Conditioning
3 RFT
15 Deadlifts 275/185# (60%)
3 Rope Climbs 15ft
30 Wall Balls 30/20# to 10/9.5ft
—Rest 2 minutes
Run 1200m
WOD Notes: Goal is 11-15 minutes for the 3 Rounds & sub 6 minutes for the 1200m. No Partner WOD today! You should be able to link 5 deadlifts at a time. RC sub = climb 12-15ft, 20 ring rows, or 4 up/downs. WB should be heavier than normal. Run sub = Bike 2500 meters.
Conditioning
30 Min AMRAP w/ Partner
40/30 Cal Ski
30 Box Jump Overs 24/20″ (RX+ = 30/24″)
30 DB Snatches (increase by rd)
WOD Notes: Goal is 5-6 rounds. Switch every 10 cals on the ski (girls 10/5 each). BJO – switch every 5 reps & try to avoid step-ups (jump on low box). Step down after each BJO as well. DB Snatches = M: 50/60/70/80/90/100#, F: 35/40/50/55/60/65#. Switch every 5 reps & you don’t have to alternate every rep.
BLACK FRIDAY RAGE BEER MILE IS AT 3pm! Sign-up through the class sign-up sheet!
Strength
a) Deadlift – 18 Min to Work up to a Heavy Single or 5×5 @ 75-80%
b) Dips (bar/ring) – 5×8 (advanced = weight or slow eccentric)
—Superset a/b as needed, but try to knock out the dips in the earlier rounds, so you can focus on DL towards the end.
Conditioning
5 RFT
15/12 Cal Bike
5 Strict Pull-ups
10 Power Cleans (m: 155/185#, f: 105/125#) —Increase after RD 2
5 Strict Pull-ups
WOD Notes: Goal is 14-18 minutes. PU sub = Banded PU or lat pulldown (pulley). PC = 55/65% (should be singles the entire WOD).
Assistance
a) EZ Bar Skull Crushers – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 10×12 (weighted) — rest 30 sec between
Strength
a) 18 Minutes to find a Heavy Push Press & Push Jerk
b) GHR (4×8-10) or Hamstring Sliders (4×15)
—Superset a/b every 3:30. Spend the first 9-10 minutes finding your PP max, then the remainder of the time with PJ.
Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
6 Push Press (increase every 2 RDS) —65/70/75%
10 T2B (RX+ = 12)
Max Cal Row
WOD Notes: Goal is to have at least 45 Sec to row. T2B need to be done in one set so you have enough time to row! T2B sub = T2R, weighted sit-ups, or hanging leg raises. Partner A will work for 90 Sec while Partner B rests. You will do 6 rounds each.
Assistance
a) DB Lateral Raises – 5×8 (pause + slow eccentric)
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
Strength
a) Back Squat – 18 Min to Work up to a heavy single. Go for a PR if you’re feeling it!
b) DB Pull-over (1 DB) – 4×12
—Superset a/b in the beginning when your squats are lighter. If you don’t want to hit a heavy single, you can do a 5×5 @ 75-80%.
Conditioning
10 RFT
5 Weighted Burpees 60/40# DB’s
6 Hang DB Sq Cleans 60/40# DB’s
30 Double Unders
WOD Notes: Goal is 12-16 minutes. Yes – I know we did burpees on Saturday, but at least these are weighted. Try to pop feet up in line with the DB’s when you pick them up & keep back neutral. DU sub = 15 DU, 50 singles, or 60ft versa.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×12 each arm
BLACK FRIDAY RAGE BEER MILE IS AT 3pm! Sign-up through the class sign-up sheet!
Conditioning
3 RFT w/ Partner
80/60 Cal Ski
40 Front Rack Lunges (increase by rd)
6 (7 Burpees + 1 Rope Climb 18ft)
WOD Notes: Goal is sub 35 minutes. Lunges: M = 155/175/195#, F = 105/115/125#. You should be switching every 10 cals on the ski and every 10 reps on the lunges. Partner A will work on the burpees while Partner B does the 1 RC. RC sub = climb 10-12ft, 2 up/downs, or 7 Ring Rows. You will each do 3 rounds of the Burpees & RC. 7am class will have some teams start with the burpees/RC because there’s only 10 ski ergs.
Strength
Hang Power Snatch + Hang Squat Snatch – 10×2 (start @ 65% & Do 1 Set every 1:15)
–If you don’t have the OH mobility, you can power both reps. Work up to a heavy complex.
Conditioning
15 Min AMRAP
15/12 Cal Row
15 Wall Balls 30/20# to 10/9.5ft
***Every 3 minutes, starting at 0:00, do 5 Wall Walks
WOD Notes: Goal is to get 5+ rounds. WB should be unbroken each round, but try to use a heavier ball if possible. WW sub = 3-4 reps or 50 Shoulder taps/round.
Assistance
a) L-Sit/Tuck – 8×25 Sec (1:30 rest between)
b) BB Bent-over Rows (supinated) – 5×8 –Pause each rep
Strength
a) Deadlift – 5×2 @ 80-90% (no touch n go), 1xME (8-12 reps) @ 70%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time. You may go lighter & do a 5×5 for part (a) if necessary.
Conditioning
6 RFT
100m Sandbag Carry 125/90#
10 C2B Pull-ups (RX+ = 5 Bar MU)
50 Double Unders
WOD Notes: Goal is 12-15 minutes. Sandbag Carry: ODD RDS = Bearhug, EVEN RDS = Shoulder. You will carry out to the far curb across the street & back. C2B sub = chin over bar or banded pu. DU sub = 25 DU, 75 singles, or 100ft versa.
Assistance
a) Tricep Pushdowns (pulley) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 10×10 (weighted) — rest 30 sec between
Strength
a) 2 Push Press + 2 Push Jerks x 5 Sets @ 80-90% of PP
b) GHR (5×8-10) or Hamstring Sliders (5×15)
—Superset a/b every 3:30
Conditioning “20 Min Cap”
20 RFT w/ Partner (interval)
5 Hang Power Clean (M: 165/195#, F: 110/125#)
5 Push Jerks (same weight as HPC)
8/7 Cal Bike Sprint
WOD Notes: Goal is to get under the 20 Min Cap. Partner A will complete a full round while Partner B rests. Repeat this pattern for 20 rounds. Increase the weight after round 10. Starting weight should be around 60% (increase to 70%) of the weaker lift between HPC & PJ.
Assistance
a) DB Lateral Raises – 5×10 (pause + slow eccentric)
b) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets
Strength
a) Back Squat – 5×2 @ 80-82% (heavier than last wk), 1xME @ 70% (8-12 reps)
b) DB Pull-over (2 DB’s) – 5×10 (3 sec eccentric)
—Superset a/b every 3:30. 2nd rep for part (a) & 10th rep for part (b) should almost feel like you’re failing!!
Conditioning
4 RFT
150m Sled Drag 90/60#
20 T2B
10 Devil Cleans 60/40# (RX+ = 70/50#)
WOD Notes: Goal is 16-20 minutes. Sled Drag = Forwards out to the “Evoqua” Sign & backwards back. You should be able to run majority of it. T2B sub = T2R, GHD SU, weighted su, or leg raises. The DB’s should be 5-10# heavier than you normally use for Devil Presses. The 5:30am class can have some start with the DC & work backwards since there’s only 11 sleds.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×10 each arm
