Category Archives: WOD

11/9/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×5 @ 75-82% (build to a heavy set of 5)
b) DB Lateral Raises – 5×10 (pause + control eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a)

Conditioning
15 Min AMRAP
12/10 Cal Row
120ft Backwards Bear Hug Carry 125/90#
4-6 Bar Muscle-ups or 8-10 C2B Pull-ups

WOD Notes: This WOD is meant to be active recovery with all the transitions, so don’t worry about pushing the intensity too much especially if you’ve been here everyday this week. The carry is 5 mats x 4 laps. Rowers can go outside for the later classes when it’s warmer out. C2B sub = chin over bar or banded pu.

Assistance
a) Hanging Windshield Wipers (pegboard) – 10×10
b) One Arm DB Bent-over Rows – 4×12 each arm

11/8/2023 – WOD

Strength – Week 1
3 Position Clean + 3 Jerks – 1 Set Every 2 minutes x 5 @ 70-80%
—Hang + Low Hang + Floor + 3 jerks. Build to a heavy set. Squat at least 1 rep.

Conditioning
For Time w/ Partner
30 Clean n Jerk 165/110#
200 Double Unders
80 Thrusters 135/95#
200 Double Unders
30 Clean n Jerk 165/110#
200 Double Unders

WOD Notes: Goal is 15-20 minutes. The barbell work is “you go, I go”. I’d recommend back & forth singles for the CnJ & 5-10 reps at a time for the thrusters. You will work at the same time for the DU. DU sub = 150 singles/person. CnJ = 55% (quick singles & fairly light). 

Assistance
a) GHD Sit-ups – 20 Sec Hold + 15 Sit-ups x 6 Rounds
b) DB Incline Bench Press – 5×8 (heavy)

11/7/2023 – WOD

Strength
a) Farmers Carry – 5×45 Sec (Build to a heavy set! Use Straps.)
b) Dips (Bar/Ring) – 5×10 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning
3 RFT
30/24 Cal Ski
15 Power Snatches 115/75#
400m Run

WOD Notes: Goal is 13-17 minutes. PS = 55% of power snatch (should be light to where you can touch n go 5 reps at a time). 400m sub = 250ft versa climber. 

Assistance
a) Banded Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15

11/6/2023 – WOD

Strength – Week 1
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 75%
b) Strict Pull-ups (wide-grip) – 5×8 (Pause above bar each rep)
—Superset a/b every 3:30

Conditioning
4 RFT
15 (Burpee + T2B)
25/20 Assault Bike

WOD Notes: Goal is 12-16 minutes. If you can’t do a T2B, you will pull knees up to chest as high as you can each rep.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Spider Curls (incline bench) – 4×12

11/4/2023 – WOD

Conditioning “40 min cap”
5 Rounds w/ Partner
50/40 Cal Ski
24 Box Step-ups 135/95# (20″ Box)
—Rest 2 minutes
5 Rounds w/ Partner
20 Push Jerks 165/110#
4 Rope Climbs 15ft  (RX+ = 20ft)

WOD Notes: Goal is sub 40 minutes. Box step-ups are front rack. You may use a lower box if necessary. PJ = 55% (should be unbroken each round but difficult). RC sub = climb 10-12ft, 5 strict pu/RC, 8 RR/RC, or 3 heavy pulley/RC.

11/2/2023 – WOD

Strength
Hang Power Snatch + Full Snatch – 1 Every 1:15 x 10 Sets
—Stay between 70-80%. Work up to a heavy complex if you feel good. If you don’t have OH mobility power both.

Conditioning
5 RFT
4 Wall Walks
16 DB Snatches 60/40#  (RX+ = 70/50)
20/16 Cal Row

WOD Notes: Goal is 11-15 minutes. You should be able to maintain a similar pace each rd, since your shoulders should be fresh going into the WW. DB snatches should be unbroken as well (you may switch as needed but do equal reps both arms). Use the row to recover & focus on low stroke rate (22-28 strokes/min). WW sub = 40 shoulder taps.

Assistance
a) Trunk Rotations (pulley) – 3×12 each side (heavier than last wk)
b) DB Seated Press – 4×10

11/1/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×6 @ 70-80% (build to a heavy set of 6)
b) DB Lateral Raises – 4×12 (pause + control eccentric)
—Superset a/b every 3:30

Conditioning
5 RFT
12 DB Thrusters 50/35#
12 T2B
10 Shuttle Runs 

WOD Notes: Goal is 14-18 minutes. Thrusters should be unbroken, so pick DB’s that allow that to happen even when fatigued. T2B sub = T2R, GHD SU, Weighted SU, or hanging leg raises. Shuttle Runs: 1 Rep = 30ft out + 30ft back (30ft = 5 mats). 

Assistance
a) GHD Sit-ups – 8×15 (rest while partner works)
b) Face Pulls (pulley) – 4×10 (pause for 1-2 sec each rep as you squeeze shoulder blades together)

10/31/2023 – WOD

Strength
a) Bench Press – 5×8 @ 75%
b) Glute Ham Raises 4×10 or Hamstring Sliders: 4×15
—Superset a/b every 3:30. Add a band for extra resistance for part (b).

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Assault Bike
40 Hang Power Cleans (increase by rd)
250 Double Unders

WOD Notes: Goal is 2-3 rounds. HPC = 60/65/70% by rd. M = 165/185/205#, F = 110/125/135#. DU sub = 1/2 DU or 200 singles/person. You will work at the same time on the jump rope portion, but the bike/HPC = “you go, I go”. 

Assistance
a) Weighted Hollow Rock – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Skull Crushers – 4×12

10/30/2023 – WOD

Strength
a) Bulgarian Split Squats (last wk) – 5×5 each leg
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set for part (a). BB Front Rack is preferred

Conditioning
14 Min AMRAP Ladder
2 GI Janes
2 Deadlifts 275/185#
4 GI Janes
4 Deadlifts
6 GI Janes
6 Deadlifts
***Complete 400ft on versaclimber at some point during the WOD and continue pattern for the remaining 12 minutes.

WOD Notes: Goal is to get to the round of 16. DL = 60% (should be able to touch n go 3-4 reps at a time). Pick a pull-up bar above your reach if you can do a strict pull-up.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Ez Bar Curls – 4×12

10/28/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
60/50 Cal Row
30 DB Thrusters 50/35#
20 Power Snatches 135/95

WOD Notes: Goal is 4+ Rounds. You may break up the work as needed. One person works at a time the entire WOD.