Category Archives: WOD

6/7/2022 – WOD

Strength
a) Hex Bar Deadlift or Sumo DL – 5×5 @ 75% or work up to a heavy single
b) DB Skull Crushers – 4×10 (heavy)
—Superset a/b every 3 minutes

Conditioning
For Time
20 Devil Presses 45/30# DB
40/32 Cal Ski
30 Bar Muscle-ups or 30 GI Janes
40/32 Cal Ski
20 Devil Presses 45/30# DB

WOD Notes: Goal is 15-19 min. DP should feel a little lighter than you normally use (5# less). Should be able to get 20 reps done in 2:30 or less. Ski should take 3 min each time and bar mu/GI Janes 4 minutes. Use a bar thats above your reach if you can do a strict pu.

Assistance
Tabata Hollow Rocks – 10 Sets

6/6/2022 – WOD

Strength
a) Front Rack Lunges – 10/10/8/8 Reps (increase weight each set)
b) DB Bicep Curls – 10 Reps (both arms at same time)
c) Weighted Plank – 45-60 secs
—Superset a/b/c every 4 Minutes x 4 Sets

Conditioning
For Time
20 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10/9.5ft)
5 Clean n Jerks 205/135# (70%)
400m Run
30 Wall Balls
7 Clean n Jerks 
600m Run
40 Wall Balls
9 Clean n Jerks
800m Run

WOD Notes: Goal is 15-20 min. CnJ should feel moderately heavy to where you have to wait a few extra secs between reps. Wall Balls should be unbroken the first set & broken up 2-3x on the 2nd & 3rd sets. The strength this week won’t be the same as next week, since we’re still in between cycles FYI.

Assistance
a) Banded TKE – 3×20-25 each leg
b) One Arm High Pulls – 4×10 (each arm)

REMINDER – “10 Year Anniversary” Shirts/Tank orders are due Monday June 6th. Please double check the sheet to make sure your order is correct if you already signed up! The cost is $25/item.

6/4/2022 – WOD

Conditioning “40 Min Cap”
3 RFT w/ Partner
250m Sled Drag 135/95#
30 Power Snatches (m: 115/135/155#) (f: 75/95/105#)
50 Double Dutch Burpees
—Rest 1 minute
150/120 Cal Row

WOD Notes: Goal is sub 25 min on first part. You should be sub 8 min on the row. 

6/2/2022 – WOD

Strength (15 Min Clock)
Overhead Squat or Back Squat 
—Work up to a heavy single + 1 ME @ 75% (8-12 reps)

Conditioning
20 Min AMRAP w/ Partner
50/40 Cal Ski
4 (8 Thrusters + 8 FR Lunges) 135/95#
200 Double Unders

WOD Notes: Goal is 3 rds (will be challenging). You may work at the same time for the jump rope. You must do the BB complex unbroken (16 reps in a row). DU sub = 1/2 DU, 300 singles, or 400ft versa.

Assistance
a) GHD Sit-ups or Weighted SU – 10×10 (rest 20 sec between)
b) DB Lateral/Front Raises – 3×15 each

6/1/2022 – WOD

Strength
Hang Snatch – 2 EMOM x 5, 1 EMOM x 5 @ 70%+
—Work up to a heavy single. You may choose low or hi hang. 

Conditioning
10 RFT w/ Partner
8 Heavy DB Snatches 90/60#
10 T2B  (RX+ = 12)
12/10 Cal Assault Bike  (RX+ = 15/12)

WOD Notes: Goal is Sub 2 min/rd. You don’t have to alternate the snatches. You should be doing RX+ if you’re proficient at T2B or the bike. Partner A does one full rd while Partner B rests. T2B sub = T2R, knee raises, weighted SU/LR.  

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×12
b) L-Sit Tap-overs (parallettes) – 5×20

5/31/2022 – WOD

Strength – “Your Choice” – 15 Min Clock
Bench Press, Deadlift, Hang Power Clean, Press, or Jerk
—Choose 1 & work up to a heavy single + 2 ME sets @ 70% (8-12 reps)

Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts 
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 155/165/175/185/195#
F = 95/105/115/125/135#

WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd. 

Assistance
a) DB Z-Press – 4×10
b 30 Sec Russian Twists + 30 Sec Hollow Rocks – 4 Sets

5/30/2022 – WOD

Conditioning
“Murph” – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***Advanced: Wear a 20/14# Weight Vest

WOD Notes: You may partition the reps as needed. Goal is to finish under 60 minutes. Class times are 7am & 8:15am. You will have to warm-up on your own, so please try to arrive at least 15 minutes before your class time. 

Reminder
10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each 

5/28/2022 – WOD

Conditioning “35 min clock”
3 RFT w/ Partner
100/80 Cal Row
8 (1 Rope Climb 15ft + 2 Wall Walks (RX+ =  20ft & 36ft HSW)
30 Clean n Jerk (m: 185/225/max) (f: 125/145/max)

WOD Notes: Goal is to have 7-10 min to work up to a heavy single CnJ at the end. RC sub = climb 12ft or 2x up/downs or pulleys or 8 RR. WW sub = climb as close to wall or walk around plyo box once in plank position. Partner climbs rope while partner B wall walks. CnJ = 65/75% by rd. 

Announcements
1) 10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each. 
2) Monday May 30th is the Hero Workout “Murph”. We will run 2 heats (7am & 8:30am). Please arrive at least 15 minutes before your heat time to warm-up on your own. If you have any questions, please reach out.

Murph – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Wear a 20/14# Weighted Vest for RX+

5/26/2022 – WOD

Strength
Snatch – 1 EMOM x 12 Sets
—Start @ 65% & work up to a heavy single

Conditioning
2 RFT
400m (125m Sled Drag + 150m FC + 125m Sled Drag) 45/30# DB’s
30 (2) Arm DB Snatches 40/25#
30 Burpees (hands on DB)

WOD Notes: Goal is 14-18 min. Wear a belt for the sled drag and try to run with it. You should also be able to walk very fast with DB’s for farmers carry or jog. DB Snatches should be done in about 3 sets.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10
b) L-Sit Tap-overs (parallettes) – 5×20

5/25/2022 – WOD

Strength
a) 1 Push Press + `1 Push Jerk – 6 Sets @ 90%+ of PP
b) Banded Hamstring Curl Sliders – 3×15
—Superset a/b as needed & go for a PP PR. Do part B! It’s only 3 sets! You should feel a burn by rep 15!

Conditioning
5 Rounds (interval)
10/8 Cal Assault Bike
12 T2B
6 Thrusters 155/105#  (RX+ = 175/115#)
10/8 Cal Assault Bike
—Rest 90 Sec Between Rounds

WOD Notes: Goal is 1:30/1:45 max per round. First bike should be about 90% effort & 2nd bike 95%+ effort! Thrusters should feel heavy for 6 Reps! T2B sub = T2R, or weighted su/leg raises.

Assistance
a) GHD Sit-ups or Weighted SU – 10×10 (rest 20 sec between)
b) DB Lateral/Front Raises – 3×15 each