Conditioning
For Time w/ Partner
800m Run
80 Front Squats 155/105#
80 T2B
40 Clean n Jerks 185/125#
80 T2B
80 Front Squats 155/105#
800m Run
WOD Notes: Goal is 27-35 minutes. You will run at the same time. If one partner wants to run ahead at the end to start the Front Squats first they can do that. Run sub = 2000m Bike. FS = 50% & CnJ = 65%. T2B sub = T2R, weighted leg raises on bench, or knee raises. You can divide the work anyway you’d like.
Strength
a) Power Snatch – 3 Every 1:15 x 8 Sets (touch n go or quick singles) @ 70%+
b) Deadlift (no touch) – 4×8 @ 65-70%
c) DB Front Raises – 4×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 3 rep for part (a).
Conditioning
4 RFT
5 Wall Walks
10 Dball Over Shoulder 125/90#
75 Double Unders
***300ft Versa Climber at some point during the WOD. If there’s over 10 people, some will have to use C2 Bike for 1200m.
WOD Notes: Goal is 12-16 minutes. WW sub = 8-10 shoulder taps or cut reps to 3-4. Dball/bag should feel a little lighter than normal to where you can move without resting much. DU sub = 125 singles or 100 Lateral line hops.
Assistance
a) L-Sit/Tuck – 40 Sec on / 90 Sec off x 5 Sets
b) DB Pull-over – 4×12 heavy
Strength
a) Back Squat – 5×8 (4 Pause + 4 Regular) @ 65-70%
b) Dips (bar/ring) – 5×8 (control eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 8 for part (a). Use a weight for part (b) or a band if necessary.
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
4 (4 Laps Sandbag Bear Hug Carry 150/115# + 10 C2B Pull-ups)
WOD Notes: Goal is 3 Rounds + the bike in the 4th. Partner A will do the carry, while Partner B works on the C2B PU. You will switch when you’re both done & complete 2 rounds each. 1 Lap = 4 mats. Try to go heavy on the carry if possible, since there’s nothing else that will hit the lower back in the WOD. C2B sub = Chin over bar or banded pull-ups.
Assistance
a) GHD SIt-ups – 5×18 (weighted) -rest 45 sec between
b) DB Reverse Flies – 4×15
Strength
a) Push Press or Strict Press – 5×8 @ 70%
b) One Leg RDL – 5×8 (each leg)
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!
Conditioning
15 Min AMRAP Ladder
1 Power Clean @ 75%
2 Bar Facing Burpees
2 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
6 Bar Facing Burpees
***10/8 Cal Ski after each round
—Continue pattern until 15 Minutes is up.
WOD Notes: Goal is to get to the round of 8PC/16BFB/10 or 8 Ski. PC should be relatively heavy to where you have to take your time in between reps especially in the later rounds. If I were to program an RX weight it would be 215/145#, but as long as you use your 75%, you can RX the WOD as long as you jump over the bar too! Reset your monitor after each round.
Assistance
a) Tabata 12 Rounds: Alternate Hollow Hold & Rock. Take 30 sec break after round 6.
b) DB Lateral Raises – 4×12
Strength
a) Front Rack Lunges – 5×10 (5 each leg – build to a heavy set of 10)
b) DB Bent-over Rows – 5×10 (each arm & pause each rep)
—Superset a/b every 3:30
Conditioning
5 RFT
1 RD of “Dumbbell DT” 50/35#’s (RX+ = 60/40#’s)
20/16 Cal Row
WOD Notes: Goal is 11-16 minutes. “DB DT” = 12 DL + 9 Hang Cleans + 6 Push Press. You should be able to do the first round unbroken, but break up the DL after that. The HC & PP should be unbroken if possible. One head only has to hit the floor for DL. Use the row each round to recover, except for the last one which should be all out!
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Face Pulls (pulley) – 4×10 (pause each rep)
REMINDER: Rage Bingo & Nutrition Challenge start today! Bingo sheets are on my desk if you don’t have a printer.
Conditioning – “40 min cap”
5 RFT w/ Partner
50/40 Cal Ski
24 BB Front Rack Step-ups 20″ (increase each rd)
30 Burpees
20 Power Snatches (increase each rd)
WOD Notes: Goal is to get under the 40 min cap. Try to use the same weight for the step-ups & PS each round if possible. After you finish the ski, Partner A will step-up while Partner B does their burpees. You will switch when you’re both done. PS – M: 135/145/155/165/175#, F: 95/100/105/110/115#. Start @ 65% of your PS & make small jumps each rd. If you need to use a lower box for the step-ups that’s fine.
Strength
a) One Arm DB Snatch (alternating) – 1×10, 1×8, 1×6, 1×4, 1×2 (heavy across all rep ranges)
b) Dips (bar/ring) – 5×10 (use a band if necessary or weight for advanced)
—18 Min Clock to get all of this done. Try to work up to a heavy single on each arm for part (a). You should try to pull under & receive in a quarter squat for all the reps.
Conditioning
12 Min AMRAP
1 Wall Walk
3 Deadlifts (57-60%)
2 Wall Walks
6 Deadlifts
3 Wall Walks
9 Deadlifts
***5 Laps Shuttle Run to start each round. Down & Back = 1 Lap.
—-Continue pattern until the 12 minutes is up
WOD Notes: Goal is to get to the round of 5/6WW/18DL. Shuttle Run = 5 mats x 2 = 1 Lap. WW sub = 10 shoulder taps/WW or 8 if you elevate feet & get into a pike position. You should be able to touch n go at least 3-5 DL at a time & shouldn’t feel too heavy until the round of 12 to 15.
Assistance
a) L-Sit/Tuck – 25 Sec on / 60 Sec off x 8 Sets
b) Copenhagen Plank – 4×30 Sec / Leg
Strength
a) Back Squat – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 85%+, 1xME @ 70%+ (8-12 reps)
b) DB Bicep Curls – 4×12 (both arms at same time w/ palms up)
—Superset a/b every 3:30. Work up to a heavy single for part (a). Go for PR if you feel strong. DO NOT skip the max effort set at the end.
Conditioning
For Time
5-10-15-20 Thrusters 135/95#
1-2-3-4 Rope Climb 15ft
40-60-80-100 Double Unders
WOD Notes: Goal is 10-15 minutes. Thrusters should be a little heavier than normal. Round of 5 & 10 should be unbroken, but you should have to break up the 15 & 20 a few times. RC sub = Climb 10-12ft, 2x up/downs, 2x heavy pulleys, or 5x Ring Rows. DU sub = 1/2 DU, 2x singles, or 2x Feet (Versa).
Assistance
a) GHD SIt-ups – 6×15 (weighted) -rest 45 sec between
b) Straight Arm Pull-down (Pulley) – 4×12 (control eccentric)
Strength
a) Good Mornings – 1×12, 1×10, 2×8, 1×6 (pause each rep for at least 1 sec)
b) Hamstring Work – GHR (5×8) – 5 sec slow eccentric or Sliders (4×15)
c) DB Lateral Raises – 5×10 (Pause + slow eccentric)
—Superset a/b/c every 4 Min. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back. Build to a heavy 12/10/8 for part (a).
Conditioning
18 Min AMRAP w/ Partner (interval style)
6 Hang Power Cleans (increase each rd)
8 DB Bench Press (heavy)
12/10 Cal Assault Bike
WOD Notes: Goal is to get 5-6 rounds each (1:30/rd). HPC = start @ 60% & increase by 5-10#/rd. SPRINT the bike!
Assistance
a) 30 Sec Hollow Rocks + 8 Human Flagpole Reps x 6 Sets (rest 45 sec between)
b) DB Reverse Flies (slight incline bench) – 4×15
Strength
a) Bulgarian Split Squats – 5×5 (each leg) – Heavier than last wk
b) Strict Pull-ups (normal grip)– 4×10
—Superset a/b every 3:30. Build to a HEAVY/MAX set of 5!
Conditioning
For Time
50/40 Cal Row
30 T2B
40 Devil Press 40/25#
30 T2B
50/40 Cal Row
WOD Notes: Goal is 12-15 minutes. DP should be about 5# lighter that is normally programmed, so that you can move consistently through the 40 reps.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) One Arm High Pulls – 4×10 each arm (control eccentric)
