Conditioning “50 Min Cap”
Complete In Any Order For Time w/ Partner
300/240 Cal Ski
200 Burpee Box Jump overs 24/20″
100 Clusters (Increase every 20 reps)
WOD Notes: RX Weights = M: (115/135/155/175/195) F: (75/95/105/115/125). Goal is to finish in under 50 min cap. You may break up the work as needed in any order. You may scale height of box if necessary to keep moving. You will work at the same time only for the BBJO.
Strength
Deadlift – 15 Min to Work up to a heavy single
Conditioning
Every 3 Min x 6 Sets
8 DB Bench Press (heavy) 90/45#’s
4 Laps Farmers Carry 90/45#’s
320m Row
WOD Notes: Goal is to stay on the 3 min interval. 1 Lap = 6 mats (36 ft). Try to pick DB’s that will be challenging for 8 reps, to where you’re almost failing by round 4. Men/Women will row 320 meters. It’s up to you how fast you want to row. You should be able to get 45 sec rest each rd.
Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Rear Raises – 4×10 & 4×15
Strength
Hang Snatch – 1 EMOM x 10
—Work up to a heavy single by the end. Start @ 70%
Conditioning
10 RFT
10 DB Snatches (alternating) (RD 1-5 = 50/35#) (RD 6-10 = 70/50#)
10 T2B
30 Double Unders (RX+ = 40)
WOD Notes: Goal is 14-18 min. First DB weight should feel really light to where you can transition & pick it up right after the DU. The 2nd DB, you should need a few extra secs before you pick it up, but still try to touch n go. T2B sub = T2R or weighted sit-ups/leg raises (no scaling reps). DU sub = 15-20 DU, 15 mt climber + 15 Jumping Jacks, or 60ft versa.
Assistance
a) DB Skull Crushers – 4×10
b) DB Reverse Flies – 4×15
Strength
a) Specialty Bar Squat – 15 Min to work up to a heavy single
b) Straight Arm Lat Pulldown (pulley) – 4×8 (2 sec negative)
—Try to knock out the Lat Pulldowns early, so you can focus on heavy squat later.
Conditioning
5 RFT
9 C2B Pull-ups (RX+ = 3-6 MU)
15/12 Cal Assault Bike
21 Wall Balls 30/20# to 10/9ft
WOD Notes: Goal is 15-19 minutes. C2B Sub = Chin over bar, ring rows, or banded pu (no scaling reps). Pick a WB that you can do in 1-2 sets each rd, but go unbroken the last round. C2 Bike = 18/15 Cals.
Assistance
a) Trunk Rotations (pulley) – 3×12 each side
b) Incline Seated DB Curls – 4×12 at same time
Strength
Hang Clean n Jerk – 1 EMOM x 10
—Work up to a heavy single by the end. Start @ 70%
Conditioning
12 RFT w/ Partner (6 rds each)
6 Hang Power Cleans @ 60%+
10 Bar Facing Burpees (RX+ = 12)
6 Push Jerks @ 60%+
WOD Notes: Goal is 70-90 sec/rd. Try to push the pace each round since you will have about 1:1 work to rest ratio. Do 12 burpees if you’re fast at them. Increase weight every 2 rounds. RX M = 165/185/205, F = 105/125/135
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm DB Presses – 3×10 each arm (control tempo)
Conditioning “45 min cap”
3 RFT
80/60 Cal Ski
6 Rope Climbs 15ft (RX+ = 20ft)
—Rest 1 minute then:
3 RFT
40 Thrusters (m: 115/135/155#) (f: 75/85/105#)
250m Sled Drag 100/60#
WOD Notes: Goal is to make it under 45 min cap. You may break up work as needed. RC sub = 2x updowns/heavy pulleys or 5 strict pu/rc. You should be able to do 10 in the a row for the light bar then 5’s on the med/heavy bar for the thrusters.
Strength
a) Deadlift – 5×2 @ 80-85%+
b) Dips (bar or ring) – 5×10 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.
Conditioning
2 Min AMRAP x 10 w/ Partner
10 Deadlifts @ 60-65%
3 Wall Walks (RX+ = 5 WW or 60ft HSW)
Max Cal Row
—Rest 2 minutes between rds. Score = total cals with partner.
WOD Notes: You will do 5 rounds each. The row should be 95%+ effort. Goal is to have at least 1 min to row hard.
Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Rear Raises – 4×10 & 4×15
Strength
Snatch – 1 EMOM x 12
—Start @ 70% & work up to a heavy single
Conditioning
For Time
15 Power Snatches 135/95# (RX+ = 155/105#)
40/30 Cal Ski
40 Laps Shuttle Run (20 w/bag or Ball + 20 no weight)
40/30 Cal Ski
15 Power Snatches 135/95#
WOD Notes: Goal is 12-16 min. PS = 65% of PS. 1 Lap = 6 mats for the carry (shoulder). Pick a ball/bag (125/80# = RX) that you can move the entire time without dropping for 20 laps. Dump ball/bag off to the side after 20th lap. Both feet must cross line at both ends of gym.
Assistance
a) Barbell Skull Crushers – 4×10 (control eccentric)
b) Tabata Hollow Hold: 10 Rounds
Strength
a) Specialty Bar Squat – 5×2 (1 Pause +1 Reg) @ 87%+, 1×8-10 Reps @ 75%
b) Straight Arm Lat Pulldown (pulley) – 4×10 (2 sec negative)
—Superset a/b every 3 minutes
Conditioning
6 RFT
4 (2 Back Squat + 2 Lunges) 165/105# (RX+ = 185/125#)
8 C2B Pull-ups (RX+ = 5 MU)
50 Double Unders (RX+ = 60)
WOD Notes: Goal is 11-15 min. You will do 2 BS+2 Lunges & repeat that 4x/rd. Use around 45% of BS or even less if you’re not proficient with lunges. C2B sub = chin over bar or banded PU. DU sub = 25 DU, 25 JJ + 25 MT climber, or 100ft versa.
Assistance
a) Trunk Rotations (pulley) – 3×10 each side
b) Incline Seated DB Curls – 4×10 at same time
Strength
Clean n Jerk – 1 EMOM x 10 @ 80%+
—Work up to a heavy single & go for a PR if you feel good
Conditioning
5 RFT
8 Devil Clean n Jerk 60/40# DB’s
12 T2B (RX+ = 15)
18/14 Cal Assault Bike
WOD Notes: Goal is 15-18 min. You should be using at least 5# more than you normally use for a devil press. Devil CnJ = Bring DB’s to shoulder then OH. You will probably press them instead of jerk. T2B sub = T2R, weighted su/leg raises.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) BB Strict Press – 1×10, 1×8, 1×6, 1×4, 1×3, 1×2 (all sets should go to failure)
