Category Archives: WOD

1/14/2021 – WOD

Strength
3 Position Snatch – Above Knee + Below Knee + Floor
—6 sets @ 70-80%. Goal is no misses. Every 2 min do a set.

Conditioning
Every 5 Min x 4 Rounds
12 Overhead Squats 135/95# (Increase each rd)
100ft One Arm Farmer’s Carry (R) 100/70# DB
100ft One Arm Farmer’s Carry (L) 100/70# DB
30/23 Cal Row

WOD Notes: This WOD is meant to be lower intensity where you’re focusing on moving with good technique. Try to go heavy on the one arm FC! You will increase the weight each round for the OHS & try to work up to a heavy set of 12 by the 4th rd. You should be able to get over a min rest each round.

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Glute Ham Raises GHD – 4×12

1/13/2021 – WOD

Strength
a) Deadlift – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
b) BB Bench Press (normal grip) – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
—Superset a/b every 3 minutes. 

Conditioning (2o min cap)
5 RFT
21/17 Cal Ski
15 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
9 GI Janes

WOD Notes: Goal is 15-20 min. DB Snatches should feel relatively light to where you can do them unbroken & switching in the air. Choose a bar above your height for the GI Janes if you can do a strict pu. 

Assistance
a) Reverse Flies – 4×15
b) Lateral + Front Raises – 4×12 (pause at the top for 2 sec each rep)

1/12/2021 – WOD

Strength
Clean + Low Hang CL + Hi Hang CL + 2 Jerks – 5 sets
—One set every 2:30. Heavier than last wk

Conditioning
2 Min AMRAP x 6
30-60 Double Unders
15 T2B
*Max Clean n Jerks (m:185/205/225#) (f: 115/135/155#)
—Rest 1 min between rounds.

WOD Notes: You will change weights every 2 rounds. Use around 60/67/75%. You should have about 1 min each rd on the CNJ. DU should take 30-40 sec & T2B 30 sec at the most!  T2B sub = T2R or a combo of T2B + V-ups or sit-ups. 

Assistance
a) Barbell Skull Crushers – 5×10
b) Barbell Ab Rollouts (use small diameter plates) – 5×10

1/11/2021 – WOD

Strength (week 2)
a) Back Squat – 5×5 @ 77% + 1 ME @ 72% (10+ reps – slightly heavier than last wk)
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
For Time (w/ partner)
80/60 Cal Assault Bike
150 Wall Balls 30/20# to 10/9.5ft
80/60 Cal Assault Bike

WOD Notes: Goal is 13-17 min. Bike should be 30 sec on / 30 sec off or 10 cal on / 10 cal off. You should be able to hold over 75 RPM for men & 65 RPM for women. WB should take around 5 min where you do 10 on & 10 off. Make your transitions fast!

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 5×10

1/9/2021 – WOD

Strength
3 Position Snatch – Ground + Below Knee + Above Knee
—5 sets @ 75-80%. Goal is no misses

Conditioning
3 RFT (w/ partner)
50/40/30 Power Snatches (m:115/135/165#) (f:75/95/115#)
40 C2B Pull-ups  (RX+ = 30 Bar Muscle-ups)
50/40/30 Thrusters (m:115/135/165#) (f:75/95/115#)
50 Double Dutch Burpees

WOD Notes: Goal is sub 35 min. You will use a light/med/heavy weight for the snatches/thrusters. They should be the same weight for both movements each round. C2B sub = chin over bar, banded pu, or ring rows (do not scale reps). You will work at the same time for the burpees only & do 25 each/rd.

1/7/2021 – WOD

Strength
a) Split Squats – 5×6 (each leg – heavier than last wk)
b) Close-Grip Pull-ups – 5×6 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
4 RFT
5 Wall Climbs (RX+ = 72ft HS Walk)
5 Dball/Sandbag Squats 150/100#
72ft Carry on Shoulder 150/100#
5 Dball/Sandbag Squats 150/100#
72ft Bear Hug Carry 150/100#
75 Double Unders

WOD Notes: Goal is 13-16 min. WC/HS Walk should take no more than 1 min. You will walk 6 mats out and 6 mats back for the carries. DU sub = 1/2 DU, 125 singles, or 150ft versa. Alt shoulders by round for squats/carry.

Assistance
a) Weighted Sit-ups – 4×20 (slow eccentric each rep)
b) Glute Ham Raises – 4×10 or Banded Leg Curls – 4×25 each leg

1/6/2021 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×5 @ 70% + 1 ME Set @ 65% (10+ reps)
b) BB Bench Press (close-grip) – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
—Superset a/b every 3 minutes. Stand on 35-45# bumper for deficit. Focus on bringing hips down lower and using quads off the floor more. Go lighter on the % if you feel safer doing that. We are doing 2 waves of this deficit.

Conditioning (10 min cap)
3 RFT
25 Russian KB Swings 88/70#
25/20 Cal Assault Bike

WOD Notes: Goal is sub 10! Russian swings should be unbroken each round! Think about hinging your swing & not squatting it!

Assistance
a) Reverse Flies – 4×15
b) Lateral + Front Raises – 4×10 (pause at the top for 2 sec each rep)

1/5/2021 – WOD

Strength
Clean + Low Hang CL + Hi Hang CL + 3 Jerks – 5 sets
—One set every 2:30. Try to squat one of the reps.

Conditioning
For Time
40/32 Cal Ski
25 T2B  (RX+ = 30)
20 Power Cleans 155/105#
40 Push Jerks 155/105#
20 Power Cleans 155/105#
25 T2B  (RX+ = 30)
40/32 Cal Ski

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, sit-ups, or v-ups. If you can do T2B, but 25 is a big number you can accumulate 25 reps of T2B & something else. PC/PJ = 65%. PC = quick singles & PJ should be done in sets of 8-10 reps. 

Assistance
a) Banded Tricep Push-downs – 4×20
b) 25 Sec Hollow Rocks + 25 Sec Hollow Hold – 5 sets

1/4/2021 – WOD

Strength (week 1)
a) Back Squat – 5×6 @ 75% + 1 ME @ 70% (10 reps)
b) 10 DB Bicep Curls + 20 sec gun walk – 4 sets

Conditioning
4 RFT
10 Devil Press 45/30#
20 Box Jump Overs 30/24″
30/24 Cal Row

WOD Notes: Goal is 15-20 min (avg 4 min/rd). DP should be 5# lighter than you normally use. You may do lateral box jump overs.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Hip Adduction on rower (knee goes on seat) – 3×10 (each leg)

12/12/2020 – WOD

Conditioning – At Home WOD
30 Min AMRAP or 3 RFT
20 DB Snatches (alternating) 90/60#
40 Wall Balls 30/20# to 10/9.5ft
60/45 Cal Ski/Row/Bike

WOD Notes: Goal is to finish the 3 rounds in under 30 min. DB Snatches/Wall Balls should be heavier than normal.