Conditioning
2 RFT w/ Partner
150/120 Cal Ski
10 Rope Climbs 15ft
100 Burpees (no jump)
40 Power Cleans (increase round 2)
WOD Notes: Goal is sub 45 minutes. You will work at the same time for the burpees. RC sub = climb 10-12ft, 2 up/downs, or 7 ring rows/RC. PC = M: 205/225#, F: 135/155#.
Strength
a) Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 min. Heavier than last wk for part (a)
Conditioning
10 RFT
10 Wall Balls 30/20# to 10/9.5ft
8 T2B
30 Double Unders
WOD Notes: Goal is 12-16 minutes. WB should be unbroken! T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 50 Singles or 60ft versa. Transition fast between movements!
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12
Strength
a) Bulgarian Split Squats – 5×5 (each leg)
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b every 4 minutes. Barbell in the front rack for part (a).
Conditioning
For Time
800m Run
10 Wall Walks
40 Russian KB Swings 88/70#
800m Run
40 Russian KB Swings 88/70#
10 Wall Walks
800m Run
WOD Notes: Goal is sub 20 minutes. 800m Run sub = 450ft versa. You could also bike 2k if you want, but not sure why you’d want to do that without a Doctors note. WW sub = 5 WW + 15 Burpees. Try to do the swings in 1-2 Sets each round.
Assistance
a) GHD Sit-ups – 5×25 (rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength
a) Hang Muscle Clean – Min 1&2 = 3 Reps, Min 3&4 = 2 Reps, Min 5&6 = 1 Rep
b) Hang Power Clean – Min 7&8 = 3 Reps, Min 9&10 = 2 Reps, Min 11&12 = 1 Rep
—Work up to a heavy single for both HMC & HPC. Start @ 70% for the sets of 3. You may take an extra minute in between part (a), (b).
Conditioning
6 RFT
10 DB Bench Press (heavy!)
6 DBall/Bag Cleans 150/115#
20/16 Cal Row
WOD Notes: Time doesn’t matter so much on this one bc I’d rather you focus on going slow & controlled on the DB Bench, but push the pace on the other 2 movements. A good time to shoot for would be under 18 minutes though. The 10 DB BP should be challenging for 10 reps!! If you get to rep 7 and it feels easy, ask a coach for heavier DB’s or slow the tempo down. Try to get the bag/Ball on top of the shoulder each round & alternate sides. Use a neutral grip on DB BP. RX would be 80/50#’s. PUT DB’s BACK WITH NUMBERS FACING UP & STACKED LIKE YOU FOUND THEM.
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Box Squat – 5×3 @ 75-80% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over – 4×12 (2 DB’s) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
7 Push Jerks (increase every 2 rds)
12 C2B Pull-ups (RX+ = 6-7 Bar MU)
Max Cal Bike
WOD Notes: Score = total cals with your partner. It’s 90 Sec of work + 90 Sec of rest x 6 rds each. Goal is to have at least 45 Sec each round to bike. Try to push the pace on the bike, since you have 90 Sec of rest. C2B sub = 10 C2B, Chin over bar PU, banded PU, or heavy pulldowns (pulley). RX: M = 185/205/225#, F = 125/135/155#.
Assistance
a) Weighted Plank: 4 Sets: 90 Sec on / 90 Sec off
b) EZ Bar Curls – 5×10
Conditioning
Buy In: 800m Run
3 Rounds
60 DB Snatches (increase by rd)
50 Lateral Burpees over DB
40 DB Push Press (one arm)
400m Sled Drag 135/90#
Buy Out: 800m Run
WOD Notes: Goal is sub 35 minutes. DB weight RX – M: 50/60/70#, F: 35/40/50#. You will work at the same time for the burpees. Everything else is “you go, I go”. If you don’t want to run (which I don’t get if you have no health issues & you’re not old), you can sit on a stationary boring bike and pedal for 2000 meters as you sit and stare into oblivion. The DB Push Presses are 10 reps each arm/person.
Strength
a) Deadlift – 5×8 @ 65-70% (no touch n go)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 4 min
Conditioning
6 RFT
10 T2B (RX+ 15)
15/13 Cal Bike
***100 Yard Sandbag Bear Hug Carry 150/115# after rounds 1/3/5.
WOD Notes: Goal is 11-15 minutes. This is meant to be the shortest WOD of the week. T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. Reset the monitors after each Rd. WOD ends with the bike, so try to sprint it.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Seated Bicep Curls – 4×12
Strength
a) Front Rack Lunges – 1×12, 1×10, 1×8, 2×6 (each set should be challenging)
b) DB Lateral Raises – 5×10 (heavy)
—Superset a/b every 4 minutes.
Conditioning
5 RFT w/ Partner
16 Power Snatches (increase rd 3 & 5)
24 Thrusters (increase rd 3 & 5)
20 Hang Power Cleans (increase rd 3 & 5)
WOD Notes: Goal is 15-19 minutes. You may break up the work as needed. You will use the same weight for the PS & Thrusters. The HPC should be heavier. RX weights M: PS & Thrusters = 115/135/155#, HPC = 165/185/205#. F: 75/95/105#, 110/125/135#. Please load barbells to where you’re not destroying the 25# & 15# plates.
Assistance
a) GHD Sit-ups – 5×20 (weighted – rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength
a) 1 Push Press + 4 Push Jerk x 5 Sets @ 85%+ of PP
b) GHR or GHD Hip Extensions: 4×12
—Superset a/b every 3:30. The PP should be close to a max (95%) by set 4. Work up to a heavy complex. You may sub the hamstring sliders 4×15 for part (b) as well. You can use a band for the GHR if needed.
Conditioning
4 RFT
15 Burpee Box Jump Overs 24/20″
2 Rope Climbs 15ft (RX+ = 20ft)
15 HSPU (strict) or 5 Wall Walks
10 Bar Muscle-ups or 10 Strict PU or 15 C2B Pull-ups (kip)
WOD Notes: Goal is 13-18 minutes. RC sub = climb 10-12ft, 15 RR, or 4 strict up/downs. WW sub = 40 Shoulder taps or a combo of WW & ST. I’d prefer nobody kips the HSPU. You may scale HSPU back to 10 reps if needed. C2B sub = chin over bar or lat pulldown (pulley). It’s going to get crowded by the rig for the HSPU/PU part, so keep that in mind for larger classes.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Box Squat – 6×4 @ 75-80% (3 Sec Tempo – heavier than last wk)
b) DB Pull-over – 5×10 (2 DB’s) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
5 Rounds
1 Minute of Double Unders
1 Minute Max Cal Ski
1 Minute Max Cal Row
—Rest 1 minute
WOD Notes: Score is your worst round for each movement (record that on board). Goal is to have the best & worst round within 3-5 cals for the ski/row. Double Unders – Try to stay with 10-15 if you’re proficient. Share a machine with someone else to save time/space getting them all out. One of you will ski first & other rows. Reset monitors! If you don’t have DU, this is a good day to just practice & see how many you can get each round. Programming (conditioning) wise this week we’re having all cardio today, tomorrow all gymnastic movements, Wednesday all weightlifting (barbell), and Thursday a mix of all 3.
Assistance
a) Weighted Plank: 4 Sets: 75 Sec on / 75 Sec off
b) DB Seal Rows: 5×8 (elevate bench so you can reach full extension)
