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3/9/2023 – WOD

Strength
Snatch – No Brush Snatch + Full Snatch: 12 Sets @ 65-75%
—Stay light today & work on technique. 1 Set every 90 Sec.

Conditioning
3 RFT w/ Partner
10 Wall Walks
20 Dball Over Shoulder 150/115#
30 C2B
40 Box Jump Overs 30/24″

WOD Notes: Goal is 17-21 minutes. WW sub = Move hands over a line further from wall or 8-10 shoulder taps/WW. Dball should be heavier than normal. C2B sub = chin over bar or banded pu. You may split up the work as needed.

Assistance
a) GHD Sit-ups: 6×15 (weighted heavier than usual)
b) Dips (ring/bar): 5×10

3/8/2023 – WOD

Strength
a) Push Press – 5×6 @ 70%+ (work up to heavy set)
b) GHR (GHD): 4×10, Hamstring Sliders: 4×12 or One Leg Curl (monkey feet): 4×10 (each leg)
—Superset a/b every 3 minutes

Conditioning
13 Min AMRAP Ladder
4/4 Cal Ski
2 Front Rack Lunges + 2 Jerks 135/95#  (RX+ = 155/105#)
8/7 Cal Ski
4 Front Rack Lunges + 4 Jerks
12/10 Cal Ski
6 Front Rack Lunges + 6 Jerks
16/13 Cal Ski
8 Front Rack Lunges + 8 Jerks
*Continue pattern for the remaining 13 min. (Cals = 20/16, 24/20, 28/23)

WOD Notes: Goal is to get to the round of 24/12, 20/12 (women). Barbell weight should be fairly light to where you can go unbroken through the round of 8, then have to break it up after that.

Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 8 Sets
b) One Arm Bent-over Rows – 4×10 (each arm)

3/7/2023 – WOD

Strength
a) Deadlift – 5×2 @ 80%+, 1×10-12 @ 70% (you may touch n go on light set)
b) DB Lateral Raises – 5×8 (Pause at the top & control eccentric)
—Superset a/b every 3 minutes. Go heavier on DL than last week.

Conditioning
30 RFT w/ Partner – 18 Min Cap
3 Power Cleans 185/125# (65%)  (RX+ = 205/135#: 70%)
5 Bar Facing Burpees
***In the remaining 18 min, Max Dball/Sandbag Bear Hug Carries 125/90# (switch every 2 laps)

WOD Notes: Goal is to finish each round in 30 sec or less so that you finish in 15 minutes or faster. Each athlete will do 15 rounds each. PC should be quick singles. Partner A does 3 PC + 5 Burpees, while partner B rests. You will switch each round, so it’s interval style. If you can’t jump over the bar, you may step. 1 Lap = 6 mats. Record WOD score & # of laps.

Assistance
a) Tabata Russian Twists – 8 Sets (use light weight, anchor feet, have arms straight)
b) DB Bench Press – 5×8 (heavy)

3/6/2023 – WOD

Strength
a) Back Squat – 4×10 (start @ 65% & hit a heavy set of 10)
b) Strict Pull-ups – 5×8 (supinated – advanced = weighted)
—Superset a/b every 4 minutes. Last set should be heavier than last week’s set of 8 squats. You may break up pull-ups as needed. If you can do a strict pu, try for as many as you can and finish with a band if necessary.

Conditioning
5 RFT
18/15 Cal Assault Bike
15 V-ups
12 DB Hang Clean N Push Press 50/35#  (RX+ = 60/40#)

WOD Notes: Goal is 13-17 minutes. V-up sub = tuck up (bend knees to elbows). DB work should be done in 1-2 sets each rd. 

Assistance
a) Weighted Plank – 6×30 Sec (heaviest weight possible) -rest as much in between
b) Face Pulls (pulley) – 4×12 

3/2/2023 – WOD

Strength
Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
30 Minute Running Clock
1) Barbell Hip Thrusts – 5×10 (pause each rep)
2) DB Bench Press – 5×8 (heavy across)
3) GHD SIt-ups – 5×20 (you may also do weighted sit-ups)
4) Seal Rows (trap bar – handle up) – 5×8 
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
For Time
40/32 Cal Ski
80 Wall Balls 20/14# to 10ft
40/32 Cal Ski

WOD Notes: Goal is 8-12 minutes. You should be able to do 20+ reps on the wall balls or do sets of 10 with very little rest. Try to push the last ski & sprint!

Assistance
a) Tibilias Raises – 3×20 (lighter)
b) Banded TKE – 4×20 each leg (heavier band)

REMINDER: Wear your college alumni gear this Saturday for the final Open Workout 23.3!

3/1/2023 – WOD

Strength
a) Deadlift – 5×3 @ 77-80% (heavier than last wk)
b) DB Shoulder Press – 5×8 (control eccentric)
—Superset a/b every 3 minutes. No touch n go on DL.

Conditioning
12 Min AMRAP Ladder
2 Deadlifts 255/175# (55%+)  (RX+ = 275/185#)
1 Wall Walk
4 Deadlifts
2 Wall Walks
6 Deadlifts
3 Wall Walks
***After each round do 4 shuttle runs (forward down/backward back)
—Continue pattern until 12 minutes is up

WOD Notes: Each shuttle run = Down & Back (6 mats + 6 mats). Goal is to get to the round of 12/6/4. WW sub = 8-10 shoulder taps/WW or climb 2ft from the wall. You should be able to touch n go a lot of the DL or you may do singles if necessary.

Assistance
a) DB Lateral + Front Raises – 3×15 each
b) Pallof Presses – 4×12 (pause each side – lots of tension on band)

2/28/2023 – WOD

Strength
a) Back Squat – 5×8 @ 70% (try to keep weights similar for all 5 sets)
b) Strict Pull-ups – 5×8 (pause each rep at the top)
—Superset a/b every 3:30. Use a band/weight if necessary

Conditioning
10 RFT
4 Hang Power Clean 205/135# (75%)
8 T2B
12/10 Cal Assault Bike

WOD Notes: Goal is 13-17 minutes. HPC should be relatively heavy to where you have to rest a few extra secs before you pick up the bar coming off the bike. T2B sub = T2R, hanging knee raises, or weighted su/LR. 

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks: 4 Sets
b) DB Bicep Curls + DB Skull Crushers – 3×10 (overload eccentric), 1×10 (both concentric/eccentric)

2/27/2023 – WOD

Strength
Snatch – 3×5 @ 70%, 2×3 @ 75%, 5×1 @ 80%+
—You will do a set every 2 minutes for the 5’s & 3’s, then every minute for the 1’s. Try to hit a heavy set of 5/3/1 at the end. Try to squat a few if you have the mobility.

Conditioning
3 RFT
10 DB Snatches (alternating) 70/50#
150 Single Unders
16 Hang DB Snatches (alternating) 70/50#
75 Double Unders
20 SA Overhead Walking Lunges 70/50#
30/24 Cal Row

WOD Notes: Goal is 17-20 minutes. DB Snatches should be unbroken. You will do 10 lunges with DB in the left arm & 10 lunges with DB in the right arm. Make sure to walk these & not stay in place. DU sub = 150 singles just like the first round.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off: (4 heavy / 4 moderate)
b) DB Pullover – 5×10 (heavy)

2/25/2023 – WOD

“Open WOD 23.2A”
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

“Open WOD 23.2B”
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

WOD Notes: You must use a pull-up bar that is just below your reach (2 arms – thumbs touching) in order to do the workout RX. Any RX score will beat a scaled score! Sign-up on the class sheet for tomorrow with your pull-up bar.

2/23/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
30 Minute Running Clock
1) Front Rack Lunges – 5×8 (build to a HEAVY set at the end)
2) DB Bench Press – 5×10 (heavy across)
3) Tibialis Raises – 4×15
4) Strict Pull-ups – 5×8 (use a band/weight or C2B for a challenge)
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
For Time
200 Double Unders
5 Rope Climbs 15ft  (RX+ = 20ft)
1200m Run 

WOD Notes: Goal is 10-13 minutes. DU sub = 100 DU, 2:30 worth of practice, 300 singles, or 400ft versa. RC sub = 10 heavy pulleys, 8 up/downs (strict), or 40 RR. The run is to the culda sac, stop sign, eggs sign, and back into Rage.

Assistance
a) GHD Sit-ups – 8×10 (weighted – heavier)
b) Banded TKE – 3×30 each leg
—Rest 30 Sec between sets of Sit-ups