10/30/2020 – WOD
Strength
a) Back Squat – Work up to a heavy triple, then do 1 set max reps @ 75%
b) DB Lateral Raises/Front Raises – 4×12 Each
c) Back Extensions – 4×10 + 15-30 sec hold at parallel
Blog
10/29/2020 – WOD
Strength
Hang Snatch + Snatch – 6 sets every 75 Sec @ 75-85%
—Opposite of last week. Try to go a littler heavier
Conditioning
15 Min AMRAP
20/16 Cal Row
15 Overhead Squats 115/75# (RX+ = 135/95#)
10 DB Bench Press (heavy)
WOD Notes: Goal is 5+ rounds. OHS should feel light and unbroken. If you have limited OH mobility then you can sub front squats. DB Bench should also be unbroken but feel challenging for 10.
10/28/2020 – WOD
Strength
Hang Clean + Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—Opposite of last week. Try to go a little heavier.
Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Lateral Burpees over Bar
5 Deadlifts 315/205# (RX+ = 335/225#)
WOD Notes: Goal is 6+ rds. DL should be a little heavier than last week. We’ve done DL 3 wks in a row now in WOD’s. Focus on setting up for each lift. Only touch n go if you feel comfortable and can maintain position. DL = 70% of max. You may step over for burpees but you will get an (s) on whiteboard.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – Tabata 10 Rounds (100 reps)
10/27/2020 – WOD
Strength
a) Jerk (2 PJ + 1 Split) – 6×3 @ 80%+ (heaver than last wk) + 1 set max reps PP @ 72-75% of Jerk
b) Hanging L-Sit/Tuck: 6×30-45 Sec
—Superset a/b every 3 min. Goal is to 8-12 reps on PP.
Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
15 T2B
100 Yard Dball Carry 125/80#
WOD Notes: Goal is 14-19 min. WB should be done in 1-2 sets. T2B sub = 8-12 reps + remaining reps do V-ups. You may also do 15 Toe through rings each rd. The Dball carry is 50 yards bear hug to the curb + 50 yards on shoulder back to the gym.
Assistance
a) Banded Tricep Extensions – 4×25
b) DB Reverse Flies – 4×15
10/26/2020 – WOD
Strength
a) Front Rack Lunges – 6×6 (heavier than last wk – 1st set can be light)
b) Strict Pull-ups – 6×6 (3 Sec Pause at the top of each rep). Advanced = C2B or weighted
—Superset a/b every 2:30
Conditioning
3 Min AMRAP x 4 Rounds
20/16 Cal Assault Bike
75 Double Unders
Max DB Power Cleans 50/35# (RX+ = 70/50#)
—Rest 90 seconds between rounds
WOD Notes: Score = Total DB Power Cleans. Goal is to have at least 45 sec each rd to get as many db cleans. Pick a weight that is challenging to do 5-8 reps at a time. DU sub = 35 DU or 125 singles.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Reverse GHD Sit-up Hold – 6×30-45 sec (advanced: use weight)
10/24/2020 – WOD
Conditioning
25 Min Running Clock – With a Partner
8 Back Squats (from floor: 55-60%)
8 GI Janes (RX+ = 8 Muscle-ups)
***Max Cal Ski
WOD Notes: Score = Max cals. Partner A will do the back squats & GI Janes while Partner B skis. As soon as Partner A is finished, you will switch. Continue like this for 25 minutes. Each round should take around 2 minutes with the built-in transition time, so you’re be skiing for about 2 minutes each round. Goal is to get 5-6 rounds each. Back squats shouldn’t feel super light but shouldn’t feel like an 8 rep max. You should be able to do 20+ reps fresh with it.
10/22/2020 – WOD
Strength
Snatch + Hang Snatch – 6 sets every 75 Sec @ 75-85%
Conditioning (20 min cap)
14 RFT w/ a Partner
1 Rope Climb 15ft (RX+ = 20ft)
2 Wall Climbs (RX+ = 48ft HS Walk)
10/8 Cal Assault Bike
WOD Notes: Goal is to get under the 20 min cap & avg under 1:30/rd. RC sub = 3 pulleys or 2 up/downs. WC sub = 48ft Sliders or 16 shoulder taps. You should be sprinting on the bike & should try to finish the bike in under 45 sec each round!
Assistance
a) DB Shoulder Press – 4×10 (3 sec negative)
b) Glute Ham Raises – 4×12 (you can modify by bending knees)
10/21/2020 – WOD
Strength
Clean + Hang Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—You may go from above knee or under (your choice)
Conditioning
3 RFT w/ a Partner
50 DB Snatches (alternating) 70/45# (RX+ = 80/55#)
50 Bench Press 185/125#
250m Partner Sled Drag 135/90#
WOD Notes: Goal is sub 25. This WOD is “you go, I go”, except for the sled drag. BP = 60-65% (should switch every 5 reps).
Assistance
a) Barbell Skull Crushers – 4×12
b) Deadbugs – 3×20
10/20/2020 – WOD
Strength
a) Jerk (2 PJ + 2 Split) – 5×4 @ 75% (heaver than last wk) + 1 set max reps PP @ 70% of Jerk
b) Weighted Sit-ups (behind head) – 5×20
—Superset a/b every 3 min. Goal is to 8-12 reps on PP.
Conditioning
100 Bar Facing Burpees For Time
*Starting at 0:00, every 90 sec do 4 Hang Clusters 95/65# (RX+ = 115/75#)
WOD Notes: Goal is 11-16 min. 4 HC should take about 15-20 sec each rd, so you should have about 1 minute to get as many burpees each time. Try to jump over bar, but if you have to step you may do that.
Assistance
a) DB Lateral Raises – 4×10 (slow tempo down)
b) BB Front Raises – 4×10 (slow tempo down)
10/19/2020 – WOD
Strength
a) Front Rack Lunges – 5×8 (heavier than last wk – 1st set can be light)
b) Strict Pull-ups – 5×6 (5 Sec Eccentric every rep). Advanced = weighted
—Superset a/b every 2:30
Conditioning
5 RFT
9 Deadlifts 295/195#
15 T2B
21/18 Cal Row
WOD Notes: Goal is 12-17 min. T2B sub = Toe through rings, v-ups, or hollow rocks. If you scale reps on t2b, finish the remaining reps in v-ups or hollow rocks. DL = 60% (should feel challenging for 9 reps). You should be able to do a few touch n go reps each set.
Assistance
a) DB Reverse Flies – 4×15
b) 10 DB Bicep Curls + 60ft Gun Walk – 4 sets
