Category Archives: WOD

10/11/2022 – WOD

Strength
a) Snatch – 1 every 30 sec x 10 @ 75% , then 1 EMOM x 5 @ 80%+
b) Snatch Grip DL  – 5×3 @ 70%+ of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. 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
12 Min AMRAP
5 Devil Press 50/35#  (RX+ = 55/40#)
9 Box Jump Overs 24/20″
10/8 Cal Ski

WOD Notes: Goal is 6 rds. You don’t have to reset your monitors each rd. No step-ups allowed if possible. Try to use a lower box or stack plates to jump on/over.

Assistance
a) DB Pull-over – 4×8 (heavier than last wk)
b) GHD Back Extensions – 4×8 (heavier than last wk)

“Carve Your Pumpkin” – Wk 2: Day #2
Hip Abduction (Lay on your side)
Option #1 – 4×10 Use Monkey Feet
Option #2 – 4×12 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

10/10/2022 – WOD

Strength
a) Front Squat (Pause) – 6×2 @ 85%+ (heavier) + 1 ME @ 75% (8-12 reps)
b) Barbell Bicep Curls – 4×12 (control eccentric)
—Superset a/b every 3 min. Pause at least 2 sec for the FS.

Conditioning
“For Time” – 
Buy In: 250m Backwards Sled Drag 90/60#
3 Rounds:
10 Clean n Jerk 185/125#
20 T2B  (RX+ = 25)
Buy Out: 250m Backwards Sled Drag 90/60#

WOD Notes: Goal is 14-18 minutes. You should be able to alternate between slog jog & walk fast for the sled drag. CnJ = 65%. T2B sub = T2R, Weighted su or leg raises. If it’s too cold for you, bike 50/40 cals in the nice warm gym. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Skull Crushers – 4×12

“Carve Your Pumpkin” – Wk 2 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (4×10 – each leg Heavier)
Option #2 – Banded (just above knee) – (4×15 – each leg)
Option #3 – No Resistance. Just bodyweight. (4×20 – each leg)
***Pause each rep for at least 1-2 sec at the top with foot above hip level

10/8/2022 – WOD

Conditioning
10 RFT w/ Partner
10 Squat Cleans (increase every 2 rds)
12 Strict Pull-ups (RX+ = C2B)
20/16 Cal Assault Bike

WOD Notes: Goal is 25-30 minutes. RX Weights = M: 155/165/175/185/205#, F: 105/110/115/120/130#. First barbell should be around 55% of your max clean (light). You may do kipping pull-ups if you want to pracice that skill, but only if you have the strength to do at least 5 strict pull-ups. Sprint the bike each round!

“Carve Your Pumpkin” – Day #6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Hamstring Sliders – 4×12-15

10/7/2022 -WOD

Day #5 – Carve Your Pumpkin Challenge
Bulgarian Split Squats – 3×12 (each leg)
—If you don’t have weight do 3×20 (each leg)
***Control the tempo (eccentric) for all reps.

10/6/2022 – WOD

Strength
a) Deadlift – Quick heavy single (90%+) in less than 5 minutes
b) One Leg RDL (pumpkin day 4) – 4×8 (each leg – rear foot 6-12″ off floor)
c) Incline DB Bench Press – 4×10 (heavy)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.

Conditioning
15 Min AMRAP
20/16 Cal Row
15 T2B
100 Yard Bear Hug Carry 125/90#

WOD Notes: Goal is 4-5 rds. T2B sub = weighted leg raises or GHD sit-ups if you didn’t do them yesterday. The bearhug bag/ball carry is to the far curb on the other side of street & back. Try to go unbroken on it. 

Assistance
a) DB Reverse Flies (slight incline on bench) – 3×20
b) L-Sit Tap Overs – 8×10 (move feet back & forth over an object)
—Rest 30 sec between sets

10/5/2022 – WOD

Strength
a) Split Jerk – 6×2 @ 80%+ (heavier than last wk)
b) GHD or Weighted Sit-ups – 5×18
—Superset a/b every 2:30. Try to use a little more weight than last wk. These are regular split jerks with no pause. Take more rest if needed for the last 1-2 sets.

Conditioning “24 Min Cap”
3 RFT w/ Partner
6 (6 Front Rack Lunges + 6 Push Jerks) – increase each rd
40 DB Bent-over Rows (2×10 each arm/person) – Heavy & controlled
60/50 Cal Ski

WOD Notes: Goal is to get under 24 min cap. RX Weights – M: 155/165/175#, F: 105/110/115. First bar should be easy to where you can pick bar up as soon as partner is finished. The 3rd bar you should be able to go unbroken, but feel really challenging. Try to go heavy on the DB Rows & do them strict (don’t worry about speed). 

Assistance
Shoulder Press (Barbell) – 4×8 (4 touch n go + 4 pause)

“Carve Your Pumpkin” – Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4x`12 @ 75-80% of Back Squat
Option #2 – Single Leg (no weight): 4×15 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes

10/4/2022 – WOD

Strength
a) Full Snatch + Hang Snatch – 1 set every 1:15 x 10
b) Snatch Grip DL  – 3×5 @ 70% of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. 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
12 Min AMRAP
1 Dball Over Shoulder 150/100#
2 Burpees (no jump)
30 Double Unders
2 Dball Over Shoulder 
4 Burpees (no jump)
30 Double Unders
3 Dball Over Shoulder 
6 Burpees (no jump)
30 Double Unders
***Continue pattern for the remaining 12 minutes.

WOD Notes: Goal is to get into the rd of 8/16/30. You will always do 30 DU or scale to 15 DU, 30 empty bar hops, or 60 ft versa. Dball/bag should be a little heavier than normal, since you won’t be doing a lot of reps in a row. 

Assistance
a) DB Pull-over – 4×10 (heavier than last wk)
b) GHD Back Extensions – 4×10 (heavier than last wk)

“Carve Your Pumpkin” – Day #2
Hip Abduction (Lay on your side)
Option #1 – 3×12 Use Monkey Feet
Option #2 – 3×12 Banded
Option #3 – 3×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

10/3/2022 – WOD

Strength
a) Front Squat (1 1 1/4 + 2 Pause) – 5×3 @ 80%+ (heavier than last wk)
b) Reverse Barbell Bicep Curls – 4×10 (lighter than regular)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up. Pause Sq – At least 1 sec.

Conditioning
5 RFT
10 Hang Cleans (RD 1/2/3 = Muscle, RD 4/5 = Pwr)
2 Rope Climbs 15ft  (RX+ = 20ft + 15ft)
15/12 Cal Assault Bike

WOD Notes: Goal is 16-20 min. HC = M: 135/185, F: 95/125. RC sub = 3 up/downs (strict), 12 Rings Rows, or 5 heavy pulleys. 

Assistance
a) Weighted Plank – 6 Sets: 45 Sec on / 45 Sec off
b) DB Skull Crushers (Palms up) – 4×10 (control eccentric)

“Carve Your Pumpkin” – Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (3×12 – each leg)
Option #2 – Banded (just above knee) – (3×20 – each leg)
Option #3 – No Resistance. Just bodyweight. (3×25 – each leg)
***Pause each rep for at least a sec at the top with foot above hip level

10/1/2022 – WOD

Conditioning
3 RFT w/ Partner
20 Wall Walks
50 Deadlifts (m: 225/275/315#) (f: 155/185/205#)
80 Wall Balls 30/20# to 10/9.5ft
100/80 Cal Row

WOD Notes: Goal is sub 45 minutes. You will divide work evenly if possible. Partner A will work on WW, while Partner B works on DL. WB & Row – It will be “you go, I go”. DL = 50/60/65% by rd. 

REMINDER: The October “Carve Your Pumpkin (Booty)” Challenge starts Monday Oct 3rd. It will be programmed Mon-Sat & will take an extra 10 minutes or so to complete each day! Try to follow it as much as possible if you want to make booty gains & get stronger! I will post the daily exercises on this blog & Instagram! I hope you all follow, since it’s going to be fun!

9/29/2022 – WOD

Strength
a) Deadlift – Quick heavy single (90%+) in less than 5 minutes
b) Single Leg RDL – 3×8 (each leg – rear foot 6-12″ off floor)
c) Bar/Ring Dips – 4×8 (advanced = weighted or slow tempo)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.

Conditioning
For Time
25 Power Cleans 165/110#
150 Double Unders
75 Burpees (no jump)
150 Double Unders
25 Power Cleans 165/110#

WOD Notes: Goal is 12-15 minutes. PC = 60% (quick singles or touch n go a few in the beginning). DU sub = 75 DU, 100 lateral hops over BB, or 300ft versa. You don’t have to jump your burpees.

Assistance
a) One Arm Rows (pulley) – 4×10 each arm
b) L-Sit Tap Overs – 6×15 (move feet back & forth over an object)