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10/6/2021 – WOD

Strength
Snatch – 1 Every 45 Sec x 5 + 1 Every 60 Sec x 5
—Work up to a heavy single. If you need more than 10 sets that’s fine

Conditioning
10 RFT
8/6 Cal Assault Bike
3 Strict Pull-ups + 3 Kipping C2B  (RX+ = 3 Strict C2B + 3 Bar MU)
3 Dball Over Shoulder 150/100#

WOD Notes: Goal is 15-19 minutes. Bike should take less than 45 sec each rd. Pull-up sub = 6 banded strict PU or 6 ring rows (set feet up to where they are difficult for 6 reps). Dball/bag should be heavier than normal so challenge yourself. You may do 1-2 heavy reps & 1 light rep as well.

Assistance
a) Weighted Sit-ups – 10×10 or GHD Sit-ups (rest 15 sec between sets)
b) Barbell Skull Crushers – 4×8 (3 sec eccentric)

Food of Week Challenge – Week 2
1) Apple – 3 servings 
2) Avocado – 3 servings
3) Almond (butter, milk, or nuts) – 3 servings
4) Bison – 1 serving
***You can still sign-up at the bottom of class sign-up sheet to be eligible to win prizes at the end of 8 weeks!

10/5/2021 – WOD

Strength
a) Push Press – 15 Min to Work up to a heavy single
b) Hollow Hold – 5×30-45 Sec
—Superset a/b in the beginning when weight is still light

Conditioning
For Time
40/32 Cal Ski
20 Push Jerks 155/105#
150m Sled Drag 90/60#
30/25 Cal Ski
15 Push Jerks 185/125#
150m Sled Drag 90/60#
20/16 Cal Ski
10 Push Jerks 205/135#
150m Sled Drag 90/60#

WOD Notes: Goal is 14-18 min. Ski should take about 3/2/1 min by round. Jerks should be done in 2-3 sets the first 2 rounds and 1-2 sets the last rd. Weight is 55/60/65% by rd.

Assistance
a) DB Lateral/Front/Rear Raises – 3×12 each
b) Hip Adduction (rower seat) – 3×10 each leg

10/4/2021 – WOD

Strength
a) Back Squat – 15 Min to Work up to a heavy single
b) One Arm High Pulls – 4×12 each arm

Conditioning
5 RFT
10 Power Clean 165/105#
20 Wall Balls 20/14#  (RX+ = 30/20# to 10/9.5ft)
60 Double Unders

WOD Notes: Goal is 13-17 min. PC = 60% of PC max. Should be quick singles or touch n go a few reps the first round. WB should be done in 1-2 sets. DU sub = 30 DU/80 singles/120ft versa climber. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls (alternating) – 4×20

10/2/2021 – WOD

Conditioning (40 Min Cap)
3 RFT w/ Partner
80/60 Cal Assault Bike
40 T2B
60 (2) Arm DB Snatches 50/35#
40 T2B
60 DB Thrusters 50/35#

WOD Notes: Goal is sub 40 min. T2B sub = knee over hips, leg raises, or weighted sit-ups. This WOD is “you go, I go”.

9/30/2021 – WOD

Strength
a) Deadlift – 6×2 @ 85%+, 1×8-12 Reps @ 75%
b) DB Lateral Raises – 3×10 Reps ODD RD
     DB Front Raises – 3×10 Reps EVEN RD
—Superset a/b every 3 Min

Conditioning
6 RFT
400m Run
12 Box Jump Overs 30/24″ (use hands to get over)

WOD Notes: This is a CAP workout. You should be able to have consistent movement throughout this WOD. Goal is 3 min rds so under 20 minutes total. 

Assistance
L-Sit Tapovers – 8×12 (lift feet back and forth over KB or line)

REMINDER: Sign-up for the 8 Week Nutrition Challenge at the bottom of Sign-up sheet by this Sunday in order to be eligible to win awesome prizes & there’s no entry fee!! Week 2 will have more foods that you will need to consume. Try to keep eating beets & broccoli week 2 as well!!

9/29/2021 – WOD

Strength
a) Clean – 6×2 @ 80% (your choice to pwr/sq)
b) Dips (Bar/Ring) – 5×8 (focus on slow eccentric)
—Superset every 2:30

Conditioning
4 RFT
1 Rope Climb 20ft
10 (DB Clean + DB Hang Clean) 50/35#
1 Rope Climb 20ft
10 (HR Push-up + Burpee)

WOD Notes: Goal is 11-15 min. RC sub = climb 12-15ft or 3x pulleys or 2x up/downs. Try to make push-ups as strict as possible!!

Assistance
a) 30 Sec Russian Twists + 30 Sec Flutter Kicks – 4 sets
b) Glute Ham Raises 4×10 or Banded Leg Curls – 4×15 each leg

9/28/2021 – WOD

Strength
a) Back Squat – 6×2, 1xME @ 75% (1 Pause + 1 Regular) @ 85%+ (heavier than last wk)
b) Strict Pull-ups – 5×10 (use band if necessary)
—superset a/b every 3 minutes

Conditioning
5 Rounds For Time
500/350m Row
– After each row, perform 2 double unders for each row pull taken to complete 500/350m

WOD Notes: This is a CAP WOD. You will do the same amount of single unders as double unders. Goal is 16-20 minutes.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 4×12 each arm

9/27/2021 – WOD

Strength
a) Push Press – 6×2 @ 85%+, + 1 Set of Max Reps @ 75% (8-12 reps)
b) Weighted Sit-ups (weight behind head) – 5×20 
—Superset a/b every 2:30

Conditioning
For Time
15 Power Snatches 135/95#
25 Overhead Squats 135/95#
75/60 Cal Ski
25 Overhead Squats 135/95#
15 Power Snatches 135/95#

WOD Notes: Goal is 10-14 minutes. PS should take between 60-75 sec the first round. OHS should be done in 2-3 sets max. If OH mobility is lacking you may do front squats. Ski should take 4-5 minutes. 

Assistance
a) Barbell Bicep Curls – 5×10
b) Barbell Skull Crushers – 5×10

9/25/2021 – WOD

Conditioning (35 min cap)
3 RFT w/ a Partner
600m Run (w/ 30/20# ball)
50 (Burpee + T2B)
20 (2 Power CL + 2 FS + 2 Jerks) m: 135/155/175#, f: 95/105/125#

WOD Notes: Goal is to get under 35 min cap. Run = 3 min. Burpee+T2B = 3 min. Barbell complex each round should be around 5 min (11 min rounds on avg). Weights are 45%, 50%, 55% of CnJ by round. 

Announcement: Food of the Week Challenge starts next week and will go for the next 8 weeks! The point of this challenge is to introduce healthy foods into your diet so that you can make these food choices a part of your lifestyle. The health benefits of each food will be listed on the whiteboard every week which the coach will go over. You will get entered into a drawing to win a Kimberton Whole Foods Gift Card if you incorporate that food of the week into your diet. You will have an opportunity to have 8 entries by the end of the challenge. 

9/23/2021 – WOD

Strength
Hang Snatch – 6×3 @ 70%
—1 Set every 90 Sec. Work up to 80% by the end.

Conditioning
10 RFT w/ a Partner
8 Front Rack Lunges (heavy)
10 C2B Pull-ups  (RX+ = 7 Bar MU)
8 Laps Bear Hug Carry 150/100#

WOD Notes: Partner A will complete one round while Partner B rests. You will do 5 rounds each. Every round should take under 90 secs. Choose a weight for lunges that will be challenging for 8 reps each rd. If you want to start lighter the first round that’s ok but increase the weight for rd 2. C2B Sub = chin over bar or banded pu. 1 Lap = 30ft.

Assistance
a) L-Sit Tapovers – 8×12 (over a KB or a line on ground)
b) One Arm High Pulls – 4×10 each arm