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1/27/2021 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 (heavier than wk 1 – 75%+)
b) DB Bench Press – 5×6 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Go heavier than normal on DB’s.

Conditioning
14 Min AMRAP
12/9 Cal Ski
8 Deadlift 275/185# (60%)
3 Wall Climbs  (RX+ = 48ft HS Walk)

WOD Notes: Goal is 5+ rds. DL should be touch n go for most of the reps but feel challenging. You should have to wait a few sec before picking bar up after the ski. WC Scale = 2 reps or 20 Shoulder Taps.

Assistance
a) GHR Raises or Back Extensions (GHD) – 4×10
b) DB Reverse Flies – 4×15 (slow eccentric)

1/26/2021 – WOD

Strength
Clean + Hang CL + 1 Jerk – 5 sets @ 80-90%+
—One set every 2 min. Heavier than last wk. Squat 1 or both of them.

Conditioning
2:30 Min AMRAP x 6
20/16 Cal Row  (RX+ = 25/20)
15 T2B
Rounds 1-3: Max Push Press 165/105#
Rounds 4-6: Max Push Jerks 195/125#
—Rest 1 min between rounds

WOD Notes: Record total PP reps & PJ reps. Goal is to have at least 30 secs to get as many reps with the barbell & aim for 10 reps/rd. Use around 65% for both your PP & PJ. You should be able to link at least 5 reps at a time with little break.

Assistance
a) Banded Lateral & Front Raises – 4×12 each exercise
—Attach low/light band to an upright on the rig. Try to have constant tension on the band throughout & use a PVC (face away) for FR.
b) 6 Sets: 20 Sec Hollow Rock + 20 Sec Hollow Hold

1/25/2021 – WOD

Strength (week 4)
a) Back Squat – 5×3 @ 85%+ 1 ME @ 77% (8+ reps – slightly heavier than last wk)
b) One Arm High Pulls  – 4×10 (each arm – slow eccentric)
—Superset a/b every 3 minutes

Conditioning
4 RFT
12 Weighted Burpees 50/35#  (RX+ = 60/40#)
15 DB Hang Cleans 50/35#
60 Double Unders
18/14 Cal Assault Bike

WOD Notes: Goal is 12-16 min. Use same DB for burpees/hang cleans. DU sub = 30 DU, 100 singles, or 120ft versa. You should be able to avg 4 min or less/round. 

Assistance
a) Weighted Plank – 10 sets 30 sec on / 30 sec off (heavier than last wk)
b) Banded Abduction (attach band to rig & have constant tension) – 3×15 each leg

1/23/2021 – WOD

Conditioning (40 min cap)
For Time w/ partner
200/160 Cal Row
8 Rounds of “Cindy-Karen”
30 Bear Complex 185/125#
8 Rounds of “Cindy-Karen”
200/160 Cal Row

WOD Notes: Goal is sub 40. You can break up the work anyway you’d like. Cindy-Karen = 5 Strict C2B PU + 10 HR Push-ups + 15 Wall Balls 20/14#. You should be sprinting the row! Only movement where you work at the same time is “Cindy-Karen”. Bear Complex = Power clean + FS + Jerk + BS + Jerk.

1/21/2021 – WOD

Strength
2 Position Snatch – Hang + Floor
—8 sets @ 70-85%. Every 90 sec do a set.

Conditioning
Every 4 Min x 5 Sets
12 Bulgarian Split Squats (6R+6L) – Increase weight each rd
100ft OH Carry (R) + 100ft OH Carry (L) – Heavy DB
2 Rope Climbs 20ft

WOD Notes: Goal is to have around 1 minute rest each round so that you can recover and change weights. This is similar to last Thursday’s WOD where it will be lower intensity & working on going heavy on the split squats. RC sub = 8-10 strict Pull-ups or 10-15 ring rows.

Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) DB Front Raises + DB Lateral Raises – 4×10
c) Weighted Sit-ups – 4×25 (rest 45 sec between)

1/20/2021 – WOD

Strength
a) Deadlift (3″ rise) – 5×4 @ 77% + 1 ME Set @ 72% (8+ reps)
b) DB Bench Press (DB Touching) – 5×8 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. DB should be touching so will be less ROM & will hit triceps more.

Conditioning
15 Min AMRAP
10 (Burpee + 2 DB Snatches) 50/35#  (RX+ = 60/40#)
20 T2B
70 Double Unders

WOD Notes: Goal is 4+ rds. You will use 1 DB, where you will drop down into burpee with one hand on DB, bring your feet up then do 1 DB snatch each arm. I’d recommend swinging DB through your legs. T2B sub = T2R, v-ups/sit-ups or you can do a mix of T2B/V-ups. DU sub = 35 du, 130 singles, or 140ft versa.

Assistance
a) DB Reverse Flies – 4×15
b) Banded Lat Pulldown (arms straight) – 4×20

1/19/2021 – WOD

Strength
Clean + Hang CL + 2 Jerks – 5 sets @ 75-85%
—One set every 2:30. Heavier than last wk. Squat 1 or both of them.

Conditioning
For Time
30/23 Cal Assault Bike
30 Hang Clean n Jerk (15 @ 155/105# + 15 @ 205/135#)
30/23 Cal Assault Bike

WOD Notes: Goal is 8-12 min. BB weights should be around 55% & 70%. Bike should take no more than 2 minutes each time, so try to do short bursts with limited rest periods or hold a steady RPM. 

Assistance
a) One Arm Shoulder Press – 4×8 each arm (3 sec eccentric)
b) 5 Sets: 20 Sec Flutter Kicks + 20 Sec Hollow Rock + 20 Sec Hollow Hold

1/18/2021 – WOD

Strength (week 3)
a) Back Squat – 5×4 @ 80%+ 1 ME @ 75% (8+ reps – slightly heavier than last wk)
b) DB Bent-over Rows – 4×10 each arm (pause w/ DB at armpit)
—Superset a/b every 3 minutes

Conditioning
6 Rounds (interval style)
8 Box Step-ups 20″ (increase wt every 2 sets)
12 Lateral Burpees Over Bar
15/11 Cal Ski
—Rest 1 min between rounds

WOD Notes: Goal is sub 2:30 each rd. Subtract 5 min from total time & record score. MRX (135/145/155#), WRX (95/105/115#). You must stand tall on the box before putting other foot down & stand tall on the burpees before/after jumping over bar. You may step over if jumping will take too long. Step-ups (BB front rack) should be challenging even on the first 2 rounds since it’s only 8 reps.

Assistance
a) Weighted Plank – 10 sets 30 sec on / 30 sec off
b) Banded Abduction (attach band to rig) – 3×12-15 each leg

1/16/2021 – WOD

Strength
a) Bulgarian Split Squats – 4×6 (each leg – heavy)
b) Strict Pull-ups – 4×8-10 reps
—Superset a/b every 3 min

Complete For Time w/ a Partner
400m Partner Sled Drag 135/90#
12 Wall Climbs or 40 C2B Pull-ups  (RX+ = 30 Muscle-ups)
30 Dball over Shoulder 150/100#
800m Run
30 Dball over Shoulder 150/100#
12 Wall Climbs or 40 C2B Pull-ups  (RX+ = 30 Muscle-ups)
400m Partner Sled Drag 135/90#

WOD Notes: Goal is sub 25. You will pick whether you want to WC or kipping C2B PU. If you came on wednesday, you may want to choose wall climbs since we did GI Janes then. You should be able to walk very fast or jog slow with the sled. You may drag your own sled as well if you don’t feel comfortable getting too close to someone else. 

1/14/2021 – WOD

Strength
3 Position Snatch – Above Knee + Below Knee + Floor
—6 sets @ 70-80%. Goal is no misses. Every 2 min do a set.

Conditioning
Every 5 Min x 4 Rounds
12 Overhead Squats 135/95# (Increase each rd)
100ft One Arm Farmer’s Carry (R) 100/70# DB
100ft One Arm Farmer’s Carry (L) 100/70# DB
30/23 Cal Row

WOD Notes: This WOD is meant to be lower intensity where you’re focusing on moving with good technique. Try to go heavy on the one arm FC! You will increase the weight each round for the OHS & try to work up to a heavy set of 12 by the 4th rd. You should be able to get over a min rest each round.

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Glute Ham Raises GHD – 4×12