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1/12/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 6×3 @ 77%
b) Straight Arm Pull downs (pulley) – 5×8 (control eccentric)
—Superset a/b every 3 minutes

Conditioning
1:30 Min AMRAP x 12 (interval style w/ partner)
15 Heavy Wall Balls (30/20#) to 10/9.5ft
Max Cal Ski
—Rest 1:30 between rounds

WOD Notes: Goal is to have around 60 sec each round to get as many cals. Men should aim for 20+ and women 12+. Score = total cals. You may keep monitor running, but you will have to hit buttons to keep it on. 

Assistance
a) GHD Sit-ups (weighted) – 10×10 (sub: weighted sit-ups)
b) Barbell Bicep Curls – 4×10

1/11/2022 – WOD

Strength
a) BB Seated Shoulder Press – 5×7 (heavier than last wk)
b) BB Good Mornings – 4×10
—-Superset a/b every 3 min

Conditioning
5 RFT
8 Deadlifts (increasing RD 3 & 5)
12 T2B
3 Wall Walks (RX+ = 60ft HSW)
30 Lateral Bench Hop Overs

WOD Notes: Goal is 12-16 min. DL = 55/60/65%. T2B sub = weighted su/leg raises. WW sub = walk 1.5 laps around box or 30 shoulder taps. Try to move quickly on the hop overs and you must stand up on each one.

Assistance
a) 30 Sec Hollow Hold + 30 Sec Hollow Rock: 4 Sets
b) BB Skull Crushers – 4×10

1/10/2022 – WOD

Strength
a) Back Rack Lunges (5″ Deficit) – 4×10 (build)
b) Strict Pull-ups (wide grip) – 4×10
c) V-ups or Tuck-ups – 4×30-45 Sec
—Superset a/b/c every 4 minutes. Use same weight or a little lighter than last wk for lunges since deficit is more. 

Conditioning
4 RFT
10 Devil Press 50/35#
20/16 Cal Assault Bike
80 Double Unders

WOD Notes: Goal is 13-16 min. DP should take around 1 min each round, Bike = 1:30 at the most & DU = 1 minute. DU sub = 100 singles or 160ft versa. 

Assistance
a) Weighted Plank – 4 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 5×8 each arm

1/8/2022 – WOD

Conditioning “35 min cap”
Complete For Time w/ Partner
120/90 Cal Row
60 Overhead Squats 135/95#
10 Rope Climbs 15ft  (RX+ = 20ft)
60 Dball Over Shoulder 125/80#
10 Rope Climbs 15ft (RX+ = 20ft)
60 Overhead Squats 155/105#
120/90 Cal Row

WOD Notes: Goal is sub 35 min. You should be pushing the row at 90%+ effort and break it up as needed. OHS sub = Front squats and switch as needed. Use 50/55% of 1RM. RC sub = 2 heavy pulleys/rc or 6-7 RR/RC. 

1/7/2022 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×4 @ 70%
b) Glute Ham Raises – 5×8 or Leg Curls (Monkey feet) – 4×8 each leg 
c) Lateral/Front/Rear Raises – 4×10 each movement

1/6/2022 – WOD

Strength
3 Cleans + 3 Jerks x 5 Sets @ 70-80%
—One set every 2 minutes. Work up to a heavy complex at the end.

Conditioning
10 RFT
4 DB Clean n Jerk 70/45#
6 C2B Pull-ups (RX+ = 3-4 Bar MU)
8 Push-ups (hands on DB) (RX+ = 10)
***Complete 2x200ft on versa climber at some point in the WOD.

WOD Notes: Goal = 13-17 min. You should be able to avg around 1 min/rd. Versa Climber should take around 2 min each time you get on it. DB’s should be relatively challenging for 4 reps each round & not feel like a paper weight! Only one head has to touch the ground. You will follow one person for the versa climber portion of the workout.  

Assistance
a) L-sit (tapovers) – 5×20 (use kB or lift feet up/over line)
b) DB Bench Press – 5×8 (3 sec eccentric)

1/5/2022 – WOD

Strength
a) Back Squat (2 sec pause) – 5×4 @ 75%
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes

Conditioning
1 Min AMRAP x 6 Rounds
10 T2B  (RX+ = 15 T2B)
Max Cal Assault Bike
—Rest 2 minutes

WOD Notes: This doesn’t look like it will be hard, but it’s supposed to be almost 100% effort on the bike each round. You should be hitting RPM’s that you never hit before because we rarely do all out sprints on the bike. You should NEED the 2 minutes of rest, so sprint!! Score = sum of cals for all 6 rounds. Make sure bike is next to where you’re doing T2B for quick transitions. T2B should take 25-30 sec max.

Assistance
a) One Arm High Pulls – 5×8 (each arm)
b) Hip Abduction (monkey feet) – 3×10 (each leg)

1/4/2022 – WOD

Strength
a) Seated BB Shoulder Press – 5×8 (heavy)
b) Back Extensions – 4×10 (DB behind head – slow tempo)
—Superset a/b every 3 minutes

Conditioning
150/110 Cal Ski For Time – 15 Min Clock
*Every 1:30, starting at 0:00 do:
ODD Rds = 50 Double Unders
EVEN Rds = 8 Hang Power Cleans 185/125#

WOD Notes: Goal is to try & finish the calories in under 15 minutes, which is going to be tough. You need to avg 15/11 cals every 1:30 in order to finish. DU sub = 25-30 DU or 75 singles. HPC = 65% (unbroken each rd but feel challenging). 

Assistance
a) Tabata Hollow Rocks – 10 Rounds
b) Tricep Push downs (rope pulley) – 4×10

1/3/2022 – WOD

Strength
a) Back Rack Lunges (3″ Deficit) – 4×10
b) Strict Pull-ups (close-grip) – 4×10
c) V-ups or Tuck-ups – 4×30-45 Sec
—Superset a/b/c every 4 minutes. Build to heavy set of 10 on lunges (elevate front foot). 1st set can be a little lighter but try to make sets 2-4 challenging!

Conditioning
12 Min Clock
5 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
7 Power Snatch 115/75#
8 Burpee Box Jump Overs 24/20″
9 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
11 Power Snatch 135/95#
8 Burpee Box Jump Overs 24/20″
13 Power Snatch 155/105#
***Max Burpee Box Jump Overs 24/20″ in remaining time

WOD Notes: Goal is to have 2+ minutes at the end to get as many BBJO. Score = total reps. Snatch = 50/55/60% of PS. should be touch n go or quick singles on the light bar, then quick singles the rest of the way.

Assistance
a) Weighted Plank – 8 Sets: 30 sec on / 30 sec off
b) BB Bicep Curls – 4×10 (control tempo down)

12/31/2021 – WOD

Conditioning
Complete For Time w/ Partner
Buy In: 2021 Meter Row
10 Rounds
20 Wall Balls 30/20# to 10/9.5ft
12 Strict C2B Pull-ups (RX+ = 8 Bar MU)
Buy out: 2021 Meter Row

WOD Notes: Goal is sub 30 minutes. The row should take no more than 8 minutes with a partner. I would suggest switching every 500 meters & try to hold about 90% effort. Each round should take no more than 1:15-1:30 at the most. C2B Sub = chin over bar or a band that will be difficult for 6 reps each round but not failure.