Category Archives: WOD

12/19/2023 – WOD

Strength
a) Bench Press – Work up to a heavy single, 2xME @ 70% (8-12 reps)
b) Glute Ham Raises (4×10) or Hamstring Sliders (4×15)
—Superset a/b as needed. 18 Min Clock

Conditioning
20 Min AMRAP w/ Partner
2000m Assault Bike
30 GI Janes
20 Power Cleans (increasing)

WOD Notes: Goal is 3 rounds. Entire WOD – One person works at a time. Switch every 500m on the bike, 5 reps on the GI Janes, and 2 reps on the PC (you should be moving fast since it’s interval style, but focus on the cleans). RX = M: 185/205/225#, F: 125/135/155#. (65/70/75% by rd)

Assistance
a) 1 Min Heavy Side Bend (30 sec each side) + 1 Min Hollow Rock – 3 Rounds
—Rest 30 sec after side bends & 1 min between rds
b) EZ Bar Skull Crushers – 5×8 (heavy – control eccentric)

12/18/2023 – WOD

Strength
a) Back Squat – 2×5@70-75%, 1×3@80%, 1×2@85%, 3×1@90%+
b) DB Pull-0ver – 4×12
—Superset a/b early on then focus on part (a). Work up to a heavy single (no pause)

Conditioning
3 RFT 
30 Wall Balls 30/20# to 10/9.5ft
10 Laps Bearhug Sandbag Carry 125/90#
700/600m Row

WOD Notes: Goal is 15-19 minutes. 1 Lap = 5 Mats (goal is to go unbroken for the 10 laps, but if you have to put it down once that’s ok). Try to do WB in 1-3 sets/round. 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Face Pulls – 4×12 (pause each rep)

REMINDER: “12 Days of RageMas” WOD is this Saturday. Group Picture & 100K Awards will be given in between classes. 

12/16/2023 – WOD

Conditioning
For Time w/ Partner
50 Power Snatches 135/95#
100 Double Dutch Burpees
60 Power Cleans 185/125#
10 Rope Climbs 15ft
70 Jerks 165/110#
Run 1 Mile

WOD Notes: Goal is 23-29 minutes. The burpees & run are the only part you will work at the same time. Running sub = 4000m bike. PS/PC should be quick singles and be around 65%. The jerks should be at least 5 reps at a time. RC sub = 5 neutral grip Pu/RC, 8 ring rows, or 2 up/downs per RC.

100K Mandatory WOD #4 – 2k C2 Bike For Time

12/14/2023 – WOD

Strength
a) Deadlifts – 5×3 @ 80%+, 1xME @ 70% (8-10 reps)
b) Dips – 5×8 (slow tempo + pause)
—Superset a/b every 3 minutes

Conditioning
20 Min AMRAP Row For Total Meters
***Every 5 Minutes x 4 sets, starting at 0:00 do:
12 Thrusters 135/95#
12 C2B Pull-ups  (RX+ = 15)

WOD Notes: Goal is to have 3+ minutes each round to row & try to accumulate 2500+ meters by the end of the WOD. “Select Time” on your monitor & set to 20:00, so that you don’t have to worry about it shutting off if you don’t get back to the rower quick enough. Thrusters should be done in 1-2 sets at the most & feel challenging unbroken especially the 3rd/4th rd. C2B sub = chin over bar or chin over bar PU.

Assistance
a) L-Sit/Tuck (pegboard) – 25 sec on / 35 sec off x 6 sets
b) DB Lateral Raises– 4×15 (control eccentric) – use a little lighter

12/13/2023 – WOD

Strength
Hang Clean n Jerk – 1 EMOM x 12
—Start @ 65% & build to a heavy set. You may take extra time as needed as it gets heavier.

Conditioning
For Time
15 Dball Over Shoulder 150/115#
1500m Bike
15 Wall Walks
1500m Bike
15 Dball Over Shoulder 150/115#

WOD Notes: Goal is 13-17 minutes. Dball should be a little heavy and take about 2-2:15 to get the 15 reps in. Share a ball/bag with someone else for larger classes. WW sub = Scale to 8-12 reps (or 3 minutes of max reps), or 150 shoulder taps. 

Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) DB Seal Rows (slight incline bench)– 4×12 (pause each rep)

12/12/2023 – WOD

Strength
a) Bench Press – 5×5 @ 80%+, 1xME @ 70% (8-12 reps)
b) Glute Ham Raises (4×10) or Hamstring Sliders (4×15)
—Superset a/b every 3 minutes

Conditioning
4 RFT
75 Double Unders
15 Hang DB Cleans 50/35#  (RX+ = 60/40#)
400m Ski 

WOD Notes: Goal is 12-16 minutes. DU sub = 125 singles, 35-40 DU, or 150ft versa. DB Cleans should be challenging for 15 unbroken.

Assistance
a) Tabata Hollow Rocks/Hold – 10 Rounds (alternate)
b) EZ Bar Skull Crushers – 4×10

12/11/2023 – WOD

Strength – Week 6
a) Back Squat (pause each rep for 1 sec) – 5×3 @ 85%+, 1xME @ 70% (8-12 reps)
b) Straight Arm Lat Pulldown – 5×8 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
15 Min AMRAP Max Burpees
Every 90 Sec, starting at 0:00 do:
***ODD RD = 10 Front Rack Step-ups (20″) 135/95#
***EVEN RD = 12 T2B  (RX+ = 15)

WOD Notes: Goal is 100+ burpees. You need to finish each burpee with a small jump with feet under you. You should have at least 45 sec/rd to do your burpees. Step-ups should be challenging for 10 reps. T2B sub = T2R or hanging knee raises. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm

12/9/2023 – WOD

Conditioning
3 RFT w/ Partner
3000m Assault Bike
40 C2B Pull-ups (RX+ = 20-24 Bar MU)
20 (Clean + Hang Clean + Jerk)

WOD Notes: Goal is sub 35 minutes. Switch every 500m on the bike. C2B sub = chin over bar or banded PU. BB = 60/65/70% of CnJ by round. You can power both cleans.

100K Mandatory WOD #3
1 Mile Run For Time on the Assault Air Runner (screenshot monitor)
—You may run outside if you don’t have access to any treadmill. If you physically can’t run, 1000ft versaclimber for time. Goal is sub 12 minutes on Air Runner or sub 10 minutes outside.

12/7/2023 – WOD

Strength
a) Deadlift (barbell) – 5×5 @ 75%+ or work up to a heavy single if you haven’t tested in a long time
b) 6 (DB Lateral Raise + DB Front Raise) x 4 Sets
—Superset a/b every 3:30

Conditioning – “20 Min Cap”
For Time w/ Partner
30 Power Snatches 135/95#
300 Double Unders
2000m Cal Ski
300 Double Unders
30 Power Snatches 165/110#

WOD Notes: Goal is to finish under the 20 minutes. PS should be light the first round (65%) & (70-75%) at the end. You can either do quick singles or touch n go a few at a time the first barbell. DU sub = 200 singles each or 75 DU. You will switch every 200m on the ski, so each person does 5x200m. You will ski 600m for warm-up, so you will get credit for 1600m.

Assistance
a) L-Sit/Tuck (pegboard) – 40 sec on / 80 sec off x 6 sets
b) DB Incline Bench Press – 4×10 (control eccentric)

12/6/2023 – WOD

Strength – Week 5
Clean n Jerk – 1 EMOM x 12 @ 65%+
—Build to a heavy set or max if you feel good! Rest more if needed during heavy sets at the end

Conditioning
4 RFT
10 Thrusters 135/95#  (RX+ = 155/105#)
15 T2B  (RX+ = 20)
500m Row

WOD Notes: Goal is 14-18 minutes. Thrusters should be heavy for 10 reps each round & unbroken if possible. It shouldn’t feel like you could’ve done 20+ unbroken fresh. T2B sub = T2R, hang knee raises, or Leg Raises on bench. You will get credit for 2000m for the WOD & 600m for the warm-up for a total of 2600m. 

Assistance
a) GHD Sit-ups – 6×15 (weighted)
b) One Arm Rows (pulley – pause each rep)– 4×10 each arm