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12/5/2018 – WOD

Strength
3 Position Clean + Jerk – 5 sets @ 75-85%
—Floor + Below Knee + Above Knee. 

Conditioning (15 min cap)
3 RFT
10 Squat Cleans 165/105#
20 DB Bench Press 70/45#’s
30/23 Cal Row

WOD Notes: This WOD is meant to be pretty quick to where you can do quick singles on the cleans and go unbroken on the BP almost every round, but be challenging! SC = 55%.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 140 reps as fast as you can

12/4/2018 – WOD

Strength
Deadlift – 1×10 (67%), 1×8 (72%), 1×6 (77%), 1×4 (82%), 1×2 (87%)
—No touch n go. Lower under control each rep. Use just a little more than last wk.

Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
10/arm DB Bent Over Rows (heavy)
10 Shoulder to OH 175/115# (60%)
Max Cal Ski
—rest 2 min between rds. Score = total cals.

WOD Notes: Try to make DB rows as strict as possible (back should be parallel to floor). Jerks should be difficult for 10 reps, but shouldn’t be a 10 rep max. You should have about 60-70 sec to ski each round. This WOD is going to target the Lats/Triceps, so be ready to get swole! Use rower if there aren’t enough ski ergs.

Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt). Shoot for 1 more rd than last wk.

12/3/2018 – WOD

Strength
a) Back Squat (5 sec tempo down) – 6×4 @ 75-80%
b) One Arm High Pull – 4×10 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning (17 min cap)
For Time
30/20 Cal Assault Bike (50/40 AD)
25 Burpee Box Jump Overs 24/20″
20 DB Snatches (alternating) 70/45#
30/20 Cal Assault Bike (50/40 AD)
20 DB Snatches (alternating) 70/45#
25 Burpee Box Jump Overs 24/20″
30/20 Cal Assault Bike (50/40 AD)

WOD Notes: The goal is to avg 2 min/segment, which would put you at around 14 minutes. Use a lower box if necessary. You should be able to to muscle snatch all the snatches, so go light to where you can do that!

Assistance
a) Strict Pull-ups – 7 E2MOM for 10 minutes (advanced = use weight)
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off

12/2/2018 – WOD

Open Gym: 11-1pm

12/1/2018 – WOD

Conditioning (with a partner)
2 Rounds For Time
10 (5 Hang Power Clean + 5 Thrusters) 155/105#
6 Legless Rope Climbs 15ft (partner must hold wall sit)
30 Devil Press 50/35# (partner must do 20 hollow rocks)
50/40 Cal Row

WOD Notes: The goal is to hold 10-12 min rounds. For the RC, partner must hold wall sit while partner works. You may do 2 rc in a row if you want and climb with your legs if necessary. Partner must do 20 hollow rocks before you switch for the devil press.

11/30/2018 – WOD

Strength
Back Squat (banded) – 12×2 @ 62%
—One set every minute. The goal is to move the weight with speed. Use green + small blue band.

Conditioning
Make-up/Skill Day!

11/29/2018 – WOD

Strength
Clean + Front Squat + Jerk – 1 set every 90 seconds for 6 sets
—Start @ 70% & work up to a heavy set. Clean may be power or squat.

Conditioning
In 4 Person Teams, Complete 40 Rounds For Max Cals (each person does 10 rounds of 30 sec sprint, with 90 sec rest relay style)
Ski Erg – 5 Rounds each
Air Dyne Bike – 5 Rounds each

WOD Notes: WOD starts with the ski erg. Record 2 separate scores: 1) Ski cals 2) Bike cals. Each round should be ALL OUT (do not hold back!). You will sprint for 30 sec, then get 90 sec rest. Make sure transitions are fast between team members! When the 4th athlete finishes their last ski erg sprint, the 1st athlete should be ready to go on the bike. You may use different bikes and add up the cals at the end if your athletes are different heights.

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curls – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object

11/28/2018 – WOD

Strength
Snatch – 1 Pwr Snatch + 1 Sq Snatch + 1 OHS (3 sec pause in bottom)
—6 sets @ 70-80%. If OH mobility is limited, you can do sets of 3 power snatches. 

Conditioning
3 RFT
15 T2B (RX+ = 20)
20 Overhead Squats 115/75#
15 C2B Pull-ups (RX+ = 20)
12 Power Snatches 115/75#

WOD Notes: This WOD is meant to be shorter than the last 2 days (under 15 minutes). Barbell should feel light for the OHS/PS to where you can go unbroken on the squats and quick singles on the snatches. If OH mobility is limited, do front squats.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 12 Rounds or Accumulate 130 reps as fast as you can

11/27/2018 – WOD

Strength
Deadlift – 1×10 (65%), 1×8 (70%), 1×6 (75%), 1×4 (80%), 1×2 (85%)
—No touch n go. Lower under control each rep.

Conditioning (20 min cap)
10 RFT
4 DBall over Shoulder 150/100#
8 Burpees
12/9 Cal Row

WOD Notes: You should be able to move the entire time throughout this WOD. Goal is to avg under 2 minutes each round! Reset monitors after each round!

Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt)

11/26/2018 – WOD

Strength
a) Back Squat (5 sec tempo down) – 5×5 @ 72-77%
b) One Arm Shoulder Press – 4×8 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning (16 min cap)
5 RFT
30 Wall Balls 20/14# to 10ft
15 DB Hang Power Cleans 50/35#’s
75 Double Unders

WOD Notes: This is meant to be tough to finish. You have to avg just over a minute/rd for each minute in order to finish. WB should be unbroken the 1st/2nd round & done in 2 sets after that (should feel light!). DB HPC should feel light as well to where you do them in 1-2 sets. Please DO NOT drop DB, thank you! DU scale = 25-50 DU, 125 singles, or 1 min amrap of DU.

Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off
—partner a will try to resist moving side to side as partner b pushes hips.