Category Archives: WOD

2/17/2022 – WOD

Strength
Snatch – 1 EMOM x 12
—Work up to a heavy single by the end. Start @ 70%

Conditioning
Every 5:00 x 4 Sets
20 DB Snatches (m: 50/60/70/80#) (f: 35/40/45/50#)
3 Wall Walks  (RX+ = 5 WW or 72ft HSW)
75m Backwards Sled Drag 70/45#
Run 250m
75m Backwards Sled Drag 70/45#

WOD Notes: The goal is to get 45-60 sec of rest each rd & WOD isn’t meant to be super intense. First DB should feel really light to where you can switch mid air. Should also be able to switch on the heavier rds as well. WW sub = Walk around a box in pike position 1.5x or 20-25 shoulder taps. You should be able to walk backwards fast on the sled. You will stop at the “Cantel” sign and run to the Eggs sign & back to your sled. 

Assistance
a) L-Sit/Tuck (Pegboard) – 15 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)

2/16/2022 – WOD

Strength
a) Back Squat – Work up to 95%+ & 1×8-10 @ 70%. Go for PR if you feel strong!
b) Straight Arm Pull-down (pulley-bar) – 5×8
—You will have a 15 Min clock to get all this work done. You don’t have to pause the squat.

Conditioning
12 Min AMRAP
12 Front Squats 135/95# 
25 Double Unders
12 C2B Pull-ups  (RX+ = 6 Bar MU)
25 Double Unders

WOD Notes: Goal is 5-7 rds. FS should be 45% of 1RM & unbroken or done in 1-2 sets each rd. DU sub = 12 DU, 30 sec of DU attempts or 50ft versa. No singles are allowed! C2B sub = 8-10 reps, chin over bar, or banded Pu. You should only be spending 45 sec max each rd. 

Assistance
a) GHD Sit-up Hold – 6 Sets: 30 sec on / 45 sec off
b) Barbell Bicep Curl & Barbell Skull Crushers: 4×12 each

2/15/2022 – WOD

Strength
a) Shoulder Press – Work up to heavy single
b) Push Press – Work up to a heavy single
c) Weighted Sit-ups (behind head) or GHD Sit-ups – 5×18
—You have 15 Min to get all this work done. Go for PR’s if you feel good!

Conditioning
10 RFT
3 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
6 Push Jerks @ 185/125# (60%)
12/10 Cal Ski

WOD Notes: Goal is 16-21 min. You don’t have to reset monitors. Dball should be heavier than normal or try to use 2 diff weights & do 1 heavy rep & 2 regular weight reps. PJ should be unbroken every round but get challenging towards the later rounds. Use the ski as recovery each rd. 

Assistance
a) Lateral/Front Raises – 4×12 (slow eccentric) 
b) GHD Back Extensions – 4×8 (weight behind head)

2/14/2022 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) One Arm High Rows (pulley) – 4×10 each arm
—Superset a/b every 3 minutes. Try to do same weight as last wk or more.

Conditioning
3 RFT
25 Weighted Burpees 50/35#
25 Box Jump Overs 24/20″
40/33 Cal Row

WOD Notes: Goal is 15-19 min. You will have 2 DB’s for the burpees. Try to bring feet up in between DB’s each time you pick them up & keep neutral spine. You don’t have to open up on the Box Jump overs (no rebounding allowed).

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

2/12/2022 – WOD

Conditioning
3 RFT w/ Partner
150m Sled Drag 200/135#
70/50/30 Thrusters (m: 115/135/185#)  (f: 75/95/125#)
70/50/30 T2B
10/8/6 Rope Climbs 20ft
400m Run

WOD Notes: Goal is sub 40 min. Sled Drag should feel heavy to where you may have to walk fast with it even though I want it to be a slow jog. Thrusters should be broken up into 10’s/5’s/3’s by round (that’s the suggestion). T2B sub = Weighted sit-ups/leg raises or hanging knee raises. RC sub = Climb 12-15ft or 2x heavy pulleys. Run sub = 300ft versa.

2/10/2022 – WOD

Strength
Clean + Hang Clean + Jerk – 6 Sets @ 70-90%
—One Set every 90 Sec. Work up to a heavy complex.

Conditioning “20 Min Cap”
12 RFT w/ partner (interval)
5 Power Clean (increase every 2 rds/person)
5 Push Jerks (increase every 2 rds/person)
15/12 Cal Ski

WOD Notes: Goal is avg 1:30-1:45/rd. You should either try to touch n go or do quick singles on PC. Weights are 60/65/70%. You will do 6 rounds each. Sprint the ski since you will have a good amount of rest each rd!!!!

Assistance
a) L-Sit/Tuck (Pegboard) – 15 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)

2/9/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 1×5@70%, 1×3@80%, 1×2@85%, 3×1@90%+
b) Straight Arm Lat Pulldown (rope) – 4×12
—Superset a/b every 3 min. Work up to a heavy single on squat & make sure to finish the pulldowns early so that you can rest for a heavy single.

Conditioning
5 RFT
10 Sandbag/Dball Squats 150/100#
8 Strict Pull-ups  (RX+ = C2B)
6 Laps Sandbag/Dball Carry (shoulder) 150/100#
60 Double Unders

WOD Notes: Goal is 13-17 min. You will have the ball/bag on your shoulder/upper back for the squats. 1 lap = 6 mats. RD 1/3/5 = Shoulder Carry. RD 2/4 = Bear Hug Carry. DU sub = 1/2 DU or 120ft versa climber by round (no singles allowed). 

Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) Hollow Rocks (Tabata – 10 rds)

2/8/2022 – WOD

Strength
a) Shoulder Press – 5×2 @ 85%+ + 2×8-12 Reps @ 70%
b) Weighted Sit-ups (behind head) or GHD Sit-ups – 5×15
—Superset a/b every 2:30 minutes

Conditioning
15 Min AMRAP
6 (1 DB Clean + 1 Hang DB Clean) 60/40#  (RX+ = 70/45#)
2 Wall Walks (RX+ = 3 WW or 40ft HSW)               
15/13 Cal Row

WOD Notes: Goal = 6+ rds. Try to go unbroken on the DB’s each round (12 reps in a row. You should be doing 3 ww/rd if you are quick at them. WW sub = 20 shoulder taps or climb as high as you feel comfortable on the wall. Row should take just around a min at the most each rd.

Assistance
a) Lateral Raises – 4×12 (slow eccentric) 
b) GHD Back Extensions – 4×10 (weight behind head)

2/7/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg)
b) DB Bench Press – 5×8 (heavy)
—Go light the first set of BSS (Bar in Front Rack). Superset a/b every 3 minutes.

Conditioning “18 Min Clock”
150/110 Cal Assault Bike For Time
Every 1:30, starting at 0:00, do:
*ODD RD = 8 Burpees
*EVEN RD = 5 Power Snatches 155/105# (70%)

WOD Notes: Goal is to try & finish the WOD in under 18 min, which isn’t going to be easy. You need to avg 12.5/9 cals by round. Burpees/PS should take 25-30 sec max. PS should be quick singles.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Tricep Pushdowns – 4×10 (heavy)

2/5/2022 – WOD

Conditioning “35 Min Clock”
3 Rounds w/ a Partner
250 Double Unders
80 Wall Balls 30/20# to 10/9.5ft
40 C2B Pull-ups (RX+ = 24 MU)
20 (1 Clean + 2 Jerks) 
***3rd Rd of BB Complex = work up to a heavy complex in remaining time

WOD Notes: Goal is to have at least 5 min at the end to find a heavy complex. DU sub = 400 singles or 1/2 dubs. C2B sub = chin over bar, banded pu, or ring rows. Do not scale reps. BB weight = (M: 165/215, F: 105/135)