Strength
3 Position Snatch – Floor + Above Knee + Below Knee – 5 Sets @ 70-75%
—Goal is no misses and shouldn’t feel super heavy. Work on technique.
Conditioning
5 RFT
9 DB Bench Press (heavy)
12 T2B
15/12 Cal Assault Bike
WOD Notes: Goal is 11-14 minutes. T2B sub = weighted sit-ups/leg raises. BP should feel challenging for 9 unbroken each round.
Assistance
a) One Arm High Pulls – 4×10 each arm
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
Strength
Deadlift – 15 Min to work up to a heavy single
Conditioning “24 min cap”
Complete For Time w/ partner
100/80 Cal Ski
30 Dball over Shoulder 150/100#
80 Burpee Box Jump Overs 24/20″
30 Dball over Shoulder 150/100#
100/80 Cal Ski
WOD Notes: Goal is 20-23 minutes. The WOD is “you go, I go” except for BBJO (you will work at the same time. Try to land low and get off the box instead of jumping higher than you have to. I’d recommend 30 sec on / 30 sec off sprints.
Assistance
a) GHD Situps – 5×15 (3 sec tempo down)
b) DB Lateral/Front Raises – 4×10 (each)
Strength
Front Squat – 15 Min to Work up to a heavy single
—Go for a PR if you feel good or work up to 90%+
Conditioning
12 Min AMRAP
5 Front Squats 185/125# (60%)
6 C2B Pull-ups (RX+ = 4 Bar MU)
30 Double Unders
WOD Notes: Goal is 8+ rounds. You should have to rest a few extra secs after the DU before you pickup bar each rd (so it shouldn’t feel super light). DU sub = 15 DU or 50 singles.
Assistance
a) 30 Sec Russian Twist + 30 sec Hollow Rock + 30 Sec Flutter Kicks – 4 sets
b) Tricep Pushdown (cable pulley) – 4×12 (heavy)
Strength
Split Jerk – 15 Min to work up to heavy single
—Go for a PR if you feel good!
Conditioning
20 Min AMRAP
25/20 Cal Row
20 One Arm DB Hang Snatches 60/40#
20 One DB Push Presses 60/40#
WOD Notes: Goal is 4+ rds. The snatches & PP are not alternating, so you will do 10R + 10L. You should be able to do all 20 reps unbroken then rest if you need to before the PP. Try to average 4 min/round & use legs on rower with a 20-25 stroke rate.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls – 4×10 (palms up at same time)
Food of the Week (wk 7)
1) No Alcohol
2) Pistachios – 3x/wk
3) Pea Protein Milk or Powder – 4x/wk
4) Raspberries – 3x/wk
5) Peppers – 3x/wk
Conditioning
30 Min Clock – 3 Rounds w/ Partner
80/60 Cal Assault Bike
4 Rounds of:
1 Rope Climb 20ft
2 Wall Walks (RX+ = 30ft HSW)
Then: 20 (Power Clean + Squat Clean)
WOD Notes: Goal is to have 5+ min to work up to a heavy single at the end of the WOD. On the 3rd round of the barbell, you will just work up to a single heavy clean. Mens RX = 135/185#. Womens RX = 95/125#. You should touch n go the PC/SC complex. Partner A will RC while partner B WW. You will each do 4 rounds of that. Make sure to sprint the bike each time you get on (90%+ effort). RC sub = 8 ring rows or 2 up/downs. WW sub = Walk one time around plyo box in pike position.
Strength
3 Position Snatch – Above Knee + Below Knee + Floor – 6 Sets @ 70-75%
—Goal is no misses and shouldn’t feel super heavy. Work on technique.
Conditioning
12 Min AMRAP
50 Double Unders
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)
15 Burpees (touch target above you)
WOD Notes: Goal is 4 rounds which isn’t going to be easy. DU sub = 25 DU or 75 singles. WB should be unbroken every round or done in 2 quick sets. Use a pull-up bar that is just above your reach if possible.
Assistance
a) L-Sit/Tuck – 30 Sec on / 1 min off – 6 Sets
b) DB Lateral/Front Raises – 4×10 Each
Strength
a) Deadlift (regular grip) – 6×2 @ 80%+ of DL + 1×10-15 Reps @ 70%
b) Reverse Flies (incline bench or bent over) – 5×10 (control eccentric)
—Superset a/b every 2:30 minutes
Conditioning
2 RFT
3 Rounds of:
8 C2B Pull-ups (RX+ = 6 Bar MU)
4 Laps (144ft) Dball/Bag Bear Hug Carry 150/100#
Then: 50/40 Cal Row
WOD Notes: Goal is 12-16 minutes. C2B sub = Chin over bar or banded PU. You may do strict or kipping. You can scale reps on bar mu & finish remaining reps with pull-ups as well. 1 Lap = 6 mats (36ft).
Assistance
a) GHD Sit-ups – 4×20 (weighted medball) or Weighted Sit-ups 5×20
b) Strict Pull-ups – 5×6 (advanced = C2B or weighted)
Strength
a) Front Squat – 6×2 (1 Pause + 1 regular) @ 80%+ (heavier than last wk)
b) DB Bench Press – 5×8
—Superset a/b every 3 minutes
Conditioning
12 RFT w/ a Partner
5 High Box Jumps 40/33″
10 Front Rack Lunges (increase weight every 2 rds)
15/12 Cal Ski
WOD Notes: Goal is 1:30-1:45/rd. This is an interval WOD, where Partner A will complete 1 round while partner B rests. The goal is to sprint is to focus on the box jumps & sprint the ski each round since there’s built in rest! Try to challenge yourself & jump on a high box. If you want to jump on a low box you must do 8-10 reps then. M= 135/165/185#. F = 95/115/125#.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold – 5 Sets
b) Tricep Pushdown (cable pulley) – 4×10 (heavy)
Strength
a) Split Jerk – 6×2 @ 80%+ (heavier than last wk)
b) Barbell Bicep Curls – 4×10 (slow eccentric)
—Superset a/b every 2:30
Conditioning
3 RFT w/ Partner
8 (5 Hang Power Clean + 5 Jerks) 165/105# (60%)|
40 T2B (RX+ = 50)
200m Sled Drag 135/100#
WOD Notes: Goal is sub 23 min. BB weight should feel moderately heavy to where you can keep moving as soon as partner drops barbell. Try to avg 7 min rds. You should be able to run with the sled slowly each rd or try to walk fast!!
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm DB Shoulder Presses – 3×10 (each arm)
Conditioning (no cap)
3 RFT w/ a Partner
60/50/40 Deadlifts (50/60/70% by rd)
40 GI Janes
300 Double Unders
60/50/40 DB Thrusters (increase each rd)
—Rest 2 minutes between rds & change weights.
WOD Notes: Goal is sub 10 min each rd. Men’s: 225/275/315# by rd. Women’s: 155/185/205#. You will work at the same time for the GI Janes & DU & may split up the work anyway you’d like. The DL/Thrusters are “You go, I go”. DB Thrusters: Men’s: 40/50/60#. Women’s: 30/35/40#. You should be able to consistently move through the first 2 weights with little rest. The 3rd weight you’ll need to rest a little more between sets & focus on keeping good form.
