Strength
a) Back Squat – Work up to a heavy single, then do 1 set max reps @ 70% (10+ reps)
b) One Arm High Pulls – 4×12
Conditioning
18 Min AMRAP
15 Wall Balls 20/14# to 10ft (RX+ = 30/20#)
12/10 Cal Ski
9 Hang Power Cleans 165/115#
WOD Notes: Goal is 6+ rds. WB/HPC should be unbroken each rd. HPC = 65%.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off
Conditioning
For Time (w/ a partner)
120/100 Cal Row
40 Front Rack Lunges 185/125#
50 C2B Pull-ups (RX+ = 30 Bar Mu)
800m Sled Drag 100/60#
50 C2B Pull-ups (RX+ = 30 Bar Mu)
40 Front Rack Lunges 185/125#
120/100 Cal Row
WOD Notes: Goal is sub 30. You may break up the work as needed.
Strength
Power Clean n jerk + Full Clean n Jerk – 1 set Every 90 sec x 6 sets
—Stay between 75-85%. Last 2 sets should feel heavy
Conditioning
2 Min AMRAP x 10 (w/ a partner)
75 yard Sandbag/Dball Bear Hug Carry 125/80#
12 Shoulder Press 115/75#
*Max Cals on Assault Bike
WOD Notes: Score = total cals. You should have at least 45 sec each round to bike. The interval is 2 min on / 2 min off with your partner. Shoulder Press should feel challenging for 12 reps. If you for some reason you hit a wall by rep 8-10, finish with push press & lower the weight the next round.
Assistance
a) Lateral Raises – 4×12
b) Front Raises – 4×12
Strength
Snatch – 1 Power + 1 Full EMOM x 10 sets @ 75-80%.
—work up to a heavy set by the last set. If you have limited OH mobility you may power snatch both reps
Conditioning
7 Min AMRAP
5 Power Snatch 135/95#. (RX+ = 155/105#)
9 Lateral Burpees over Bar
—rest 2 minutes
6 Min AMRAP
8 Overhead Squats 135/95#. (RX+ = 155/105#)
10 T2B
WOD Notes: Goal is 4+ Rds / 5+ Rds. Barbell weight should be moderately heavy to where you can do quick singles w/o setting up much. You should also be able to do the OHS unbroken no problem. OHS sub = front squats. T2B sub = toe through rings or v-ups.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – 5×20
Strength
a) RDL – 5×4 Reps @ 75%+ (little heavier than last wk)
b) DB Bench Press – 5×8 (5 sec eccentric)
—superset a/b every 2:30
Conditioning
3 RFT
10 Dball over Shoulder 125/80#
75 Double Unders
25/20 Cal Ski
WOD Notes: Goal is 11-15 min. Dball should feel fairly light to where you can do the 10 reps in 60-70 sec each rd. DU sub = 40 DU, 140 singles, or 150ft versa.
Assistance
a) Banded Hollow Rocks – 30 sec on / 30 sec off x 8 Sets
b) DB Reverse Flies – 4×15
Strength
a) Back Squat – 6×2 (1 Pause + 1 normal) @ 82-90%
b) Strict Pull-ups (supinated grip) – 6×6 (pause for 1 sec at top)
—Superset every 2:30. You may do 4-5 negatives if you can’t do a PU.
Conditioning
4 RFT
10 DB Hang Cleans 60/40# (RX+ = 70/45#)
12 DB Squats 60/40# (RX+ = 70/45#)
4 Wall Climbs (RX+ = 72ft HS Walk)
400m Run
WOD Notes: Goal is 15-19 min. You don’t have to squat the DB Hang cleans. The goal is to go unbroken for the 22 reps on the DB. WC sub = 2-3/rd or 3 lap slider crawl. 400m sub = 250ft versa.
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
Conditioning
Complete for Time With a Partner
120/90 Cal Assault Bike
80 Bar Facing Burpees
60 Squat Cleans (increase after 30th rep)
80 Bar Facing Burpees
120/90 Cal Assault Bike
WOD Notes: Goal is sub 25 min. Clean weights (m: 155/185, f: 105/125). You will do 15 reps at each weight. Weight should feel light & med (55%, 70%). Switch every 10 cals or do 30 sec on / 30 sec off. You will do 40 burpees each round (80 total/person). 30 Squat cleans each.
Strength
Hang Snatch – 2 Reps every 75 sec x 10 Sets @ 75-85%
—You may go from under or above the knee. Go for a PR if you feel good.
Conditioning
10 Min AMRAP
6 GI Janes (RX+ = 6 Bar MU)
12 DB Hang Snatches 60/40#
40 Double Unders
—Rest as much as needed
250ft VersaClimber For Time
WOD Notes: Goal is 5+ rds & sub 75 sec on the Versaclimber. DB should feel light to where you can pick it up right away. You don’t have to alternate arms (6R+6L). DU sub = 20 DU or 60 singles.
Assistance
a) L-Sit/Tuck – Accumulate 2 minutes
b) Banded Adduction – 4×15 Each Leg
Strength
a) RDL – 5×5 Reps @ 72-75% (little heavier than last wk)
b) DB Shoulder Press – 5×7 (both arms – 3 sec eccentric)
—Superset a/b every 2:30
Conditioning
2 RFT
Run 800m
20 Push Jerks 165/115# (RX+ = 185/125#)
50/40 Cal Ski
WOD Notes: Goal is 16-20 min. Run sub = 500ft versa. PJ = 60% (should be able to do them in 3-4 sets. Larger classes will have some athletes do the WOD in reverse order.
Assistance
a) Weighted Sit-ups – Tabata until you get to 100 reps
b) DB Reverse Flies – 4×15
Strength
Every 3 Min x 6 Sets
a) Back Squat – 3 Reps (1 Pause + 1 5 sec tempo + 1 normal) @ 82-85%
b) Strict Pull-ups – 6-8 Reps (advanced = weighted)
Conditioning
3 RFT
4 Power Clean 235/155# (80%)
30 Wall Balls 20/14# to 10ft
4 Power Clean 235/155# (80%)
25/20 Cal Row
WOD Notes: Goal is 10-13 min. You should be able to do big sets on the wall balls (1-3 sets max). PC should feel heavy to where they take 25-30 sec when you’re fatigued. Row should be paced until the last round.
Assistance
Hollow Rocks – Tabata 10 Rounds
