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4/13/2024 – WOD

Conditioning
40 Min Clock – 4 RFT w/ Partner
ODD RD = 400m Sled Drag 135/95#
EVEN RD = 600m Run
20 Clusters (increasing by rd)
40 Double Dutch Burpees
***Max Snatch in the remaining 40 minutes

WOD Notes: Goal is to have 5-8 minutes to work up to a heavy snatch or you may just practice technique with a light weight. Cluster: m = 135/155/165/185# f = 95/105/115/125#. 

Announcement: The Running clinic has been cancelled. We will reschedule in May on a Saturday & hopefully have more interest. 

4/11/2024 – WOD

Strength
a) Deadlift (Hex or Barbell) – 5×3 @ 80%+ (build to a heavy 3), 1XME @ 70% (10+ reps)
b) DB Front Raises – 4×12
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Partner up with someone else to make clean-up quicker & transition into the WOD. 

Conditioning
18 Min AMRAP
15/12 Cal Assault Bike
7 Sandbag/Dball over Shoulder 125/90#
75 Double Unders
48ft Sandbag/Dball Walking Lunges 125/90#

WOD Notes: Goal is 4+ rds. Dball/bag should be a little lighter than normal. DU sub = 40-50 DU, 125 singles, or 150ft versa. Lunges = 4 mats down + 4 mats back w/ sandbag on your back.

Assistance
a) Face Pulls (pulley) – 4×10 (pause each rep for at least 2 sec)
b) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 1:30 between)

4/10/2024 – WOD

Strength
a) Push Press – 10/8/6/4/2 (heavy across all sets)
b) Strict Pull-ups – 5×10-12 (advanced = weight, novice = 4-5 negatives or banded pu)
—Superset a/b every 3:30. If 10-12 reps is too many you can mix in some banded.

Conditioning
15 Min AMRAP
18/15 Cal Ski
15 DB Deadlifts 50/35#   (RX+ = 60/40#)
12 DB Push Press 50/35#   (RX+ = 60/40#
2 Rope Climbs 15ft (1 Legless + 1 w/ legs) 

WOD Notes: Goal is 4-5 Rds. Only (1) head has to hit the floor for the DL. You should be able to do the PP unbroken but feel challenging after the first rd. RC sub = climb both with legs, climb 10-12ft, 3 up/downs, 4 heavy pulleys, or 12 Ring Rows.

Assistance
a) GHD Sit-ups – 12 EMOM x 10 (weighted)
b) DB Lateral Raises – 4×12

4/9/2024 – WOD

Strength
a) Bench Press (1 pause 1-3″ above chest + 2 pause on chest) – 5×3 @ 80%, 2XME @ 70% (8-10 reps)
b) GHR (4×12 – weighted) or Hamstring Sliders (4×15)
—You may build to a heavy set of 4 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. 

Conditioning “20 Min Cap”
6 RFT
250m Run
12 T2B
12 HR Push-ups  (RX+ = 15)
8 Hang Power Cleans 185/125#

WOD Notes: Goal is to get under the 20 min cap. HPC = 65% (should be unbroken almost every rd & feel challenging). 

Assistance
a) Hollow Rocks: 20 Sec on / 20 Sec off x 12 Sets
b) EZ Bar Skull Crushers – 4×12 (control eccentric)

REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

4/8/2024 – WOD

Strength
a) Back Squat – 10/8/6/4/2 (heavy for all sets)
b) DB Pull-over – 5×12 (heavy)
—Superset a/b every 3:30. Start @ 70% for the set of 10.

Conditioning
5 RFT
20 Wall Balls 20/14# to 10/9ft
10 Power Snatches 95/65#  (RX+ = 115/75#)
20/16 Cal Row

WOD Notes: Goal is 14-18 minutes. WB should be done in 1-2 sets each round & PS (55%) = quick singles or link 2-3 at a time. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than normal)
b) EZ Bar Bicep Curls – 4×12

REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

4/6/2024 – WOD

Conditioning “45 min cap”
4 RFT w/ Partner
250m Sled Drag (ODD = Forward 135/95#, EVEN = Backward 90/45#)
20 Dball Over Shoulder 150/115#
30 GI Janes
40 Front Rack Lunges (increase 10/5# by rd)

WOD Notes: Goal is to get under the 45 min cap. In order to do that you’re going to have to jog the majority of the sled drags and minimize walking as much as possible!!!! So go lighter if you have to! You can break up the work as needed. The last round of lunges should feel heavy!! 

REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

4/4/2024 – WOD

Strength “18 Min Clock”
a) Deadlift (Hex or Barbell) – 5×4 @ 80%+ (build to a heavy 4), 1XME @ 70% (10+ reps)
b) Box Jumps – 5×3 (max effort jump – use low box (12-20″ & land straight leg if possible)
c) DB Front Raises – 4×12
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Superset a/b back to back with 15 secs or less rest. Get your arms into your box jumps for momentum & try to jump as high as you can while landing soft.

Conditioning
Every 4 Min x 4 Rounds
400m Run or Sub 250-300ft Versa
3-5 Wall Walks  (RX+ = 7)
6 Hang Squat Cleans (increase by rd)

WOD Notes: This is meant to be active recovery for real! The run shouldn’t take more than 2-2:15! WW should take no more than 40 sec & should feel relatively easy, since there’s no muscular interference with other movements, so try to move through them quick! HSC = 60/65/70/75% by rd. You should be able to go unbroken rd 1&2, but have to break up round 3&4 so try to go heavy towards the end!

Assistance
a) Face Pulls (pulley) – 4×12 (pause each rep for at least 2 sec)
b) L-Sit Tap overs (Parallettes) – 5×20

4/3/2024 – WOD

Strength
a) Push Press – 5×5 @ 75-80% across all sets, 1xME @ 70%
b) Strict Pull-ups – 5×8-10 (advanced = weight, novice = 4-5 negatives or banded pu)
—Superset a/b every 3:30

Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
6 Laps Sandbag Bear Hug Carry 150/115#
12 T2B  (RX+ = 15)
Max Cal Row

WOD Notes: Goal is to have at least 45 secs to row fast each round. Try to go heavy on the carry since you have built in rest each round, but move quick with it. Each partner does 2 min of work followed by 2 min of rest. T2B sub = T2R, GHD SU, or hanging knee raises. 1 Lap = 5 mats.

Assistance
a) GHD Sit-ups – 4×30 (1/2 of them weighted)
b) DB Lateral Raises – 4×12

Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

4/2/2024 – WOD

Strength
a) Bench Press (2 pause 1-3″ above chest + 2 pause on chest) – 5×4 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 4 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. 

Conditioning – “20 Min Cap”
3 RFT w/ Partner
200 Double Unders
30 Power Cleans (increase by rd)
60/50 Cal Ski (Max cal ski the last rd if you finish under 20 min)

WOD Notes: Goal is to finish under the 20 min cap. You will work at the same time for the DU (PC & ski is “you go, I go”). DU sub = 50 DU each, 150 singles each, or 200ft versa each. PC: m = 165/185/225#, f = 110/125/155# (55/65/80%). Try to make a big jump for the 3rd round and take your time with the reps. 

Assistance
a) 5 Sets: 30 Sec Hollow Rocks + 30 Sec Russian Twists (weighted)
b) EZ Bar Skull Crushers – 4×10 (control eccentric)

4/1/2024 – WOD

Strength
a) Back Squat – 5×5 @ 80% (across all sets)
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30

Conditioning
8 RFT
5 Devil Press 50/35# 
7 DB Thrusters 50/35#  
9/8 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. Reset monitors after each round. You may need to take a few extra seconds of rest after your 4th DP rep before you do your 5th so that you can hit the thrusters unbroken.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than normal)
b) Barbell Bicep Curls – 4×12

Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa