Category Archives: WOD

10/6/2022 – WOD

Strength
a) Deadlift – Quick heavy single (90%+) in less than 5 minutes
b) One Leg RDL (pumpkin day 4) – 4×8 (each leg – rear foot 6-12″ off floor)
c) Incline DB Bench Press – 4×10 (heavy)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.

Conditioning
15 Min AMRAP
20/16 Cal Row
15 T2B
100 Yard Bear Hug Carry 125/90#

WOD Notes: Goal is 4-5 rds. T2B sub = weighted leg raises or GHD sit-ups if you didn’t do them yesterday. The bearhug bag/ball carry is to the far curb on the other side of street & back. Try to go unbroken on it. 

Assistance
a) DB Reverse Flies (slight incline on bench) – 3×20
b) L-Sit Tap Overs – 8×10 (move feet back & forth over an object)
—Rest 30 sec between sets

10/5/2022 – WOD

Strength
a) Split Jerk – 6×2 @ 80%+ (heavier than last wk)
b) GHD or Weighted Sit-ups – 5×18
—Superset a/b every 2:30. Try to use a little more weight than last wk. These are regular split jerks with no pause. Take more rest if needed for the last 1-2 sets.

Conditioning “24 Min Cap”
3 RFT w/ Partner
6 (6 Front Rack Lunges + 6 Push Jerks) – increase each rd
40 DB Bent-over Rows (2×10 each arm/person) – Heavy & controlled
60/50 Cal Ski

WOD Notes: Goal is to get under 24 min cap. RX Weights – M: 155/165/175#, F: 105/110/115. First bar should be easy to where you can pick bar up as soon as partner is finished. The 3rd bar you should be able to go unbroken, but feel really challenging. Try to go heavy on the DB Rows & do them strict (don’t worry about speed). 

Assistance
Shoulder Press (Barbell) – 4×8 (4 touch n go + 4 pause)

“Carve Your Pumpkin” – Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4x`12 @ 75-80% of Back Squat
Option #2 – Single Leg (no weight): 4×15 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes

10/4/2022 – WOD

Strength
a) Full Snatch + Hang Snatch – 1 set every 1:15 x 10
b) Snatch Grip DL  – 3×5 @ 70% of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. Go heavier on parts a/b compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.

Conditioning
12 Min AMRAP
1 Dball Over Shoulder 150/100#
2 Burpees (no jump)
30 Double Unders
2 Dball Over Shoulder 
4 Burpees (no jump)
30 Double Unders
3 Dball Over Shoulder 
6 Burpees (no jump)
30 Double Unders
***Continue pattern for the remaining 12 minutes.

WOD Notes: Goal is to get into the rd of 8/16/30. You will always do 30 DU or scale to 15 DU, 30 empty bar hops, or 60 ft versa. Dball/bag should be a little heavier than normal, since you won’t be doing a lot of reps in a row. 

Assistance
a) DB Pull-over – 4×10 (heavier than last wk)
b) GHD Back Extensions – 4×10 (heavier than last wk)

“Carve Your Pumpkin” – Day #2
Hip Abduction (Lay on your side)
Option #1 – 3×12 Use Monkey Feet
Option #2 – 3×12 Banded
Option #3 – 3×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

10/3/2022 – WOD

Strength
a) Front Squat (1 1 1/4 + 2 Pause) – 5×3 @ 80%+ (heavier than last wk)
b) Reverse Barbell Bicep Curls – 4×10 (lighter than regular)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up. Pause Sq – At least 1 sec.

Conditioning
5 RFT
10 Hang Cleans (RD 1/2/3 = Muscle, RD 4/5 = Pwr)
2 Rope Climbs 15ft  (RX+ = 20ft + 15ft)
15/12 Cal Assault Bike

WOD Notes: Goal is 16-20 min. HC = M: 135/185, F: 95/125. RC sub = 3 up/downs (strict), 12 Rings Rows, or 5 heavy pulleys. 

Assistance
a) Weighted Plank – 6 Sets: 45 Sec on / 45 Sec off
b) DB Skull Crushers (Palms up) – 4×10 (control eccentric)

“Carve Your Pumpkin” – Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (3×12 – each leg)
Option #2 – Banded (just above knee) – (3×20 – each leg)
Option #3 – No Resistance. Just bodyweight. (3×25 – each leg)
***Pause each rep for at least a sec at the top with foot above hip level

10/1/2022 – WOD

Conditioning
3 RFT w/ Partner
20 Wall Walks
50 Deadlifts (m: 225/275/315#) (f: 155/185/205#)
80 Wall Balls 30/20# to 10/9.5ft
100/80 Cal Row

WOD Notes: Goal is sub 45 minutes. You will divide work evenly if possible. Partner A will work on WW, while Partner B works on DL. WB & Row – It will be “you go, I go”. DL = 50/60/65% by rd. 

REMINDER: The October “Carve Your Pumpkin (Booty)” Challenge starts Monday Oct 3rd. It will be programmed Mon-Sat & will take an extra 10 minutes or so to complete each day! Try to follow it as much as possible if you want to make booty gains & get stronger! I will post the daily exercises on this blog & Instagram! I hope you all follow, since it’s going to be fun!

9/29/2022 – WOD

Strength
a) Deadlift – Quick heavy single (90%+) in less than 5 minutes
b) Single Leg RDL – 3×8 (each leg – rear foot 6-12″ off floor)
c) Bar/Ring Dips – 4×8 (advanced = weighted or slow tempo)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.

Conditioning
For Time
25 Power Cleans 165/110#
150 Double Unders
75 Burpees (no jump)
150 Double Unders
25 Power Cleans 165/110#

WOD Notes: Goal is 12-15 minutes. PC = 60% (quick singles or touch n go a few in the beginning). DU sub = 75 DU, 100 lateral hops over BB, or 300ft versa. You don’t have to jump your burpees.

Assistance
a) One Arm Rows (pulley) – 4×10 each arm
b) L-Sit Tap Overs – 6×15 (move feet back & forth over an object)

9/28/2022 – WOD

Strength
a) Split Jerk – 6×2 (1 Pause bottom of dip + 1 Regular) @ 80%+
b) GHD or Weighted Sit-ups – 5×15
c) Shoulder Press (Barbell) – 3×10 (5 touch n go + 5 pause)
—Superset a/b every 2:30. Try to use a little more weight than last wk. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.

Conditioning
1-10 Reps of:
Thrusters 115/75#  (RX+ = 135/95#)
C2B Pull-ups            (RX+ = Bar MU)
***10/8 Cal Ski after each rd.

WOD Notes: Goal is 15-19 minutes. You will be skiing a lot in the beginning of the WOD, since the reps are low on Thruster/C2B. You should pick a weight to where you can go unbroken, but is very difficult for the round of 9/10. C2B sub = Chin over bar or banded PU (make sure it’s difficult). Reset monitors each rd.

Assistance
a) DB Lateral & Front Raises – 4×10 each
b) Banded/Monkey Feet Abduction – 4×15-20 (band), 4×10 (mfeet)

9/27/2022 – WOD

Strength
a) Hang Snatch + Full Snatch – 1 set every 1:15 x 10
b) Snatch Grip DL  – 3×5 @ 67% of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. Go heavier on the snatch grip DL compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.

Conditioning
3 RFT
20 DB Snatches (2 arm) 50/35#
20 T2B
400m Run

WOD Notes: Goal is 12-15 min. DB weight should be challenging to go unbroken, so you may have to break them up once. T2B sub = T2R, GHD SU, or weighted LR/SU. Run sub = 300ft Versa or 30/23 cal bike.   

Assistance
a) DB Pull-over – 4×12 (heavy)
b) GHD Back Extensions – 4×10 (weight behind head)

9/26/2022 – WOD

Strength
a) Front Squat (2 1 1/4 + 2 Pause) – 5×4 @ 75-80% (heavier than last wk)
b) DB Bicep Curls – 4×10 (each arm – alternate)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up. Pause Sq – At least 1 sec.

Conditioning
6 Rounds (interval style)
8 DB Bench Press (heavy) 90/50#
10 Box Jump Overs 24/20″  (RX+ = 30/24″)
12/10 Cal Assault Bike
—Rest 1 minute between rounds

WOD Notes: Goal is 1:15-1:45/rd. BP should feel heavy for 8 reps each round to where you’re almost failing by the 5/6th rd. You don’t have to stand up on the BJO. Try to sprint the bike 90-95% effort!!

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off (Little lighter than last wk)
b) Barbell Skull Crushers – 4×10 (heavier than last wk)

9/24/2022 – WOD

Conditioning “No Cap”
For Time w/ Partner
400m Partner Sled Drag 135/105#
10 (1 Power Clean + 1 Hang Sq Clean + 4 Lunges) 145/105#
40 Double Dutch Burpees
600m Partner Sled Drag 90/70#
8 (1 Power Clean + 1 Hang Sq Clean + 4 Lunges) 165/115#
60 Double Dutch Burpees
800m Partner Sled Drag 45/35#
6 (1 Power Clean + 1 Hang Sq Clean + 4 Lunges) 185/125#
80 Double Dutch Burpees

WOD Notes: Goal is sub 40 minutes. One partner may do more burpees than the other if necessary. The sled drag & barbell work you must split evenly. You should be able to alternate between running/fast walk on the first 2 sled drags. The last one you should be able to run the majority of it and you don’t have to go around the culda sac. Try to jump over the bar for the burpees.