Category Archives: WOD

8/30/2022 – WOD

Strength “15 Min Cap”
a) 1 Rep – Power Clean or Hang Power Clean (your choice)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b as necessary. Work up to a heavy Clean.

Conditioning
8 Min AMRAP Ladder
2 Dball/Bag Over Shoulder 125/80#  (RX+ = 150/100#)
2 Burpee Box Jump Overs 24/20″
4 Dball/Bag Over Shoulder 
4 Burpee Box Jump Overs 
6 Dball/Bag Over Shoulder 
6 Burpee Box Jump Overs 
***Continue pattern for remaining 8 minutes
—Rest 3 minutes then:
For Time
250m Sandbag Carry (shoulder) 125/80#
20 GI Janes

WOD Notes: Goal is to get to the round of 12 BBJO & sub 5 min for part 2. You may step-up if necessary on the BBJO, but use a lower box & jump if you have no medical excuse. Use the same bag/ball for the carry. Use pull-up bar above your reach if you can do a strict pu. 

Assistance
a) Tricep Pushdowns (rope pulley) – 4×10 (heavy)
b) Hollow Rocks: Tabata 12 Rounds

8/29/2022 – WOD

Strength “18 Min Cap”
a) Front Squat – 18 Min to Find a Heavy Single + 1×8-10 @ 70%
b) DB Pull-over – 4×10 (use one DB)
—Superset a/b as needed

Conditioning
3 RFT
15 DB Thrusters 50/35#
2 Rope Climbs 15ft (RX+ = 20ft)
250m Sled Drag 70/45#

WOD Notes: Goal is 11-14 min. Thrusters should be done in 1-2 sets every rd. RC sub = 4 up/downs, 5 heavy pulleys, or 12-15 ring rows. You should be able to run with the sled most of the time and use a belt.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than last wk)
b) DB Bicep Curls – 4×10 (at same time)

8/27/2022 – WOD

Conditioning “45 min cap”
3 RFT w/ Partner
4 (75 Double Unders + 3 (3 Burpees + 1 Wall Walk))
30 Deadlifts 275/185#
30 Front Squats 185/115#
30 Push Presses 155/95#
100/80 Cal Row

WOD Notes: Goal is to get under the 45 min cap. Barbell weights are 55-60% of all your lifts. You may adjust weights depending on how strong your FS & PP are. I’d recommend doing a 10/10/5/5 or 5/5/5/5/5/5 rep scheme for all the barbell movements. Partner A will work on DU while Partner B does the burpee/WW complex. You will do both movements 2x each rd. Try to plan weights ahead of time to limit transition time!

8/25/2022 – WOD

Strength
a) Deadlift – 15 Min to work up to a heavy single
b) Incline DB Bench Press – 5×8 (heavy)
—Superset a/b as needed. Go for max if you feel strong! You may just focus on heavy DL if you want as well.

Conditioning
10 RFT
8 T2B
10 Wall Balls 30/20# to 10/9.5ft
12/9 Assault Bike

WOD Notes: Goal is 18-22 min. You don’t have to reset the monitor each round so you will end at 120/90. T2B sub = T2R or weighted su/leg raises. WB should be unbroken each rd, but a little heavier if possible. 

Assistance
a) DB Lateral Raise + Front Raise – 4×12
b) GHD Back Extensions – 4×10 (weighted = advanced)
—Control the descent down

8/24/2022 – WOD

Strength
Snatch – 1 EMOM x 12 
—Start @ 70% & work up to a heavy single. Take extra time if needed

Conditioning
4 RFT
18 Hang DB Snatches (9R + 9L) 70/50#
14 C2B Pull-ups (RX+ = 8-10 Strict PU or 6-8 Bar MU)
400m Run

WOD Notes: Goal is 13-16 minutes. You may switch anyway you’d like on the DB snatches. C2B sub = chin over bar, banded pu, or assisted pu using barbell on a rack. 

Assistance
a) Barbell Shoulder Press – 4×12 (heavy)
b) GHD Sit-ups – 6×15 (weighted med ball) —rest 60 sec between

8/23/2022 – WOD

Strength “18 Min Clock”
a) Bench Press – Work up to a Heavy Single + 2×8-12 @ 70-75%
b) Glute Ham Raises – 3×10-15 (sub: 5-7 reps: 3-5 sec lower from top)
—Go for a PR on BP! You may also do the hamstring sliders instead of GHR

Conditioning
14 Min Clock
13 Clean n Jerk 135/95#
15 Bar Facing Burpees
10 Clean n Jerk 165/105#
15 Bar Facing Burpees
7 Clean n Jerk 195/125#
15 Bar Facing Burpees
4 Clean n Jerk 225/145#
15 Bar Facing Burpees
***Max Clean n Jerk 225/145#

WOD Notes: Goal is to finish the 4th set of BRB & have at least 1 minute to get as many CnJ at the heavy weight. Score = total reps of CnJ at the end. Weights should be 45/55/65/75% of your 1RM CnJ. You don’t have to squat the CnJ. You must jump over the bar (no 1 foot take offs).

Assistance
a) Tricep Pushdowns (pulley) – 4×12 (heavy)
b) Hollow Rocks: Tabata 10 Rounds

8/22/2022 – WOD

Strength
a) Back Squat – 18 Min Work up to Heavy Single.
b) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
—Superset part b as needed. Go for PR if you feel strong.

Conditioning
12 Min AMRAP
4/4 Cal Ski
2 Back Squat + 2 Back Rack Lunges 135/95#  (RX+ = 155/105#)
8/7 Cal Ski
4 Back Squat + 4 Back Rack Lunges 
12/10 Cal Ski
6 Back Squat + 6 Back Rack Lunges 
16/13 Cal Ski
8 Back Squat + 8 Back Rack Lunges 
***Continue pattern for remaining 12 minutes

WOD Notes: Goal is to get to the round of 24/19 Ski & 12 BS/BRL. Weight should feel relatively light through the first few rounds then get challenging, but you should be able to go unbroken on both the squats and lunges back to back.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Preacher Bicep Curls – 4×10 (each arm)
—Go lighter than normal.

8/20/2022 – WOD

Conditioning “30 Min Cap”
3 Rounds w/ Partner
40 Double Dutch Burpees
20 Power Snatches 155/105#
—Rest 1 minute
3 Rounds w/ Partner
40 Thrusters 135/95#
250m Partner Sled Drag 135/90#

WOD Notes: Goal is sub 30 minutes. Snatches should be moderately heavy to where you’re doing singles & no touch n go. Thrusters should be done 5 at a time & shouldn’t feel super light. 

8/18/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×3 @ 80%+
b) DB Incline Bench Press – 5×10 (same wt as last wk)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
1:30 Min AMRAP x 12 w/ Partner
6 Deadlifts (65-70%)
8 C2B Pull-ups  (RX+ = 3-6 Bar MU or 10-12 C2B)
Max Cal Assault Bike

WOD Notes: Each partner will do 6 rounds. Goal is to have about 30 secs on the bike each rd so you can go hard. DL = Start at 65% & increase to 70% by rd 6. Score = total cals

Assistance
a) DB Lateral Raise + Front Raise – 4×10
b) Glute Ham Raises – 4×10 or 4×5 Lower from the top slowly

8/17/2022 – WOD

Strength
Clean n Jerk – 1 EMOM x 10
—Start @ 70% & work up to a heavy single. Go for PR if you feel good.

Conditioning
5 RFT
12-9-6-9-12 Push Jerks (see WOD notes)
15 T2B
400/350m Row

WOD Notes: Goal is 15-18 min. M: 165/185/215/185/165, F: 105/125/135/125/105. Weights should be roughly 60/65/70% of your max jerk. Each round should be unbroken, but feel challenging. Use the row each round as a break & focus on low stroke rate (20-30/min). Sprint the final round of the row! T2B sub = T2R, GHD SU, or weighted LR/SU.

Assistance
a) BB Bent-over Rows – 4×10 (heavier than last wk)
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)
c) GHD Sit-ups – 8×10 (weighted med ball) —rest 30 sec between