Category Archives: WOD

10/31/2022 – WOD

Strength
a) Back Squat – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1
b) Straight Arm Lat Pulldown – 4×10
—Superset a/b every 3 minutes. Start @ 70% for set of 10 & increase from there.

Conditioning
10 RFT
10 Wall Balls 30/20# to 10/9.5ft
1 Rope Climb 18ft
10/8 Cal Assault Bike

WOD Notes: Goal is 17-20 minutes. WB should be unbroken each rd. RC sub = climb 12-15ft, 2 up/downs, 3 heavy pulleys, or 8 ring rows. You may keep the monitor running throughout the workout, so it can count the rounds for you, but you will finish at 101/81 cals at the end of the WOD.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than normal)
b) November Strict Pull-up Challenge – Accumulate 30 reps (normal grip) in the least amount of sets. 

10/29/2022 – WOD

Conditioning
For Time w/ Partner
100 Burpees (no jump)
30 Power Snatches 135/95#
30 Clean n Jerk 185/125#
400 Double Unders
1200m Run
30 Clean n Jerk 185/125#
30 Power Snatches 135/95#
100 Burpees (no jump)

WOD Notes: Goal is sub 35 minutes. You will work at the same time for the burpees, DU, & Run. If it’s too cold for you to run, you will Bike 75 Cals on assault bike or 90 on the c2 bike. PS/CnJ = about 65% of both. DU sub = 300 singles/person, 150 Lateral Hops over bar, 400ft versa/person. 

“Carve Your Pumpkin” – Week #4: Day 6 (last day)
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 3×15 or 3×8 Lower from the top (negatives)
b) Banded Hamstring Sliders – 3×20 

10/27/2022 – WOD

Strength
a) Deadlift – 1×10, 1×8, 1×6, 1×4, 1×2
b) Dips (ring/bar) – 5×8  (sub: 5×15 HR Push-ups)
—Superset a/b every 3 minutes. Start @ 67-70% on your set of 10.

Conditioning
15 Min AMRAP
150m Sled Drag 90/60#
10 Strict Pull-ups (RX+ = C2B)
5 Wall Walks

WOD Notes: Goal is 5+ rds. You should be able to walk fast/slow jog the majority of the sled drag. PU sub = Banded Strict or kneeling pull-ups w/ bar racked on the rig (make it difficult for 10 unbroken). WW sub = 50 Shoulder taps or 2 lap walk around box in pike position.

Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 60 sec between)
b) Rope Bicep Curls (rope under KB) – 4×12

“Carve Your Pumpkin” – Week #4: Day #4
GHD Hip Extensions (weighted = RX+) – 4×10 Pause at the top of each rep

`10/26/2022 – WOD

Strength
a) Push Press – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1 
b) Hollow Rocks – 5×30-45 Sec
—Start @ 75% for set of 10 & increase from there. Superset a/b every 3 minutes.

Conditioning
12 Min AMRAP
2 Thrusters 115/75#  (RX+ = 135/95#)
2 T2B
4 Thrusters 
4 T2B
6 Thrusters 
6 T2B
***12/10 Cal Row to start each round. 

WOD Notes: Goal is to get to the round of 14/14. Each round will start with the row (you will be on the rower a lot in the beginning). So rd 1 = 12/10 Cal Row + 2 Thruster + 2 T2B. Repeat this pattern until 12 min is up. You should be able to go unbroken on thrusters each rd & not feel challenging until the round of 10. T2B sub = T2R or weighted su/LR.

Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) FacePulls (pulley) – 4×10

“Carve Your Pumpkin” – Week #4: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 1×20, 1×15, 1×10, 1×8, 1×6 (heavy for all sets)
Option #2 – Single Leg (band around knees): 4×12 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes

10/25/2022 – WOD

Strength
a) Hang Squat Clean – 1×5, 1×4, 1×3, 1×2, 1×1
b) DB Lateral Raises – 5×8 (pause each rep at the top & lower slow)
—Superset a/b every 3:30. Each set should feel challenging. Shoot for 75-80% for the set of 5 & increase from there.

Conditioning
1:30 Min AMRAP x 12 w/ Partner
10 DB Hang Cleans 60/40#  (RX+ = 70/50#)
6 Laps Farmers Carry 60/40#  (RX+ = 70/50#)
Max Cal Assault Bike

WOD Notes: This is a 1:1 work/rest ratio interval. You will work for 90 secs & then rest for 90 sec. Goal is to have at least 25-30 sec on the bike each round. The point of this workout is to work on grip endurance & high power output on the bike. DB should feel challenging for 10 unbroken reps. One lap = 5 Mats. Score = total cals.

Assistance
a) Pallof Press – 3×12 (each side – pause with arms straight)
b) DB Reverse Flies – 4×15

“Carve Your Pumpkin” – Wk 4: Day #2
Hip Abduction (Lay on your side)
Option #1 – 1×15 + 3×8 Use Monkey Feet (heavier than last wk)
Option #2 – 4×10 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

10/24/2022 – WOD

Strength
a) Back Rack Lunges – 4×10 (build to HEAVY set of 10)
b) One Arm Rows (pulley) – 4×10 each arm (pause each rep)
—Superset a/b every 3 minutes

Conditioning
5 RFT
6 Dball over Shoulder 150/100#
8 (1 Burpee + 2 Box Jump Overs 24/20″)
400/350m Ski

WOD Notes: Goal is 16-20 min. Dball should be a little heavier than normal & should take about 30-40 sec to do the 6 reps. The B/BJO part should take about 1 min each rd & the ski should take about 90 secs. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) Straight Arm Pulldown (pulley) – 4×12

“Carve Your Pumpkin” – Wk 4 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (1×15 1-2 sec pause + 3×6 – 5 sec pause each leg)
Option #2 – Banded (just above knee) – (3×15 – each leg)
Option #3 – No Resistance. Just bodyweight. (3×25 – each leg)
***Pause each rep for at least 5 sec at the top with foot above hip level

10/22/2022 – WOD

Conditioning – “40 Min Clock”
3 RFT w/ Partner
100/80 Cal Row
40 Overhead Squats 135/95#  (RX+ = 165/110#)
2 (20 C2B Pull-ups + 30 HR Push-ups)  (RX+ = 8-12 Bar MU/person)
20 Squat Cleans 165/110# (RX+ = 185/125#)
***RD 3 = Work up to a heavy single

WOD Notes: Goal is sub 35 minutes. This WOD is “you go, I go” except for the C2B/PU. You can work at the same time on that portion where one athlete does PU while the other does push-ups. Squat cleans should be around 65%. OHS sub = back squats (if you can’t do an OHS safely). 

“Carve Your Pumpkin” – Week #3: Day 6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Banded Hamstring Sliders – 4×18

10/21/2022 – WOD

Week #3: Day 5 – Carve Your Pumpkin Challenge
Front Elevated Lunges – 4×8
—If you don’t have weight do 3×20
***Both feet should be on an elevated surface (3-4″). Step back and gently hit knee to the floor.

10/20/2022 – WOD

Strength
a) One Leg RDL (Pumpkin: Wk 3: Day 4) – 1×12, 1×10, 1×8, 1×6 (each leg – rear foot 6-12″ off floor)
b) DB Bench Press – 5×6 (3 sec negative)
—Superset a/b every 3 minutes. Go a little heavier than last wk for both parts. You may need to rest a few secs between legs because it should feel challenging!

Conditioning
Every 3 Min x 5 Rounds
10 Deadlifts @ 60%
15 Burpees to Target
20 Wall Balls 20/14# to 10ft

WOD Notes: Goal is to try & stay on the interval for as long as possible. It will start to get difficult after round 3. DL weights = 275/185# or use the 60%. Use a pull-up bar just above reach for burpees. 

Assistance
a) DB Bent-over Rows – 4×10 (each arm – control eccentric)
b) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 60 sec between)

10/19/2022 – WOD

Strength
a) Split Jerk – 2×3 @ 80%, 2×2 @ 85%+, 3×1 @ 90%+
b) GHD or Weighted Sit-ups – 4×20-25
—Superset a/b every 2:30. Try to hit a heavier split jerk than last wk if possible. Take more rest if needed for the last few singles.

Conditioning
18 Min AMRAP w/ Partner
40/32 Cal Assault Bike
20 Hang Power Cleans 165/110#  (RX+ = 185/125#)
30 T2B
20 Push Jerks 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is to get into the 4th rd past the assault bike. The bike should be broken up into 2 sets each & the rest of movements one set each. Barbell weight = 65%. T2B sub = T2R or weight su/LR.

Assistance
Barbell Shoulder Press – 5×5 (3 sec eccentric)

“Carve Your Pumpkin” – Week #3: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 5x`8 @ 80%+ of Back Squat
Option #2 – Single Leg (band around knees): 4×12 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes