Category Archives: WOD

1/26/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 5×2 @ 80% + 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 5×6 (3 sec eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!

Conditioning
18 Min AMRAP
20/16 Cal Row
10 Burpee Box Jump Overs 30/24″
***At the 9 Min Mark, do 75 Wall Balls 20/14# to 10ft (Rx+ = 30/20#). 

WOD Notes: Goal is 5+ rounds. Once finished with WB, pick up where you left off in the AMRAP. You may adjust the height if necessary. Goal is to avg 1 round every 3 minutes.

Assistance
a) GHD Sit-ups (weighted) or Weighted Sit-ups – 8×10 (slow tempo)
b) DB Reverse Flies – 4×15

1/25/2022 – WOD

Strength
a) Shoulder Press (standing) – 5×5 (heavier than last wk)
b) Good Mornings – 5×8 (start light first set)
—-Superset a/b every 3 minutes

Conditioning
13 Min AMRAP Ladder
3/2 Cal Ski
3 T2B
6/4 Cal Ski
6 T2B
9/6 Cal Ski
9 T2B
12/9 Cal Ski
12 T2B
***6 Push Press @ 75% after each round. Continue pattern until 13 min is up.

WOD Notes: Goal is to get to the round of 24. Women will keep increasing ski cals by 3 each round. 15/12, 18/15/, 21/18, 24/21. T2B sub = T2R or Weighted Leg Raises/Sit-ups. PP should feel challenging for 6 reps especially when fatigue hits in the later rounds.

Assistance
a) Lateral/Front Raises – 4×12 each
b) One Arm High Pulls – 4×10 each arm

1/24/2022 – WOD

Strength
a) Back Rack Lunges – 5×10 (heavier than last wk)
b) One Arm High Rows (Pulley) – 5×8 (each arm – slow eccentric)
—Superset a/b every 3 minutes. Start light on first set. No deficit & don’t alternate

Conditioning
5 Rounds (interval)
7 Power Cleans @ 65-75% (increase rd 3 & 5)
12 DB Bench Press (heavy)
40 Lateral Hop Overs bench  (RX+ = 50)
—Rest 1 minute between rounds

WOD Notes: Goal is to focus on form on the cleans & control the tempo of BP, but sprint the hop overs. You don’t have to stand up on the Hop overs, so work on quick feet up and over! PC should be quick singles. Make sure BP is challenging for 12 reps!

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) BB Bicep Curls – 5×8 (heavy)

1/22/2022 – WOD

Conditioning
For Time w/ Partner – “40 Min Clock”
120/100 Cal Row
30 Burpee Pull-ups  (RX+ = Burpee MU)
40 Hang Squat Cleans 165/105#
100/80 Cal Row
30 Burpee Pull-ups  (RX+ = Burpee MU)
40 Hang Squat Cleans 185/125#
80/60 Cal Row
30 Burpee Pull-ups  (RX+ = Burpee MU)
Max Hang Sq Clean in remaining time

WOD Notes: Goal is to have a few minutes to try and find a heavy hang clean at the end. You may break up the work as needed. The WOD is “you go, I go”. When Partner A is doing the BPU, Partner B will do 30 sec of hollow rocks before you switch. You will continue this pattern until the 30 reps are done.

1/20/2022 – WOD

Strength
2 Cleans + 1 Jerk – 5 Sets @ 70-85%
—1 Set every 90 sec. Pwr Cl + Sq Cl is preferred.

Conditioning
10 Min Clock – 5 Rounds
6 Dball Over Shoulder 150/100#
60 Double Unders
***Max T2B, Bar Mu, Feet on Versa Climber or Whatever machine you didn’t use this week in remaining time

WOD Notes: Goal is to be finished in under 8 minutes & the accumulate as many reps of whatever movement you choose at the end. It should be a weakness that you want to work on!

Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec on / 45 Sec off: 6 Sets
b) Hip Abduction (monkey feet) – 3×10 (each leg)

1/19/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 5×3 @ 80% + 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 5×7 (slow eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!

Conditioning
18 Min AMRAP w/ Partner
16 Power Snatches (increase by rd)
40/32 Cal Assault Bike
4 Rope Climbs 20ft

WOD Notes: Goal is 3+ rds (get into 4th rd of bike). PS should start @ 60% & increase by 5% each rd. You may break up the work as needed. RC sub = 2 heavy pulleys/RC or 7 rings rows/rc.

Assistance
a) Lateral/Front/Rear Delt Raises – 3×12 each
b) Trunk Rotations (puley) – 3×10 each side

1/18/2022 – WOD

Strength
a) BB Seated Shoulder Press – 5×6 (heavier than last wk)
b) GHD Sit-ups or Weighted Sit-ups: 5×20
—-Superset a/b every 3 min

Conditioning
5 Rounds (interval)
15/12/9/6/3 Push Jerks (increase by rd)
15 Burpees (no jump)
8 Laps Sandbag/Dball Carry 125/80#  (RX+ = 150/100#)
—Rest 1 min between rounds

WOD Notes: Goal is sub 2:30/rd. Jerks should be unbroken each rd & be challenging. (M: 155/175/195/215/235) (F: 105/115/125/135/155#). Start @ 45% of 1RM. You will alternate between bear hug & shoulder carry every 2 laps. 1 Lap = 6 mats. 

Assistance
a) Tricep Pushdowns (pulley) – 4×10
b) GHD Back Extensions – 4×10 (barbell behind head)

1/17/2022 – WOD

Strength
a) Back Rack Lunges – 5×8 (heavier than last wk)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes. No deficit on the lunges.

Conditioning
15 Min AMRAP
6 High Box Jumps 36/30″
12 KB Swings 70/53#
15/12 Cal Ski

WOD Notes: Goal is 6-8 rds. Box jumps should be higher than normal if possible. KB swings are “american” which is OH (should be unbroken). 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Alternating DB Bicep Curls: 4×20 

1/15/2022 – WOD

Conditioning “30 min clock”
50-40-30 Reps of:
Power Snatches (m: 95/135/155#) (f: 65/95/105#)
Double Dutch Burpees
—Rest 2 minutes
30-40-50 Reps of:
Thrusters (m: 155/135/95#) (f: 105/95/65#)
C2B Pull-ups  (RX+ = 16/20/24 Bar MU)
At the 30 min Mark:
800m Run (200m w/ Sandbag/ball + 600m Run)

WOD Notes: Goal is to have a few minutes rest before the run. Yes – I know its going to be under 20 degrees out. If you don’t want to run you can Versa Climb 800ft w/ a partner (alt every 100ft), Bike/Row/Ski – 80 Cals. The goal is to use the same (3) weights for both the snatches & thrusters, but you can adjust as needed. First barbell should feel light to where you can touch n go a bunch of reps at a time. 2nd/3rd bar should be quick singles. C2B sub = Chin over bar, banded pu, or pulleys (use kb).

1/14/2022 – WOD

Strength
a) Deadlift (2″ Deficit) – 5×4 @ 70%
b) Glute Ham Raises – 5×8 or Leg Curls (Monkey feet) – 4×8 each leg 
c) Lateral/Front/Rear Raises – 4×8 each movement (control eccentric)