Conditioning
30 Min Clock
150m Sled Drag 200/l40#
30 T2B
30 Hang Clusters (m: 95/115/135/155/175#) (f: 65/75/95/105/115)
30 C2B Pull-ups
WOD Notes: Goal is 4+ rounds and getting into the 5th round of the sled drag. Sled drag should feel real heavy so where you have to walk some of it but should be fast! This WOD is “you go, I go” except for the sled drag. T2B sub = T2R, knee above hips, weighted leg raises, or sit-ups. C2B sub = chin over bar or banded pu. No scaling reps.
Strength
Snatch + Hang Snatch + OHS (5 Sec Pause in bottom) @ 75%+
—One set every 90 Sec x 3 Sets, then One set every 2 Min x 3 Sets
Conditioning
For Time
20 Squat Snatches 135/95# (60%)
200 Double Unders
50/40 Cal Assault Bike
WOD Notes: Goal is 7-10 minutes. If you lack OH mobility, then you can power snatch, but go a little heavier. It should be quick singles as well and take no more than 2:30 min. DU sub = 100 DU, 300 singles, or 200 lateral barbell hops. Each part should take roughly 2-3 minutes.
Assistance
a) Landmine Barbell Rows or DB Rows – 4×10 (each arm)
b) L-Sit Tapovers – 6×15 (over a KB or a line on ground)
Strength
a) Clean + Hang Clean + Front Squat – 5 Sets @ 75%+
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30
Conditioning
13 Min Clock – 2 Rounds
30 Burpees
50/40 Cal Row
*Max Bar Muscle-ups in Remaining Time or GI Janes
WOD Notes: Goal is to have at least 2 minutes at the end to accumulate as many reps. Do not hold back on the 2nd row! Score is time & MU/GI Jane Reps.
Assistance
a) GHD Sit-ups (weighted on chest) – 6×12
b) Barbell Skull Crushers – 4×10 (heavy)
Strength
a) Push Press – 5×4 @ 80%+
b) Hollow Hold – 5×30-45 Sec
—Superset a/b every 2:30
Conditioning
4 RFT
8 Dball Over Shoulder 125/80# (RX+ = 150/100#)
12 Push Jerk 155/105#
400m Run
WOD Notes: Goal is 13-17 min. You should have to take a little break before starting the jerks each round as the dball (not light) should get your HR up pretty high. Dball should take about 45-60 sec each rd & jerks unbroken in 15-20 sec. Try to keep runs under 2 minutes! Running sub = 300ft versa.
Assistance
a) DB Lateral + Front Raises – 4×10 each
b) Hip Adduction (rower seat) – 3×12 (each leg)
Strength
a) Back Squat – 5×4 (2 Pause + 2 Regular) @ 80% +
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 min
Conditioning
15 Min AMRAP
12/9 Cal Ski
8 FR Box Step-ups 115/75#
2 Rope Climbs 15ft
WOD Notes: Goal is 6+ rds. Step-ups should be done unbroken and start to get difficult by the end of the WOD. RC sub = climb to 12ft, 4 up/downs, or 5 heavy pulleys.
Assistance
a) Weighted Plank – 90 Sec on / 90 Sec off x 3 sets
b) DB Bicep Curls – 3×12 at same time
Conditioning
For Time w/ a Partner
20/40/60/80/100 Cal Assault Bike (F: 16/32/48/64/80)
15/30/45/60/75 Double Dutch Burpees
10/20/30/40/50 Power Snatches
*M = 165/165/135/135/95# *F= 105/105/85/85/65
WOD Notes: You will divide the reps with a partner however you want. Goal is sub 35 minutes. PS should be quick singles for the first 2 rounds, then you should be able to touch n go a few on the 3rd/4th or do quick singles. 5th round should feel light to where you can do 5 in a row.
Strength
a) Shoulder Press – 5×5 @ 80%+ (try to hit heaviest set on #4)
b) Good Mornings – 5×8 (try to work up to 2 heavy sets)
—Superset a/b every 3 minutes. Use same barbell & adjust weight
Conditioning
15 Min AMRAP
10 (Front Squat + Thruster) 135/95#
20 T2B
25/20 Cal Ski
WOD Notes: Goal is 3+ rds. You should be able to do 3-5 reps in a row of the complex as you get tired in later rounds. T2B sub = weighted sit-ups, T2R, or leg raises on bench.
Strength
Clean Grip DL + Full Clean + Hang Clean + Jerk – 7 Sets: 1 Every 90 Sec
—Start @ 70% & work up to a heavy complex. Touch n go is preferred but not required.
Conditioning
3 RFT – “Christine”
500/400m Row
12 Deadlifts (bodyweight)
21 Box Jumps 24/20″
WOD Notes: Goal is 10-15 min. You should be able to do 7+ reps w/ the DL weight you choose. You should be able to stay with 20 sec of your all time 500m row time in this WOD.
Assistance
a) GHD Sit-ups – 10×10 (rest 15 sec between)
b) Landmine Rows – 4×10 (each arm – heavy)
Strength
a) Back Squat – 5×5 (2 Pause + 3 Normal) @ 75%+ *heavier than last wk
b) DB Bicep Curls – 5×10
c) DB Skull Crushers – 5×10
—Superset a/b every 3:30 minutes. DB BC/SC should feel heavy for 10.
Conditioning
4 RFT
800m Run
—rest 2 minutes between
WOD Notes: Finish each 800m in less than 4:30. Focus on trying to negative split each 800m (go faster with each one). Score will be recorded in total time minus 6 min of rest.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Banded TKE – 4×20 Reps each leg (heavy band)
—Anchor band around upright w/ tension & extend knee. Point of this exercise is to strengthen tendons around knee.
Conditioning
“Nickman” – 10 RFT w/ a Partner
200m DB Farmer Carry
10 Weighted Pull-ups (35/25#)
20 Alternating DB Power Snatches (55/35#) RX+ = 70/50#
—Men use one 55# & one 35# DB. Women use one 35# & one 25# DB for FC
WOD Notes: Goal is sub 35 min. Complete the FC in less than 1:30. Use the same DB weight for FC & DB Snatches. You will do the FC at the same time & carry one DB. You will then come in and split up the work as needed. The FC will be to the “Cantel” Sign & back in. Make PU challenging for 5 reps each & DB Snatches heavy for 10 reps each.
