Category Archives: WOD

4/25/2023 – WOD

Strength
a) Bench Press (specialty bar): 5×3 @ 80-85% (1 pause above chest + 2 pause on chest), 1×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—Superset a/b every 3 minutes. For BP – Use the multi-grip bar, camber bar, or yukon bar if possible & safety bar for the GM. You can even hold a DB at chest level for the GM.

Conditioning
5 RFT
5 Jerks 185/125#  (60%)
10 GI Janes
5 Jerks 185/125#
20/16 Cal Row

WOD Notes: Goal is 14-18 minutes. Jerks will feel more difficult after the 10 GI Janes, but should be unbroken & challenging especially after rd 3. Choose a PU bar that is above your reach if you can do a strict pull-up. Use the row to recover each round except the last rd should be ALL OUT!

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 12 Sets: 20 sec on / 20 sec off
b) Tricep Push-downs (bar pulley) – 4×12

4/24/2023 – WOD

Strength
a) Reverse Deficit (3″) Lunges – 5×8 (build to a heavy set)
b) DB Pullover – 5×8 (heavy – control eccentric)
—Superset a/b every 3 minutes.

Conditioning
8 Min AMRAP Ladder
2 Hang Power Snatches 115/75#  (RX+ = 135/95#)
1 Lap Sandbag/Dball Carry + 2 Squats 150/100#
4 Hang Power Snatches 115/75#
2 Laps Sandbag/Dball Carry + 4 Squats 150/100#
6 Hang Power Snatches 115/75#
3 Laps Sandbag/Dball Carry + 6 Squats 150/100#
***Continue pattern for the remaining 8 minutes
—Rest 1 minute then:
3 Min AMRAP of Double Unders

WOD Notes: Goal is to get to the round of 12/6/12 squats. HPS = 65% (should be able to go unbroken through the round of 8). The carry is on the shoulder (behind head is ideal position). 1 Lap = 6 mats. If you don’t have DU, this is a good time to practice them or you can do an AMRAP of singles or Versa climber. Try to be quick with your transitions!

Assistance
a) Weighted Plank: 12 Sets:  20 Sec on / 20 Sec off
b) Incline Seated DB Bicep Curls: 4×10 (3 sec eccentric)

4/22/2023 – WOD

Conditioning – “45 Min Cap”
3 RFT w/ Partner
80/65 Cal Ski
40 C2B Pull-ups (RX+ = 50)
10 Sets: 3(Hang Cluster + Push Press) – increase by rd
400m Run

WOD Notes: Goal is sub 40 minutes. You may break up the work as necessary (doesn’t have to be even amount of work for both athletes). Barbell RX Weights: M = 115/135/165#, F = 75/95/115#. The 400m run is put in there to give upper body/arms a break before you start the ski the next round. You do not have to run together & partner A may start on the ski before partner b gets back from the run. C2B sub = chin over bar or banded pull-ups.

4/20/2023 – WOD

Strength
Clean – Floor + Hang + Jerk
—1 Every 1:15 x 8 Sets @ 70%+. Work up to a heavy complex. Take extra rest as needed once it gets heavier.

Conditioning
For Time w/ Partner
40 Deadlifts 315/205#
80 Burpees to target
600m Sled Drag 135/90#
80 Burpees to target
40 Deadlifts 315/205#

WOD Notes: Goal is 13-17 minutes. DL = 65-67% (should be able to touch n go 5 reps at a time). You will work at the same time for the burpees & sled drag. 

Assistance
a) Hanging Knee-ups (pegboard): 10×10 w/ partner (one person works, other rests)
b) Barbell Bicep Curls – 4×10 (control eccentric)
c) Tibialis Raises – 3×20

4/19/2023 – WOD

Strength
Snatch – Floor + Hang + 2 OHS (Pause one of them) – 10 Sets Total (1 Every 75 Sec x 5, 1 Every 90 Sec x 5)
—Start @ 70% & work up to a heavy set. If OH is limited, go as low as you can for the OHS.

Conditioning
12 RFT w/ Partner (interval style)
10 T2B  (RX+ = 15)
15 Wall Balls (unbroken) 30/20# to 10/9.5ft
15/12 Cal Row

WOD Notes: Goal is 1:30-1:45/rd. Partner A will do the entire rd, while partner B rests. T2B sub = T2R, Hanging leg raises, or incline bench leg raises. WB must be unbroken so pick a ball that will be challenging. SPRINT the row (95%+ effort)!!!

Assistance
a) DB Lateral Raises + Front Raises – 3×10 each (pause & control eccentric)
b) GHD Sit-ups – 10×10 (weighted + 10 Sec Hold) w/ partner – One person works while other rests

4/18/2023 – WOD

Strength
a) Bench Press (specialty bar): 5×4 @ 80% (2 pause above chest + 2 pause on chest), 1×8-10 @ 70%
b) Good Mornings: 4×10 – Build to a heavy set if you feel confident in technique.
—Superset a/b every 3 minutes. For BP – Use the multi-grip bar, camber bar, or yukon bar if possible & safety bar for the GM. You can even hold a DB at chest level for the GM.

Conditioning
10 RFT
3 Wall Walks
4 Dball/Bag Over Shoulder 150/115#
35 Double Unders

WOD Notes: Goal is 14-19 minutes. WW sub = Don’t walk hands as far back to the wall or 24 Shoulder taps. Try to go heavy on the Dball since it’s only 4 at a time. DU sub = 50 singles or 15-20 DU (should take about 20-25 secs. 

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 8 Sets: 30 sec on / 30 sec off
b) Tricep Push-downs (rope pulley) – 4×10

4/17/2023 – WOD

Strength
a) Front Rack Lunges – 5×8 (Heavier than last week)
b) Barbell Pendlay Rows (supinated) – 5×8 (heavy – control ecentric)
—Superset a/b every 3 minutes

Conditioning
50 Hang Power Cleans For Time 165/115#  (RX+ = 185/125#)
***Every 2 minutes, starting at 0:00 do:
2 Rope Climbs 15ft  (RX+ = 18ft)
18/15 Cal Assault Bike

WOD Notes: You should be able to have about 30 sec each round to get as many cleans in that 2 minute window. HPC = 65%. I’d recommend just trying to do one big set each round on the HPC. You may scale RC to 10-12ft, do 2 strict up/downs, or 4 heavy pulleys. You will do a max of 5 sets on the RC/Bike, so the 8 min mark will be your last set & after that you will just finish the remaining HPC. Scale cals back to 15/12 if you can’t get them done in about 1 minute or less.

Assistance
a) Weighted Plank: 8 Sets: 45 sec on / 45 sec off
b) DB Pull-over: 4×10 (control eccentric)

4/15/2023 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Row
6 (6 DB Cleans + 6 DB Squats + 6 DB Push Press) 70/50#
40 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is sub 40 minutes. The row/DB work is “you go, I go”. BBJO – you work at the same time. Try to go heavier than you think on the DB complex. 

4/13/2023 – WOD

Strength
Clean – Hang + Low Hang + Front Squat (pause)
—1 Every 1:15 x 8 Sets @ 70%+

Conditioning
18 Min AMRAP
5 Wall Walks (RX+ = 7)
10 C2B Pull-ups  (RX+ = 15)
150m Backwards Sled Drag 70/45#
50m Bearhug Carry 125/90#

WOD Notes: Goal is 4 rds. WW sub = 8 shoulder taps/WW or walk feet just halfway up the wall to a line on the floor. C2B sub = chin over bar or banded pu. Try to load sled to where you can at least jog/walk fast each rd. Bearhug carry is to the far curb & back (should be unbroken).

Assistance
a) L-Sit/Tuck (parallettes) Tap over a KB – 6×15
b) DB Bicep Curls – 4×10 (at same time & slow eccentric)
c) Tibialis Raises – 4×15

4/12/2023 – WOD

Strength
Snatch – Hang + Low Hang + OHS (2 Sec Pause) – 10 Sets Total (1 Every 75 Sec x 5, 1 Every 90 Sec x 5)
—Start @ 70% & work up to a heavy set. If OH is limited, go as low as you can for the OHS.

Conditioning
3 RFT
15 Thrusters 115/75#   (RX+ = 135/95#)
30/24 Cal Ski
400m Run

WOD Notes: Goal is 13-16 minutes. Thrusters should be unbroken but feel somewhat challenging. Use the 1st/2nd Runs to recover so that you can hit the thrusters in one set.

Assistance
a) DB Lateral Raises + Front Raises – 3×10 each (pause & control eccentric)
b) GHD Sit-ups – 8×12 (weighted + 15 Sec Hold) w/ partner – One person works while other rests