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10/5/2020 – WOD

Strength
a) Front Rack Lunges – 4×12 (50-55% of BS)
b) Pull-ups (Close-Grip) – 5×10
—Superset a/b every 3 minutes. Do 4-5 negatives if you can’t do a PU.

Conditioning
3 RFT
15 Deadlifts 275/185#
20 T2B  (RX+ = 25)
100 Double Unders
—rest 2-5 minutes then:
30/23 Cal Row For Time

WOD Notes: Goal is 10-15 min. DL = 60% (should be able to touch n go 5 reps at a time with short rest). T2B sub = toe through rings or v-ups. You may also combine T2B & another core movement to get your 25 reps. DU sub = 50 DU, 200 singles, or 200ft versa climber.

Assistance
Weighted Plank – 6 sets: 45 sec on / 45 sec off

10/3/2020 – WOD

Conditioning
25 Min AMRAP with a partner
80/65 Cal Assault Bike
60 Wall Balls 30/20# to 10ft / 9.5ft
40 DB Hang Power Cleans 70/50#
250m Carry with 70/50# DB

WOD Notes: Goal is 2+ Rounds. This WOD is “you go, I go” except for the carry where you will go together and carry 1 DB each. DB Hang cleans should feel heavy to where you have to switch every 10 reps at the most. You may carry the DB anyway you’d like. 

10/1/2020 – WOD

Strength
1 Clean n Jerk EMOM x 10 Sets – Work up to a heavy single. Start @ 70%

Conditioning
For Time
20 Power Cleans 185/125#
15 Bar Muscle-ups  (sub: 20 GI Janes)
1200m Run
15 Bar Muscle-ups  (sub: 20 GI Janes)
20 Power Cleans 185/125#

WOD Notes: Goal is 14-18 min. PC = 65% (quick singles – take about 2 min each set). Pick a bar above your height if you can do a strict pull-up. 

Assistance
Weighted Sit-ups – 5×25

9/30/2020 – WOD

Strength
Snatch – 1 every min x 15 sets
—Start light @ 60% & work your way up to a heavy single. Take extra rest if needed.

Conditioning
18 Min AMRAP (w/ partner)
20 Front Rack Lunges 185/125#   (RX+ = 205/135#)
40 T2B
60/50 Cal Ski

WOD Notes: Goal is 3 rounds. Lunges should feel heavy to where you do 6/4 each person. T2B sub = toe through rings or v-ups. If you can do a few T2B make sure to finish the remainder of reps with v-ups or sit-ups. Switch every 10 cals on the ski (they should be sprints).

Assistance
a) DB Bicep Curls – 4×10
b) DB Skull Crushers – 4×10
—Should be challenging for 10 reps. Control the eccentric part.

9/29/2020 – WOD

Strength (20 min clock)
a) Deadlift – Work up to a heavy single (90%+), then 1 set max reps at 70% (10+)
b) 12 DB Lateral Raises +12 DB Front Raises – 4 sets
—Superset a/b on your own time

Conditioning
5 RFT
7 Dball Over Shoulder 125/80#   (RX+ = 150/100#)
15 Shoulder Press 95/65#
60 Double Unders

WOD Notes: Goal is 10-14 min. Stay light on the shoulder press & try to do all of them w/o using legs. DU sub = 30 DU, 120 singles, or 120ft on versa.

Assistance
Hollow Rock – 30 Sec on / 30 Sec off for 8 rounds

9/28/2020 – WOD

Strength
a) Back Squat – Work up to a heavy single, then 1 set max reps @ 70%
b) DB Bent-over Rows – 4×10 (each arm)
—Shoot for 10-15 reps on max reps set. Try to do 5-10# more than last wk.

Conditioning
10 RFT
4 Power Snatches 135/95#   (RX+ = 155/105#)
8 Burpees
12/10 Cal Row

WOD Notes: Goal is sub 20. PS = 65% (quick singles). You don’t have to jump on the burpees. Make your transitions fast on the rower!

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off

9/26/2020 – WOD

Conditioning
2 RFT (w/ a partner)
80 Deadlifts 225/155#
70 DB Thrusters 50/35#
60 Box Jump Overs 24/20″
800m Run

WOD Notes: Goal is sub 30 min. DL = 50% (should be able to do 5-10 at a time). DB thrusters you should switch every 5-10 reps. Box Jump overs – you can break up however needed. Run sub = 500ft Versa.

9/24/2020 – WOD

Strength
2 Touch n Go Cleans + 2 Jerks every 2 minutes x 5 sets @ 75-85%

Conditioning
4 RFT
6 GI Janes    (RX+ = 5 Ring MU)
12 Push Jerks 175/115#  (60%)
6 GI Janes    (RX+ = 5 Bar MU)
25/20 Cal Row

WOD Notes: Goal is 14-18 min. You may also just do 7 kipping c2b or chin over bar pu instead of GI Janes each set. Jerks should feel challenging for 12 reps each round and done in 1-2 sets.

Assistance
a) Strict C2B Pull-ups – 5×8-10 Reps
b) Weighted Sit-ups – 10×10 (10 sec rest between)

9/23/2020 – WOD

Strength
Snatch – 2 Reps Touch n go every min x 8 sets @ 75-85%
—Last 3 sets you get an extra 30 secs rest

Conditioning
12 Min Running Clock – 3 Rounds
25 T2B
25/20 Cal Assault Bike
*Max Snatches 135/95# in remaining time. Alternate every rep power/squat. (RX+ = 155/105#)

WOD Notes: You may power snatch all the reps if mobility is limited overhead. Goal is to have at least 2 minutes on the snatches.

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) DB Reverse Flies – 4×15

9/22/2020 – WOD

Strength
a) RDL – 5×3 @ 75%+
b) DB Bench Press – 5×6 (heavy)
—Superset a/b every 2:30

Conditioning
5 RFT
10 Devil Press 45/30#
2 Rope Climbs 20ft
60 Double Unders

WOD Notes: Goal is 13-17 min. DP should be 5# lighter than you normally use. RC sub = 5 pulley/rd, climb to 15ft, or 15 ring rows. DU Sub = 30 DU or 120 singles/Versa.

Assistance
Hollow Rocks – Tabata 10 Rounds