Conditioning
For Time w/ Partner
120/100 Cal Row
100 Wall Balls 30/20# to 10/9.5ft
80 DB Snatches (M: 60/80#, F: 40/60#)
160 Burpees
80 DB Snatches (M: 60/80#, F: 40/60#)
100 Wall Balls 30/20# to 10/9.5ft
120/100 Cal Row
WOD Notes: Goal is 35-40 minutes. You will do 40 Snatches with the light DB & 40 with the heavier one each set. The burpees are the only movement where you will work at the same time.
Strength
a) Hex Bar Deadlift – 6×3 @ 80-90%+ (no touch n go)
b) DB Lateral Raises – 5×10
—Superset a/b every 4 minutes.
Conditioning
14 Min AMRAP Ladder
3-6-9-12-15-18-21-24…Cal Bike
1-2-3-4-5-6-7-8…Laps Sandbag Bearhug Carry 125/90#
***10 C2B Pull-ups after each round (RX+ = 4-5 Bar MU)
WOD Notes: Goal is to get to the round of 24/8/10. Everyone will do the same amount of calories today. 1 Lap = 5 mats. C2B sub = Chin over bar, banded pu, or lat pulldown (pulley).
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×10 (slow eccentric)
Strength
a) Hang Squat Clean – 2×3, 4×2, 4×1 (start @ 70%)
b) DB Bench Press – 5×8 (slow eccentric)
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 8 BP Continue with that pattern. Start @ 75% for the cleans & try to build to a heavier clean than last wk. Take extra sets at the end if needed.
Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
6 Power Clean (increase after rd 6)
12 T2B
Max Cal Ski
WOD Notes: Goal is to have at least 30 Sec to sprint the ski each rd. Score = total cals between you and your partner. PC = M: 185/215#, F: 125/145# (65/75%). T2B Sub = T2R, GHD SU, or hanging knee raises. You need to be quick on these & go unbroken if possible.
Assistance
a) GHD Sit-ups – 12×10 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)
Strength
a) Push Press – 6×3 (5 Sec Eccentric on the 1st Rep) @ 80-90%
b) One Arm Farmers Carry – 4x50m (each arm) – HEAVY!
—Superset a/b every 3:30. We are working on overloading the eccentric portion of the PP, so do this part correctly. Walk across the street w/ Left arm then come back with Right arm.
Conditioning
8 RFT
15 Russian KB Swings 88/70#
3 Wall Walks
200m Run
WOD Notes: Goal is 15-19 minutes. Swings should be heavy & unbroken. WW sub = 1-2 + 8 shoulder taps/WW. The run is to the curb in the next parking lot entrance. Run sub = 500m bike.
Assistance
a) 40 Sec on / 40 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
Strength
a) Back Squat – 6×5 @ 80-85% (heavier than last wk)
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 4 minutes. Try to end around 80% for part (a). You should not be leaving more than 1-2 reps in the tank after set 3, so go heavy!
Conditioning
4 RFT
15 DB Weighted Burpees 50/35# (RX+ = 60/40#)
60ft DB Walking Lunges 50/35# (RX+ = 60/40#)
80 Double Unders
WOD Notes: Goal is 12-16 minutes. You will have your hands on the DB’s for the burpees & stand them up at your side each rep. You will hold the DB’s at your side for the Lunges. DU sub = 120 singles or 160ft versa climber. Lunges = 30ft (5 mats down) + 30ft (5 mats back).
Assistance
a) Weighted Plank: 4 Sets: 75 Sec on / 75 Sec off
b) One Arm High Pulls: 5×10 (each arm)
Conditioning
8 RFT w/ Partner
10 Power Snatches (M: 135/165#, F: 95/110#)
16 Overhead Squats (M: 135/165#, F: 95/110#)
20 C2B Pull-ups
30/24 Cal Bike
WOD Notes: Goal is 30-35 minutes. Increase the weight on the barbell after round 4. Try to use the same weight for the Snatches & OHS. You may sub Front Squats if OH mobility is limited & you have a hard time getting into a good position. C2B Sub = chin over bar or lat pulldown (pulley).
Strength
a) Hex Bar Deadlift – 5×5 @ 75-80%+ (no touch n go)
b) DB Bicep Curls – 5×10 (at the same time)
—Superset a/b every 4 minutes.
Conditioning
10 Min AMRAP Ladder
10-20-30-40-50-60-70-80…Double Unders
1-2-3-4-5-6-7-8…Sandbag/DBall Over Shoulder 150/115#
***1 Rope Climb 18ft after each round
WOD Notes: Goal is to get to the round of 80/8/1. DU sub = count by 15’s for singles or 2x versa. Use a heavy bag or ball since it’s a low rep count. RC sub = 2 strict up/downs or 7 ring rows.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×10 (slow eccentric)
Strength
a) Squat Clean – 2×3, 4×2, 4×1 (start @ 70%)
b) DB Lateral Raises – 5×10
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 10 LR Continue with that pattern. Start @ 75% for the cleans & try to build to a heavier clean than last wk. Take extra sets at the end if needed.
Conditioning
5 RFT
10 DB Bench Press 80/45#’s
15 T2B
400m Run
WOD Notes: Goal is 15-19 minutes. DB Bench should be heavy for 10 reps! You shouldn’t have more than 3 reps in reserve especially after the first round. T2B Sub = T2R, hanging knee raises, or v-ups. 400m Run sub = 250ft versa climber (no bike allowed).
Assistance
a) GHD Sit-ups – 4×25 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)
Strength
a) Push Press – 5×5 (5 Sec Eccentric on 1st 2 reps) @ 75-80%
b) GHR – 5×10 or Hamstring Sliders – 4×15
—Superset a/b every 4 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly. 5 Sec count down for the 1st 2 reps, then you can lower quickly on the last 3.
Conditioning “20 Min Cap”
3 RFT w/ Partner
60/50 Cal Ski (RX+ = 70/55)
200m Sled Drag 150/115#
—Right into:
For Time w/ Partner
60 Push Jerks 165/110# (RX+ = 185/125#) – 65%
WOD Notes: Goal is to get under the 20 Min Cap. You need to SPRINT the ski every time you’re on it & alternate between run/walk on the sled drag. Go lighter if necessary on the sled. Try to finish each round in 5 minutes (15 min total) so that you can have time to finish the Jerks. Shoot to do quick sets of 5-6 at a time on the Jerks.
Assistance
a) 25 Sec on / 25 Sec off x 12 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
Strength
a) Back Squat – 6×6 @ 75-80%
b) DB Pull-over (2 DB’s) – 4×12 (heavy)
—Superset a/b every 4 minutes. Try to end around 80% for part (a). You should not be leaving more than 1-2 reps in the tank after set 3, so go heavy!
Conditioning
20 Min Clock
ODD RDs = 10 Burpee Box Jump Overs 24/20″ (RX+ = 15)
EVEN RDs = 20/16 Cal Row
***From the 10-14 minute mark, you will run an 800m. Pick up with the BBJO, at the 14 min mark.
WOD Notes: The goal is to finish each movement within the 60 Sec window for the entire WOD. If the 10 BBJO & 20/16 Cal Row is aggressive adjust the reps. I’d rather you stick to a rep scheme that’s challenging & doable instead of falling off after a few rounds. If you don’t want to run for some reason, you can bike 1500m or versa climb 450ft.
Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) One Arm High Pulls: 5×10 (each arm)
