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12/4/2019 – WOD

By WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 6 sets @ 70%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3

Conditioning
27-21-15-9
Push Jerk 115/75# (RX+ = 135/95#)
Cal Ski
*180ft Bear Hug Dball/Bag Carry after each rd 125/80#

WOD Notes: Jerks should feel light to where you can do each set in 2-4 sets with quick rest between. Girls will do 24/18/12/7 by rd on the ski erg. Bear hug carry will be 5 mats x 6 times.

Assistance
Weighted Sit-ups – 5×20 (GHD = advanced)

12/3/2019 – WOD

By WOD

Strength
One Set Every 3 Min x 5 sets
a) RDL – 8 reps @ 60-65%
b) Incline DB Bench Press – 10 reps
—Do not touch floor on RDL. Knees should be slighty bent. Benches should be elevated under 45# bumper against wall.

Conditioning
10 Rounds (interval style w/ a partner)
5 Hang Power Clean @ 70% (increase each rd)
10 T2B   (RX+ = 15)
15/12 Cal Assault Bike

WOD Notes: Each athlete does 5 rds & should take less than 90 sec/rd. First set can be a lighter, but try to increase each set & the 5th set for each athlete should feel real heavy! T2B sub = toe through ring or leg raises against rig. Sprint the bike each round!

Assistance
a) Hollow Rocks – 30 sec on / 30 sec off for 8 sets
b) Banded Tricep Extensions – 4×20

12/2/2019 – WOD

By WOD

Strength
Every 3 Min x 4 Sets
a) Back Squat – 10 reps @ 65-70%
b) Strict Pull-ups (supinated) – 8-10 Reps (Sub: 5-6 negatives)

Conditioning (17 Min Cap)
For Time
25 GI Janes
40/33 Cal Row
50 Box Step-ups 70/45# DB 24/20″
40/33 Cal Row
25 GI Janes

WOD Notes: Use a bar above your reach if you can do a strict pu. You must hold DB on shoulder or front rack for the step-ups. Use only (1) DB. 

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) DB Bicep Curls – 3×15 (both at same time)

11/30/2019 – WOD

By WOD

Conditioning
“40 Min Running Clock” – Partner WOD
A) 3k Row For Time
*Work up to a heavy Clean until the 20 Min Mark
B) At the 20 Min Mark:
500 Double Unders
*Work up to a heavy Jerk until the 35 Min Mark
C) At the 35 Min Mark:
5 Min AMRAP (relay style): Max Laps of DBall/Bag Bear Hug Carry 125/80#

WOD Notes: Today is meant to be lighter as far as intensity goes. The goal is to lift pretty heavy 90%+ of your max at an elevated HR. Part A is “you go, I go” on the rower. I’d recommend you switch every 500m & try to row at 90%+ effort. Part B – You work at the same time on the Double Unders. Part C – You will switch every 2 laps and should be a slow run with the bag/ball. 1 lap = 7 mats or 42ft. 

11/27/2019 – WOD

By WOD

Strength
Snatch (full) – 1 every 45 sec for 12 reps
—Start @ 70% & work up to a heavy single. Power if OH mobility is limited

Conditioning
5 Rounds (interval style)
5 Power Snatches (add weight each rd – start @ 65% of PS)
3 Wall Climbs (RX+ = 50ft HS Walk)
125ft Versa Climber
—Rest 90 sec between rds

WOD Notes: Goal is to be under 2 minutes each round, so sprint the versa climber!! Make sure transitions are fast!

Assistance
GHD Sit-ups – 5×25

REMINDER: No 7pm class on Wednesday! Friday Schedule: 8am-1pm Open Gym only!

11/26/2019 – WOD

By WOD

Strength
Every 2:30 x 5 sets
a) Deadlift: 5 reps (should be heavier than last wk – start @ 75%)
b) One Arm High Pulls: 8 reps (each arm – control eccentric)

Conditioning (16 min cap)
10 RFT
1 Rope Climb 15ft or 1 Pegboard Ascent
4 Dball/Bag Over Shoulder 125/80#
8/7 Cal Ski

WOD Notes: Goal is to avg 1:30/rd or faster. Ball/bag should feel light to where you can keep moving. RC sub = climb to 10-12ft or 2 up/downs. No pulleys for this WOD since there’s too much wasted transition time. 

Assistance
a) Barbell Bicep Curls – 4×10 + 100ft gun walk
b) Hollow Rock – Tabata for as long as possible

Announcement: There is no 7pm class tomorrow (Wednesday)

11/25/2019 – WOD

By WOD

Strength
Every 2:30 x 5 sets
a) Front Rack Lunges: 6 reps (should be heavier than last wk)
b) DB Shoulder Press: 8-10 reps (both arms at same time)

Conditioning
12 Min Running Clock – 3 Rounds
30 Wall Balls 30/20# to 10/9ft
20 DB Hang Snatches (alternating) 60/40#
***Max Cal Assault bike in remaining time***

WOD Notes: You should have 3+ minutes on the bike! WB should be done in 1-3 sets every rd with little rest in between. Snatches either unbroken or 2 sets each rd.

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

11/23/2019 – WOD

By WOD

Conditioning
10 Min AMRAP (w/ a partner)
ODD = Max Feet on Versa Climber
Even = 6 Devil Presses 50/35#
***Score = total feet
—Rest 2 minutes
10 MIN AMRAP (w/ a partner)
ODD = Max Cal Row
EVEN = 8 Thrusters 135/95#
***Score = total cals

WOD Notes: You should be getting at least 20 sec rest after doing the Devil Press/Thrusters each round. You must Row/Versa climber the entire min.

Announcement: No Sunday Open Gym