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7/30/2018 – WOD

Strength
a) Back Squat – 5×10 @ 60-65%
b) One Arm High Pulls – 5×6 (heavy – while maintaining form)
—Supeset a/b every 3 minutes. This will feel like a mini-wod towards the end

Conditioning
90 Sec AMRAP x 12 (with a partner)
10 Burpee Box Jump overs 30/24″
Max Cal Ski
—Score = total cals. Each athlete will do 6 rounds

WOD Notes: TD = 12-23 cals/rd. You should have 45-60 sec each round to ski ALL OUT! Work to rest is 90 sec / 90 sec. For the ski erg, think about driving chest down to the floor explosively while having tension in your lats (use your core!).

Assistance
a) Supinated Grip Pull-ups – 1RM (weighted) + 4×12 (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: 30 sec on 30 sec off
c) Grip – Plate Pinch: 4 sets ME 45/25# plate (heavier than last week)

7/29/2018 – WOD

Open Gym: 1-3pm

7/28/2018 – WOD

Conditioning
Complete With a Partner For Time
20 (3 Hang Power Clean + 3 Thruster 135/95#)
40 C2B Pull-ups
150m Sled Drag 180/135#
14 (3 Hang Power Clean + 3 Thruster 135/95#)
30 C2B Pull-ups
250m Sled Drag 135/90#
8 (3 Hang Power Clean + 3 Thruster 135/95#)
20 C2B Pull-ups
400m Sled Drag 90/45#

WOD Notes: TD = 24-29 min. BB complex (all 6 reps should be unbroken). You will alternate back in a forth each rep with your partner. You may break up C2B PU anyway you’d like. Scaling = chin over bar, less C2B reps, or banded PU. Sled Drag weights by rd = 4,3,2 45# plates – men, 3,2,1 45# plate – women). Take off a 45# plate each round. Should be a very fast walk or slow jog!!

Assistance
a) Core – 3 sets: 45 sec Russian Twists + 45 sec Flutter Kicks + 45 sec V-ups
—Rest 15 sec between each exercise
b) Grip – Axle Bar DL Hold (double Overhand) – 4xME 155/105#

7/27/2018 – WOD

Strength
Front Squat – Work up to a heavy single

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – 10 sets: 20 sec on / 40 sec off
b) Grip: Farmers Carry (2 arms) – 3x50m (55% of DL)

7/26/2018 – WOD

Strength
Snatch – 1 EMOM for 12 Minutes. Work up to a heavy single
—You may take extra rest later in the EMOM if necessary if you’re going for a big lift

Conditioning
“Death Race” – Compliments of CF NE Comp Train
5 Rounds For Time
15/10 Cal Assault Bike (25/17 AD)
10 Burpees
—Rest 3 minutes
4 Min AMRAP of Muscle-ups or GI Janes

WOD Notes: TD = 6-10 min. This WOD is meant to be short and intense! You must push the pace on the bike in order to get done this quick! Burpees are where you “rest” & try to slow the HR down. You may choose between bar or ring mu. Bar should be above reach for GI Janes if you can do a strict pu.

Assistance
a) Glute Ham Raises – 4×12 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×12 (each arm)
c) Grip: Banded BB roll ups with KB – 3×75 sec (heavier than last week)

7/25/2018 – WOD

Strength
Jerk (rack) – 1 EMOM for 12 Min. Work up to a heavy single.
—Start @ 70%. You may do split or power jerk

Conditioning (20 min cap)
5 Rounds For Time
5 Power Clean (77-80%)
15/11 Cal Ski
25 Wall Ball 20/14#

WOD Notes: TD = 14-19 min. PC should feel heavy for 5 reps each round (take about 30-40 sec). WB should feel light and be done in 1-2 sets every round, so choose a ball to where you can do that! Scale cals on ski if you can’t complete RX’d amount in 60 sec or less!

Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 140 for time
c) Grip: Barbell Wrist Curls – 3×20

7/24/2018 – WOD

Strength
a) Deadlift – 8×2 @ 70-90% (heavier than last wk)
—Lower 1st Rep down under control
b) DB Bench Press – 5×8 (heavy)
—Superset a/b

Conditioning
4 Rounds For Time
9 Power Snatch 145/100#
15 T2B
21/18 Cal Row

WOD Notes: TD = 11-16 min. PS = 70% (quick singles). T2B Scale = 8-12 reps (if you have trouble linking) or 15 toe to ring.

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+ = 80/50# (heavier than last wk)

7/23/2018 – WOD

Strength
a) Jump Squats – 3×6 30-35%
b) Back Squat – Work up to a heavy single
c) One Arm High Pulls – 4×8 (each arm)

Conditioning
13 Min AMRAP
1 DB Burpee Ground To OH 50/35#
2 DB Squats (2 DB) 50/35#
20 Double Unders
2 DB Burpee Ground To OH 50/35#
4 DB Squats (2 DB) 50/35#
25 Double Unders
3 DB Burpee Ground To OH 50/35#
6 DB Squats (2 DB) 50/35#
30 Double Unders
4 DB Burpee Ground To OH 50/35#
8 DB Squats (2 DB) 50/35#
35 Double Unders
***Continue with pattern until time is up

WOD Notes: TD = Rd of 8-9 DB BGTO. DB Burpee GTO should be a little more heavy than normal. Squats should be unbroken each round (open standard). DU scale = 2x singles or 1/2 DU each round.

Assistance
a) Supinated Grip Pull-ups – 5×3 (heavy) + 3×10 or Accumulate 15 negatives
b) Weighted Plank – 10 sets: 30 sec on 30 sec off
c) Grip – Plate Pinch: 3 sets ME 25/15# plate (lighter than last week)

7/22/2018 – WOD

10-11am – Yoga with Jen Spause

7/21/2018 – WOD

Conditioning
Complete For Time With a Partner
100 GI Janes
50 DBall over Shoulder 150/100#
800m Run (400 Backwards/400 Forward)
80 Front Rack Lunges 165/105#
100/80 Cal Ski

WOD Notes: TD = 22-29 min. If there’s more than 12 people in a class, some people will have to start with the ski erg and work backwards. You may break up work anyway as needed. You may work at the same time for GI Janes. If you can do a strict pu, use a bar that’s above your reach. You should alternate back and forth for the Dball cleans. You have to stay together for the run, but if one athlete is really slow running backwards they can run forward in order to stay with partner. Lunges should be around 50% of FS.

Assistance
a) Core – 3 sets: 30 sec Russian Twists + 30 sec Flutter Kicks + 30 sec V-ups
b) Grip – Axle Bar DL Hold (double Overhand) – 3xME @ 185/125#