Category Archives: WOD

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)

2/3/2022 – WOD

Strength
Snatch + Hang Snatch: 8 Sets @ 70-80% (similar to last wk)
—1 set every 1:15 for first 4 sets, then 1:30 after that

Conditioning
13 Min AMRAP Ladder
3 Deadlifts 225/155#  (RX+ = 255/175#)
3 T2B
3 Bar Facing Burpees
6 Deadlifts
6 T2B
6 Bar Facing Burpees
9 Deadlifts
9 T2B
9 Bar Facing Burpees

WOD Notes: Goal is to get through halfway of the rd of 18 or into 21. DL = 55% of 1RM (should feel light to where you can keep moving and pick up the bar pretty quick after your burpees each rd. T2B sub = T2B or weighted raises/sit-ups.

Assistance
a) L-Sit/Tuck (Pegboard) – 20 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)
c) DB Bench Press – 5×8 (slow eccentric)

2/2/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 5×2 @ 85%+ 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!

Conditioning
5 Rounds (interval)
1 Rope Climb 20ft
10/9/8/7/6 Front Squats by rd (increasing)
1 Rope Climb 20ft
20/16 Cal Row
*rest 1 min between rounds

WOD Notes: Goal is sub 1:45 each rd. Start at 55% of FS for round of 10 and make small jumps each round as reps go down. RC sub = climb 12-15ft, 2 up/downs per rc, or 7 ring rows/rc. Sprint the Row each rd!!!!!

Assistance
a) GHD Sit-ups (weighted) or Weighted Sit-ups – 6×15 (slow tempo)
b) One Arm High Pulls – 4×10 each arm

2/1/2022 – WOD

Strength
a) Shoulder Press – 5×3 @ 85%+ + 1×8-12 Reps @ 70%
b) 15-20 Sec Hollow Rock + 15-20 sec Hollow Hold – 5 Sets
—Superset a/b every 2:30 minutes

Conditioning
For Time
30 DB Snatches (2 arm) 50/35#
45/37 Cal Ski
60 Box Jump Overs 24/20″
45/37 Cal Ski
30 DB Snatches (2 arm) 50/35#

WOD Notes: Goal is 13-16 min. You should be able to do at least 5-8 reps in a row on the 2 arm db snatches. You don’t have to stand up on the box jump overs. Please try to avoid stepping & use a lower box to jump.

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

1/31/2022 – WOD

Strength
a) Back Rack Lunges – 5×6 (heavier than last wk) + 1×12-16
b) Strict Pull-ups (supine/neutral grip) – 5×6-8 Reps
—Superset a/b every 3 minutes. No deficit. Advanced should use weight for pull-ups. Back off set should be challenging for 12-16.

Conditioning
5 RFT
8 Hang Power Clean 155/105#  (RX+ = 185/125#)
3 Wall Walks (RX+ = 4 WW or 50ft HSW)
16/12 Cal Assault Bike

WOD Notes: Goal is 11-14 min. HPC = 65% (should be unbroken each rd but feel difficult especially after round 3). WW sub = 20 shoulder taps/rd or climb as high as you feel comfortable, but don’t scale reps. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15

1/29/2022 – WOD

Conditioning
3 RFT
80/60 Cal Assault Bike
10 (3 Deadlifts @ 67-70% + 6 DB Thrusters 50/35#)
6 (10 DB Hang Curls 50/35# + 10 Tricep Pushdowns)
—Rest 2 minutes after 3 rounds then:
40/30 Cal Assault Bike For Time

WOD Notes: Goal is sub 35 min & sub 1:30 for 40/30 AB. I’d recommend switching every 10 cals on bike. Partner A will do both the DL & Thrusters before Partner B goes. You will do 5 complexes each. Try to use same DB weight for the hang curls as well. Partner A will do the Hang curls while Partner B does the Tricep Pushdowns. (3 complexes each).