2, 3×1
b) GHD or Weighted Sit-ups – 5×15-18
—Superset a/b every 3 minutes. Start @ 75% of PC & work up to heavy single. You may touch n go if you want.

Conditioning
6 RFT
8 Hang Power Clean 165/110#  
10 Bar Facing Burpees
Sandbag Carry 125/80# 

WOD Notes: Goal is 15-19 min. HPC = 60% (unbroken every rd). Try to jump over the bar, but you may step if necessary. ODD RD = 150m shoulder, EVEN RD = 100m Bearhug

Assistance
a) DB Reverse Flies (use bench) – 4×15
b) November Strict Pull-up Challenge – Accumulate 30 reps (Close Grip) in the least amount of sets. 

10/31/2022 – WOD

By WOD

Strength
a) Back Squat – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1
b) Straight Arm Lat Pulldown – 4×10
—Superset a/b every 3 minutes. Start @ 70% for set of 10 & increase from there.

Conditioning
10 RFT
10 Wall Balls 30/20# to 10/9.5ft
1 Rope Climb 18ft
10/8 Cal Assault Bike

WOD Notes: Goal is 17-20 minutes. WB should be unbroken each rd. RC sub = climb 12-15ft, 2 up/downs, 3 heavy pulleys, or 8 ring rows. You may keep the monitor running throughout the workout, so it can count the rounds for you, but you will finish at 101/81 cals at the end of the WOD.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than normal)
b) November Strict Pull-up Challenge – Accumulate 30 reps (normal grip) in the least amount of sets. 

10/29/2022 – WOD

By WOD

Conditioning
For Time w/ Partner
100 Burpees (no jump)
30 Power Snatches 135/95#
30 Clean n Jerk 185/125#
400 Double Unders
1200m Run
30 Clean n Jerk 185/125#
30 Power Snatches 135/95#
100 Burpees (no jump)

WOD Notes: Goal is sub 35 minutes. You will work at the same time for the burpees, DU, & Run. If it’s too cold for you to run, you will Bike 75 Cals on assault bike or 90 on the c2 bike. PS/CnJ = about 65% of both. DU sub = 300 singles/person, 150 Lateral Hops over bar, 400ft versa/person. 

“Carve Your Pumpkin” – Week #4: Day 6 (last day)
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 3×15 or 3×8 Lower from the top (negatives)
b) Banded Hamstring Sliders – 3×20 

10/27/2022 – WOD

By WOD

Strength
a) Deadlift – 1×10, 1×8, 1×6, 1×4, 1×2
b) Dips (ring/bar) – 5×8  (sub: 5×15 HR Push-ups)
—Superset a/b every 3 minutes. Start @ 67-70% on your set of 10.

Conditioning
15 Min AMRAP
150m Sled Drag 90/60#
10 Strict Pull-ups (RX+ = C2B)
5 Wall Walks

WOD Notes: Goal is 5+ rds. You should be able to walk fast/slow jog the majority of the sled drag. PU sub = Banded Strict or kneeling pull-ups w/ bar racked on the rig (make it difficult for 10 unbroken). WW sub = 50 Shoulder taps or 2 lap walk around box in pike position.

Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 60 sec between)
b) Rope Bicep Curls (rope under KB) – 4×12

“Carve Your Pumpkin” – Week #4: Day #4
GHD Hip Extensions (weighted = RX+) – 4×10 Pause at the top of each rep

`10/26/2022 – WOD

By WOD

Strength
a) Push Press – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1 
b) Hollow Rocks – 5×30-45 Sec
—Start @ 75% for set of 10 & increase from there. Superset a/b every 3 minutes.

Conditioning
12 Min AMRAP
2 Thrusters 115/75#  (RX+ = 135/95#)
2 T2B
4 Thrusters 
4 T2B
6 Thrusters 
6 T2B
***12/10 Cal Row to start each round. 

WOD Notes: Goal is to get to the round of 14/14. Each round will start with the row (you will be on the rower a lot in the beginning). So rd 1 = 12/10 Cal Row + 2 Thruster + 2 T2B. Repeat this pattern until 12 min is up. You should be able to go unbroken on thrusters each rd & not feel challenging until the round of 10. T2B sub = T2R or weighted su/LR.

Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) FacePulls (pulley) – 4×10

“Carve Your Pumpkin” – Week #4: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 1×20, 1×15, 1×10, 1×8, 1×6 (heavy for all sets)
Option #2 – Single Leg (band around knees): 4×12 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes

10/25/2022 – WOD

By WOD

Strength
a) Hang Squat Clean – 1×5, 1×4, 1×3, 1×2, 1×1
b) DB Lateral Raises – 5×8 (pause each rep at the top & lower slow)
—Superset a/b every 3:30. Each set should feel challenging. Shoot for 75-80% for the set of 5 & increase from there.

Conditioning
1:30 Min AMRAP x 12 w/ Partner
10 DB Hang Cleans 60/40#  (RX+ = 70/50#)
6 Laps Farmers Carry 60/40#  (RX+ = 70/50#)
Max Cal Assault Bike

WOD Notes: This is a 1:1 work/rest ratio interval. You will work for 90 secs & then rest for 90 sec. Goal is to have at least 25-30 sec on the bike each round. The point of this workout is to work on grip endurance & high power output on the bike. DB should feel challenging for 10 unbroken reps. One lap = 5 Mats. Score = total cals.

Assistance
a) Pallof Press – 3×12 (each side – pause with arms straight)
b) DB Reverse Flies – 4×15

“Carve Your Pumpkin” – Wk 4: Day #2
Hip Abduction (Lay on your side)
Option #1 – 1×15 + 3×8 Use Monkey Feet (heavier than last wk)
Option #2 – 4×10 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

10/24/2022 – WOD

By WOD

Strength
a) Back Rack Lunges – 4×10 (build to HEAVY set of 10)
b) One Arm Rows (pulley) – 4×10 each arm (pause each rep)
—Superset a/b every 3 minutes

Conditioning
5 RFT
6 Dball over Shoulder 150/100#
8 (1 Burpee + 2 Box Jump Overs 24/20″)
400/350m Ski

WOD Notes: Goal is 16-20 min. Dball should be a little heavier than normal & should take about 30-40 sec to do the 6 reps. The B/BJO part should take about 1 min each rd & the ski should take about 90 secs. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) Straight Arm Pulldown (pulley) – 4×12

“Carve Your Pumpkin” – Wk 4 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (1×15 1-2 sec pause + 3×6 – 5 sec pause each leg)
Option #2 – Banded (just above knee) – (3×15 – each leg)
Option #3 – No Resistance. Just bodyweight. (3×25 – each leg)
***Pause each rep for at least 5 sec at the top with foot above hip level