Conditioning
8 RFT w/ Partner
10 Power Snatches (M: 135/165#, F: 95/110#)
16 Overhead Squats (M: 135/165#, F: 95/110#)
20 C2B Pull-ups
30/24 Cal Bike
WOD Notes: Goal is 30-35 minutes. Increase the weight on the barbell after round 4. Try to use the same weight for the Snatches & OHS. You may sub Front Squats if OH mobility is limited & you have a hard time getting into a good position. C2B Sub = chin over bar or lat pulldown (pulley).
Strength
a) Hex Bar Deadlift – 5×5 @ 75-80%+ (no touch n go)
b) DB Bicep Curls – 5×10 (at the same time)
—Superset a/b every 4 minutes.
Conditioning
10 Min AMRAP Ladder
10-20-30-40-50-60-70-80…Double Unders
1-2-3-4-5-6-7-8…Sandbag/DBall Over Shoulder 150/115#
***1 Rope Climb 18ft after each round
WOD Notes: Goal is to get to the round of 80/8/1. DU sub = count by 15’s for singles or 2x versa. Use a heavy bag or ball since it’s a low rep count. RC sub = 2 strict up/downs or 7 ring rows.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×10 (slow eccentric)
Strength
a) Squat Clean – 2×3, 4×2, 4×1 (start @ 70%)
b) DB Lateral Raises – 5×10
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 10 LR Continue with that pattern. Start @ 75% for the cleans & try to build to a heavier clean than last wk. Take extra sets at the end if needed.
Conditioning
5 RFT
10 DB Bench Press 80/45#’s
15 T2B
400m Run
WOD Notes: Goal is 15-19 minutes. DB Bench should be heavy for 10 reps! You shouldn’t have more than 3 reps in reserve especially after the first round. T2B Sub = T2R, hanging knee raises, or v-ups. 400m Run sub = 250ft versa climber (no bike allowed).
Assistance
a) GHD Sit-ups – 4×25 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)
Strength
a) Push Press – 5×5 (5 Sec Eccentric on 1st 2 reps) @ 75-80%
b) GHR – 5×10 or Hamstring Sliders – 4×15
—Superset a/b every 4 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly. 5 Sec count down for the 1st 2 reps, then you can lower quickly on the last 3.
Conditioning “20 Min Cap”
3 RFT w/ Partner
60/50 Cal Ski (RX+ = 70/55)
200m Sled Drag 150/115#
—Right into:
For Time w/ Partner
60 Push Jerks 165/110# (RX+ = 185/125#) – 65%
WOD Notes: Goal is to get under the 20 Min Cap. You need to SPRINT the ski every time you’re on it & alternate between run/walk on the sled drag. Go lighter if necessary on the sled. Try to finish each round in 5 minutes (15 min total) so that you can have time to finish the Jerks. Shoot to do quick sets of 5-6 at a time on the Jerks.
Assistance
a) 25 Sec on / 25 Sec off x 12 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
Strength
a) Back Squat – 6×6 @ 75-80%
b) DB Pull-over (2 DB’s) – 4×12 (heavy)
—Superset a/b every 4 minutes. Try to end around 80% for part (a). You should not be leaving more than 1-2 reps in the tank after set 3, so go heavy!
Conditioning
20 Min Clock
ODD RDs = 10 Burpee Box Jump Overs 24/20″ (RX+ = 15)
EVEN RDs = 20/16 Cal Row
***From the 10-14 minute mark, you will run an 800m. Pick up with the BBJO, at the 14 min mark.
WOD Notes: The goal is to finish each movement within the 60 Sec window for the entire WOD. If the 10 BBJO & 20/16 Cal Row is aggressive adjust the reps. I’d rather you stick to a rep scheme that’s challenging & doable instead of falling off after a few rounds. If you don’t want to run for some reason, you can bike 1500m or versa climb 450ft.
Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) One Arm High Pulls: 5×10 (each arm)
Conditioning
3 RFT w/ Partner
100/80 Cal Bike
60 T2B
30 Clusters (increase each rd)
150m Front Rack Carry (together w/ same BB)
WOD Notes: Goal is sub 45 minutes. Switch every 10 cals on the bike. T2B sub = T2R, hanging knee raises, or GHD SU. Clusters = M: 135/155/175#, F: 95/105/115#. For the FR Carry, MM teams add 45’s, FF teams add 35’s. Mixed teams your choice. Try to do the carry unbroken or drop once at the turnaround point.
Strength
a) Hex Bar Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bicep Curls – 5×8 (at the same time)
—Superset a/b every 4 minutes.
Conditioning
Every 4 Minutes x 5 Sets
10-12 C2B Pull-ups (RX+ = 15 C2B or 5-8 Bar MU)
100 Yard Sandbag Carry 150/115#
2 Laps (120ft) Prowler Push (heavy)
WOD Notes: Goal is for each round to take about 3 minutes, so that you get 1 minute of rest. Sandbag Carry = ODD Rd – Shoulder, EVEN Rd = Bear Hug. C2B sub = chin over bar & lat pulldown (pulley)
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×8 (slow eccentric)
Strength
a) Power Clean – 2×3, 4×2, 4×1
b) DB Bench Press – 5×10 (heavy)—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 10 BP. Continue with that pattern. Start @ 75% for the cleans & try to build to a heavier clean than last wk. Take extra sets at the end if needed.
Conditioning
8 RFT
3 Wall Walks
6 Hang Power Cleans (increase after round 4)
12/10 Cal Ski
WOD Notes: Goal is 12-16 minutes. WW sub = 8 shoulder taps/ww or you can do a combo of both. HPC = M: 175/205#, F: 115/135# (65/75%). Should be challenging for 6 unbroken especially the last 4 rds. You don’t have to reset monitors, but always add 12/10 cals to where you left off.
Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) One Arm Bent-over Rows – 5×8 (slow eccentric + pause each rep)
Strength
a) Push Press – 5×6 (5 Sec Eccentric on 1st 3 reps) @ 75%
b) GHR – 4×12 or Hamstring Sliders – 4×15
—Superset a/b every 4 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly. 5 Sec count down for the 1st 3 reps, then you can lower quickly on the last 3.
Conditioning
5 RFT
10 Push Jerks 155/105#
15 Wall Ball Sit-ups 14/10#
400m Run
WOD Notes: Goal is 14-18 minutes. Anchor feet if possible w/ DB’s against wall, touch ball behind you & throw OH against the wall. PJ = 60% (should be unbroken each round). The jerks should be unbroken each round & you shouldn’t need much rest before you pick the bar up. Try to push the runs! 400m Run sub = 1k Bike or 250ft versa.
Assistance
a) 20 Sec on / 20 Sec off x 12 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
Strength
a) Back Squat – 5×8 @ 70-75%
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 4 minutes. Try to end around 75% for part (a). You should not be leaving more than 1-2 reps in the tank after set 3, so go heavy!
Conditioning
5 Rounds (interval)
1 MIn Max Devil Press 50/35# DB’s
1 Min Max Double Unders
1 Min Max Cal Row
—Rest 1 Min between rounds
WOD Notes: The goal of this WOD is to pick a number you want to hit for each movement & try to hit that across all 5 Rounds. Make it challenging as well. You should be working for at least 50 secs on the first 2 movements. Try to push the row, since you have 1 Min rest after each rd.
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) One Arm High Pulls: 5×8 (each arm)
