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8/11/2020 – WOD

Strength
Deadlift – 5×1 @ 82-85%, 5×1 @ 85-90%
—First 5 reps are every min. 2nd 5 reps are every 90 sec. There is nothing to superset with deadlifts, so focus on pulling hard, but maintain form!

Conditioning
2 Min AMRAP x 10 (with a partner)
10 DB Bench Press (heavy)
14 Hang DB Snatches 70/45#  (RX+ = 80/55#)
Max Cal Ski
—Rest 2 minutes

WOD Notes: Goal is to have about a minute each round to ski. Score = max cals. Don’t reset monitors in between rounds. If you have to share a ski erg with someone else, we will wipe down the handles in between rounds. The work to rest ratio is 2:2. Sprint the ski erg as much as possible, since you have built in rest! Each partner does 5 rounds. Switch arms after 7 reps.

Assistance
a) DB Reverse Flies (incline bench) – 4×15 (light)
b) Banded Adduction – 4×15 each leg
—attach band to rig and anchor around the bottom part of calf. Pause each rep. Use a light/medium band

8/10/2020 – WOD

Strength
a) Back Squat – 8×2 Reps @ 80-90%+
b) One Arm High Pulls – 5×8 (each arm – slow eccentric)
—Superset as needed, but you have 15 minutes to finish

Conditioning
15 Min AMRAP
12 Sandbag/Dball Squats 125/80# (6R+6L)
9 (1 Burpee + 2 T2B)  (RX+ = 6 Burpee Pullovers)
150m Sled Drag 90/60#

WOD Notes: Goal is 4+rds. Squats should be unbroken each rd. If you don’t have a bag/ball, you can use a DB. Sled Drag is to the Cantel Sign and should feel heavy to where you have to walk fast. For the burpee pullover, you must do 2 burpees then jump & pull yourself backwards over bar. You may do 2 knee ups if you can’t do t2b.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Barbell Front Raises – 4×12

8/8/2020 -WOD

Conditioning (40 Min Cap)
For Time (w/ a partner)
25 Thrusters 185/125#
6 Rope Climbs 20ft or 20 C2B Pull-ups
50/40 Cal Assault Bike
50 Thrusters 135/95#
8 Rope Climbs 20ft or 40 C2B Pull-ups
100/80 Cal Assault Bike
75 Thrusters 95/65#
10 Rope Climbs 20ft or 60 C2B Pull-ups
150/120 Cal Assault Bike

WOD Notes: Yes this WOD has a lot of cals on the bike. If you want to scale back the 2nd/3rd rd of cals to 80/65 & 110/90 that’s ok. Try to switch every 10 cals and treat it as a quick sprint since you have rest!! You may break up thrusters as needed.

8/6/2020 – WOD

Strength
1 Clean n Jerk every 1 min for 10 Sets @ 75-85%

Conditioning
For Time
40/32 Cal Ski
120 Double Unders
15 Clean n Jerks 185/125#  (RX+ = 225/155#)
120 Double Unders
40/32 Cal Ski

WOD Notes: Goal is 11-15 min. DU sub = 60 DU or 200 singles. Cnj = 65% (should take 2-3 min & be singles). RX+ = 70% of max. If you have time, please try to get the assistance work in!

Assistance
a) Shoulder Press (barbell) – 4×8 (3 sec eccentric)
b) Glute Ham Raises – 4×10 Sub: Banded Leg curls – 15 reps each leg
—superset a/b every 3 minutes

8/5/2020 – WOD

Strength
1 Snatch Every Min for 12 Sets @ 75-85%
—Should feel like a relatively heavy single by the end. You may do 2 reps every minute if you’re a beginner/working on technique.

Conditioning
For Time
15 Squat Snatches 95/65#  (Rx+ = 115/75#)
Run 600m
12 Squat Snatches 115/75# (Rx+ = 135/95#)
Run 600m
9 Squat Snatches 135/95# (Rx+ = 165/105#)
Run 600m

WOD Notes: If you don’t have the mobility for Squat Snatches you may 1) Do Power Snatches + Front Squats or 2) Squat cleans – if you won’t be in thursday. Running sub = 300ft versa climber.

Assistance
a) Banded Adduction – 3×15 Reps (each leg)
b) Barbell Bicep Curls – 3×12 (slow tempo)
c) Weighted Sit-ups – 3×30
—Superset a/b/c 

8/4/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift: 2 Reps @ 80+% (heavier than last wk)
b) DB Bench Press: 8-10 Reps (3 sec tempo down + Pause)

Conditioning
20 Min AMRAP – “Heavy Backwards Double 18.1”
28/24 Cal Row
20 One Arm Hang Clean n Jerk 60/40#  (RX+ = 70/45#)
16 T2B

WOD Notes: You can do 5 in a row with one arm before switching. T2B sub = 10-12 t2b or 20 weighted sit-ups. Goal is 4-5 rds. 

Assistance
20 Hollow Hold + 20 Sec Hollow Rock: 6 sets

8/3/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat: 3 Reps (3 sec eccentric) @ 80%+ (heavier than last wk)
b) Strict Pull-ups: 8-10 Reps (Rx+ = C2B) Sub: 4-5 negatives

Conditioning
12 Min AMRAP
10 Front Rack Box Step-ups 115/75# to 20″  (RX+ = 135/95#)
8 GI Janes

WOD Notes: Goal is 5+ rds. Step-ups should be unbroken each rd & somewhat challenging. You may step-up to a lower box if necessary, but try to almost be at parallel & use lighter weight if you have to. Pull-up bar height should be above reach if you can do a strict PU.

Assistance
Weighted Plank – 5 Sets: 1 min on / 1 min off

8/1/2020 – WOD

Conditioning
For Time (Complete any way you’d like)
1.5 Mile Run
50 Devil Presses 50/35# DB
150/110 Cal/Ski

WOD Notes: Goal is 30-35 min. Break up anyway you’d like in any order! Think about your strategy! Have fun!

7/30/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Power Clean + Hang Power Clean + Hang Sq Clean – @ 75-80%
b) Lateral DB Raises – 8 Reps (3 sec eccentric)

Conditioning
13 Min Clock – 3 RFT
15 Power Clean 165/105#
25/20 Cal Row
*Max Lateral Burpees Over Bar in remaining time

WOD Notes: Goal is to have 2+ minutes on the burpees at the end. PC should take 75-90 sec & row should take 1:30-2 min/rd. I’d recommend doing mostly singles on the PC. Try to be quick with your transitions. You must stand up all the way on your burpees before you jump over. 

7/29/2020 – WOD

Strength
EMOM x 10 Sets
2 Snatches (no foot movement) @ 70-75%
—Power if you have limited mobility in bottom of OHS.

Conditioning
5 Rounds (interval style)
20 Wall Balls 20/14# to 10ft  (RX+ = 30/20# to 10/9ft)
10 C2B Pull-ups  (RX+ = 7 Bar MU)
15/12 Cal Assault Bike
—rest 1 min between rounds. Subtract 4 min from total time.

WOD Notes: Goal is to go unbroken on both the wall balls & PU/MU every round. Bike should be 90%+ effort (fast, but not all out!). Try to stay between 2-2:15/round.

Assistance
a) Strict Pull-ups: 5-8 reps
b) Deadbugs: 20 reps
—Superset a/b for 5 sets.