10/21/2023 – WOD
Conditioning
30 Min AMRAP w/ Partner
60/50 Cal Row
10 Wall Walks (RX+ = 12)
20 Dball over Shoulder 125/90#
WOD Notes: Goal is 5+ rounds. One person will work at a time for all 3 movements. Break up the work anyway you’d like.
Category Archives: WOD
10/19/2023 – WOD
Strength
3 Position Snatch – Hang + Low Hang + Floor: 6 Sets @ 65%+
—1 Set every 1:30. Work up to a heavy complex. Squat at least one of them. Take extra rest at the end if needed.
Conditioning
1 Min AMRAP x 16 Rounds w/ Partner
7 Thrusters 135/95#
Max Bar Facing Burpees
—Rest 1 min between rounds. Score = total burpees between you & partner.
WOD Notes: Goal is to have 35-40 sec each round to accumulate burpees. Interval is 1 min of work / 1 min of rest x 8 rounds each. Thrusters should start to get challenging to do unbroken after round 4-5. You may step over the bar if necessary.
Assistance
a) BB Bent-over Rows (supinated grip) – 5×10
b) L-Sit/Tuck – 15 Sec on / 15 Sec off x 12 Sets
10/18/2023 – WOD
Strength
3 Position Clean – Hang + Low Hang + Floor x 6 Sets @ 65%+
—1 Set every 2 minutes. Work up to a heavy complex. Squat at least one of them
Conditioning
For Time
25 Power Cleans 165/110#
30 T2B (RX+ = 40)
60/50 Cal Assault Bike (RX+ = 80/65)
30 T2B (RX+ = 40)
25 Power Cleans 165/110#
WOD Notes: Goal is 13-17 minutes. PC = 60% (quick singles). T2B sub = T2R or hanging knee raises. You should only be RX+ing the bike & T2B if you’re proficient with those movements!
Assistance
a) GHD Sit-ups – 40/30/20/10 (rest 1:30/1 min/30 sec between sets)
b) Dips – 5×10 (advanced = weight or banded for novice)
10/17/2023 – WOD
Strength “18 Min Clock”
a) Strict Press – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 90%, 3×1 @ 90%+
b) BB Good Mornings – 4×10 (build to a heavy set of 10)
—Find a heavy single for part (a).
Conditioning
10 RFT
5 Push Jerks 185/125#
7 Box Jump overs 30/24″
9/8 Cal Ski
WOD Notes: Goal is 15-20 minutes. PJ = 65% (should be able to do 10+ reps if fresh for a max set). BJO should be higher than normal if possible. You don’t have to stand up all the way on the box.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock – 5 Sets
b) DB Lateral & Front Raises – 4×12 each
10/16/2023 – WOD
Strength
a) Bulgarian Split Squats – 5×8 each leg (build to heavy set of 8)
b) Strict Pull-ups (supinated) – 5×8
—Superset a/b every 3:30. Barbell is preferred in front rack.
Conditioning
4 RFT
400m Run
20 KB Swings 70/53#
2 Rope Climbs (1 20ft + 1 15ft)
WOD Notes: Goal is 13-18 minutes. KB swings should be unbroken if possible, but challenging. RC sub = 4 up/downs, 15 RR, or 5 Heavy pulleys.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than normal)
b) Face Pulls – 4×12
10/14/2023 – WOD
Conditioning
4 RFT w/ Partner
50 T2B
40 Double Dutch Burpees
30 Deadlifts 315/205#
***Complete 800ft on Versa Climber at some point during the WOD
WOD Notes: Goal is sub 30 minutes. Burpees are the only movement where you will work at the same time. T2B sub = T2R, hanging knee raises, hollow rocks, or GHD Sit-ups. DL = 65%. I’d recommend switching every 5 reps on the T2B & DL. If your partner falls behind on the burpees, you may do more to help them out. We will have 2 teams start out on the versa climber. These should be sprints where you switch every 100 feet & try to finish in under 5 minutes.
10/12/2023 – WOD
Strength – “Your choice: a+b or just c”
a) Front Rack Lunges – 5×10 (build to a heavy set of 10)
b) DB Bent-over Rows – 5×10 (each arm – control eccentric) – HEAVY!
—Superset a/b every 3:30
c) Snatch – 1 EMOM x 12 Sets
—Start @ 65% & build to a heavy single at the end
Conditioning
12 Min AMRAP Ladder
3 Cal Ski
3 Goblet Squats 100/70#
6 Cal Ski
6 Goblet Squats 100/70#
9 Cal Ski
9 Goblet Squats 100/70#
***8 C2B Pull-ups after every rd
WOD Notes: The pattern of the WOD is: 3/3/8, 6/6/8….etc. Goal is to get to the round of 21. Women’s Cals = 3/6/8/10/12/14/16/19. You will hold (1) DB vertically up by your chest for the goblet squats. Try to do most of the rounds unbroken, but should feel challenging when you get to round 15.
Assistance
a) L-Sit/Tuck – 8×30 Sec x 8 Sets
b) DB Reverse Flies – 4×15 (on incline bench)
10/11/2023 – WOD
Strength
Clean n Jerk – 1 EMOM x 12
—Start @ 65% & work up to a heavy single by the end. Take extra rest if needed.
Conditioning
5 RFT
3 Wall Walks
12 Hang Power Cleans 165/110#
3 Wall Walks
18/15 Cal Assault Bike
WOD Notes: Goal is 13-17 minutes. WW sub = 2 WW instead of 3, 24 Shoulder taps/3 WW, or 50ft Seal Walk/3 WW. HPC = 60-65% (should be done in 1-2 sets every rd).
Assistance
a) GHD Sit-ups – 10×10 (weighted)
b) Face Pulls – 4×12 (3 sec pause each rep)
Announcement: Rage Apparel order #2 is going in at the end of this week. Please let me know if you’re interested! Shirts/tanks = $25. Men’s Shorts/Sweatshirts = $40
10/10/2023 – WOD
Strength
a) Push Press – Work up to a heavy single, then 2xME @ 70% (8+ reps)
b) Glute Ham Raises – 4×8 (3 sec eccentric) or Hamstring Sliders – 4×12
—18 Min Clock to get a/b done. Superset a/b early on, then focus on the PP.
Conditioning
1 Min AMRAP x 20 w/ Partner (interval)
4 Dball Over Shoulder 150/115#
Max Cal Row
WOD Notes: Goal is to have at least 30 sec to row each rd. Dball/Bag should be heavy or at least do 2 heavy reps + 2 regular each rd. Make transitions quick! Each person will do 10 rounds each. The interval is 1 min on / 1 min off. Score = total calories.
Assistance
a) 30 Sec Hollow Rocks + 30 Sec V-ups x 4 Sets (rest 1 min between)
b) 10 DB Bicep Curls + 10 DB Skull Crushers – 3 Sets (3 sec eccentric)
Announcement: Rage Apparel order #2 is going in at the end of this week. Please let me know if you’re interested! Shirts/tanks = $25. Men’s Shorts/Sweatshirts = $40.
10/9/2023 – WOD
Strength “18 Min Clock”
a) Front Squat – Work up to a heavy single, 1xME @ 70% (8-12 reps)
b) Straight Arm Lat Pulldown – 4×10
—Superset a/b as needed, but try to focus on the FS towards the end
Conditioning
18 Min AMRAP
150m Sled Drag (Forwards out / Backwards back) 100/70#
8 DB Bench Press (heavy)
144ft DB Farmers Carry (heavy)
8 DB Bench Press (heavy)
60 Double Unders
WOD Notes: Goal is 4+ rds. This WOD is meant to be a little lower intensity & should be a nice way to start off the week. Pick DB’s that will almost make you have to break up the 2nd set each rd. Sled Drag is to the “Evoqua” sign & back. The FC = 4 Mats x 6. If your DB BP is too light for the FC, grab heavier DB’s for that. RX weights would be 90/50#. DU sub = 30 DU, 90 singles, or 120ft versa.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 really heavy / 5 heavy)
b) DB Lateral Raises + DB Front Raises – 4×10 each
Announcement: Rage Apparel order #2 is going in at the end of this week. Please let me know if you’re interested! Shirts/tanks = $25. Men’s Shorts/Sweatshirts = $40.