Category Archives: WOD

2/6/2024 – WOD

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

2/5/2024 – WOD

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. 

2/3/2024 – WOD

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.

2/1/2024 – WOD

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

1/31/2024 – WOD

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)

1/30/2024 – WOD

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

1/29/2024 – WOD

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)

1/27/2024 – WOD

Conditioning
For Time w/ Partner
Buy In: Run 800m + 400m Sled Drag 135/90#
5 Rounds:
20 Deadlifts 295/195# (60%)
30 DB Shoulder Presses 50/35# 
120 Double Unders
Buy Out: Run 800m + 400m Sled Drag 135/90#

WOD Notes: Goal is sub 35 minutes. Take your time on the DL & presses (focus on form). Partner A will move to the shoulder presses, while Partner B does the DU (jump rope). You will switch when you’re both done. You should have to break up the shoulder presses once each round with a quick break. DU sub = 1/2 DU or 100 singles. You will run together first & then sled drag together.

1/25/2024 – WOD

Strength
2 Hang Snatch EMOM x 10 Sets, 1 Hang Snatch EMOM x 5
—Start @ 65% and work up to a heavy 2 Rep & 1 Rep if you feel good. You can stay light & work technique if you want as well.

Conditioning
16 Min AMRAP of GI Janes
Every 2 Minutes x 8 Rounds, starting at 0:00 do:
***ODD RD = 15/12 Cal Assault Bike
***EVEN RD = 6 Laps Bear Hug Dball Carry 150/115#

WOD Notes: Goal is to have around 45-60 secs to accumulate GI Janes each round. Your last round will be at the 14 minute mark with the bear hug carry which is 6 mats/lap. If you can do a strict pull-up, the bar should be just above your reach.

Assistance
a) 20 Sec L-SIt/Tuck (pegboard) x 10 Rds
b) Dips (ring/bar) – 5×10 (advanced = use weight. Control eccentric)

1/24/2024 – WOD

Strength
a) Back Squat – 5×3 @ 80%+ (5 sec tempo descent)
b) DB Bicep Curls – 4×12 (both arms at same time w/ palms up)
—Superset a/b every 3:30. Heavier than last week for part (a).

Conditioning
For Time
50 Wall Balls 30/20# to 10/9.5ft
20 Power Cleans 185/125#
60 T2B
20 Power Cleans 185/125#
50 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is 12-16 minutes. WB should be done in sets of 10 minimum when you’re fatigued. PC = 65-70% (fairly quick singles, but shouldn’t feel light). T2B sub = T2R, GHD SU, Hanging knee raises, weighted Sit-ups, or a combo of any of these, but no scaling the reps! 

Assistance
a) GHD SIt-ups – 10×12 (weighted) -rest 30-45 sec between
b) Straight Arm Pull-down (Pulley) – 5×10 (control eccentric)