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4/6/2024 – WOD

Conditioning “45 min cap”
4 RFT w/ Partner
250m Sled Drag (ODD = Forward 135/95#, EVEN = Backward 90/45#)
20 Dball Over Shoulder 150/115#
30 GI Janes
40 Front Rack Lunges (increase 10/5# by rd)

WOD Notes: Goal is to get under the 45 min cap. In order to do that you’re going to have to jog the majority of the sled drags and minimize walking as much as possible!!!! So go lighter if you have to! You can break up the work as needed. The last round of lunges should feel heavy!! 

REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

4/4/2024 – WOD

Strength “18 Min Clock”
a) Deadlift (Hex or Barbell) – 5×4 @ 80%+ (build to a heavy 4), 1XME @ 70% (10+ reps)
b) Box Jumps – 5×3 (max effort jump – use low box (12-20″ & land straight leg if possible)
c) DB Front Raises – 4×12
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Superset a/b back to back with 15 secs or less rest. Get your arms into your box jumps for momentum & try to jump as high as you can while landing soft.

Conditioning
Every 4 Min x 4 Rounds
400m Run or Sub 250-300ft Versa
3-5 Wall Walks  (RX+ = 7)
6 Hang Squat Cleans (increase by rd)

WOD Notes: This is meant to be active recovery for real! The run shouldn’t take more than 2-2:15! WW should take no more than 40 sec & should feel relatively easy, since there’s no muscular interference with other movements, so try to move through them quick! HSC = 60/65/70/75% by rd. You should be able to go unbroken rd 1&2, but have to break up round 3&4 so try to go heavy towards the end!

Assistance
a) Face Pulls (pulley) – 4×12 (pause each rep for at least 2 sec)
b) L-Sit Tap overs (Parallettes) – 5×20

4/3/2024 – WOD

Strength
a) Push Press – 5×5 @ 75-80% across all sets, 1xME @ 70%
b) Strict Pull-ups – 5×8-10 (advanced = weight, novice = 4-5 negatives or banded pu)
—Superset a/b every 3:30

Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
6 Laps Sandbag Bear Hug Carry 150/115#
12 T2B  (RX+ = 15)
Max Cal Row

WOD Notes: Goal is to have at least 45 secs to row fast each round. Try to go heavy on the carry since you have built in rest each round, but move quick with it. Each partner does 2 min of work followed by 2 min of rest. T2B sub = T2R, GHD SU, or hanging knee raises. 1 Lap = 5 mats.

Assistance
a) GHD Sit-ups – 4×30 (1/2 of them weighted)
b) DB Lateral Raises – 4×12

Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

4/2/2024 – WOD

Strength
a) Bench Press (2 pause 1-3″ above chest + 2 pause on chest) – 5×4 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 4 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. 

Conditioning – “20 Min Cap”
3 RFT w/ Partner
200 Double Unders
30 Power Cleans (increase by rd)
60/50 Cal Ski (Max cal ski the last rd if you finish under 20 min)

WOD Notes: Goal is to finish under the 20 min cap. You will work at the same time for the DU (PC & ski is “you go, I go”). DU sub = 50 DU each, 150 singles each, or 200ft versa each. PC: m = 165/185/225#, f = 110/125/155# (55/65/80%). Try to make a big jump for the 3rd round and take your time with the reps. 

Assistance
a) 5 Sets: 30 Sec Hollow Rocks + 30 Sec Russian Twists (weighted)
b) EZ Bar Skull Crushers – 4×10 (control eccentric)

4/1/2024 – WOD

Strength
a) Back Squat – 5×5 @ 80% (across all sets)
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30

Conditioning
8 RFT
5 Devil Press 50/35# 
7 DB Thrusters 50/35#  
9/8 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. Reset monitors after each round. You may need to take a few extra seconds of rest after your 4th DP rep before you do your 5th so that you can hit the thrusters unbroken.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than normal)
b) Barbell Bicep Curls – 4×12

Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

3/30/2024 – WOD

Conditioning
4 RFT w/ Partner
20 Power Snatches (increase by rd)
40 Front Rack Lunges (increase by rd)
80 HR Push-ups
400m Run

WOD Notes: Goal is sub 35 minutes. PS/FRL should be the same weight if possible unless one movement is much weaker than the other. Use around 65/70/75/80% by round for PS. First 2 rounds you can touch n go a few of the reps, but the last 2 rounds should be singles. You will do the HR Push-ups at the same time. You may sub banded PU or start on your knees, but try to do them as strict as possible. 

Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa

3/28/2024 – WOD

Strength
a) Hex Bar DL – 5×5 @ 75%+ (build to a heavy 5)
b) Dips (Bar/Ring) – 5×8 (use weight or band if needed)
—Superset a/b every 3:30. No touch n go for part (a).

Conditioning
Every 4 Min x 5 Rounds
25/20 Cal Row
15 C2B (Kip) Pull-ups, 8-10 Strict PU, or 5-8 Bar MU
75 Double Unders

WOD Notes: Goal is to have 45 sec+ to rest each round. This will get hard very quick if you try to do it RX, so think about how you can buy yourself some rest each rd while still moving quick. Scale back the cals on rower if you can’t get them done in under 90 secs. DU sub = 40-50 DU, 125 singles, or 150ft versa.

Assistance
a) One Arm Bent-over Rows – 4×12 each arm (heavy)
b) L-Sit/Tuck (Pegboard) – 25 Sec on / 60 sec off x 8 Sets

3/27/2024 – WOD

Strength
Clean + Hang Clean + Jerk – 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy complex. You should try to squat one of them if possible.

Conditioning “20 Min Cap”
5 RFT
10 Hang Power Cleans 165/110#
15 T2B
10 Push Jerks 165/110#
15/12 Cal Assault Bike  (RX+ = 18/15)

WOD Notes: Goal is 16-20 minutes. HPC/PJ = 57-60%. You should be able to go unbroken on the HPC/PJ, but it should get difficult as the rounds progress. It’s also ok if you break them up once/rd, but the rest should be less than 15 seconds. T2B sub = T2R, hanging knee raises, or incline leg raises.

Assistance
a) GHD Sit-ups – 4×25 (weighted)
b) DB Lateral Raises – 5×10

3/26/2024 – WOD

Strength
a) Bench Press (2 pause 1-3″ above chest + 3 pause on chest) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Weight should be similar or a little heavier than last wk.

Conditioning
12 Min AMRAP Ladder
2 Deadlifts @ 55%
3 Cal Ski
4 Deadlifts
6 Cal Ski
6 Deadlifts
9 Cal Ski
***3 Wall Walks to start each round. Continue the pattern until 12 min is up.

WOD Notes: Goal is to get to the round of 3/16/24. Everyone does the same amount of calories today to prevent confusion with counting. DL RX would be 275/185#. WW sub = 2/rd or 8-10 shoulder taps/ww.

Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 10 Sets
b) DB Skull Crushers – 4×12 (control eccentric)

3/25/2024 – WOD

Strength – “18 Min Clock”
a) Front Squat – 2×5 @ 70-75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 4×10 (slow eccentric)
—Superset a/b as needed. Work up to a heavy single for part (a).

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
10 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 10-15 minutes. WB should be done in 1-2 sets each rd. Try to face the box for the BBJO. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm