Monthly Archives: April 2025

4/3/2025 – WOD

By WOD

Strength
a) Front Rack Lunges (Reverse – 3″ deficit) – 1×12, 1×10, 1×8, 2×6 (heavy for all sets!)
b) DB Bent-over Rows (1 arm) – 5×8 (each arm – heavy!)
—Superset a/b every 4 min. You may alternate legs this week. Pause each rep on the Rows & lower slowly!

Conditioning
4 RFT
20 Burpees to Target
2 Rope Climbs 15ft (1 Legless + 1 w/ Legs) – No Jump to start each RC
150m Sled Drag 135/100#

WOD Notes: Goal is 14-19 minutes. Use a bar just above your reach for the burpees & touch with both hands. No jump is allowed for RC. RC sub = climb to 12ft or do 15 Ring Rows/Rd. Use a belt for the Sled Drag & try to alternate run/walk (should feel heavy).

Assistance
a) L-SIt/Tuck (pegboard) – 8×25 Sec (rest 40 Sec between)
b) One Arm High Pulls – 4×10 (each arm)

4/2/2025 – WOD

By WOD

Strength
a) RDL – 1×10, 1×8, 1×6, 2×4 -start @ 65% for 10 & increase each rd
b) 6 (DB Lateral Raise + DB Front Raise) – 5 Sets (pause & control eccentric)
—Superset a/b every 3:30. Rep starts from the top of the DL. Lower until plates are just off the floor with a slight knee bend. Use straps.

Conditioning
6 RFT
8 DB Hang Power Cleans 60/40# DB’s  (RX+ = 70/50#)
12 T2B
16/14 Cal Ski

WOD Notes: Goal is 13-17 minutes. DB HC should feel heavy for 8 reps especially towards the later rounds. Make sure to finish each rep with elbows up & one head on the shoulder. T2B sub = T2R, Hanging knee raises, V-ups, or weighted sit-ups. Reset the monitor after each round. 

Assistance
a) GHD Sit-ups – 5×25 (rest 60 Sec between)
b) Glute Ham Raises – 5×10 (advanced = weighted)

4/1/2025 – WOD

By WOD

Strength
a) Push Press – 5×2 @ 80%+ (build to a heavy 2), 1XME @ 70%
b) GHD Hip Extensions – 4×12 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b). You don’t need a rack for part (a), but you can still use one if necessary. 5:30am class can have some people do BB Good Mornings (4×10) instead of GHD because of the large class.

Conditioning – “Time Cap: 20 Minutes”
For Time – “2025 Age Group Qualifier WOD #2”
75/60 Cal Row
21 Push Jerks 135/85#
75/60 Cal Row
15 Push Jerks 185/125#
75/60 Cal Row
9 Push Jerks 225/155#

WOD Notes: Goal is to get under the 20 min cap, which should be doable. Use around 55/65/75% of your 1RM Push Jerk. You should be able to do all 3 rounds of the bar in 1-2 sets, since there’s a lot of time in between sets with all the rowing.

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 10 Rounds
b) DB Shoulder Press – 4×8 (heavy)