Category Archives: WOD

10/22/2022 – WOD

Conditioning – “40 Min Clock”
3 RFT w/ Partner
100/80 Cal Row
40 Overhead Squats 135/95#  (RX+ = 165/110#)
2 (20 C2B Pull-ups + 30 HR Push-ups)  (RX+ = 8-12 Bar MU/person)
20 Squat Cleans 165/110# (RX+ = 185/125#)
***RD 3 = Work up to a heavy single

WOD Notes: Goal is sub 35 minutes. This WOD is “you go, I go” except for the C2B/PU. You can work at the same time on that portion where one athlete does PU while the other does push-ups. Squat cleans should be around 65%. OHS sub = back squats (if you can’t do an OHS safely). 

“Carve Your Pumpkin” – Week #3: Day 6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Banded Hamstring Sliders – 4×18

10/21/2022 – WOD

Week #3: Day 5 – Carve Your Pumpkin Challenge
Front Elevated Lunges – 4×8
—If you don’t have weight do 3×20
***Both feet should be on an elevated surface (3-4″). Step back and gently hit knee to the floor.

10/20/2022 – WOD

Strength
a) One Leg RDL (Pumpkin: Wk 3: Day 4) – 1×12, 1×10, 1×8, 1×6 (each leg – rear foot 6-12″ off floor)
b) DB Bench Press – 5×6 (3 sec negative)
—Superset a/b every 3 minutes. Go a little heavier than last wk for both parts. You may need to rest a few secs between legs because it should feel challenging!

Conditioning
Every 3 Min x 5 Rounds
10 Deadlifts @ 60%
15 Burpees to Target
20 Wall Balls 20/14# to 10ft

WOD Notes: Goal is to try & stay on the interval for as long as possible. It will start to get difficult after round 3. DL weights = 275/185# or use the 60%. Use a pull-up bar just above reach for burpees. 

Assistance
a) DB Bent-over Rows – 4×10 (each arm – control eccentric)
b) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 60 sec between)

10/19/2022 – WOD

Strength
a) Split Jerk – 2×3 @ 80%, 2×2 @ 85%+, 3×1 @ 90%+
b) GHD or Weighted Sit-ups – 4×20-25
—Superset a/b every 2:30. Try to hit a heavier split jerk than last wk if possible. Take more rest if needed for the last few singles.

Conditioning
18 Min AMRAP w/ Partner
40/32 Cal Assault Bike
20 Hang Power Cleans 165/110#  (RX+ = 185/125#)
30 T2B
20 Push Jerks 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is to get into the 4th rd past the assault bike. The bike should be broken up into 2 sets each & the rest of movements one set each. Barbell weight = 65%. T2B sub = T2R or weight su/LR.

Assistance
Barbell Shoulder Press – 5×5 (3 sec eccentric)

“Carve Your Pumpkin” – Week #3: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 5x`8 @ 80%+ of Back Squat
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

10/18/2022 – WOD

Strength
a) Snatch – 1 every 45 Sec x 10, then 1 EMOM x 5. Work up to a heavy single
b) Snatch Grip DL  – 3×8 @ 65%+ of DL
—Do part a first, then right into part b. Go heavier on parts a/b compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.

Conditioning
14 Min AMRAP
40 DB Snatches (alternating) 50/35#
30/24 Cal Ski
30 DB Snatches (alternating) 60/40#
30/24 Cal Ski
20 DB Snatches (alternating) 70/50#
30/24 Cal Ski
***Max One Arm Devil Presses in remaining time 70/50#

WOD Notes: Goal is to have 2+ minutes to get as many DP. Score = total DP. You should be able to do the snatches unbroken each round or break them up once. Goal is to be under 2 minutes each rd for the ski.

Assistance
a) DB Pull-over – 4×8 (heavier than last wk)
b) Tabata Hollow Rocks – 10 Rounds

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

10/17/2022 – WOD

Strength
a) Front Squat – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @90%+
b) DB Bicep Curls – 4×10 (control eccentric)
—Superset a/b every 3 min. Work up to a heavy single.

Conditioning
5 RFT
10 Back Rack Lunges 175/115#
2 Rope Climbs 15ft
60 Double Unders

WOD Notes: Goal is 9-12 minutes. Lunges should feel challenging for 10 reps unbroken. RC sub = Climb 10-12ft, 12 Ring rows, 4 Heavy pulleys, or 3 up/downs. DU sub = 30 DU, 30 Lateral hops over barbell, or 120ft versa.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×10

“Carve Your Pumpkin” – Wk 3 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (5×8 – each leg Heavier)
Option #2 – Banded (just above knee) – (4×12 – each leg)
Option #3 – No Resistance. Just bodyweight. (4×20 – each leg)
***Pause each rep for at least 2-3 sec at the top with foot above hip level

10/15/2022 – WOD

Conditioning
4 RFT w/ Partner
20 Power Snatches (increase by rd)
4 (8 Burpees + 10 Renegade Rows + 12 Squats (1 DB on Back)) 50/35#
Run 400m

WOD Notes: Goal is sub 30 minutes. PS = M: 135/145/155/165#, F: 95/100/105/110#. You will work at the same time for the DB complex/Run. Do a burpee with hands on the DB’s & you don’t have to stand up with the DB’s to finish the rep. Renegade rows are 5 each arm & you must alternate. Focus on a tight core in the plank position with feet a little wider. For the squats, place (1) DB on your back (not supposed to be heavy).

“Carve Your Pumpkin” – Week #2: Day 6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×10 or 4×6 Lower from the top (negatives)
b) Banded Hamstring Sliders – 4×15

10/14/2022 – WOD

Week #2: Day 5 – Carve Your Pumpkin Challenge
Front Elevated Lunges – 4×10
—If you don’t have weight do 3×20
***Both feet should be on an elevated surface (3-4″). Step back and gently hit knee to the floor.

10/13/2022 – WOD

Strength
a) One Leg RDL (Pumpkin: Wk 2: Day 4) – 5×6 (each leg – rear foot 6-12″ off floor)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3 minutes. Go a little heavier than last wk for both parts. You may need to rest a few secs between legs because it should feel challenging!

Conditioning
Every 5 Min x 4 Rounds
25 Russian KB Swings 88/70#
5 Wall Walks
25/20 Cal Assault Bike

WOD Notes: You have 2 choices with this WOD. A) Push the pace/intensity each round & get a lot of rest (2+min). B) Approach as active recovery day, take it easy, and barely get any rest. It is your choice. RS should be challenging but unbroken. Hinge your swings and try not to squat them! WW sub = 40-50 Shoulder taps each rd or 2 laps around box in pike position. 

Assistance
a) Facepulls (rope pulley) – 4×12
b) L-Sit Tap Overs – 6×15 (move feet back & forth over an object)
—Rest 60 sec between sets

10/12/2022 – WOD

Strength
a) Split Jerk – 2×3 @ 80%, 2×2 @ 85%+, 3×1 @ 90%+
b) GHD or Weighted Sit-ups – 4×20-25
—Superset a/b every 2:30. These are regular split jerks with no pause. Take more rest if needed for the last few singles. You shouldn’t be supersetting with the singles.

Conditioning
2 RFT “20 Min Cap”
30 Wall Balls 30/20# to 10/9.5ft
12 Chin Over Bar Pull-ups  (RX+ = 15)
15 DB Thrusters 45/30# 
12 C2B Pull-ups  (RX+ = 15)
10 Barbell Thrusters 135/95#  (RX+ = 155/105#)
8 Strict Pull-ups  (RX+ = 6-10 Bar MU)
30/24 Cal Row

WOD Notes: Goal is 15-19 minutes. WB should be unbroken or done in 2-3 sets max. PU sub = banded (no scaling reps – so pick a band to where you can do them in 1-2 sets each rd). Strict PU sub = 8 Banded. Thrusters should be challenging to do unbroken the first rd & break up once the 2nd rd when you’re more fatigued. Pace the first row & sprint the 2nd!

Assistance
Shoulder Press (Barbell) – 4×6 (3 touch n go + 3 pause)

“Carve Your Pumpkin” – Week #2: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4x`10 @ 75-80% of Back Squat
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