Conditioning
For Time w/ Partner
30 Lap Shuttle Run
40 Deadlifts 315/225#
50 GI Janes
60 Thrusters 135/95#
30 Lap Shuttle Run
60 Thrusters 135/95#
50 GI Janes
40 Deadlifts 315/225#
30 Lap Shuttle Run
WOD Notes: Goal is 27-33 minutes. 1 Lap = 5 mats for the shuttle run. You will both do 30 Laps each & run at the same time. DL = 65%. You will do the GI Janes at the same time as well. The same bar will be used for the DL & thrusters. Have Fun!
Strength
a) Box Squats (just below parallel) – 1×8 @ 65%, 4×5 @ 70-75%, 2×3 @ 80%+
b) Incline Bench Press – 6×5 @ 70%, 1xME @ 60% (10+ reps)
c) GHD Hip Extensions – 4×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 10×12 (rest 60 Sec between)
Conditioning
5 RFT
2 Laps Weighted Bear Crawl (2) 50/35# DBs
12 DB Pull-overs (2) 50/35# DBs
200ft Versa Climber
WOD Notes: Goal is sub 15 minutes. 1 Lap = 5 mats. Use the same DB’s for both bear crawl & pull-over if possible.
Strength – “Wk 4”
a) Reverse Front Rack Lunges – 5×8 (Do all 4 reps w/ one leg before switching)
b) Strict Pull-ups (normal grip) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Heavier for part (a) than last wk! The first set can be lighter for warm-up. Your last 2 sets should be very challenging! Warm-up should be quick.
Conditioning
20 Min AMRAP
20/16 Cal Row
10 DB Strict Press (heavy!)
15 Box Jump Overs 24/20″
30 Sec Side Plank (each side – weighted) – Place (1) DB on hip
WOD Notes: Goal is 5+ rounds. This “WOD” is designed to be lower intensity where you don’t need to worry about pushing the pace. Rest longer if needed going into the strict presses. Rep #10 on the strict press should feel like you’re about to fail, but don’t get sloppy with over-arching too much! Place one of the DB’s on your hips for the side planks.
Assistance
a) L-Sit/Tuck (pegboard) – 8×20 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×10 (heavy)
Strength – Week 4”
a) Deadlift – 3×5 @ 80%+, 3×3 @ 85%+, 1×1 @ 90%+
b) Dips (bar/ring) – 1×12, 1×10, 1×8, 2×6 (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.
Conditioning
12 Min AMRAP Ladder
2-4-6-8-10-12-14-16…Reps of:
Hang Power Snatches 95/65# (RX+ = 115/75#)
Bar Facing Burpees
***10 T2B to start each round
WOD Notes: Goal is to get to the round of 16. HPS should be light to where you can go unbroken through the round of 10. Jump over the bar if you’re capable! T2B sub = T2R, Hanging Knee Raises, or v-ups.
Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×12
Strength – “Wk 4”
2 Position Clean + Split Jerk
—Hang + Low Hang. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.
Conditioning
4 Rounds (interval)
10 Laps Sandbag Bear Hug Carry 125/90#
75 Double Unders
25/20 Cal Ski
—rest 90 sec between rounds
WOD Notes: Goal is sub 4 minutes/round. Score = total time (includes 4.5 min of rest). 1 Lap = 5 mats. DU sub = 125 singles, 30-50 DU, 50 JJ’s, or 150ft versa. Try to push the ski erg, since you have 90 sec of rest between rounds.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks x 5 Sets
b) 10 (DB Lateral Raise + DB Front Raise) x 4 Sets
Strength –“Wk 4”
a) Back Squat – 3×5 @ 80%, 3×3 @ 85%, 1×1 @ 90%
b) DB Bent-over Rows – 5×10 (each arm)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set.
Conditioning
3 RFT
30 Russian KB Swings 88/70#
7 Wall Walks
30/24 Cal Bike
WOD Notes: Goal is 12-16 minutes. Swings should be unbroken if possible! WW sub = 8 shoulder taps/ww.
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) DB Pull-over – 5×10 (1 DB)
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
