Category Archives: WOD

11/27/2021 – WOD

Conditioning “40 Min Clock”
10 RFT w/ a Partner
25/20 Cal Assault Bike
14 C2B Pull-ups (RX+ = 8 Bar MU)
8 Clean n Jerks (increase every 2 rds)
***In remaining time, work up to a heavy single Clean n Jerk

WOD Notes: You will have time to get to the max lift at the end unlike Thursday! This should take you no more than 35 minutes. You need to sprint the bike each rd, since you will only be on it once/rd. C2B sub = chin over bar or banded pu. This entire WOD is “you go, I go”. You need to be fast with your transitions! M = 135/165/185/205/225#. F = 95/115/125/135/145#. Let’s go!!!. The weight % is 45-70%.

11/25/2021 – Happy Thanksgiving!

Conditioning (40 Min Clock)
For Time w/ a Partner
80 Double Dutch Burpees
80 Power Snatches 75/55#
80 T2B
80 Thrusters 75/55#
60 Double Dutch Burpees
60 Power Snatches 115/95#
60 T2B
60 Thrusters 115/95#
40 Double Dutch Burpees
40 Power Snatches 145/105#
40 T2B
40 Thrusters 145/105#
*Build to heavy Thruster from Floor in remaining Time

WOD Notes: Goal is to finish the WOD in under 40 min and have a few minutes to do 1-2 attempts at a heavier thruster at the end. First barbell should be super light to where you’re doing 10-15 reps unbroken. 2nd BB should be 5 at a time on the snatches/thrusters. 3rd BB should be singles back and forth on the snatches & 5 at a time on the thrusters! We will be drawing the winners for the “Food of the Week” Challenge at 8:15am. The 2nd class won’t start warming up until 8:25-8:30ish. If you are not present and your name is drawn, you will get last dibs of prizes, so if you can make class that would be great!

11/24/2021 – WOD

Strength
a) BB Hip Thrusts – 5×10 (heavier than last wk – pause at top)
b) One Arm High to Low Rows (pulley) – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
25/20 Cal Row
10 Climb Up & Overs 60/48″
15 Deadlifts @ 60%

WOD Notes: Goal is 3 rds + the row. You will use your arms to hop up & over a box for the climb up & overs. DL should be done in sets of 5 if possible. The row will take about 90 sec. CUO will take about a minute & the 15 DL will take around a min as well. Try to maintain the same pace each round. 

Assistance
a) 15 GHD Sit-ups + 20 Sec Hold x 5 Sets
b) Leg Curls (monkey feet) – 4×10 (each leg)

11/23/2021 – WOD

Strength
a) Bench Press – 5×5 @ 80% (heavier than last wk)
b) Straight Arm Lat Pulldown – 5×8 (heavier than last wk)
—Superset a/b every 3 minutes

Conditioning
12 Min AMRAP
4 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
8 DB Bench Press (heavy)
12/10 Cal Ski

WOD Notes: Goal is 5+ rds. Dball should be heavier if possible. Choose DB’s that will be challenging for 8 reps especially by the 3rd rd. Focus on using entire torso/core on the ski instead of breaking at the arms first!

Assistance
a) Trunk Rotations (pulley) –  3×12 each side
b) Tricep Pushdowns (pulley) – 5×8 (heavier than last wk)

11/22/2021 – WOD

Strength
a) Back Squat – 5×5 @ 77% (heavier than last wk)
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
10 Min AMRAP Ladder
2 Hang Power Clean 135/95#
2 Front Rack Lunges 135/95#
12 Double Unders
4 Hang Power Clean
4 Front Rack Lunges
24 Double Unders
6 Hang Power Clean
6 Front Rack Lunges
36 Double Unders
***Continue pattern for remaining 10 minutes

WOD Notes: Goal is to get into the round of 14/14/84. Barbell should feel light to where you can go unbroken on both movements through the round of 10. After that, you may have to break it up.

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) 8 BB Bicep Curls + 80ft Gun Walk: 4 Sets

Thanksgiving Day
7am & 8:15am Classes
***Food of the Week Prizes will be drawn in between the classes!

11/20/2021 – WOD

Conditioning “35 Min Cap”
For Time w/ a Partner
30 Deadlifts 315/205# (65%)
4 (30 Sec Wall Sit + 1 Rope Climb 20ft)
80/60 Cal Ski
50 Deadlifts 275/185# (55%)
6 (30 Sec Wall Sit + 1 Rope Climb 20ft)
100/80 Cal Ski
70 Deadlifts 225/155# (50%)
8 (30 Sec Wall Sit + 1 Rope Climb 20ft)
120/100 Cal Ski

WOD Notes: Goal is to finish in the 35 min cap. Partner A will WS while partner B rope climbs. RC sub = climb 12-15ft or do 8 Ring Rows/rc. Everything else is “you go, I go”.

11/18/2021 – WOD

Strength
Snatch – 5×5 (Squat at least 2 if you have mobility)
—One Set every 2 minutes. Use 70-75% the entire time.

Conditioning
150/120 Cal Row For Time
***Every 90 Sec do:
EVEN rds = 10 Jerks @ 155/105#
ODD rds = 3 Wall Walks or 60ft HSW

WOD Notes: Goal is to complete WOD in 7-10 sets (9-14 min). At 3.2.1..Rage, WOD starts with 10 jerks. They should be around 55% of max & you should be able to do them unbroken. You don’t have to reset monitor throughout workout. WW sub = walk around plyo box in pike position 1.5x.

Assistance
a) DB Standing Leg Curl (use monkey feet) – 4×10 each Leg
b) DB Shoulder Presses – 4×10 (both at same time)

11/17/2021 – WOD

Strength
a) BB Hip Thrusts – 5×10 (heavy – pause at top of each rep)
b) DB Bent-over One Arm Rows – 4×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
4 RFT
25 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10/9.5ft)
12 C2B Pull-ups (RX+ = 5-8 Bar MU)
8 Laps Dball/Bag Carry (shoulder) 150/100#

WOD Notes: Goal is 12-16 min. WB should be done in 1-2 sets each rd if possible. C2B sub = chin over bar, banded PU, or Lat pulldown (pulley). 1 Lap = 6 mats (36ft). Try to go unbroken on the Carry each rd & take turns carrying on each shoulder.

Assistance
a) GHD Situps – 6×12 (3 sec tempo down)
b) DB Lateral/Front Raises – 4×12 (each)

11/16/2021 – WOD

Strength
a) Bench Press – 5×5 @ 75%
b) Pulley Straight Arm Pulldown – 5×8 (heavy)
—Superset a/b every 3 minutes

Conditioning
8 RFT
9 T2B
7 Bar Facing Burpees
5 Power Cleans (increase every 2 rds)

WOD Notes: Goal is 10-13 minutes. T2B sub = weighted sit-ups or leg raises. Try to jump over bar on the burpees, but you may step if necessary. You will have 4 different weights for the workout. M: 165/185/205/225. F: 115/125/135/145.

Assistance
a) Pulley Trunk Rotations – 4×12 each side
b) Pulley Tricep Pushdowns – 5×10 (heavy)

11/15/2021 – WOD

Strength
a) Back Squat – 5×5 @ 75% (across all sets)
b) One Arm High Pulls – 4×10

Conditioning
12 Minute Running Clock
15/12 Cal Assault Bike
50 Double Unders
30/24 Cal Assault Bike
100 Double Unders
45/36 Cal Assault Bike
150 Double Unders
*Max Cal Assault Bike in remaining time

WOD Notes: Goal is to try and finish in under 12 min or have a little bit of time to get as many calories. DU sub = 1/2 DU or 2x singles. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) 8 DB Bicep Curls (at same time) + 80ft Gun Walk