Strength
a) Back Squat – 1×10 @ 70% + 3×5 @ 80% + 2×3 @ 85%+
b) DB Bench Press – 5×8-10 Reps (heavy)
Conditioning
15 Min AMRAP
10 Power Snatches 95/65#
10 C2B Pull-ups
10 Bar Facing Burpees
12/9 Cal Assault Bike
WOD Notes: This is a Coaches WOD! Please put your guesses in on my desk! Power Snatch weight should feel super light to where you can touch n go most of them. RX+ = 115/75#.
Assistance
25 GHD Sit-ups + 30 Sec Hold – 4 sets
Strength
a) 3 Push Press + 3 Push Jerk (use rack) – 5 sets (should feel tough for 6 reps)
b) DB Bent-over Rows – 4×12 (each arm)
—Superset a/b.
Conditioning
90 Sec AMRAP x 12 (with a partner)
50ft HS Walk or 3 Wall Climbs
8 DB Hang Power Cleans 70/45#
Max Cal Row
—rest 90 sec between rounds
WOD Notes: DB should feel heavy for the “Hang Bicep Curls”. Make sure to use hips & keep low back locked in & tight. You & your partner will do 6 rounds each. Score = total cals. You should have about 45 sec on the rower each rd. Another HS walk or WC scale = 1 full lap with feet in sliders.
Assistance
30 Sec Hollow Hold + 30 Sec Hollow – 5 sets
Strength
Hex Bar DL – 1×10 @ 70% + 3×5 @ 80% + 2×3 @ 85%+
—No touch n go
Conditioning (18 min cap)
7 Rounds For Time
5 Dball Over Shoulder 125/80#
12 Wall Balls 30/20# to 10/9ft
200m Run
WOD Notes: Dball should feel light to where you can go through them quick. You should lap sandbag/ball first then bearhug & drive hips up aggressively. WB should be unbroken each round. The run is to the first curb to the next parking lot entrance.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) One Arm High Pulls – 4×12 (each arm)
Conditioning
For Time (with a partner)
Buy In: 250m Sled Drag 135/90#
3 Rounds
30 Devil Press 50/35# (Partner Hangs from PU bar)
50 T2B
50 Squat Cleans 135/95# (RD 2 = 40 @ 185/125#, RD 3 = 20 @ 225/145#)
Buy Out: 250m Sled Drag 135/90#
WOD Notes: Clean weight = 45/60/70% by round. T2B Scale = toe through ring or knee above hips. You should be able to run slowly with the sled or walk FAST!
Strength/Conditioning
Make-up/Skill Day!
Strength
a) Back Squat – 5×5 @ 80%
b) Reverse Flies – 4×15
—Superset a/b
Conditioning (14 min cap)
For Time
50/40 Cal Row
10 Power Snatches @ 75% of PS
20 Burpee Muscle-ups
10 Power Snatches @ 75% of PS
50/40 Cal Row
WOD Notes: This is a coaches WOD! Putting your guesses in on my desk! PS weight should feel challenging to where you do singles the entire time & focus on your setup. BMU scale = 25 GI Janes or 25 Burpees + 25 Ring Rows. You may do Bar or Ring for the MU.
Assistance
a) Banded Plank – 10 sets: 30 on / 30 off
b) Banded Dball March – 3×60 sec
Strength
a) Push Press – 5×5 @ 80%
b) 1 Arm Farmers Carry (use straps) – 3x100ft (each arm) @ 37-40% of DL
—Superset a/b. Use a little heavier than last wk for FC. Walk across street to curb with left arm. Drop, then walk back with right arm.
Conditioning (18 min cap)
5 RFT
1 Barbell Complex 155/105#
2 Rope Climbs 15ft or 1 Pegboard Ascent
15/11 Cal Bike
WOD Notes: BB Complex = (6 Hang Power Clean + 6 Front Rack Lunges + 6 Push Jerk). Rx+ = 185/115#. You should be able to go unbroken the 1st rd, but after that break it up after the 5th HPC every rd. Rx+ (RC) = 1 legless + 1 with legs. RC scale = 1 Rope climb 12-15ft or 5 Heavy Pulleys per round.
Assistance
a) 20 GHD Sit-ups + 30 Sec Hold – 4 sets
b) Bicep Curls (DB) – 4×10 (both arms at same time)
Strength
a) Deadlift – 5×5 @ 75-80%
b) Hollow Rocks – 5×30-60 sec
—Superset a/b
Conditioning
12 Min AMRAP
20/15 Cal Ski
16 DB Snatches (alternating) 70/45#
75 Double Unders
WOD Notes: Goal is to get into 4th round. DB Snatches (RX+ = 80/50#) should feel light to where you can muscle snatch them. DU scale = 30-40 DU or 150 singles.
Assistance
Seated Banded Leg Curls – 4×25 or GHR – 4×10-15
Conditioning
“Murph” – For Time
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
***Wear 20/14# vest if you have one!
WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 30 minutes before your heat to allow time to warm-up and cheer on everyone else! You may still hop in a heat if you haven’t signed up for a time yet! Please claim your shirt/tank as well! See everyone tomorrow!
Conditioning
15 Min AMRAP
10 Devil Press 50/35# DB
180ft Farmers Carry 50/35# DB
20/15 Cal Row
—Rest 5 minutes
50 Clean n Jerk For Time (with partner) 205/135# (65%)
WOD Notes: FC = 6 laps (1 lap = 5 mats). For the CnJ, you must squat every other rep.
REMINDER: We are doing the hero WOD “Murph” this Monday! Please pick-up your shirts/tanks ($20). Heats start at 8am & will run every 30 minutes until 10:30am. If you are not signed up for a heat, please let me know! We will have some snacks/refreshments! I hope to see everyone participating!
