Blog

9/19/2019 – WOD

By WOD

Strength
Deadlift – 5×5 @ 77-82% (wk 2)

Conditioning
2 Min AMRAP x 10 (with a partner)
12 DB Hang Power Cleans 60/40#’s
180ft Bear Hug Sandbag Carry 125/80#
Max Cal Assault Bike

WOD Notes: Each partner will do 5 rounds (2 min on / 2 min off). Score = total cals on bike. DB should feel challenging for 12 reps. The carry is 5 mats x 6 laps. DB & Dball/Sandbag should be near the bikes. You should have 50-60 sec on the bike each round!

Assistance
a) DB Bicep Curls – 4×12
b) L-Sit/Tuck (parallettes) – Accumulate 3 minutes

9/18/2019 – WOD

By WOD

Strength
Power Clean + Sq Clean + Push Jerk + Split Jerk 
—1 set every 2 minutes for 5 sets. Start @ 80% & work up to 90%+

Conditioning (14 min cap)
For Time
30 Thrusters 95/65#
40/32 Cal Row
50 T2B
40/32 Cal Row
30 Thrusters 95/65#

WOD Notes: RX+ = 115/75#. Goal is to do thrusters in 1-2 sets. T2B sub = 25-30 reps, toe through rings, or GHD sit-ups. Give yourself a 3 min cap on them and move on to the row. 

Assistance
a) Pull-up Challenge (wk2/day2) – Accumulate 12 Negatives (5 sec count down)
b) DB Skull Crushers – 4×12

9/17/2019 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 82.5% (week 2)
b) DB Bent-over Reverse Flies – 4×15

Conditioning
8 Min AMRAP
21/17 Cal Ski
12 Power Snatches 135/95# (60% of PS)
—rest 2 min then
3 Min AMRAP of Max Double Unders

WOD Notes: Score = total reps + total DU. Goal is 3+ Rounds. PS should be fast singles or touch n go 2-3 reps at a time. 

Assistance
Hollow Rocks – 5 sets of 1 min on / 1 min off

9/16/2019 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 82.5% (week 2)
b) One Arm High Pulls – 5×10 (each arm)

Conditioning (20 min cap)
4 RFT
12 Burpee Box Step-overs 24/20″ 45/30#’s DB
4 Wall Climbs (RX+ = 60ft HS Walk)
150m Sled Drag 90/60#

WOD Notes: Hold (2) DB at your sides for the burpee box stepovers. WC sub = 2-3 reps, 2 full laps of bear crawl sliders, or 20-30 shoulder taps. Sled drag is to the “Cantel” Sign.

Assistance
a) Pull-up Challenge (week 2) – Accumulate 2 minutes w/ chin above bar
b) Weighted Plank – 5 sets of 1 min on / 1 min off

9/14/2019 – WOD

By WOD

Conditioning
Complete For Time With a Partner
30 Squat Cleans 135/95# (45%)
4 Rope Climbs 20ft
400m Run
20 Squat Cleans 185/125# (60%)
6 Rope Climbs 20ft
600m Run
10 Squat Cleans 245/165# (80%)
8 Rope Climbs 20ft
800m Run

WOD Notes: You may break up the work as needed. RC sub = 15ft or 2x pulleys. If one person is a really weak runner compared to you they can sub 250/400/600m by rd.

Strength
Bench Press – 5×5 @ 80% (same as tues)

9/12/2019 – WOD

By WOD

Strength
Deadlift – 5×5 @ 75-80%

Conditioning
6 Min AMRAP
10 Russian Swings 88/70# (heavy)
10 Push Jerks 115/75# (RX+ = 135/95#)
***Rest 2 minutes then:
6 Min AMRAP (with a partner)
Max Cal Ski (30 on / 30 off interval)

WOD Notes: Swings/Jerks should be unbroken each rd. Focus on using hips only on the swings (no shoulders). Record 2 scores.

Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 min
b) DB Skull Crushers – 4×12

9/11/2019 – WOD

By WOD

Strength
Snatch – 2 every min for 10 min + 1 every min for 5 min (25 reps total)
—stay between 75-85%. Goal is no misses, but should get challenging for last 5 reps

Conditioning
18 Min AMRAP
60 Wall Balls 20/14# To 10ft
40/32 Cal Assault Bike 
20 Devil Press 50/35#
10 Muscle-ups (Rx+ = 15) or 20 C2B Pull-ups

WOD Notes: Goal is get close to 2 rds. For WB, you should be able to do sets of 10-15 with short rest between. 

Assistance
a) Pull-up Challenge – Accumulate 10 Negatives
b) GHD Sit-ups – 4×25

9/10/2019 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 80% (wk 1)
b) DB Reverse Flies (bent-over) – 4×15

Conditioning
3 Min AMRAP x 4 rounds
8 Power Cleans @ 75%
16 T2B
Max Burpees to Target
—rest 1 min between rds

WOD Notes: Score = total burpees from all 4 rds. PC should be singles & feel moderately heavy (take 40+ sec). You should have 60-90 sec to do your burpees each rd. T2B scale = toe through rings or weighted sit-ups with feet anchored. Just like the back squats, we will be doing a bench press cycle which will be 2x/wk as well. 

Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rocks – 5 sets

9/9/2019 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 80% (Wk 1)
b) DB Bicep Curls – 5×10 (both arms at same time)

Conditioning (14 min cap)
For Time
50/42 Cal Row
150 Double Unders
50 Front Rack Lunges 135/95#
150 Double Unders
50/42 Cal Row

WOD Notes: Row should take 2:30-3:00 min max. DU sub = 75 DU or 250 singles. FRL = light to where you can do sets of 10-15 reps. (40% of FS)

Assistance
a) PU Challenge – Accumulate 90 sec hold above PU bar
b) Weighted Plank – 10 sets: 30 on / 30 off