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1/13/2021 – WOD

Strength
a) Deadlift – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
b) BB Bench Press (normal grip) – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
—Superset a/b every 3 minutes. 

Conditioning (2o min cap)
5 RFT
21/17 Cal Ski
15 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
9 GI Janes

WOD Notes: Goal is 15-20 min. DB Snatches should feel relatively light to where you can do them unbroken & switching in the air. Choose a bar above your height for the GI Janes if you can do a strict pu. 

Assistance
a) Reverse Flies – 4×15
b) Lateral + Front Raises – 4×12 (pause at the top for 2 sec each rep)

1/12/2021 – WOD

Strength
Clean + Low Hang CL + Hi Hang CL + 2 Jerks – 5 sets
—One set every 2:30. Heavier than last wk

Conditioning
2 Min AMRAP x 6
30-60 Double Unders
15 T2B
*Max Clean n Jerks (m:185/205/225#) (f: 115/135/155#)
—Rest 1 min between rounds.

WOD Notes: You will change weights every 2 rounds. Use around 60/67/75%. You should have about 1 min each rd on the CNJ. DU should take 30-40 sec & T2B 30 sec at the most!  T2B sub = T2R or a combo of T2B + V-ups or sit-ups. 

Assistance
a) Barbell Skull Crushers – 5×10
b) Barbell Ab Rollouts (use small diameter plates) – 5×10

1/11/2021 – WOD

Strength (week 2)
a) Back Squat – 5×5 @ 77% + 1 ME @ 72% (10+ reps – slightly heavier than last wk)
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
For Time (w/ partner)
80/60 Cal Assault Bike
150 Wall Balls 30/20# to 10/9.5ft
80/60 Cal Assault Bike

WOD Notes: Goal is 13-17 min. Bike should be 30 sec on / 30 sec off or 10 cal on / 10 cal off. You should be able to hold over 75 RPM for men & 65 RPM for women. WB should take around 5 min where you do 10 on & 10 off. Make your transitions fast!

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 5×10

1/9/2021 – WOD

Strength
3 Position Snatch – Ground + Below Knee + Above Knee
—5 sets @ 75-80%. Goal is no misses

Conditioning
3 RFT (w/ partner)
50/40/30 Power Snatches (m:115/135/165#) (f:75/95/115#)
40 C2B Pull-ups  (RX+ = 30 Bar Muscle-ups)
50/40/30 Thrusters (m:115/135/165#) (f:75/95/115#)
50 Double Dutch Burpees

WOD Notes: Goal is sub 35 min. You will use a light/med/heavy weight for the snatches/thrusters. They should be the same weight for both movements each round. C2B sub = chin over bar, banded pu, or ring rows (do not scale reps). You will work at the same time for the burpees only & do 25 each/rd.

1/7/2021 – WOD

Strength
a) Split Squats – 5×6 (each leg – heavier than last wk)
b) Close-Grip Pull-ups – 5×6 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
4 RFT
5 Wall Climbs (RX+ = 72ft HS Walk)
5 Dball/Sandbag Squats 150/100#
72ft Carry on Shoulder 150/100#
5 Dball/Sandbag Squats 150/100#
72ft Bear Hug Carry 150/100#
75 Double Unders

WOD Notes: Goal is 13-16 min. WC/HS Walk should take no more than 1 min. You will walk 6 mats out and 6 mats back for the carries. DU sub = 1/2 DU, 125 singles, or 150ft versa. Alt shoulders by round for squats/carry.

Assistance
a) Weighted Sit-ups – 4×20 (slow eccentric each rep)
b) Glute Ham Raises – 4×10 or Banded Leg Curls – 4×25 each leg

1/6/2021 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×5 @ 70% + 1 ME Set @ 65% (10+ reps)
b) BB Bench Press (close-grip) – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
—Superset a/b every 3 minutes. Stand on 35-45# bumper for deficit. Focus on bringing hips down lower and using quads off the floor more. Go lighter on the % if you feel safer doing that. We are doing 2 waves of this deficit.

Conditioning (10 min cap)
3 RFT
25 Russian KB Swings 88/70#
25/20 Cal Assault Bike

WOD Notes: Goal is sub 10! Russian swings should be unbroken each round! Think about hinging your swing & not squatting it!

Assistance
a) Reverse Flies – 4×15
b) Lateral + Front Raises – 4×10 (pause at the top for 2 sec each rep)

1/5/2021 – WOD

Strength
Clean + Low Hang CL + Hi Hang CL + 3 Jerks – 5 sets
—One set every 2:30. Try to squat one of the reps.

Conditioning
For Time
40/32 Cal Ski
25 T2B  (RX+ = 30)
20 Power Cleans 155/105#
40 Push Jerks 155/105#
20 Power Cleans 155/105#
25 T2B  (RX+ = 30)
40/32 Cal Ski

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, sit-ups, or v-ups. If you can do T2B, but 25 is a big number you can accumulate 25 reps of T2B & something else. PC/PJ = 65%. PC = quick singles & PJ should be done in sets of 8-10 reps. 

Assistance
a) Banded Tricep Push-downs – 4×20
b) 25 Sec Hollow Rocks + 25 Sec Hollow Hold – 5 sets

1/4/2021 – WOD

Strength (week 1)
a) Back Squat – 5×6 @ 75% + 1 ME @ 70% (10 reps)
b) 10 DB Bicep Curls + 20 sec gun walk – 4 sets

Conditioning
4 RFT
10 Devil Press 45/30#
20 Box Jump Overs 30/24″
30/24 Cal Row

WOD Notes: Goal is 15-20 min (avg 4 min/rd). DP should be 5# lighter than you normally use. You may do lateral box jump overs.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Hip Adduction on rower (knee goes on seat) – 3×10 (each leg)

12/12/2020 – WOD

Conditioning – At Home WOD
30 Min AMRAP or 3 RFT
20 DB Snatches (alternating) 90/60#
40 Wall Balls 30/20# to 10/9.5ft
60/45 Cal Ski/Row/Bike

WOD Notes: Goal is to finish the 3 rounds in under 30 min. DB Snatches/Wall Balls should be heavier than normal.

12/10/2020 – WOD

Strength
Every 2 Min x 6 Sets – 3 Snatches @ 75-80%
—Stay light & work on technique with no misses

Conditioning
14 Min Clock – 4 Rounds
5 Wall Climbs  (RX+ = 72ft HS Walk)
30/23 Cal Row
*Max Sec Bear Hug Sandbag/Dball Carry 150/100# in remaining time

WOD Notes: Record 2 scores: 4 Rd couplet & # of seconds of bear hug carry. Try not to save energy for the carry at the end & sprint the row the 4th rd! WC sub = 30 shoulder taps in pike position w/ feet elevated or 72ft slider walk.

Assistance
a) GHD Hip Extensions (weighted in front) – 4×12 (Advanced: GHR)
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes