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12/6/2023 – WOD

Strength – Week 5
Clean n Jerk – 1 EMOM x 12 @ 65%+
—Build to a heavy set or max if you feel good! Rest more if needed during heavy sets at the end

Conditioning
4 RFT
10 Thrusters 135/95#  (RX+ = 155/105#)
15 T2B  (RX+ = 20)
500m Row

WOD Notes: Goal is 14-18 minutes. Thrusters should be heavy for 10 reps each round & unbroken if possible. It shouldn’t feel like you could’ve done 20+ unbroken fresh. T2B sub = T2R, hang knee raises, or Leg Raises on bench. You will get credit for 2000m for the WOD & 600m for the warm-up for a total of 2600m. 

Assistance
a) GHD Sit-ups – 6×15 (weighted)
b) One Arm Rows (pulley – pause each rep)– 4×10 each arm

12/5/2023 – WOD

Strength – “18 Min Clock”
a) One Arm Farmers Carry – 4×30 Sec each arm (Use Straps.)
b) Dips (Bar/Ring) – 5×8 (pause in the bottom)
—Superset a/b as needed. Use Farmers Handle or heavy DB/KB for part (a).

Conditioning
10 Min AMRAP
8 Burpee Box Jump Overs 24/20″
10 DB Hang Snatches 50/35#

WOD Notes: Goal is 6+ rounds. Use a lower box if necessary and jump instead of stepping up & over. Use (2) DB’s for the hang snatches & swing them outside legs. There will be time left at end of class to get the 1000m bike in for the 100k Challenge.

Assistance
a) Hollow Rocks – 1 Min on /1 Min off x 5 Sets
b) Tricep Pushdowns (neutral grip) – 4×12

100k Challenge – Day 12
1000m Bike For Time (any bike) – Shoot for under 2 minutes

12/4/2023 – WOD

Strength – Week 5
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 82%+
b) DB Pull-over – 5×8 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
3 RFT w/ Partner
250m Sled Drag (1/2 Forward + 1/2 Backwards) 150/115#
6 Rope Climbs 15ft  (RX+ = 18ft)
40 Sumo Deadlift High Pulls 115/75#  (RX+ = 135/95#)

WOD Notes: Goal is 16-20 minutes. RC sub = 5 strict pu/RC, 8 RR/RC, or 2 Heavy pulleys. You should be able to touch n go 3-5 reps on the SDHP. You will get credit for 1000m for today’s WOD.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls (palms up) – 4×12

100k Challenge – Day 11 (MANDATORY)
5k Ski For Time
—Men = Sub 25 minutes, Women = Sub 27 minutes. You must screenshot your monitor when you’re finished. Have it count down from 5000 meters.

12/2/2023 – WOD

Strength
25 Min Clock – WIth a Partner
100 Wall Balls 30/20# to 10/9.5ft
1200m Run or 3000m Bike
***In the remaining 25 Minutes, Find a Heavy Snatch then finish with:
100 Wall Balls 30/20# to 10/9.5ft
1200m Run or 3000m Bike

WOD Notes: Goal is to finish the WB/Run in under 10 Minutes so you have 15+ minutes to work up to a heavy snatch. 

Reminder: Shoulder Mobility Workshop is today at 10am! You can still sign-up if you haven’t yet.

11/30/2023 – WOD

Strength
a) Hex Bar DL – Work up to a heavy single, or 5×6 @ 75-80%+
b) DB Lateral Raises – 4×10 (control eccentric)
—Superset a/b every 3 min

Conditioning
3 RFT w/ Partner
12 Wall Walks  (RX+ = 14)
32 Front Rack Lunges 205/135#
800m Ski

WOD Notes: Goal is sub 20 minutes. The entire WOD is “you go, I go”. Switch every 2 WW, every 8 lunges, and every 200m on the ski. Lunges should feel heavy for 8 at a time. Sprint the ski each round! You will ski (larger classes something else) for 600m for warmup & the WOD is 1200m each person for a total of 1800m towards your 100k.

Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 1:30 off x 6 sets
b) DB Bicep Curls + DB Skull Crushers – 4×10 each

100k Challenge – Day 8
10 Minutes on any machine at any pace you want to hold

11/29/2023 – WOD

Strength – Week 4
Clean + Hang Clean + 1 Jerk – 1 Set Every 90 Sec x 8 @ 65-80%+
—Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 3. Rest more if needed during heavy sets. 

Conditioning
6 RFT
8 Push Press 135/95#   (RX+ = 165/110#)
12 T2B
300m Row

WOD Notes: Goal is 15-19 minutes. PP (65%) should be challenging for 8 reps especially after round 3. T2B sub = T2R, knee raises, or leg raises. Warm-up will be a 600m row for every class + 1800m for the WOD = 2400m credit towards 100k challenge.   

Assistance
a) GHD Sit-ups – 12×10 (weighted)
b) DB Seal Rows (use slight incline bench) – 4×12

100k Challenge – Day 7
15 Minutes on any machine using this interval: (60 Sec easy / 60 Sec fast)

REMINDER: Shoulder Mobility Clinic is this Saturday Dec 2nd at 10am! Sign-up on the class sheet!

 

 

11/28/2023 – WOD

Strength
a) Farmers Carry – 4×30 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 5×12
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning
1-12 Reps of:
Deadlift 245/165#
Burpees (no jump)
***30 Double Unders after each round

WOD Notes: Goal is 14-18 minutes. DL = 50% (should be able to touch n go a bunch 3-5 each rd). Burpees – bring feet under you when you stand (no wide stance). DU sub = 15 DU, 50 singles, or 60ft versaclimber. WOD flow = 1/1/30, 2/2/30, 3/3/30….etc.

Assistance
a) Hollow Rocks & Bicycle Crunches – 10 Sets: 30 sec on / 30 sec off (alternate by rd)
b) Tricep Pushdowns (pulley) – 4×12

100k Challenge – Day 6
10x300m Sprints (Bike = 600m)
—Rest 1 minute between. Men = Under 60 sec, Women = Under 70 sec for all 10 sets.

11/27/2023 – WOD

Strength – Week 4
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 82-85% 
b) DB Pull-over – 5×10 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
5 RFT
10 DB Hang Clean n Jerk 50/35#  (RX+ = 60/40#)
12 C2B Pull-ups  (RX+ = 15 or 5-7 Bar MU)
1000m Assault Bike

WOD Notes: Goal is 13-17 minutes. DB’s should be moderately heavy to where you can go unbroken the first 1-2 rds, then maybe have to break them up once later. You should be able to push press as well. C2B sub = chin over bar or banded PU. Reset monitors each round. Larger classes will have to use C2 Bikes as well. The 5000m total meters will give you 2500m credit towards your 100k. 

Assistance
a) Weighted Plank – 4×30 sec, 2×45 sec, 2×60 sec (rest 30/45/60 sec by set)
b) One Arm High Pulls – 4×10 each arm (slow eccentric)

100k Challenge – Day 5  (MANDATORY #1 at some point throughout challenge)
6x500m (at your 2k pace – about 20 sec slower than your 500m PR)
—Rest 2 minutes between

11/25/2023 – WOD

Conditioning – “35 Min Clock”
10 MIn AMRAP Row For Meters
***Partner B does 5 wall walks. Switch every 500 meters
Min 10-20 Min Find 10 Rep Front Rack Lunge (should take 3-4 sets)
10 Min AMRAP Row For Meters
***Partner B does 5 wall walks. Switch every 500 meters

WOD Notes: Goal is to row 2000-2500 meters each 10 min amrap. You should be able to hit a 10 rep heavy front rack lunge by the end of 10 minutes in 4-5 sets.

100K Challenge – Day 3
3x1000m (any machine)
—rest 3 minutes between