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1/9/2020 – WOD

Strength
Snatch + Hang Snatch – 6 Sets @ 75%+ (heavier than last wk)
—Do one set every 90 sec, then take more rest at the end if needed

Conditioning
10 Rounds w/ a partner (interval style)
6 Dball Over Shoulder 125/80#
1 Rope Climb 20ft or 1 Pegboard Ascent
15/13 Cal Row

WOD Notes: Each round should be between 1:15-2 min at the most, so it should take less than 20 min! Really try to sprint the row! 

Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) L-Sit/Tuck (pegboard) – 6 sets: 30 sec on / 45 sec off

1/8/2020 – WOD

Strength
2 Position Clean n Jerk: Hang + Floor + Jerk. 5 sets @ 75%+
—One set every 2 min. Work up to a heavy set.

Conditioning
12 Min Running Clock – 3 Rounds
10 Clean n Jerks 165/105#
100 Double Unders
***Max Muscle-ups in remaining time or GI Janes

WOD Notes: Record time for WOD & total reps. CnJ should feel pretty light (60-65%). You don’t have to squat them. DU sub = 50-75 DU or 200 singles. You may choose between ring or bar for muscle-ups.

Assistance
a) Barbell Bicep Curls – 4×12
b) Tabata Abmat Situps (weighted behind head) – Accumulate 100 reps

1/7/2020 – WOD

Strength
a) RDL – 10/8/6/4/2 reps (use weights that are heavy for each rep range)
b) One Arm Shoulder Press – 7 reps (each arm – 3 sec eccentric)
—Superset a/b every 2:30

Conditioning (20 min cap)
For Time (w/ partner)
60 Power Snatches (increase weight every 20 reps)
120 Wall Balls 30/20# to 10/9ft
180/140 Cal Ski

WOD Notes: You may break up the work anyway you want. You’re looking at 5 min for Snatches, 4 min for WB, & 7-10 min for ski. RX weights for snatches are 135/95#, 155/105#, 175/115#. You may touch n go a few reps on the first barbell, but after that it should be quick singles. Try to really sprint the ski erg! Lock your elbows in & crunch down aggressively with core!

Assistance
a) Banded Leg Curls – 4×15 (each leg) Advanced = GHR
b) Barbell Skull Crushers – 4×12

1/6/2020 – WOD

Strength
Every 3 Min x 6 Sets
a) Back Squat – 4 reps @ 70-85% (heavier than last wk)
b) DB Bench Press – 6 reps (heavy)

Conditioning (16 min cap)
For Time
10 Burpee Box Step-overs 20″ (45/30# DB)
15 T2B
20/15 Cal Assault Bike
15 Burpee Box Step-overs 20″ (45/30# DB)
20 T2B
25/20 Cal Assault Bike
20 Burpee Box Step-overs 20″ (45/30# DB)
25 T2B
30/25 Cal Assault Bike

WOD Notes: You may use a lower box if necessary. T2B sub = toe through rings or 5 less t2b per round. You may scale the cals on bike to 3 less per round.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Banded Adduction – 4×20 reps (each leg)

1/4/2020 – WOD

Conditioning
For Time (w/ a partner)
60 Power Cleans 185/125#
60 C2B Pull-ups  (RX+= 30 Muscle-ups)
400 Double Unders
100 Thrusters 95/65#
10 Rope Climbs 20ft
1200m Run

WOD Notes: This WOD is “you go, I go” except for the jump rope & run. PC should be quick singles (65%). C2B Scale = chin over bar or ring rows. DU scale = 800 singles. Thrusters should feel light to where you can link 10 at a time. RC sub = climb to 12-15ft or 2x pulleys/updowns.

1/3/2020 – WOD

Strength
Every 2:30 Min x 5 Sets
a) RDL – 4 reps @ 72-80%
b) One Arm High Pulls – 6 reps (each arm – 3 sec eccentric)

Conditioning
5 RFT
180ft Dball/Bag Bear Hug Carry 125/80#
20 One Arm DB Bent-over Rows (10R+10L – heavy)
150ft Versa Climber

WOD Notes: This is make-up/skill day (open gym)as always on Friday’s, but if you want to follow the program I’d suggest doing both strength/conditioning. The dball carry is 5 mats (6x). You will have to stagger a heat 2 minutes behind.

1/2/2020 – WOD

Strength
1 Set EMOM for 10 Min: Hang Snatch + Full Snatch @ 70%+
—Drop Bar after hang Snatch & reset. You may rest more the last few sets once it gets heavier.

Conditioning
5 Rounds
10 DB Bench Press (heavy)
12 T2B
15 Box Jump Overs 24/20″
18/15 Cal Ski
—rest 1 min between rounds

WOD Notes: Each round should take 3 min or less. Make sure transitions are quick! You may do lateral box jump overs & don’t have to stand up on the box.

Assistance
a) Banded Leg Curls – 4×15 (each leg) or GHR – 4×15
b) DB Skull Crushers – 4×12

12/31/2019 – NYE WOD

Conditioning
For Time (w/ a partner)
100/80 Cal Assault Bike
60 Deadlifts 275/185#
50 Double Dutch Burpees
60 Hang Power Cleans 185/125#
50 Double Dutch Burpees
60 Push Jerks 165/105#
100/80 Cal Assault Bike

WOD Notes: Goal is sub 25 min. All weights should be around 60% of your maxes (moderately heavy). You may partition the work as needed. The burpees are 25 each both times. The bike should be approached as a sprint & recommend that you switch every 10/8 cals. Setup weights to transition quickly to the next movement. If you’re jerk is proficient, use the same weight as HPC. 

This Weeks Schedule
Tuesday – 8am & 9am Classes + Open Gym 10am-11am
Wednesday – Closed
Thursday/Friday/Saturday – Normal

12/30/2019 – WOD

Strength
Every 2:30 x 6 Sets
a) Back Squat – 5 reps @ 70-82% (heavier than last wk)
b) Ring Rows – 8 Reps (5 sec eccentric)

Conditioning
For Time
50/42 Cal Row
100 Wall Balls 20/14# to 10ft
50/42 Cal Row

WOD Notes: Goal is sub 13 min. You should be able to string 20 wall balls at a time so go light if you can’t do that Rx’d.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15

This Weeks Schedule
Tuesday – 8am & 9am Classes + Open Gym 10am-11am
Wednesday – Closed
Thursday/Friday/Saturday – Normal

12/28/2019 – WOD

Conditioning
20 Min AMRAP (w/ partner)
20 Dball Over Shoulder 125/80#
8 Wall Climbs (RX+ = 100ft HS Walk)
40 Front Rack Lunges 185/125#
40 C2B Pull-ups (RX+ = 30 Muscle-ups)

WOD Notes: You may split up the reps anyway you’d like. Lunges should feel somewhat heavy to where you can only do 10 at a time.