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6/28/2018 – WOD

Strength
Clean n Jerk – 6×3 (1 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 3 rep set. You may drop bar between reps. Split Jerk after each clean.

Conditioning
3 Min AMRAP x 4 Rounds
75 Double Unders
8 Dball Over Shoulder 150/100#
Max Cal Row
—Rest 2 minutes between rounds. Score = total cals for all 4 rounds.

WOD Notes: TD = 20-35 cals / round. DU scale = 150 singles or 60 sec of DU attempts. You should have anywhere from 60-80 secs to row each round. The goal of this WOD is to go 95%+ effort each round, since you have built in rest (which you should NEED!).

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-15 reps
—Sub GHD Hip Extensions if you can’t do a GHR.

6/27/2018 – WOD

Strength
Snatch – 6×3 (1 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 3 rep set. You may drop bar between reps.

Conditioning
14 Min EMOM (with a partner)
ODD = Max Cal Ski
EVEN = Prowler Push 1 Heavy lap (60ft)
—Rest 1 min
5 Min AMRAP Muscle-ups

WOD Notes: TD = 170-350 cals / 30-50 MU. Partner A will ski while Partner B pushes prowler. You will switch movements each min and will end up doing 7 sets of ski & 7 laps of prowler pushes total. The prowler push should only take 15-25 sec max, so you will get rest some rest. Try to give 90%+ effort on the ski erg. It should be a fast pace, but not quite a sprint. MU scale = GI Janes (one athlete can only work at a time). You may do ring or bar mu.

Assistance
a) Single Arm DB Rows – 4×12 (heavier than last wk)
b) GHD Sit-ups – 4×30

Announcement: A security camera has been installed in the gym. Please let me know if you have any questions regarding it & thanks for your understanding!

6/26/2018 – WOD

Strength
a) Deadlift – 4×6 @ 70-75% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps.
b) Seated (on bench) DB Press – 4×10
—Superset a/b together

Conditioning
15 Min AMRAP
1 Rope Climb 20ft (start by sitting on floor)
12 Burpees
15 KB Swings 70/53#

WOD Notes: TD = 5-7 rd. Rx for RC = L-sit legless from floor then grab feet with legs & climb. RC scale = climb to 15 ft, start from a standing position, or 3 heavy rope (arms only) pulley ascents. You do not have to jump & leave the ground for the burpees. KB Swings should be unbroken each rd. If OH mobility is limited, you may bend arms when finishing OH.

Assistance
Core: Banded Hollow Rocks – 6 sets: 45 sec on / 45 sec off

6/25/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 25% (barbell on back)
b) Back Squat – 1×20 @ 68% (little heavier than last fri)
c) One Arm High Pulls – 4×12 (each arm – focus on slow eccentric)
—Jump as high as you can for jump squats.

Conditioning
3 Rounds For Time
20 T2B (RX+ = 25)
250m Sled Drag 70/35#
20 Thrusters 95/65#

WOD Notes: TD = 13-18 min. T2B scale = 10-15 reps or V-ups (should take no more than 60 sec). Sled Drag should be a very fast walk or slow jog. Thrusters should be unbroken each round that will feel challenging. Do your best to go unbroken especially the last round!

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off (heavy as possible)
b) Strict C2B Pull-ups (supinated) – 6×8 (3 sec eccentric) or accumulate 15 negatives (if you can’t do a PU).

6/24/2018 – WOD

Open Gym: 1-4pm

6/23/2018 – WOD

Conditioning
For Time
125 Double Unders
50 Wall Balls 20/14 to 10ft
125m Farmers Carry 45/30# DB’s
30 Burpee DB Ground to OH 45/30# DB’s
125m Farmers Carry 45/30# DB’s
50 Wall Balls 20/14 to 10ft
125 Double Unders

WOD Notes: TD = 15-20 min. DU scale = 200 singles or 2 min of DU practice for max reps. WB should feel light to where you can do them in 1-2 sets. If you decide to break them up more than 2x, limit your rest! Use KB’s for the farmers carry if there aren’t enough DB. The farmers carry is to the 2nd tree before the “Marcor” sign. If it’s raining out, it’s 10 Full Laps inside.

Assistance
a) One Arm OH Carry – 3x75m each arm (heavier than last wk)
b) Core: Tabata (alternate 5 rounds each)
—-Russian Twists
—-V-ups or Tuck-ups

6/22/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 19% (bear hug slam ball)
b) Back Squat – 1×20 @ 67%

Conditioning
Make-up/Skill Day!

Assistance
a) Core: Banded Partner Trunk Rotation – 4 sets of 1 min / 1 min off
—30 sec of static hold + 30 sec of trunk rotation
b) Bear Hug Sandbag March (banded) – 4×60 sec
—Rest as much as needed between sets
c) DB Bicep Curls – 3×12 + 80ft Gun Walk
d) Banded Tricep Ext – 3×20

6/21/2018 – WOD

Strength
Clean n Jerk – 5×4 (2 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 4 rep set. You may drop bar between reps. Split Jerk after each clean.

Conditioning
4 Rounds For Time
5 Ring Muscle-ups   (sub: 12 ring rows)
10 Power Clean 165/105#
5 Bar Muscle-ups     (sub: 12 push-ups)
250m Run

WOD Notes: TD = 12-16 min. PC = 60% (should be 10 quick singles). You must run backwards to the fire hydrant. You may turnaround & run forward back into rage. You may scale MU to 2-4/round (shouldn’t take more than 30-40 sec to complete your set of MU.

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-15 reps

6/20/2018 – WOD

Strength
Snatch – 5×4 (2 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 4 rep set. You may drop bar between reps.

Conditioning
Teams of 3: 6 sets (each athlete) 1 min on / 2 min off
10 Thrusters 115/75#
Max Cals on Bike

WOD Notes: TD = 20-35 cals/rd (360-500 total cals). Each athletes work to rest ratio is 1:2. Leave the monitor run the whole time, since you will record total cals at the end. The bike is supposed to be an ALL OUT Sprint, since you will have 2 minutes of built in rest each so DO NOT hold back! Thrusters should be fairly light for 10 reps.

Assistance
a) Single Arm DB Rows – 4×12 (heavier than last wk)
b) GHD Sit-ups – 4×25 (3 sec count down)

6/19/2018 – WOD

Strength
a) Deadlift – 4×7 @ 67-72% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps. First set is 67%.
b) Seated (on bench) One Arm DB Press – 4×8 (each arm)
—Superset a/b together

Conditioning
15 Min AMRAP
15/11 Cal Ski
7 Strict Pull-ups
6 DB Complex (1 cnj + 1 snatch – alt each arm) 70/45#

WOD Notes: TD = 5-6 rd. PU scale = less reps (4-6) or banded pu (no kipping). You may use any grip, just make sure you start from a hang. 1 DB complex = 1 cnj + 1 snatch. Do 1 complex with your left arm then switch to the right arm. You will do (3) with each arm. Heats will stagger 1 Min.

Assistance
Banded Hollow Rocks – 8 sets: 30 sec on / 30 sec off