Conditioning
30 Min AMRAP w/ partner
50 Double Dutch Burpees
4 Rope Climbs 20ft
40 Front Rack Lunges 185/125#
4 Rope Climbs 20ft
30 Power Snatches 165/105#
WOD Notes: Goal is 3 rounds. You may use the same weight for the snatch/lunges if necessary but lunges should be heavier than snatches. Lunges should feel heavy for sets of 10 reps & snatches should be singles back & forth but should feel moderately heavy. RC sub = 3x pulleys or 7 ring rows/rc.
Strength
2 Position Snatch – Floor + Hang
—8 sets @ 70-85%. Every 90 sec do a set. Take extra rest after set 6 if needed.
Conditioning
3 RFT
10 (Front Squat+Thruster) 135/95# (RX+ = 155/105#)
15 C2B Pull-ups (RX+ = 10 Bar MU)
10 Laps Sandbag/Dball Carry 125/80#
WOD Notes: Goal is 12-16 min. You will do 20 squats each round. C2B sub = chin over bar, banded pu, or ring rows. Try to position bag/ball behind your head and not on the shoulder so much.
Assistance
a) Strict Pull-ups (wide grip) – 5×6 (3 sec eccentric)
b) Weighted Sit-ups – 5×20 (slow eccentric)
Strength
a) Deadlift (3″ deficit) – 5×4 (heavier than wk 1 – 75%+)
b) DB Bench Press – 5×6 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Go heavier than normal on DB’s.
Conditioning
14 Min AMRAP
12/9 Cal Ski
8 Deadlift 275/185# (60%)
3 Wall Climbs (RX+ = 48ft HS Walk)
WOD Notes: Goal is 5+ rds. DL should be touch n go for most of the reps but feel challenging. You should have to wait a few sec before picking bar up after the ski. WC Scale = 2 reps or 20 Shoulder Taps.
Assistance
a) GHR Raises or Back Extensions (GHD) – 4×10
b) DB Reverse Flies – 4×15 (slow eccentric)
Strength
Clean + Hang CL + 1 Jerk – 5 sets @ 80-90%+
—One set every 2 min. Heavier than last wk. Squat 1 or both of them.
Conditioning
2:30 Min AMRAP x 6
20/16 Cal Row (RX+ = 25/20)
15 T2B
Rounds 1-3: Max Push Press 165/105#
Rounds 4-6: Max Push Jerks 195/125#
—Rest 1 min between rounds
WOD Notes: Record total PP reps & PJ reps. Goal is to have at least 30 secs to get as many reps with the barbell & aim for 10 reps/rd. Use around 65% for both your PP & PJ. You should be able to link at least 5 reps at a time with little break.
Assistance
a) Banded Lateral & Front Raises – 4×12 each exercise
—Attach low/light band to an upright on the rig. Try to have constant tension on the band throughout & use a PVC (face away) for FR.
b) 6 Sets: 20 Sec Hollow Rock + 20 Sec Hollow Hold
Strength (week 4)
a) Back Squat – 5×3 @ 85%+ 1 ME @ 77% (8+ reps – slightly heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm – slow eccentric)
—Superset a/b every 3 minutes
Conditioning
4 RFT
12 Weighted Burpees 50/35# (RX+ = 60/40#)
15 DB Hang Cleans 50/35#
60 Double Unders
18/14 Cal Assault Bike
WOD Notes: Goal is 12-16 min. Use same DB for burpees/hang cleans. DU sub = 30 DU, 100 singles, or 120ft versa. You should be able to avg 4 min or less/round.
Assistance
a) Weighted Plank – 10 sets 30 sec on / 30 sec off (heavier than last wk)
b) Banded Abduction (attach band to rig & have constant tension) – 3×15 each leg
Conditioning (40 min cap)
For Time w/ partner
200/160 Cal Row
8 Rounds of “Cindy-Karen”
30 Bear Complex 185/125#
8 Rounds of “Cindy-Karen”
200/160 Cal Row
WOD Notes: Goal is sub 40. You can break up the work anyway you’d like. Cindy-Karen = 5 Strict C2B PU + 10 HR Push-ups + 15 Wall Balls 20/14#. You should be sprinting the row! Only movement where you work at the same time is “Cindy-Karen”. Bear Complex = Power clean + FS + Jerk + BS + Jerk.
Strength
2 Position Snatch – Hang + Floor
—8 sets @ 70-85%. Every 90 sec do a set.
Conditioning
Every 4 Min x 5 Sets
12 Bulgarian Split Squats (6R+6L) – Increase weight each rd
100ft OH Carry (R) + 100ft OH Carry (L) – Heavy DB
2 Rope Climbs 20ft
WOD Notes: Goal is to have around 1 minute rest each round so that you can recover and change weights. This is similar to last Thursday’s WOD where it will be lower intensity & working on going heavy on the split squats. RC sub = 8-10 strict Pull-ups or 10-15 ring rows.
Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) DB Front Raises + DB Lateral Raises – 4×10
c) Weighted Sit-ups – 4×25 (rest 45 sec between)
Strength
a) Deadlift (3″ rise) – 5×4 @ 77% + 1 ME Set @ 72% (8+ reps)
b) DB Bench Press (DB Touching) – 5×8 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. DB should be touching so will be less ROM & will hit triceps more.
Conditioning
15 Min AMRAP
10 (Burpee + 2 DB Snatches) 50/35# (RX+ = 60/40#)
20 T2B
70 Double Unders
WOD Notes: Goal is 4+ rds. You will use 1 DB, where you will drop down into burpee with one hand on DB, bring your feet up then do 1 DB snatch each arm. I’d recommend swinging DB through your legs. T2B sub = T2R, v-ups/sit-ups or you can do a mix of T2B/V-ups. DU sub = 35 du, 130 singles, or 140ft versa.
Assistance
a) DB Reverse Flies – 4×15
b) Banded Lat Pulldown (arms straight) – 4×20
Strength
Clean + Hang CL + 2 Jerks – 5 sets @ 75-85%
—One set every 2:30. Heavier than last wk. Squat 1 or both of them.
Conditioning
For Time
30/23 Cal Assault Bike
30 Hang Clean n Jerk (15 @ 155/105# + 15 @ 205/135#)
30/23 Cal Assault Bike
WOD Notes: Goal is 8-12 min. BB weights should be around 55% & 70%. Bike should take no more than 2 minutes each time, so try to do short bursts with limited rest periods or hold a steady RPM.
Assistance
a) One Arm Shoulder Press – 4×8 each arm (3 sec eccentric)
b) 5 Sets: 20 Sec Flutter Kicks + 20 Sec Hollow Rock + 20 Sec Hollow Hold
Strength (week 3)
a) Back Squat – 5×4 @ 80%+ 1 ME @ 75% (8+ reps – slightly heavier than last wk)
b) DB Bent-over Rows – 4×10 each arm (pause w/ DB at armpit)
—Superset a/b every 3 minutes
Conditioning
6 Rounds (interval style)
8 Box Step-ups 20″ (increase wt every 2 sets)
12 Lateral Burpees Over Bar
15/11 Cal Ski
—Rest 1 min between rounds
WOD Notes: Goal is sub 2:30 each rd. Subtract 5 min from total time & record score. MRX (135/145/155#), WRX (95/105/115#). You must stand tall on the box before putting other foot down & stand tall on the burpees before/after jumping over bar. You may step over if jumping will take too long. Step-ups (BB front rack) should be challenging even on the first 2 rounds since it’s only 8 reps.
Assistance
a) Weighted Plank – 10 sets 30 sec on / 30 sec off
b) Banded Abduction (attach band to rig) – 3×12-15 each leg
