8/10/2018 – WOD
Strength
Back Squat – 5×8 @ 62-67%
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 3 minutes
b) Grip: Farmers Carry (2 arms) – 3x60m (60% of DL – same as last wk)
Blog
8/9/2018 – WOD
Strength
1 Power Clean every 30 sec for 10 minutes @ 80-85% (20 reps)
—Start @ 80% of pwr clean & increase by the end
Conditioning
For Time
12 Dball Over Shoulder 150/100#
6 Laps Dball Carry (shoulder) 150/100#
50/40 Cal Bike (30/20 assault)
—Rest 3 minutes & repeat
WOD Notes: TD = 3-5 min each rd. This WOD is meant to be fast!!! You should be able to get the 12 reps done in less than 90 sec. 1 lap = 6 mats. The bike should be a sprint! You should need the 3 minutes of rest if you went hard. Try to stay within 30 seconds of your first time. You should be able to get in some assistance work after this!
Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Bench Press – 4×10 (heavy)
c) Grip: Banded BB roll ups with KB – 3×90 sec (heavier than last week)
8/8/2018 – WOD
Strength
1 Power Snatch every 30 sec for 10 min @ 80-85% (20 reps)
—Start @ 80% of pwr snatch & increase by the end
Conditioning
For Time
100 Thrusters 75/55#
10 Rope Climbs 15ft or 5 Pegboard Ascents
100/80 Cal Row
WOD Notes: TD = 13-19 min. Thruster weight should be lighter than normal!!!! Should be able to d0 20 reps at a time easily in the beginning & take no more than 5 minutes to complete. RC scale = climb to 12ft or 20 rope pulley ascents. You may scale the entire WOD by breaking it into 5 rounds of: 20/2/20 (if you’re not proficient with RC).
Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 160 for time
c) Grip: Barbell Wrist Curls – 4×20
8/7/2018 – WOD
Strength
a) Shoulder Press – 5×8 @ 70%
b) Single Leg RDL – 5×8 (each leg – moderately heavy)
—Hold 2 KB or DB. Superset a/b together
Conditioning
15 Min AMRAP
20/15 Cal Ski
20 Box Jump Overs 24/20″ (no rebounding)
20 KB Swings 70/53#
WOD Notes: TD = 4-5 rds. No rebounding on the bj overs. KB Swings are OH, but if you lack mobility you may finish with arms slightly in front so that you don’t over arch low back.
Assistance
a) Hollow Rocks – 10 Sets: 45 sec on 45 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 100/60# (heavier than last wk)
8/6/2018 – WOD
Strength
a) Back Squat – 5×8 @ 62-67%
b) One Arm High Pulls – 5×8
—Supeset a/b every 3 minutes.
Conditioning
2 Min AMRAP x 10 (with a partner)
150m Sled Drag 100/50#
Max GI Janes
WOD Notes: TD = 10-15 GI Janes/rd. Score = total GI Janes between the 2 of you. Sled Drag is to the Marcor Sign & back into Rage. You should be able to run with the sled the entire time & should take about 50-75 sec even in the later rounds. Each athlete will do 5 rounds of 2 min on / 2 min off.
Assistance
a) Supinated Grip Pull-ups – 3RM (weighted) + 4×10 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 10 sets: 45 sec on 45 sec off
c) Grip – Plate Pinch: 4 sets ME 45/25# plate (heavier than last week)
8/4/2018 – WOD
Conditioning
2 Rounds For Time
60 Wall Balls 30/20# to 10/9ft
30 T2B (Rx+ = 40)
1200m Run
WOD Notes: TD = 20-26 min. WB should be heavier than normal, but you should be able to do 15+ reps at a time both rounds. T2B scale = toe to ring, 15-20 reps (if you have trouble linking) or give yourself 2 minutes to do as many t2b as possible. The run is an 800m (down to stop sign), then back up to eggs sign, then into Rage.
Assistance
a) Core – 3 sets: 60 sec Russian Twists + 60 sec Flutter Kicks + 60 sec V-ups
—Rest 30 sec between each exercise
b) Grip – Axle Bar DL Hold (double Overhand) – 4xME 185/125# (heavier than last wk)
REMINDER
Sunday – Yoga 10am + Open Gym 11-1pm
8/3/2018 – WOD
Strength
Back Squat – 5×10 @ 60-65%
—Same as Monday
Conditioning
Make-up/Skill Day!
Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 3 minutes
b) Grip: Farmers Carry (2 arms) – 3x40m (60% of DL)
REMINDER: Yoga is this Sunday from 10am-11am + Open Gym 11am-1pm.
8/2/2018 – WOD
Strength
Pwr Clean + Hang Pwr Clean + Squat Clean + Hang Sq Clean + Jerk
—5 sets. Starting @ 65% & work up to a heavy complex. Try to get 2 heavy sets in!
Conditioning
3 Rounds For Time
20 Hang Clean (10 pwr + 10 sq) 175/115#
25 C2B Pull-ups
100 Double Unders
WOD Notes: TD = 12-17 min. HSC = 60%. Should have to break them up in 2-4 sets. C2B scale = 12-15 reps/round, chin over bar, or banded pu. DU scale = 50 DU or 90 sec worth of attempts (180 singles).
Assistance
a) Glute Ham Raises – 4×12 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 5×8 (each arm)
c) Grip: Banded BB roll ups with KB – 3×90 sec (heavier than last week)
8/1/2018 – WOD
Strength
Pwr Snatch + Hang Pwr Snatch + Full Snatch + Hang Sq Snatch
—5 sets. Start @ 70% of max & work up to a heavy complex. You may drop bar.
Conditioning
4 Rounds For Time
14 DB Snatches (alternating) 70/45#
30ft One Arm (L) OH Lunges 70/45#
30ft One Arm (R) OH Lunges 70/45#
30ft Weighted Bear Crawl (lift+pull DB) 70/45#
30/23 Cal Row
WOD Notes: TD = 14-19 min. You should be able to switch DB mid air & touch n go them. Please DO NOT DROP DB from Overhead!! 30ft = 5 mats. You may scale OH lunge to front rack lunge. The goal is to average 3:30-4 min / round!
Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 150 for time
c) Grip: Barbell Wrist Curls – 4×15
7/31/2018 – WOD
Strength
a) Deadlift – Work up to a heavy single (Go for PR if you feel strong)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b
Conditioning
10 Rounds For Time
3 Dball Over Shoulder 150/100#
6 Push Jerk 155/105#
13/9 Cal Bike (7/5 assault)
WOD Notes: TD = 11-17 min. Quick transitions are important on this WOD! Dball should feel heavy since it’s only 3 reps. PJ = 50% of PJ (unbroken every rd easily). Try to get a 10 sec sprint on the bike each round so the cals come off quick!
Assistance
a) Hollow Rocks – 10 Sets: 30 sec on 30 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 100/60# (heavier than last wk)
