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9/5/2019 – WOD

By WOD

Strength
a) Bench Press (barbell) – 5×5 @ 75-80%
b) DB Bent-over Rows – 5×10 (each arm)
—superset a/b every 3 minutes

Conditioning (10 min cap)
For Time
40/30 Cal Row
30 DB Hang Clean + Push Press 50/35#’s
40/30 Cal Row

WOD Notes: You should be able to string at least 7-10 reps together on the DB Hang clean/presses. 

Assistance
L-Sit-Tuck/Pegboard – Accumulate 5 minutes

9/4/2019 – WOD

By WOD

Strength
a) Deadlift – 5×3 @ 80%+
b) Hollow Rocks – 5×30-45 sec

Conditioning (18 min cap)
3 RFT
10 Dball Over Shoulder 125/80#
8 GI Janes (RX+ = 5 Muscle-ups)
180ft Dball Bear Hug Carry 125/80#
8 GI Janes (RX+ = 5 Muscle-ups)
20/15 Cal Bike

WOD Notes: Dball should be a little lighter than normal & 10 reps should take less than 90 sec. The dball carry is 6 laps of 5 mats (30 total). WOD should start right near rig. 

Assistance
Strict Pull-ups – Accumulate 30 reps & focus on slow eccentric (advanced = weighted)

9/3/2019 – WOD

By WOD

Strength
a) Back Squat – 5×3 (5 sec eccentric)
b) One Arm High Pulls – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
15/11 Cal Ski
15 T2B
15 Overhead Squats 115/75# (RX+ = 135/95#)

WOD Notes: Goal is 5+ Rds. T2B sub = 9-12 reps, toe through rings, or leg raises (feet touch rig). OHS should feel light to where you can go unbroken every rd. Sub Front Squats if oh mobility is limited.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Tricep Extensions – 4×20

9/2/2019 – Labor Day WOD!

By WOD

***8am & 9am classes + 10am-1pm Open Gym

Conditioning
For Time – “Glen”
30 Clean n Jerks 135/95#
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

-Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Notes: CnJ weight should be light (less than 50% of 1RM) & should take 3-4 minutes. Scale the Runs to 1200m if you can’t run a sub 12 min mile. RC sub = 5-7 rope climbs or 20 rope pulleys. There is no scaling reps on the burpees.

8/31/2019 – WOD

By WOD

Conditioning (20 Min Running Clock)
5RFT (with a partner)
20 Push Jerk @ 55%
40/32 Cal Row
***Max Wall Balls 30/20# to 10/9ft in remaining time

WOD Notes: Score = Time + # of wall balls. You may split up the reps anyway you’d like. You should be sprinting on the rower each round & have 5+ min to do wall balls!

Labor Day Schedule
8am + 9am class
10am-1pm: Open Gym

8/29/2019 – WOD

By WOD

Strength
1 Set Every 75 Sec for the first 4 sets – Clean + Hang Clean @ 75-80%
1 Set Every 90 Sec for the 2nd 4 sets – Clean + Hang Clean @ 80-85%+
—You may do full or power depending on your mobility

Conditioning
5 RFT
6 Deadlifts @ 70%
12 DB Bench Press 80/50# DB
24 Gorilla Rows 80/50# DB
250m Run

WOD Notes: You may touch n go the DL or do quick singles. They should feel challenging for 6 reps during the later rds (you could do 12+ reps unbroken fresh). Use the same weights for Bench/rows if possible.

Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 minutes

8/28/2019 – WOD

By WOD

Strength
Snatch (halting) – 2 Every 90 sec for 10 sets @ 75-85%
—Pause just under knee cap for a sec. Focus on pulling bar through shins when you pause. 

Conditioning
2 Min AMRAP x 10 (with a partner)
50 Double Unders
6 Power Snatches @ 75%
Max Cal Ski

WOD Notes: Each person will do 5 rounds of 2 min on / 2 min off. Score = total cals for ski erg, so do not reset monitors. You should be getting between 40-60 sec each round to ski.

Assistance
a) DB Skull Crushers – 4×12
b) GHD Sit-ups (5 sec tempo down) – 4×15

8/27/2019 – WOD

By WOD

Strength
Every 3 minutes x 5 sets
10 Front Rack Lunges (build to 2-3 heavy sets. More than 2 wks ago)
6-8 Strict Pull-ups (5 sec tempo down each rep)

Conditioning
10 Min Running Clock – 5 RFT
5 Hang Squat Clean @ 60%
15/11 Cal Assault Bike
*Max T2B in remaining time

WOD Notes: You will record 2 scores. 1) Your time 2) # of T2B. Do not pace the first part!! If I were to pick an RX weight it would be 185/125#, so base your weight off that. They should feel challenging for 5 reps especially during the 3rd-5th set, to where you have to take a few extra sec before you pick-up the bar each time. T2B sub = toe through ring or leg raises to rig.

Assistance
a) Hollow Rocks – Tabata for as long as possible
b) DB Bicep Curls – 4×12