Conditioning
4 RFT w/ Partner
10 Wall Walks
20 Power Cleans (increase each rd)
30 Box Jump Overs 24/20″
40 DB Thrusters 50/35#
50 Weighted Sit-ups
WOD Notes: Goal is sub 35 minutes. WW sub = 8 shoulder taps/WW. PC = M: 165-185-205-225#, F: 110-125-135-155#. The entire WOD is “you go, I go”. Break up the work as needed. Anchor feet under something for sit-ups & hold light weight behind the head. It’s anti-climatic to end on sit-ups sorry.
Strength
a) Box Squats (just below parallel) – 6×5 @ 75-80% (heavier than last WK)
b) Decline Bench Press (bench near water cooler) – 8×5 @ 75-80% (easier than flat bench)
c) GHD Hip Extensions – 4×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 10×10 (rest 60 Sec between)
Conditioning
5x200m Sprints on the Assault Air Runner
—Rest 2 minutes between each effort
Strength – “Wk 3”
a) Reverse Front Rack Lunges (3″ deficit) – 5×10 (Do all 5 reps w/ one leg before switching)
b) Strict Pull-ups (wide grip) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Similar weight as last wk for part (a), since it’s a deficit today. Stand on a 55# comp plate or 45# plate. First set can be lighter for warm-up. Your last 2 sets should be very challenging!
Conditioning
18 Min AMRAP
25/20 Cal Row
5 Push Press + 5 Push Jerks 185/125#
1 Rope Climb 20ft
WOD Notes: Goal is 6+ rounds. Barbell = 70% of PP (try to pick a weight that is challenging for 5 PP reps, since the 5 jerks should be a little easier even though you’ll be a little fatigued). No need to worry about going fast this WOD, especially if this is your 4th day in a row. RC sub = 10 RR or 2 strict up/downs.
Assistance
a) L-Sit/Tuck (pegboard) – 6×45 Sec (rest 90 sec between)
b) DB Skull Crushers – 5×8 (heavy)
Strength – “Week 3”
a) Deadlift – 1×6 @ 75%, 4×4 @ 80%+, 1×2 @ 85%+ (no touch n go on any set)
b) Dips (bar/ring) – 5×8 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Stand on a 55# comp plate or stack 3-4 mats.
Conditioning
12 Min AMRAP
15/12 Cal Bike
12 T2B
8 Deadlifts @ 65%
WOD Notes: Goal is 5-6 rounds. T2B sub = T2R, hanging knee raises, v-ups, or weighted sit-ups. DL RX would be 325/225#, but if you use % that’s considered RX.
Assistance
a) GHD Sit-ups – 5×25 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10
Strength – “wk 3”
3 Position Clean + Split Jerk
—Floor + Low Hang + Hang. One set every 2 min x 8 Sets. Start @ 60% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier. No need to take a long time to warmup, since the first set is at 60%.
Conditioning
15 Min AMRAP
2-4-6-8-10-12-14-16-18…Burpee (no jump)
1-2-3-4-5-6-7-8-9…Sandbag/Dball Cleans 150/115#
***30 Double Unders to start each round
WOD Notes: Goal is to get to finish the round of 30-16-8. Each round starts with DU. DU sub = 50 singles, 20 Plate hops, 20 Jumping Jacks, or 60ft versa. This is not Sandbag over the shoulder. You must have the middle of the bag/ball on top of your shoulder (not out front) while standing tall to finish each rep! Alternate shoulders each rep. Stand up your burpees like you’re getting your height measured at the Dr. Office.
Assistance
a) 60 Sec Russian Twists + 60 Sec Hollow Rocks x 3 Sets
b) 6 (DB Lateral Raise + DB Front Raise) x 5 Sets
Strength – “wk 3”
a) Back Squat – 1×6 @ 67%, 4×4 @ 80%, 2×2 @ 82-85%
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×2. Go a little heavier than last wk for each set.
Conditioning
5 RFT
10 DB Hang Clean + Push Press 50/35# (2 DB’s)
10 Lap Shuttle Runs
20/16 Cal Ski
WOD Notes: Goal is sub 15 minutes. Try to do the 10 DB Hang Clean n PP unbroken each round. 1 Lap = 5 mats. You don’t have to touch the ground with your hands each lap.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) DB Pull-over – 5×10 (2 DB’s)
Conditioning
10 RFT w/ Partner
20 Lateral Burpees over Bar
12 C2B Pull-ups (RX+ = 3-4 Bar MU each)
30/24 Cal Bike
4 (2 Power Snatch + 4 OHS) – Increase after Rd 5.
WOD Notes: Goal is sub 40 minutes. You will burpee at the same time (everything else is “you go, I go”). C2B sub = chin over bar. BB weight = M: 155/175#, F: 105/115#. You may sub power cleans + front squat or power snatch + front squat (if OH mobility is limited). Try and touch n go the snatches or cleans.
Strength
a) Box Squats (just below parallel) – 8×5 @ 70-75% (heavier than last WK)
b) Bench Press – 8×5 @ 75-80%
c) Glute Ham Raises – 4×12 or Hamstring Sliders – 4×15
d) Decline Sit-ups (bench near water cooler) – 5×25 (rest 60 Sec between)
Conditioning
2 RFT
50 Slam Balls 20#
500ft Versa Climber
WOD Notes: Goal is 12-14 minutes. Try to catch the slam balls off the bounce.
Strength
a) Reverse Front Rack Lunges – 5×10 (Do all 5 reps w/ one leg before switching)
b) Strict Pull-ups (supinated) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Heavier than last week for part (a). First set can be lighter for warm-up. Your last 2 sets should be very challenging!
Conditioning
For Time
100 Double Unders
50 DB Snatches (50/70#, 35/50#)
50/40 Cal Row
100 Double Unders
50/40 Cal Row
50 DB Snatches (50/70#, 35/50#)
100 Double Unders
WOD Notes: Goal is 14-18 minutes. DU sub = 150 singles, 75 JJ’s, 75 Plate hops, 200ft versa. You will do 30 reps at the light weight & 20 reps at the heavy weight each set. So men will do 30 reps w/ 50# & 20 reps w/ 70#. You may alternate however you like, but you must do same amount of reps/arm.
Assistance
a) L-Sit/Tuck (pegboard) – 6×40 Sec (rest 90 sec between)
b) DB Skull Crushers – 5×8 (heavy)
Strength – “Week 2”
a) Deadlift – 1×7 @ 65%, 4×5 @ 75%, 1×3 @ 80% (no touch n go on any set)
b) Dips (bar/ring) – 5×10 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Stand on a 55# comp plate or stack 3-4 mats.
Conditioning
15 Min AMRAP
15 T2B
45 Sec Wall Sit (weighted) 90/60# DB
15/13 Cal Ski
***If you finish the 6th round, you will just keep skiing in the remaining 15 minutes.
WOD Notes: Goal is 5+ rounds. T2B sub = T2R, hanging knee raises, or v-ups. Place the DB horizontally on quads as far away from the knees as possible & keep your hands off your body. Focus on pushing low back into the wall. If 45 Sec is too long with the weight take the weight off after 30 Sec & do remaining 15 Sec w/o weight.
Assistance
a) GHD Sit-ups – 6×20 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×8
