Conditioning
For Time – w/ a Partner
800m Run
30 Squat Clean n Jerks 155/105#
200/160 Cal Row
30 Squat Clean n Jerks 185/125#
800m Run
WOD Notes: Goal is sub 30 min. Cnj = 50/60%. You will run together, however one partner may run ahead if necessary or the other can scale the run to 600m. The CnJ/Row are “you go, I go”. You may break up the work as needed, but try to use the row as sprints, since you have rest!
Strength
a) Front Rack Lunges (5″ deficit) – 1×10, 2×8, 2×6 (make each set tough for each rep range. More deficit than you’ve been doing.)
b) Weighted Push-ups – 5×10-15 (DB on back in between shoulder blades)
—Superset a/b every 3 minutes. You may elevate hands on bench for a sub.
Conditioning
10 RFT
5 Deadlifts 295/195# (65%)
7 T2B
9/7 Cal Assault Bike
WOD Notes: Goal is sub 15 min. DL should be touch n go for all 5 reps. You should only have to rest for a few secs after you come off the bike. Weight shouldn’t feel super light or too heavy. T2B sub = T2R, weighted leg raises/sit-ups. Reset monitors each round!
Assistance
a) Glute Ham Raises – 4×12 (or lower yourself from the top slowly for 6 reps)
b) L-Sit Tapovers – 5×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)
Strength
Snatch + Hang Snatch – 10 Sets @ 70-80%
—One set every min for first 5 sets, then every 90 sec after that. Squat if you have the mobility
Conditioning
3 RFT
150m Sled Drag 90/60#
15 DB Hang Clusters 45/30#
15 C2B Pull-ups (RX+ = 10 MU)
25/20 Cal Ski
WOD Notes: Goal is sub 20 min. DB HC should be done in 1-2 sets. C2B sub = chin over bar or banded Pu. Larger classes can start with the ski erg & work their way backwards & finish with the sled drag last.
Assistance
a) GHD Sit-ups – 10×10 (rest 20 sec between)
b) Barbell Bicep Curls – 5×10
Strength
Push Press – 15 Min to Work up to a heavy single + 1 ME Set @ 75% (10+ reps)
Conditioning
2021 AGOQ WOD #3 – For Time
75 Power Cleans 135/95#
300 Double Unders
WOD Notes: Goal is sub 15 min. PC should be about 50% of your max power clean (should feel light to where you can muscle clean or power clean all of them & do singles). Please make sure weight that touches the floor is more than empty bar. DU sub = 500 singles or 600ft Versaclimber.
Assistance
a) Banded Leg Raises – 4×15 (attach band to rig, lay on bench, constant tension on band)
b) Lateral/Front/Rear DB Raises – 3×12 each
Strength
20 Min to Work up to a heavy 1RM Back Squat, Front Squat, or OHS (your choice)
***If you have extra time get the assistance work done before or after WOD.
Conditioning
AGOQ WOD #5 – 12-9-6 Reps of:
Overhead Squats 165/115#
Burpee Box Jump Overs 30/24″
—Rest 2 minutes
For Time
20 Overhead Squats 135/95#
20 Burpee Box Jump Overs 24/20″
WOD Notes: Goal is 4-9 minutes for the first part & sub 3 minutes on the 2nd part. You should pick a weight where you can go unbroken all 3 rounds but should be challenging. The weight should feel lighter on the 2nd part but all 20 reps should be unbroken.
Assistance
a) Weighted Plank – 6 Sets: 45 sec on / 45 sec off
b) Strict Pull-ups – 5×8-10 Reps (use band/weight that’s difficult for that rep range)
Conditioning
10 RFT w/ a partner
2 Rope Climbs 15ft
8 Power Snatches 155/105#
16 Double Dutch Burpees
24 Wall Balls 30/20# to 10/9.5ft
WOD Notes: Goal is sub 35. Make your transitions fast! This WOD is “you go, I go” except for the burpees you will work at the same time. You will cut everything in half unless your partner is struggling (you can do more reps). PS = 70% of PS. RC sub = 2 heavy pulleys, 1 up/down, 6-8 ring rows.
Strength
a) Front Rack Lunges (3″ deficit) – 5×6 (heavier than last wk – stand on plate)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes
Conditioning
3 RFT
100 Double Unders
100 Yard Bear Hug Dball/Bag Carry 125/80#
30/25 Cal Row
WOD Notes: Goal is 14-18 min. DU sub = 150 singles or 1/2 Dubs. You will carry bag/ball to the opposite side of street curb & back.
Assistance
a) Hip Adduction (use rower seat) – 3×12 (each leg)
b) Barbell Bicep Curls – 4×12
Strength
a) Power Clean + Hang Power Clean – 5 Sets @ 80%+
b) DB Bench Press – 5×10
—Superset a/b every 3 min
Conditioning
For Time
40/32 Cal Ski
30 T2B
30 Power Clean 185/125#
30 T2B
40/32 Cal Ski
WOD Notes: Goal is 12-16 min. T2B sub = T2R, Knee Raises, or Sit-ups. Ski/T2B should take no more than 2-2:30 each rd. Cleans should take around 3-5 minutes.
Assistance
a) GHD Sit-ups – 5×20 (rest 45 sec between)
b) Banded Tricep Extensions – 4×20-25 Reps
Strength
a) Push Press – 6×2 @ 85%+ (heavier than last wk)
b) One Arm Farmers Carry – 4x30m (each arm – heavier than last wk)
—You will do your FC after set 1,2,3,5 of PP.
Conditioning
5 Rounds (interval style)
3-5 Wall Climbs or 10-15 Strict HSPU or 50ft HS Walk
16 One Arm DB Hang Snatch (8R+8L) 50/35# (RX+ = 70/50#)
150m Sled Drag 90/60#
—Rest 1 min between rounds
WOD Notes: Try to run with the sled each round, since you have built in rest. Goal is to avg less than 3 min/round. Do not spend more than 45 sec on the first movement.
Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet. Control weight on the way down
b) Lateral/Front/Rear DB Raises – 3×12 each
Strength
a) Back Squat – 6×2 @ 85+ (heavier than last wk’s 4 rep)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Work up to a heavy double.
Conditioning
4 RFT
21/16 Cal Assault Bike
15 Front Squats 135/95# (RX+ = 165/105#)
9 GI Janes (RX+ = 10 MU)
WOD Notes: Goal is 13-17 min. FS = 50-55%. PU bar should be above your reach if you can do a strict pu. FS should be done in 1-2 sets each round. If you go unbroken, if should feel really challenging.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5×8-10 Reps (advanced – use weight, or do 4-5 neg)
