Category Archives: WOD

7/28/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 @ 75-77% (heavier than last wk)
b) DB Lateral Raises – 4×12
—Superset a/b every 3 minutes. Stand on a red/blue comp plate for DL.

Conditioning
12 Min AMRAP
10 Wall Balls 30/20# to 10/9.5ft
6-8 C2B Pull-ups   (RX+ = 10 C2B or 5 Muscle-ups)
30 Double Unders

WOD Notes: Goal is 8+ rounds. WB should be heavier than normal as long as you can do 10 unbroken. C2B sub = chin over bar or banded pu. You should be able to move through them quickly. DU sub = 50 singles or 60ft versa. Try to position rope close to your WB/C2B spots to limit transition time. 

Assistance
a) One Arm DB Shoulder Press – 4×8 each arm (2 sec eccentric)
b) Glute Ham Raises – 5×8 or 5×5 Lower from the top slowly

7/27/2022 – WOD

Strength
2 Cleans + 2 Jerks – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 2 min. Try to squat at least one of the cleans.

Conditioning
For Time
20/16 Cal Ski
9 Clean n Jerks 205/135#
30/24 Cal Ski
12 Clean n Jerks 185/125#
40/32 Cal Ski
15 Clean n Jerks 155/105#
—Rest 3 minutes
50 GHD Sit-ups For Time

WOD Notes: Goal is 10-14 minutes. CnJ should be 70/65/55% by rd. I’d recommend singles the entire time even on the light barbell at the end. GHD scale = 30-40 reps or weighted sit-ups.

Assistance
a) Bent-over One Arm DB Rows – 4×10 (each arm – heavier than last wk)
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)

7/26/2022 – WOD

Strength
a) Bench Press – 5×4 @ 75-80% + 1 ME @ 70% (10-12 reps)
b) One Arm Farmers Carry – 4×40 yard (each arm – heavier than last wk)
—Superset a/b every 3:30. 2 Pause just above chest + 2 Pause on chest).

Conditioning
3 RFT
20 Burpees (to Target)
20 Hang DB Snatches (10L + 10R) 70/50#  (RX+ = 80/55#)
400m Run

WOD Notes: Goal is 11-15 minutes. Touch a pull-up bar (that is just above your reach) with both hands to finish the burpee. You may alternate the snatches anyway you’d like. They should feel challenging each rd to do unbroken.

Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) Banded Hollow Rocks – Tabata 10 Rounds

7/25/2022 – WOD

Strength
a) Back Squat (wk 3)  – 5×4 (1 sec pause) @ 80%+
b) Strict Pull-ups (close-grip) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
5 Rounds (interval style)
8 Front Rack Lunges (increase each rd)
12 T2B  (RX+ = 15)
18/15 Cal Row
—Rest 90 sec between rounds

WOD Notes: Goal is to be between 1:45-2 min each round. Try to push the rower to 95% effort since you have 90 sec rest. T2B sub = 1/2 T2B + 1/2 T2R, all T2R, or weighted SU/LR. M: 165/175/185/195/205. W: 95/105/115/125/135.

Assistance
a) Weighted Plank – 6 Sets: 45 Sec on / 45 Sec off
b) One Arm High Pulls – 5×8 each arm (control eccentric)

7/23/2022 – WOD

Conditioning “35 Min Running Clock”
3 Rounds w/ Partner
60/50 Cal Ski
40 Overhead Squats (m: 115/135/155#) (f: 75/95/105#)
—Rest 1 minute
3 Rounds w/ Partner
250 Double Unders
24 Power Snatches (m: 135/155/175#) (f: 95/105/115#)
***Max Cal Ski in Remaining Time

WOD Notes: Goal is to have 5+ minutes to ski at the end. You may break up the work as needed with your partner. You should be done with the first couplet in under 15 minutes & the 2nd couplet should take a little less time. OHS sub = front squats. I’d recommend switching every 10 reps. The last barbell should feel challenging for 10 unbroken. 

7/21/2022 – WOD

Strength
2 Cleans + 3 Jerks – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 2 min. Try to squat at least one of the cleans.

Conditioning
5 RFT
10 DB Cleans 70/45#
12 T2B
10 DB Incline Bench Press 70/45#
250m Run

WOD Notes: Goal is 15-18 min. DB’s should be challenging to do 10 reps unbroken for both movements. You will most likely need 2 sets up DB’s unless your BP is really strong. I’d recommend using 5-10# less than your regular flat bench DB’s since it’s more range of motion & works upper pecs/shoulders. T2B sub = T2R, weighted sit-ups or leg raises. Pace the run each round to allow upper body to recover except the final run.

Assistance
a) Bent-over One Arm DB Rows – 4×12 (each arm – heavier than last wk)
b) 15 GHD Hold + 15 GHD Sit-ups + 15 GHD Hold x 5 Sets

7/20/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×5 @ 70-72% (heavier than last wk)
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning – “10 Min Clock”
7 RFT
7 Thrusters 135/95#
1 Rope Climb 20ft OR 7 C2B Pull-ups
***Max Cal Row in Remaining Time

WOD Notes: Goal is to have 3+ minutes on the rower at the end. Record time & # of calories. Thrusters should be unbroken each round, but feel somewhat challenging. You may do chin over bar, climb 15ft, or banded pu.

Assistance
a) DB Shoulder Press – 4×8 (3 sec eccentric)
b) Glute Ham Raises – 4×12 or 4×6 Lower from the top slowly

7/19/2022 – WOD

Strength
a) Bench Press – 5×5 @ 72-77% + 1 ME @ 65% (10-12 reps)
b) One Arm Farmers Carry – 3×50 yard (each arm – heavy)
—Superset a/b every 3:30. 3 Pause just above chest + 2 Pause on chest). Walk across the street w/ (R) arm then walk back with (L) arm. Heavier than last wk!

Conditioning
5 RFT
10 (Push-up + Burpee Box Jump Over 24/20″)
150m Sandbag/Dball Carry (shoulder) 125/80#

WOD Notes: Goal is 11-15 minutes. Try to do the push-ups as strict as possible. You should carry a ball/bag that you can jog slow with every round. You should not be walking with it!! You will go to the “Cantel” Sign & we’ll start the carry 10 yards into the parking lot to shorten it a bit.

Assistance
a) DB Skull Crushers – 4×12
b) Banded Hollow Rocks – 8×30 Sec on / 60 Sec off

7/18/2022 – WOD

Strength
a) Back Squat (wk 2)  – 5×5 (1 sec pause) @ 77-80%
b) Strict Pull-ups – 4×10  (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
For Time
2 Rounds of “DT” 155/105#
25/20 Cal Assault Bike
1 Round of Heavy “DT” 205/135#
25/20 Cal Assault Bike
2 Rounds of “DT” 155/105#
25/20 Cal Assault Bike

WOD Notes: Goal is 12-17 minutes. DT = 12 DL + 9 Hang Power Cleans + 6 Jerks. The middle round should feel HEAVY to where you have to break up DL & HPC a few times!!! You should be able to move through DL quick & break up the HPC once on the lighter barbell.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×10 each arm (control eccentric)

7/16/2022 – WOD

Conditioning “40 Min Cap”
4 RFT w/ Partner
400m Run
30/30/20/20 Power Snatches by rd (m: 135/165#, f: 95/105#)
30 GI Janes
40/40/30/30 Back Rack Lunges by rd (m: 165/195#, f: 105/125#)

WOD Notes: Goal is under the 40 min cap. You will run together & go GI Janes at the same time. You will use the same weights for rounds 1/2 & then switch for rounds 3/4. First bar should feel fairly light to where you can touch n go a few reps & do 10 lunges at a time. The 2nd bar should be quick singles & 10 lunges, but feel very challenging.