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10/2/2019 – WOD

Strength
Power Clean + Hang Power Clean + Hang Sq Clean + Jerk
—One set every 2 min for 5 sets. Start @ 75% & work up to a heavy complex

Conditioning (17 min cap)
10 RFT
6 C2B Pull-ups (RX+ = 4 Bar MU)
5 Power Cleans 165/105#
30 Double Unders

WOD Notes: Goal is to avg 90 sec/rd so that you’re done in under 15 min. C2B scale = chin over bar (don’t scale reps). You may also use a band to where you can do all 6 reps in a row each round, but shouldn’t feel super easy. PC = quick singles @ 57-60%. DU sub = 15-20 DU or 50 singles.

Assistance
a) Weighted Sit-ups (DB behind head) – 5×25 with 45 sec rest between
b) 4×12 – Barbell Bicep Curls

10/1/2019 – WOD

Strength
a) Bench Press – 5×5 @ 87.5% (wk 4)
b) DB Bentover Reverse Flies – 5×10 (control eccentric)

Conditioning
4 RFT – 12 Min Running Clock
15 Thrusters 95/65# (RX+ = 115/75#)
25/20 Cal Row
***Max Bar Facing Burpees in remaining time

WOD Notes: Goal is to be able to do the thrusters unbroken or in 2 quick sets each rd. Row should 60-75 sec/rd. You should be able to have around 2 minutes on the burpees at the end. Record time for WOD + total burpees.

Assistance
a) Hollow Rocks – 10 sets: (15 sec hold + 15 sec rock) —rest 30 sec between
b) DB Skull Crushers – 4×10

9/30/2019 – WOD

Strength
a) Back Squat – 5×5 @ 87.5%
b) One Arm High Pulls – 4×12 each arm

Conditioning (15 min cap)
3 RFT
150m Sled Drag 100/60#
10 Power Snatches 155/105# (70%)
25/20 Cal Ski

WOD Notes: Sled Drag should feel heavy but you should be able to either run slow or walk very fast (take about 90 sec/rd). PS = quick singles & should take just under a minute. Heats will stagger 90 sec.

Assistance
a) Pull-up Challenge (wk 4) – Accumulate 2:30 min with chin above bar
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off

9/28/2019 – WOD

Conditioning (35 min cap)
4 RFT (with a partner)
20 Dball over Shoulder 125/80#
40 T2B
60/50 Cal Row

WOD Notes: This WOD is a “you go, I go” format. The Dball/T2B should take about 2 min each/rd. The Row will be closer to 3 minutes. T2B sub = 25-30 reps/rd or you can do toe through rings. Try to sprint the row and switch every 10-15 cals with fast transitions.

Strength
Bench Press – 5×5 @ 85% (wk 3)

9/27/2019 – WOD

Strength
a) Back Squat – 5×5 @ 85% (same as Mon)
b) Pull-up Challenge – Accumulate 50 reps

Conditioning
Make-up/Skill Day!

9/26/2019 – WOD

Strength
Deadlift – 5×5 @ 77-85% (wk 3)

Conditioning
15 Min AMRAP
8 DB Snatches (L) 80/50#
72ft One Arm Farmers Carry (L) 80/50#
8 DB Snatches (R) 80/50#
72ft One Arm Farmers Carry (R) 80/50#
20 HR Push-ups
10 Strict Pull-ups (C2B = Rx+)
60 Double Unders

WOD Notes: Goal is 4+rds. Touch n go the snatches. The farmers carry is 12 total mats. Push-up sub is banded PU or elevate hands on a bench (maintain plank position). DU sub = 30 DU or 100 singles.

Assistance
L-Sit/Tuck (parallettes) – Accumulate 3 minutes

9/25/2019 – WOD

Strength
1 Power Snatch + 1 Full Snatch every min for 12 minutes (24 lifts)
—You may touch n go if you want. Start @ 75% & increase to a heavy set

Conditioning
Every 3 min x 5 sets
12 Overhead Squats 135/95#
12 Push Jerk 135/95#
250m Run

WOD Notes: OHS sub = front squats. OHS/PJ should be unbroken & take under 60 sec each rd. Use about 45% of OHS/PJ. The goal of this WOD is to push the pace each round (esp on run) & get more rest. Don’t just try to make the 3 min window. Scale back the run to 200m if you’re not getting at least 30 sec rest. 

Assistance
a) Pull-up Challenge (Week 3/Day 2) – 12 Negatives + 10-20% of BW (5 sec down)
b) Weighted (behind head) Sit-ups – 4×25 (30 sec rest between)

9/24/2019 – WOD

Strength
a) Bench Press – 5×5 @ 85% (wk 3)
b) DB Bent-over Flies – 4×15 (same as last wk)

Conditioning (14 min cap)
For Time
30 Bar Facing Burpees
30/25 Cal Ski
30 Hang Power Cleans 205/135# (70%)
30/25 Cal Ski
30 Bar Facing Burpees

WOD Notes: Larger classes will stagger a heat 2 minutes behind. HPC should feel moderately heavy to where you have to break them up 5-6x throughout the 30 reps. 

Assistance
Hollow Rocks – Tabata for as long as possible

9/23/2019 – WOD

Strength
a) Back Squat – 5×5 @ 85% (week 3)
b) DB Bicep Curls – 5×10 (both at same time)
—superset a/b

Conditioning
12 Min AMRAP
12/10 Cal Assault Bike
2 Rope Climbs 20ft
12 Sumo Deadlift High Pull 115/75#

WOD Notes: Goal is 5+ rds. RC sub = climb 12-15ft or 5 heavy pulleys. SDHP should be somewhat light to where you can touch n go 4-5 reps at a time or do quick singles.

Assistance
a) Pull-up Hold (wk 3) – Accumulate 2 min (use 10-20% of BW)
b) Weighted Plank – 8 sets: 45 sec on / 45 sec off

9/21/2019 – WOD

Conditioning
30 Min AMRAP – Partner WOD
10 (5 Power Clean + 5 Push Jerk) 155/105#
30 Over-Unders 24″ Box
40 C2B Pull-ups
80 Wall Balls 30/20# to 10/9ft
600m Run w/ 30/20# Medball

WOD Notes: You may split the work however you want, but try to split the reps evenly. Everything is “you go, I go” except for the run. Goal is 2+rds. Use about 55% of your CnJ for the BB complex. C2B sub = chin over bar or ring rows. You may use a lower box for over-unders if jumping over will be too difficult for the 24″.