Blog

1/26/2019 – WOD

By WOD

Conditioning (35 Min Cap – Partner WOD)
For Time
100 DB Burpee DL 50/35#’s (partner must hang from Bar/Rings)
40/30 Cal Assault (80/50 Cal AD)
80 DB Squats 50/35#’s
40/30 Cal Assault (80/50 Cal AD)
80 DB Hang Cleans 50/35#’s
40/30 Cal Assault (80/50 Cal AD)
60 DB Hang Snatches (2 arms) 50/35#’s
40/30 Cal Assault (80/50 Cal AD)

WOD Notes: RX+ = 50/35#’s, RX = 45/30#’s, INT = 40/25#’s, SC = 25-35# for men/15-20# for women. The bike should be divided into 2 sprints each/rd.

1/25/2019 – WOD

By WOD

Benchmark
50/40 Cal Assault Bike For Time

Strength
Box Squat (set box just below parallel) – 5×5 @ 75-80%
—Reach hips back on the descent (shins should be close to vertical), pause on box to relax, then drive up without rocking torso forward.

Conditioning
Make-up/Skill Day!

1/24/2019 – WOD

By WOD

Strength
Hang Power Clean
Min 0-4 = 5 reps @ 80%
Min 5-9 = 3 reps @ 85%
Min 10-14 – 1 rep @ 90%+

Conditioning

4 Rounds 4 Rounds 4 Rounds
RX INT SC
25 Wall Balls 30/20# To 10/9ft 25 Wall Balls 20/14# to 10/9ft 25 Wall Balls 14/10# to 10/9ft
15 T2B 10 T2B 7-8 T2B
10 Box Jump Overs 30/24″ 10 Box Jump Overs 24/20″ 10 Box Jump Overs 20/15″
40ft Handstand Walk 8-10 HSPU 2-3 WC or 15-20 Shoulder taps
Rest 1 min between Rest 1 min between  Rest 1 min between 

WOD Notes: WB & T2B should be unbroken! This WOD isn’t meant to be super taxing, so focus on quality of movement & skill practice!

Assistance
a) Banded Dball March: 4×60 sec (rest 90 sec between)
b) L-sit Tap overs – 4×25 reps

1/23/2019 – WOD

By WOD

Strength
a) Bench Press – 4×10 @ 70%
b) DB Bent-over Rows – 4×10 (each arm – heavy)
—Superset a/b

Conditioning
18 Min AMRAP in Teams of 3
Athlete 1: 4-6 Dball Over Shoulder 15o/1o0#
Athlete 2: 50 Double Unders
Athlete 3: Max Cal Ski

WOD Notes: Score = total cals on ski erg. You will rotate to the next station after each minute. Athlete 1 will move to DU, DU to Ski & Ski to Dball. You will do 6 sets of each movement. If you don’t have DU, this is your time to practice them! The Ski erg is the only station where you should be moving the entire minute.

Assistance
GHD Sit-ups – 4×30 (rest 60 sec between sets)

1/22/2019 – WOD

By WOD

Strength
a) Deadlift – 4×8 @ 65-70% (no touch n go)
b) Hollow Rocks – 4xME (try for minimum of 30 sec)
—Superset a/b every 4 minutes

Conditioning – 3 RFT (13 min cap)

RX INT SC
20 Thrusters 95/65# 20 Thrusters 75/55# 20 Thrusters 65/35#
15 C2B Pull-ups 15 Chin Over Bar PU 15 Banded PU/Ring Rows
25/20 Cal Row 25/20 Cal Row 25/20 Cal Row

WOD Notes: Thrusters should feel light to where you can go unbroken almost every set! Each section should avg out to be 60 sec each (row will take a little longer) so you should be able to hold 4 minute rounds!

1/21/2019 – WOD

By WOD

Strength
a) Front Rack Lunges – 4×12 (alternate 6/side) @ 45-55% of BS
b) One Arm High Pulls – 4×12

Conditioning
17 Min AMRAP – Open WOD 13.1
40 Burpees
30 Snatches 75/45#
30 Burpees
30 Snatches 135/75#
20 Burpees
30 Snatches 165/100#
10 Burpees
Max Snatches 210/120#

WOD Notes: Record total reps. Goal is to get to the 3rd BB. If you did this WOD back in 2013, use the same weights & compare scores. The first & 2nd BB should feel light, so scale the 2nd BB back to 95-115# for males & 55-65# for women. The 3rd BB should be the 2nd BB weight. Burpee standard = arms straight OH when you jump barely off ground.

Assistance
Weighted Plank – 8 sets: 45 on / 45 off (heavy)

1/19/2019 – WOD

By WOD

Conditioning (Partner WOD)

RX INT SC
60 Clusters 135/95# 60 Clusters 115/75# 60 Clusters 95/55#
10 Legless RC 15ft 10 Rope Climbs 15ft 6 RC or 20 Pulleys
At the 10 Min Mark: 3 min AMRAP At the 10 Min Mark: 3 min AMRAP At the 10 Min Mark: 3 min AMRAP
Max 25ft HS Walk sections Max HSPU Max Wall Climbs or Shoulder taps 
At the 15 Min Mark:  At the 15 Min Mark:  At the 15 Min Mark: 
10 Min Amrap Max Cals on Bike 10 Min Amrap Max Cals on Bike 10 Min Amrap Max Cals on Bike
Partner does 8 devil presses 50/35# Partner does 8 devil presses 40/25# Partner does 8 devil presses 35/20#

WOD Notes: The RX weights are lighter than normal for this WOD, so use heavier as long as you can cycle through the clusters quickly with a partner! The middle portion (HS Walk, HSPU, etc) is intended to be used for practice when you’re slightly fatigued. Clusters should take no more than 5 minutes (1 rep every 5 secs). You should alternate reps on the clusters, RC, HS Walk portion (every 5ft = 1 rep). Switch after your partner does 8 Devil Presses. Record 3 scores on whiteboard.

1/17/2019 – WOD

By WOD

Strength
Snatch (full) – 1 rep every 45 seconds for 15 reps @ 75-85%.
—Record # of successful lifts out of 15.

Conditioning
Every 2 minutes do the following. Add 2 reps each set & go until failure

RX+ RX INT SC
10 OHS 115/75# 10 OHS 95/65# 10 OHS 75/55# 10 OHS 55/35#
10/7 Cal Ski 10/7 Cal Ski 10/7 Cal Ski 10/7 Cal Ski

WOD Notes: Score = total reps. If you finish round 1 in 60 seconds, you will get 60 seconds rest. Goal is to complete rounds 10/12/14/16. Scale OHS to Front Squats if mobility is limited.

Assistance
a) DB Bicep Curls – 4×12
b) Glute/Ham Raises – 4×12 (scale to negatives – have someone help lower you down)

1/16/2019 – WOD

By WOD

Strength
3 Power Cleans Every Minute for 10 Minutes (30 reps)
—Start @ 75% & add weight every 2 minutes.

Conditioning
10 Min Running Clock – 6 RFT

RX+  RX  INT  SC
 5 MU (odd = ring, even = bar)  3 MU (odd = ring, even = bar)  2 MU (odd = ring, even = bar 5 GI Janes or 6 RR + 6 HR PU
 12/9 Cal Assault (20/15 AD)  12/9 Cal Assault (20/15 AD)  12/9 Cal Assault (20/15 AD)  8/6 Cal Assault (15/10 AD)
 Right into:
 Max DU in remaining time  Max DU in remaining time  Max DU in remaining time Max DU in remaining time 


WOD Notes: The goal is to have at least 2-3 minutes to accumulate as many Double Unders as possible. If you don’t have DU, I want you to still practice to see how many you can get. Record 2 scores (time for WOD & Dubs).

Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes
b) GHD Sit-ups – 4×25 (rest 30 sec between)