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5/18/2021 – WOD

Strength
a) One Leg RDL – 4×8 each leg
—Rear foot elevated, lower until plates are just off the floor.
b) DB Z Press – 4×10 (Use 2 db & go a lighter than normal)
—Superset a/b every 3 minutes

Conditioning
6 RFT
5 Dball over Shoulder 150/100#
Run 250m

WOD Notes: Goal is sub 12 min (avg 2 min/rd or less). You should be able run at a 5k pace or faster for each 250m (if you know what your 5k time is). You can set-up your balls/bags outside if you want as well.

Assistance
a) Landmine BB Rotation Twists – 4×12-16 Repsp
b) One Arm High Pulls – 4×12

5/17/2021 – WOD

Strength
a) Box Squats – 5×5 @75%
—Set up a box so that it’s just below parallel. Reach hips back further than a normal squat so that shin is more vertical. Pause on box and explode up.
b) One Arm OH Carry – 3×50 Yards each arm (heavy)

Conditioning
3 RFT
1 Round Heavy “DT” 185/125#
3 Rounds of “Cindy”
500m Row

WOD Notes: DT = 12 DL + 9 HPC + 6 PJ. Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats. Goal is sub 19 min. You should have to break up the HPC 1x and do jerks all unbroken. You may do the pullups strict or kip them.

Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off
b) DB Bicep Curls + DB Skull Crushers – 4×10 each

5/15/2021 – WOD

Conditioning
For Time – w/ a Partner
800m Run
30 Squat Clean n Jerks 155/105#
200/160 Cal Row
30 Squat Clean n Jerks 185/125#
800m Run

WOD Notes: Goal is sub 30 min. Cnj = 50/60%. You will run together, however one partner may run ahead if necessary or the other can scale the run to 600m. The CnJ/Row are “you go, I go”. You may break up the work as needed, but try to use the row as sprints, since you have rest!

5/13/2021 – WOD

Strength
a) Front Rack Lunges (5″ deficit) – 1×10, 2×8, 2×6 (make each set tough for each rep range. More deficit than you’ve been doing.)
b) Weighted Push-ups – 5×10-15 (DB on back in between shoulder blades)
—Superset a/b every 3 minutes. You may elevate hands on bench for a sub.

Conditioning
10 RFT
5 Deadlifts 295/195# (65%)
7 T2B
9/7 Cal Assault Bike

WOD Notes: Goal is sub 15 min. DL should be touch n go for all 5 reps. You should only have to rest for a few secs after you come off the bike. Weight shouldn’t feel super light or too heavy. T2B sub = T2R, weighted leg raises/sit-ups. Reset monitors each round!

Assistance
a) Glute Ham Raises – 4×12 (or lower yourself from the top slowly for 6 reps)
b) L-Sit Tapovers – 5×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

5/12/2021 – WOD

Strength
Snatch + Hang Snatch – 10 Sets @ 70-80%
—One set every min for first 5 sets, then every 90 sec after that. Squat if you have the mobility

Conditioning
3 RFT
150m Sled Drag 90/60#
15 DB Hang Clusters 45/30#
15 C2B Pull-ups  (RX+ = 10 MU)
25/20 Cal Ski

WOD Notes: Goal is sub 20 min. DB HC should be done in 1-2 sets. C2B sub = chin over bar or banded Pu. Larger classes can start with the ski erg & work their way backwards & finish with the sled drag last.

Assistance
a) GHD Sit-ups – 10×10 (rest 20 sec between)
b) Barbell Bicep Curls – 5×10 

5/11/2021 – WOD

Strength
Push Press – 15 Min to Work up to a heavy single + 1 ME Set @ 75% (10+ reps)

Conditioning
2021 AGOQ WOD #3 – For Time
75 Power Cleans 135/95#
300 Double Unders

WOD Notes: Goal is sub 15 min. PC should be about 50% of your max power clean (should feel light to where you can muscle clean or power clean all of them & do singles). Please make sure weight that touches the floor is more than empty bar. DU sub = 500 singles or 600ft Versaclimber.

Assistance
a) Banded Leg Raises – 4×15 (attach band to rig, lay on bench, constant tension on band)
b) Lateral/Front/Rear DB Raises – 3×12 each

5/10/2021 – WOD

Strength
20 Min to Work up to a heavy 1RM Back Squat, Front Squat, or OHS (your choice)
***If you have extra time get the assistance work done before or after WOD.

Conditioning
AGOQ WOD #5 – 12-9-6 Reps of:
Overhead Squats 165/115#
Burpee Box Jump Overs 30/24″
—Rest 2 minutes
For Time
20 Overhead Squats 135/95#
20 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 4-9 minutes for the first part & sub 3 minutes on the 2nd part. You should pick a weight where you can go unbroken all 3 rounds but should be challenging. The weight should feel lighter on the 2nd part but all 20 reps should be unbroken.

Assistance
a) Weighted Plank – 6 Sets: 45 sec on / 45 sec off
b) Strict Pull-ups – 5×8-10 Reps (use band/weight that’s difficult for that rep range)

5/8/2021 – WOD

Conditioning
10 RFT w/ a partner
2 Rope Climbs 15ft
8 Power Snatches 155/105#
16 Double Dutch Burpees
24 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is sub 35. Make your transitions fast! This WOD is “you go, I go” except for the burpees you will work at the same time. You will cut everything in half unless your partner is struggling (you can do more reps). PS = 70% of PS. RC sub = 2 heavy pulleys, 1 up/down, 6-8 ring rows.

5/6/2021 – WOD

Strength
a) Front Rack Lunges (3″ deficit) – 5×6 (heavier than last wk – stand on plate)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
3 RFT
100 Double Unders
100 Yard Bear Hug Dball/Bag Carry 125/80#
30/25 Cal Row

WOD Notes: Goal is 14-18 min. DU sub = 150 singles or 1/2 Dubs. You will carry bag/ball to the opposite side of street curb & back. 

Assistance
a) Hip Adduction (use rower seat) – 3×12 (each leg)
b) Barbell Bicep Curls – 4×12 

5/5/2021 – WOD

Strength
a) Power Clean + Hang Power Clean – 5 Sets @ 80%+
b) DB Bench Press – 5×10
—Superset a/b every 3 min

Conditioning
For Time
40/32 Cal Ski
30 T2B
30 Power Clean 185/125#
30 T2B
40/32 Cal Ski

WOD Notes: Goal is 12-16 min. T2B sub = T2R, Knee Raises, or Sit-ups. Ski/T2B should take no more than 2-2:30 each rd. Cleans should take around 3-5 minutes. 

Assistance
a) GHD Sit-ups – 5×20 (rest 45 sec between)
b) Banded Tricep Extensions – 4×20-25 Reps