Conditioning
3 RFT w/ Partner
40 Thrusters 115/75# (RX+ = 145/105#)
80 DB Bent-over Rows (20 each arm -heavy)
400m Partner Sled Drag 135/95#
—Rest 5 min
Max HS Hold against Wall (RX+ = free standing)
WOD Notes: Goal is sub 25. Thrusters should feel somewhat heavy and switch every 5 reps. You will work at the same time on the bent-over rows. 2×10 (each arm) for both athletes. You should be able to alternate between running and walking on the sled drag.
Strength
Snatch – 1 EMOM x 15 Sets
—Start @ 70% & work up to a heavy single
Conditioning
4 RFT
15 DB Bench Press (heavy)
2 Rope Climbs 20ft (RX+ = 15ft Legless)
400m Run
WOD Notes: Goal is 13-16 min. DB Bench should feel very heavy for 15 reps to where you have to maybe break it up once after the first round. RC sub = 15 Ring rows, 5 up/downs, or 6 heavy rope pulleys.
Assistance
a) Barbell Bicep Curls – 4×12
b) Weighted Sit-ups – 4×30 (behind head)
Strength
Clean – 1 EMOM for 10 Minutes. Work up to a heavy single (Go for a PR if you feel good)
Conditioning (22 Min Cap)
Complete For Time w/ a Partner
Buy In: 100/80 Cal Ski
30 Squat Cleans 135/95# (RX+ = 155/105#)
50 T2B
20 Squat Cleans 185/125# (RX+ = 205/135#)
50 T2B
10 Squat Cleans 205/135# (RX+ = 235/155#)
50 T2B
Buy Out: 100/80 Cal Ski
WOD Notes: There’s a 22 min cap on this. Goal is to try and finish. Score = is your time or total cals that you finished on 2nd ski erg. This entire WOD is “you go, I go”. Pick a light, medium, heavy weight for your cleans (50%, 65%, 75-80%). T2B Sub = toe through rings or v-ups.
Assistance
a) DB Skull Crushers – 4×12
b) DB Reverse Flies – 4×15 (pause at top)
Strength
a) Jerk – 6×2 @ 85%+ (heavier than last wk)
b) Hollow Hold/Rock – 6×30-45 sec (alt between hold/rock)
—Superset a/b every 2:30
Conditioning
2 Min AMRAP x 6 Rounds
5 Dball Over Shoulder 150/100#
8 Push Press 165/105# (60%)
*Max Cal Row in remaining time.
—Rest 1 min between rounds
WOD Notes: Score = total cals. You should have 45-60 sec on the rower each round (give 90%+ effort). Try to go heavier on the dball (should take about 30 sec to do 5 reps when you’re tired). PP should also feel challenging for 8 reps!
Assistance
a) BB Front Raises – 4×12
b) DB Lateral Raises – 4×12
Strength
a) Front Rack Lunges – 12/10/8/6/4 Reps by round
b) Strict Pull-ups (wide-grip) – 8 Reps (sub: 4 negatives)
—Do one set every 2:30. Add weight each set that’s heavy.
Conditioning
5 Rounds
12 Burpees (no jump + extra push-up)
15 Barbell Hip Thrusts 225/155# (Pause at top)
60 Double Unders
WOD Notes: This WOD is not for time so focus on quality of movement, but still try to move quick! The first push-up of the burpee is strict & you don’t have to jump. Pause at the top of the hip thrust for a sec & squeeze glutes. DU sub = 30 DU, 120 singles, or 120ft Versa climber.
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 Each arm
Conditioning
30 Min AMRAP w/ a Partner
120/90 Cal Assault Bike
50 Power Snatches 135/95#
120/90 Cal Ski
50 Clean n Jerk 185/125#
1200m Run
*Max Muscle-ups/GI Janes in Remaining Time
WOD Notes: Goal is to average 5 min per section so that you have 5 min left to get max muscle-ups or GI Janes. The entire WOD is “you go, I go” except for the run.
Strength
a) Back Squat – Work up to a heavy triple, then do 1 set max reps @ 75%
b) DB Lateral Raises/Front Raises – 4×12 Each
c) Back Extensions – 4×10 + 15-30 sec hold at parallel
Strength
Hang Snatch + Snatch – 6 sets every 75 Sec @ 75-85%
—Opposite of last week. Try to go a littler heavier
Conditioning
15 Min AMRAP
20/16 Cal Row
15 Overhead Squats 115/75# (RX+ = 135/95#)
10 DB Bench Press (heavy)
WOD Notes: Goal is 5+ rounds. OHS should feel light and unbroken. If you have limited OH mobility then you can sub front squats. DB Bench should also be unbroken but feel challenging for 10.
Strength
Hang Clean + Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—Opposite of last week. Try to go a little heavier.
Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Lateral Burpees over Bar
5 Deadlifts 315/205# (RX+ = 335/225#)
WOD Notes: Goal is 6+ rds. DL should be a little heavier than last week. We’ve done DL 3 wks in a row now in WOD’s. Focus on setting up for each lift. Only touch n go if you feel comfortable and can maintain position. DL = 70% of max. You may step over for burpees but you will get an (s) on whiteboard.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – Tabata 10 Rounds (100 reps)
Strength
a) Jerk (2 PJ + 1 Split) – 6×3 @ 80%+ (heaver than last wk) + 1 set max reps PP @ 72-75% of Jerk
b) Hanging L-Sit/Tuck: 6×30-45 Sec
—Superset a/b every 3 min. Goal is to 8-12 reps on PP.
Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
15 T2B
100 Yard Dball Carry 125/80#
WOD Notes: Goal is 14-19 min. WB should be done in 1-2 sets. T2B sub = 8-12 reps + remaining reps do V-ups. You may also do 15 Toe through rings each rd. The Dball carry is 50 yards bear hug to the curb + 50 yards on shoulder back to the gym.
Assistance
a) Banded Tricep Extensions – 4×25
b) DB Reverse Flies – 4×15
