Conditioning
3 RFT w/ Partner
80/60 Cal Assault Bike
60 Push Jerks 135/95#
40 Sumo Deadlift High Pulls 135/95#
6 Rope Climbs 15ft (RX+ = 20ft)
WOD Notes: Goal is sub 35 minutes. You may use a lighter weight for the SDHP if necessary, since jerks should feel easier. RC sub = 6-7 strict pu, 10 RR, or 2 up/downs for every RC. You may break up the work as needed.
Strength
Full Snatch + Hang Snatch: 1 Every 1:15 x 10 Sets @ 70-75%
—Build to a heavy complex by set 10. Pull yourself into a squat if you have mobility. This is the same complex in reverse compared to last week, so try to hit similar numbers.
Conditioning
Every 4:30 x 4 Rounds (RX+ = Every 4 minutes)
15 Overhead Squats 135/95#
12 C2B Pull-ups (RX+ = 15)
400m Run
WOD Notes: Goal is to have 45-60 secs rest each round. You can approach this WOD 2 ways. 1) High Intensity – anaerobic) – Push the pace each round & get more rest. 2) Barely make the interval & take your time on the runs (lower intensity – aerobic). OH Squat sub = Front Squats & C2B sub = chin over bar or banded pull-ups. Pick a band where you can go unbroken, but you’re almost failing at rep 12.
Assistance
a) L-Sit/Tuck (pegboard) – 30 Sec on / 60 Sec off x 6 sets
b) DB Bent-over Rows – 5×8 each arm (heavy)
Strength
a) Deadlift – 5×5 @ 75-80%+ (you may touch n go)
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. Partner up with someone else.
Conditioning
3 RFT
20 DB Hang Cleans 50/35#
20 T2B (RX+ = 25)
20 DB Push Press 50/35#
30/25 Cal Row
WOD Notes: Goal is 15-18 minutes. DB movements should be done in 1-2 sets each rd (feel pretty light). T2B sub = T2R, Hang knee raises, or v-ups.
Assistance
a) GHD Sit-ups – 5×20 (rest while partner goes) -RX+ = weighted
b) Straight Arm Lat Pull-down – 4×12 (heavy)
Strength
a) Bench Press – 5×5 @ 80%+, 1xME @ 70% (10+ reps)
b) One Arm Farmers Carry – 3×50 Yards each arm (heavy!)
—Superset a/b on sets 1/3/5 every 3 minutes. Use Farmers handles or heavy DB. You should need to rest a little at the far curb before coming back with other arm bc it’s heavy.
Conditioning
1-10 Reps of:
Power Clean 165/110# (RX+ = 185/125#)
Burpees (no jump)
***30 Double Unders after each round
WOD Notes: Goal is 11-15 minutes. PC = 65% (quick singles). You don’t have to jump on the burpees, since there’s DU in the WOD. DU sub = 15-20 DU or 50 singles/rd.
Assistance
a) Weighted Hollow Rock – 40 Sec on / 40 Sec off x 8 Sets
b) EZ Bar Skull Crushers – 4×12 (heavy)
Strength
a) Back Squat – 5×5 @ 80%+ (build to a heavy 5)
b) Face Pulls – 5×10 (pause each rep for at least 2 sec)
—Superset a/b every 3:30
Conditioning
5 RFT
10 Step-ups to 24/20″ Box (115/75#) (RX+ = 135/95#)
15 Box Jump Overs 24/20″
20/16 Cal Ski
WOD Notes: Goal is 13-17 minutes. Focus on trying to use the foot that’s on the box & avoid excessively pushing off the back foot on the step-ups (alternate as well). You don’t have to stand up on the box at the top of each rep for the BJOvers. Step-up sub = 100ft versa w/ resistance cranked up in the middle.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Sets
b) Strict Pull-ups (close-grip) – 5×8 (RX+ = weighted)
Conditioning
4 RFT w/ Partner
600m Run
30 GI Janes
20 Dball over Shoulder 150/115#
WOD Notes: Goal is 25-33 minutes. You will run together & GI Jane at the same time. One person works at a time on the Dball over shoulder. One person may do more reps on the GI Janes if needed. Dball should be heavier than normal if possible as well!
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Strength
Hang Snatch + Full Snatch: 1 Every 1:15 x 10 Sets @ 70-75%
—Build to a heavy complex by set 10. Pull yourself into a squat if you have the mobility
Conditioning
15 Min AMRAP – Teams of (3)
Min 1: 7 Power Snatches 135/95#
Min 2: 15 Wall Balls 30/20# to 10/9.5ft
Min 3: Max Cal Ski
***Score = total cals with your team of 3
WOD Notes: This Team workout is station based. At 3.2.1…Rage, you will each start at a different exercise. You have to get the required work done in the minute (8 power snatches or 15 WB). You should be able to have some rest after doing the snatches & WB in the beginning, but it will catch up in the later rounds. Try to ski for the entire minute & not stop early.
Assistance
a) L-Sit/Tuck (pegboard) – 15 Sec on / 45 Sec off x 10 sets
b) DB Bent-over Rows – 4×10 each arm
Strength
a) Deadlift – 5×6 @ 70-80% (build to heavy set of 6)
b) DB Lateral Raises – 5×8 (control eccentric)
—Superset a/b every 3:30. You may touch n go DL, but no bouncing
Conditioning
5 RFT
10 DB Bench Press (heavy)
60 Double Unders
20/16 Cal Row
WOD Notes: Goal is 13-16 minutes. DB bench – Should feel like you almost going to fail on the 10th rep each rd. If you get to rep 7 & it still feels easy, slow down the tempo & don’t rush through the reps. DU sub = 100 singles, 30 DU, or 120ft versa.
Assistance
a) GHD Sit-ups – 10×10 Weighted (rest while partner goes)
b) Face Pulls – 4×12 (pause at the end of each rep for at least 2 secs)
Strength
a) Shoulder Press – 5×8 (heavy) – 70% across
b) Hamstring Work: GHR or Sliders – 5×8
—Superset a/b every 3:30
Conditioning
12 RFT w/ Partner (interval)
8 Hang Power Cleans (increase every 2 rounds)
1 Rope Climb 20ft
12/10 Cal Assault Bike
WOD Notes: Goal is sub 1:30 min rounds (18 minutes total). HPC = 65-75% (m: 185/195/205#, f: 125/130/135#). Your first 2 rounds shouldn’t feel super light (the range from round 1 to round 6 shouldn’t be much either). Try to SPRINT the bike!!!! Partner A will do the entire round while partner B rests! Repeat pattern with partner B until you’re done 12 rds. RC sub = 2 updowns, 2 heavy pulleys, or 6 Strict Pull-ups.
Assistance
a) Weighted Hollow Hold: 30 Sec on / 30 Sec off: 8 Rounds
b) EZ Bar Skull Crushers – 4×10 (heavy)
Strength
a) Back Squat – 5×6 @ 75-80%
b) Straight Arm Lat Pulldown (pulley) – 5×10
—Superset a/b every 3:30
Conditioning
For Time
400m Sled Drag 80/50#
20 Devil Press 45/30#
50 T2B
20 Devil Press 45/30#
400m Sled Drag 80/50#
WOD Notes: Goal is 12-17 minutes. Use a weight on the sled to where you can alternate between running/walking. It shouldn’t take more than 3:30 the first time. T2B sub = T2R, V-ups, Hanging knee raises. You may do a combo of those exercises, but do not scale reps. If class is large share a sled & double the weight.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 super heavy / 5 heavy)
b) DB Bicep Curls – 4×10 + 2 Lap Gun Walk
