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6/3/2024 – WOD

Strength
Clean n Jerk Complex – Hang + Low Hang + Floor + Jerk 
—1 Set every 2 Min x 6 Sets. Start @ 70% & work up to a heavy complex

Conditioning “20 Min Cap”
3 RFT w/ Partner
250m Sled Drag 150/115#
40 GI Janes
20 Clean n Jerks 185/125# (65%)

WOD Notes: Goal is to get under 20 min cap. You should be able to alternate between running/walking for sled drag. You will work at the same time for GI Janes. CnJ should be quick singles the whole time.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Barbell Bent-over Rows (supinated grip) – 5×10

6/1/2024 – WOD

Conditioning
Complete all tasks in any order w/ Partner
1000ft Versa Climber
200/160 Cal Row
200 Wall Balls 30/20# to 10/9.5ft
80 Power Snatches (increase every 20 reps)
30 Tire Flips

WOD Notes: Goal is sub 40 minutes. There is no cap. You can complete this work in any order, but I’d recommend not doing the Power Snatches & Tire Flips back to back. PS = M: 95/115/135/155#, F: 65/75/95/115#. There are (2) size tires now (heavy & light). Choose one where you can get about 10 reps in a minute & you’re able to keep moving.

5/30/2024 – WOD

Strength
a) Bench Press – 5×8 @ 70-75%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Try to go HEAVY on the last rd of FC!! You will walk across the street with the (r) arm then come back with the (L) arm.

Conditioning – “20 Min Cap”
3 RFT w/ Partner
60/50 Cal Ski
150 Double Unders (RX+ = 200)
40 Front Rack Lunges (increase by rd)

WOD Notes: Goal is to get under the 20 min cap. You will work at the same time for the DU. DU sub = 50 DU each, 125 Singles, or 2x feet Versa. The DU should take no longer than 90 sec. FR Lunges: M = 155/175/195#, F = 105/115/135#. The first round of lunges should feel pretty light. You should switch every 10 reps on the lunges. 

Assistance
a) GHD Sit-ups – 10/20/30/40 (rest 20/40/60 sec between)
b) DB Reverse Flies (incline bench) – 4×15

5/29/2024 – WOD

Strength
a) Back Squat – 5×5 (3 Sec eccentric) @ 75%+
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30

Conditioning
18 Min AMRAP w/ Partner (interval style)
8 Heavy DB Snatches 90/60#
10 T2B  (RX+ = 12)
12/10 Cal Assault Bike 

WOD Notes: Goal is Sub 2 min/rd. You don’t have to alternate the snatches. You should be doing RX+ if you’re proficient at T2B. Partner A does one full rd while Partner B rests. T2B sub = T2R, knee raises, weighted SU/LR. 

Assistance
a) 20 Sec Hollow Rocks + 20 Sec Hollow Hold – 6 Sets
b) DB Bent-over Rows – 4×10 each arm (heavy)

5/28/2024 – WOD

Strength
a) RDL – 5×7 @ 65-70% (use straps) – a little heavier than last wk
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. Partner up to save time on cleanup.

Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts 
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 155/165/175/185/195#
F = 95/105/115/125/135#

WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises – 4×12

5/27/2024 – Memorial Day WOD

Conditioning
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

WOD Notes: Break up the work as needed. Wear a 20/14# vest if you have one & can complete the reps in under an hour.

5/25/2024 – WOD

Conditioning
4 RFT w/ Partner
250m Sled Drag 135/90#
12 Wall Walks  (RX+ = 16)
20 Dball/Bag Over Shoulder 150/115#

WOD Notes: Goal is 28-35 minutes. Wear a belt for the sled drag so that it works your glutes/hamstrings instead of your low back. WW sub = 10 reps or 10 shoulder taps/ww. DBall/bag should be heavy. 

Reminder: We are doing the Hero WOD “Murph” Monday May 27th. There will only be 7am & 8:30am heat times. Please arrive at least 15 minutes early to warm-up on your own! In case you don’t know what “Murph” is:
For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

5/23/2024 – WOD

Strength
Hang Power Snatch – 3 Every 1:15 x 5, 2 EMOM x 5, 1 EMOM x 5
—Start @ 65% & build to a heavy single by the end.

Conditioning
5 RFT
15 Goblet Squats 70/50#
10 C2B Pull-ups  (RX+ = 12)
10 DB Bench Press (heavy)
20/16 Cal Row

WOD Notes: This WOD is somewhat of “Murph” Prep, but way less reps & heavier weight. Goal is sub 20 minutes. Go as fast or as slow as you want today.

Assistance
a) Barbell Bent-over Rows (supinated) – 5×10
b) L-SIt/Tuck – 20 Sec on / 40 Sec off x 10 Sets

Announcement: We are doing the Hero WOD “Murph” Monday May 27th. There will only be 7am & 8:30am heat times. Please arrive at least 15 minutes early to warm-up on your own! In case you don’t know what “Murph” is:
For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

5/22/2024 – WOD

Strength
a) RDL – 5×8 @ 65-70% (use straps)
b) Dips (Bar/Ring) – 5×8 (slow eccentric)
—Superset a/b every 3:30. Use a weight or band if necessary for part (b). Partner up to save time on cleanup.

Conditioning
For Time
50/40 Cal Ski
40 Box Jump Overs 24/20″
400m Sandbag Carry 125/90#
40 Box Jump Overs 24/20″
50/40 Cal Ski

WOD Notes: Goal is 14-19 minutes. The Carry is 200m on shoulder & 200m bearhug. You should try to do the entire 400m without dropping the bag/ball. 

Assistance
a) 25 GHD Sit-ups + 25 Sec GHD Hold x 4 Sets
b) DB Reverse Flies – 4×15

5/21/2024 – WOD

Strength
a) Hang Power Clean – 4×3 @ 80%+, 2×2 @ 85%, 2×1 @ 90%+
b) DB Strict Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either the cleans or 10 DB strict press following that pattern. Work up to a heavy single.

Conditioning “20 Min Cap”
10 RFT
3 Clean n Jerk (increase after round 5)
10 T2B
12/10 Cal Assault Bike

WOD Notes: Goal is sub 20 minutes just like yesterday. You may let the monitors accumulate in calories each round, so no need to reset them each round. BB weights = (65/75%) m: 185/215#, f: 125/145#. T2B sub = T2R, scale reps to 8 each round, hanging knee raises, or incline leg raises on bench.

Assistance
a) Tabata 10 Rounds: Hollow Rocks / Hollow Hold —alternate by rd
b) One Arm High Pulls – 4×10 each arm