Conditioning
For Time w/ Partner
100/80 Cal Ski
50 C2B Pull-ups
40 Power Snatches 135/95#
150 Wall Balls 30/20# to 10/9.5ft
40 Power Snatches 135/95#
50 C2B Pull-ups
100/80 Cal Ski
WOD Notes: Goal is sub 35 minutes. The entire WOD is “you go, I go”. Break up the work as needed. C2B sub = chin over bar, banded pu, or lat pull-down (pulley).
Strength
a) Back Squat – 1×5 @ 70%, 2×3 @ 80%, 5×1 @ 85%+
b) Bench Press (Yukon Bar) – 5×5 @ 80%
c) Strict Pull-ups – 5×10 or 5×5 (5 Sec negatives)
––Find a heavy single for part (a). Don’t go for PR.
Conditioniong
EMOM x 10 – 1 Lap Heavy Prowler Push
—-Should take about 15 Sec each lap
Strength
a) Hex Bar Deadlift – 5×8 @ 70%+ (you may touch n go)
b) DB Bicep Curls – 4×12 (heavy)
—Superset a/b every 3:30. Use 2 Db’s for the curls.
Conditioning
5 RFT
400m Run
1 Rope Climb 20ft (no jump)
10 FR Box Step-ups 135/95# (20″ box)
WOD Notes: Goal is 15-19 minutes. RC sub = Climb to 15ft, 10 Ring Rows or 2 up/downs. Use a BB for the step-ups & hold in the front rack (should be challenging for 10 reps). If you have a Dr’s Note for not being able to run, you can bike 1000m each round.
Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Lateral Raises – 4×12 (heavy)
Strength
3 Position Clean + 2 Jerks x 5 Sets (1 Set Every 2:30)
—Floor + Low Hang + Hang + 2 Jerks (Push + Split). Start @ 65% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set.
Conditioning “20 Min Cap”
12 RFT w/ Partner (interval)
5 Hang Clean (start @ 65% & Increase every 2 rds each)
5 Push Jerks
15/12 Cal Row
WOD Notes: Goal is to get under the 20 Min Cap. You will need to avg 1:40 rds to finish under 20 Min. RX Weights = M: 175/195/215#, F: 115/135/145#. You should be able to go unbroken on all 10 BB reps, but should feel real challenging by the 3rd weight. Use the same weight for both the HC & PJ. SPRINT the row!!!
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 45 Sec between
b) DB Seal Rows – 5×10 (heavy)
Strength
a) Bench Press (w/ 3″ Board) – 5×5 @ 80%, 1xME @ 70% (no board)
b) One Arm Farmers Carry – 3×100 Yards (heavy!)
—Superset a/b every 3:30. For part (b), it’s 50 yards out to far curb w/ right arm & 50 yards back with left arm. Girls should be using 70#+ minimum on the carry & guys should be using farmers handle w/ 45# plates on each side minimum!! Use straps if necessary.
Conditioning
15 Min AMRAP
12 Burpees to Target
9 T2B
6 Sandbag/Ball over Shoulder 150/115#
WOD Notes: Goal is 6+ rounds. Use the same pull-up bar for the burpees & T2B if possible (height should be just above reach). Sandbag/ball should be heavy since it’s only 6 reps/Rd. Larger classes (5:30am) can share a bag/ball if necessary.
Assistance
a) Tabata Hollow Rocks – 30 Sec on / 30 Sec off x 10 Rounds
b) EZ Bar Skull Crushers – 5×10 (heavy)
Strength
a) Back Squat – 4×10 @ 70%+ (build to a heavy set of 10)
b) One Arm High Pulls – 4×12 each arm
—Superset a/b every 4 minutes.
Conditioning “20 Min Cap”
5 RFT
60 Double Unders
20 Russian KB Swings 88/70#
25/20 Cal Bike
WOD Notes: Goal is 15-19 minutes or get under the 20 Min Cap. DU sub = 30 DU or 100 singles. Try to use a heavy KB for the swings & do them unbroken.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Pull-over (2 DB’s) – 5×10 Heavy
Conditioning
3 RFT w/ Partner
400m Sled Drag 150/115#
4 (50ft DB Walking Lunges + 10 C2B Pull-ups) —RX+ = 4-6 Bar MU
30 Devil Press (at the same) 50/35# DB’s
—Rest 3 minutes
2 Min AMRAP of Tire Flips
WOD Notes: Goal is sub 30 minutes for the WOD & 12-20 Tire flips. Sled Drag should be heavy to where you have to alternate between walking & running. No BIKING allowed (it’s going to be nice outside & no biking outside either). Partner A will lunge while Partner B does the C2B. You switch & do each movement twice. C2B Sub = chin over bar or banded pull-ups. Use the same weights for the lunges as DP if possible or go a little heavier on the lunges.
Strength
a) Hex Bar Deadlift (low handles) – 3×5 @ 75-80%, 2×3 @ 85-90%, 1×1 @ 95%+
b) 8 (DB Lateral Raise + DB Front Raise) – 4 Sets
—Superset a/b every 3:30. You may use a regular BB (not bike – 5:30am class), since there’s only 4 Hex Bars.
Conditioning
15 Min AMRAP
4/8/12/16/20/24/28 Cal Row
1/2/3/4/5/6/7 Wall Walks
***5 Laps Sandbag Bearhug Carry 125/90# after each round
WOD Notes: You may Bike (5:30am) if the class has more than 11 people, but if you already biked twice this week (which you shouldn’t have) row instead & let someone else bike. Goal is to get to the round of 28/7/5. If you complete that round proceed to 32/8/5. Girls will row the same cals for once. 1 Lap = 5 mats.
Assistance
a) L-SIt/Tuck (pegboard) – 8×25 Sec (rest 60 Sec between)
b) DB Seal Rows – 5×10 (heavy)
Strength
a) Clean – Work up to a Heavy Single (choice between power or squat)
b) DB Bench Press – 5×8 (heavy!)
—Superset a/b as needed, but try to get the BP in early so save energy for a heavy clean. 18 Minutes to get this work done.
Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
20 T2B
10 Power Cleans (Start @ 75% & increase every 2 rounds/person)
WOD Notes: Goal is to get into the 6th round. There is no biking allowed today!! This WOD is “you go, I go”. Try to SPRINT the ski each round! You may break up the work as needed. RX = M: 205/225/245#, F: 135/145/155#.
Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) Glute Ham Raises – 5×10 (advanced = weighted)
Strength
a) Shoulder Press – 15 Min to Find a Heavy Single or 5×5 @ 80%+
b) One Leg RDL – 5×6 (each leg) —-Build to a heavy set of 6!!!!
—Superset a/b as needed. You may use 2 KB’s or 2 DB’s for part (b). The 6th rep should feel difficult by the last set!!!!!!!! If you’re working up to a heavy single, make sure to get at least one back off set in at 70%.
Conditioning
For Time
600m Run
30 Lateral Burpees Over Bar
15 Hang Power Snatch 135/95# (RX+ = 155/105#)
600m Run
15 Hang Power Snatch 135/95#
30 Lateral Burpees Over Bar
600m Run
WOD Notes: Goal is 14-18 minutes. Jump over the bar if you’re capable & don’t have a Dr’s note saying you can’t. If you want to bike two days in a row instead of running, be my guest. You can Bike 1500m. I’d prefer that you Versa Climb 400ft each time though.
Assistance
a) Tabata Hollow Rocks – 20 Sec on / 20 Sec off x 12 Rounds
b) One Arm OH Carry – 3x100ft each arm (heavy)
