Category Archives: WOD

9/13/2022 – WOD

Strength
a) Halting Snatch + Slow Pull Snatch + Full Snatch – 1 Set Every 2:30 x 5
b) Snatch Pulls – 3×5 @ 110% of your Snatch
—Do part a first, then right into part b. Focus on uppercutting bar with hips then pull as high as you can. You may do cleans instead if you want.

Conditioning
10 Min AMRAP
6 Power Snatches 155/105#
25/20 Cal Ski
9 Power Snatches 155/105#
25/20 Cal Ski
12 Power Snatches 155/105#
***Max Cal Ski in remaining time

WOD Notes: Goal is to have 2+ minutes at the end to ski for max cals. PS = 70% (should be quick singles, but not feel super light). Score = total cals

Assistance
a) Weighted Cable Crunches (pulley) – 4×12-15
b) Straight Arm Lat Pulldown – 4×10 (heavy)

9/12/2022 – WOD

Strength
a) Front Squats (1 1/4) – 5×5 @ 75% (across)
b) DB Bicep Curls – 4×12 (at same time – control eccentric)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up.

Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
12 T2B
50 Double Unders

WOD Notes: Goal is 10-13 minutes. WB should be unbroken each round if possible or broken up once. T2B sub = T2R or weighted su/leg raises. DU sub = 25 DU or 50 lateral hops over a DB.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12

9/10/2022 – WOD

Conditioning
3 RFT w/ Partner
50/40/30 Hang Clean n Jerks (m: 135/165/195#) (f: 95/105/125#)
4 (3 Wall Walks + 20 DB Bent-over rows)
400m Sled Drag 135/90#

WOD Notes: Goal is sub 35 minutes. Partner A will do the 3 WW while Partner B is doing the 10R+10L Bent-over rows. You both do the WW & Rows 2x each round. Don’t worry about flying through the Rows. Go heavy and try to stay strict with the movement. You should be able alternate between jogging & walking fast with the sled. 

9/8/2022 – WOD

Strength
a) Front Rack Lunges – 5×8 (build – last 2 sets should feel heavy)
b) DB Incline Bench Press – 5×8 (heavy)
c) Hollow Rocks – 5×30-45 sec
—Superset a/b/c every 4 minutes

Conditioning
18 Min AMRAP
20/16 Cal Row
10 DB Snatches (alternating) 90/60#
5 (3 Burpees + 1 Pull-over)

WOD Notes: Goal is 5+ rds. DB snatches should feel heavier than normal (about 10# more than usual weights). Pull-over sub = 2 T2B. 

Assistance
a) Straight Arm Pulldown (pulley) – 4×10
b) Hip Adduction (rower seat) – 3×10 each leg

9/7/2022 – WOD

Strength
a) Deadlift – 5×6 (no touch n go) @ 75%
b) DB Reverse Flies (incline bench) – 4×15 (light/controlled)
—Superset a/b every 3 minutes

Conditioning
1:30 Min AMRAP x 12 w/ Partner
6 Laps Bear Hug Carry 125/80#  (RX+ = 140+/100#)
8-10 C2B Pull-ups (RX+ = 4-6 Muscle-ups)
Max Cal Assault Bike

WOD Notes: You should be able to have 30+ Secs on the bike each round to sprint! Score is total cals between you & your partner. Do not reset the monitor. C2B sub = Chin over bar or banded PU (choose a band that’s difficult for 8-10). 1 Lap = 5 mats. 

Assistance
a) GHD Sit-ups – 4×25 (15 weighted + 10 unweighted)
b) One Arm High Pulls – 4×12 each arm (control eccentric)

9/6/2022 – WOD

Strength “15 Min Clock”
a) Thruster – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) GHR or GHD Back Extensions or Hamstring Sliders – 4×12
—Superset a/b as needed. Work up to a 1 rep max thruster

Conditioning
10 Min AMRAP
10 Thrusters 95/65# 
10/9 Cal Ski
30 Lateral Hops Over Barbell

WOD Notes: Goal is 5+ rds. This is a WOD where you should be able to move the entire time. It’s only 10 minutes & the weight should feel light for you to where you can go unbroken on thrusters. Try to bound the hops if possible. If necessary you can setup a lower bar to jump over or just jump over a line.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral/Front Raises – 4×12

9/5/2022 – WOD

Conditioning
“For Time w/ Partner”
3 Rounds
250m Run
2 Rope Climbs 15ft (RX+ = 20ft)
10 Power Snatches 175/115#
2 Rounds
400m Run
4 Rope Climbs 15ft (RX+ = 20ft)
20 Power Snatches 155/105#
1 Round
800m Run
6 Rope Climbs 15ft (RX+ = 20ft)
40 Power Snatches 135/95#

WOD Notes: Goal is sub 30 minutes. RC sub = Climb 10-12ft, 2x up/downs or 2x heavy pulleys. PS = 80/70/60% of PS by rd. You should be doing singles until the last rd. Please load weights to where you’re protecting plates thanks!

9/3/2022 – WOD

Conditioning “35 Min Cap”
3 RFT w/ Partner
80/64 Cal Assault Bike (you must do 6-8 T2B while you rest)
8 (5 Strict Pull-ups + 5 Push-up + Burpee)
24/22/20 Squat Cleans (m: 155/175/205#) (f: 105/115/135#)

WOD Notes: Goal is sub 35 min. For the Bike you must switch every 10/8 cals. So each person will do 4 sets (10/8 cals + 6-8 T2B). T2B sub = weighted sit-ups or hollow rocks. Use a band for strict pull-ups if you can’t do an unassisted one. Partner A will work on pull-ups while partner B does the push-up + Burpee. Cleans should be 55/60/70% of your max. 

9/1/2022 – WOD

Strength
a) RDL – 4×8 @ 65-70%
b) DB Lateral Raises – 4×12 (control eccentric)
—Superset a/b every 3:30. Work up to a heavy single if you missed last wk.

Conditioning
15 Min AMRAP
20/16 Cal Row
12 DB Hang Snatches (2 arm) 50/35#
60 Double Unders

WOD Notes: Goal is 5+ rds. You should be able to go unbroken on the DB’s. DU sub = 30 DU, 100 singles, or 120ft versa. Use this day as an active rest day & just move. No need to push the intensity unless you haven’t been in much all week.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 sec (rest 1 min between)
b) Strict Pull-ups – 5×10 (weighted or use band if necessary)

8/31/2022 – WOD

Strength “15 Min Clock”
a) Press/Push Press/Jerk (choose one) – Work up to a heavy single
b) GHD Hip Extensions – 4×15-20 reps (advanced = weighted)
—Superset a/b as necessary. You can also do light BB good mornings if GHD isn’t available.

Conditioning
1:30 AMRAP x 12 w/ Partner
8 Front Rack Lunges (increase every 2 rds)
8 Push Jerks (increase every 2 rds)
Max Cal Ski

WOD Notes: Goal is to have 45-60 sec to ski/rd. Try to use the same weight for FRL & PJ if possible unless one movement is significantly stronger than the other (then have 2 separate bars out). You should be able to do all 16 barbell reps unbroken. (m: 135/155/175#) (f: 95/105/115#). First 2 rds are light. Second (2) rounds are medium & last 2 rounds should be challenging but doable to do unbroken. Partner A works for the 1:30, while Partner B rests then switch.

Assistance
a) GHD Sit-ups – 4×20 (weighted med ball) —rest 90 sec between
b) Reverse Flies – 4×15