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
Strength
3 Position Clean + Push Jerk + Split Jerk
—Hang + Low Hang + Floor. One set every 2 min x 6 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.
Conditioning
8 Rounds (interval)
6 Power Cleans (increase 2 rounds)
6 Push Jerks (increase every 2 rounds
12/10 Cal Bike
—Rest 1 minute between rounds
WOD Notes: Goal is to average under 2 minutes/Rd & finish the WOD in sub 23 minutes (including 7 min of rest time). Score = total time + rest. BB weights = M: 155/165/175/185#, F: 105/110/115/125#. Bike should be done at 85-90% effort.
Assistance
a) 45 Sec Russian Twists + 45 Sec Hollow Rocks x 4 Sets
b) 7 (DB Lateral Raise + DB Front Raise) x 5 Sets
Strength – “wk 2”
a) Back Squat – 1×7 @ 67%, 4×5 @ 80%, 1×3 @ 82-85%
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×3. Go a little heavier than last wk for each set.
Conditioning
10 Min AMRAP
2-4-6-8-10-12-14…Burpee Box Jump overs 24/20″
3-6-9-12-15-18-21…Russian KB Swings 88/70#
WOD Notes: Goal is to get into the round of 14/21 & possibly finish it. Keep climbing the ladder to 16/24 if you finish that last round. Try to go unbroken on the swings each round & go heavy!
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) DB Pull-over – 5×10
Conditioning
For Time w/ Partner
400m Sled Drag 135/90#
8 (10 HR Push-ups + 1 Rope Climb 18ft)
30 Power Snatches 135/95#
800m Run (Sub 2k Bike)
30 Power Snatches 165/110#
8 (10 HR Push-ups + 1 Rope Climb 18ft)
400m Sled Drag 135/90#
WOD Notes: Goal is sub 35 minutes. You should be able to alternate between jogging & walking for sled drag. Partner A will do the 10 HR PU while Partner B does 1 RC. RC sub = 8 RR/RC.
Strength
a) Box Squats (just below parallel) – 10×5 @ 70-75%
b) Incline Bench Press – 10×5 @ 70% of flat bench
c) Glute Ham Raises – 4×10 or Hamstring Sliders – 4×15
d) Decline Sit-ups (bench near water cooler) – 5×20 (rest 60 Sec between)
Conditioning
Versaclimber – 10x100ft Sprints
—Rest 60 Sec between or do w/ a partner
Strength
a) Reverse Front Rack Lunges – 5×12 (Do all 6 reps w/ one leg before switching)
b) Strict Pull-ups (close-grip) – 5×10 (advanced = 12 or weighted, novice = banded)
—Superset a/b every 3:30. Build to a heavy set for part (a). First set can be lighter for warm-up. Your last 2 sets should be very challenging!
Conditioning
5 RFT
25/20 Cal Row
4 Wall Walks (RX+ = 5)
10 Hang Sandbag Cleans 150/115#
WOD Notes: Goal is 15-19 minutes. WW sub = 8 shoulder taps/WW (elevate feet on bench to make it more difficult). The sandbag needs to be clearly on top of the shoulder to finish each rep for the cleans w/ nonworking arm out to the side. You must alternate shoulders as well.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 sec between)
b) DB Skull Crushers – 5×10 (heavy)
Strength
a) Deadlift (3″ deficit) – 1×8 @ 65%, 4×6 @ 75%, 1×4 @ 80%
b) Dips (bar/ring) – 5×12 (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
15/13 Cal Ski
6 Laps Suitcase Carry (3L + 3R) – Heavy!
50 Double Unders
WOD Notes: Goal is 5+ rds. Larger classes can start with jump rope & work backwards. DU sub = 25-40 DU, 75 singles, 40 jumping jacks, or 100ft versa. M = 100+ DB, F = 70+ DB. You may also carry a KB. No straps are allowed! You will walk 3 Laps with one arm before switching. 1 lap = 5 mats.
Assistance
a) GHD Sit-ups – 5×25 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10
