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11/21/2017 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 87.5%
b) Hollow Rocks – 5×45-75 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
17 Min AMRAP
20 C2B Pull-ups
30 Wall Balls 30/20# to 10/9.5ft
40/30 Cal AD Bike (25/15 assault)

WOD Notes: TD = 3-4 rd. C2B scale = 10-15 reps (if you can do c2b/chin, but can’t link well), or do banded pull-ups/ring rows. Make sure you do wall balls right near the PU bar you will use.

Assistance
a) RDL – 4×6 @ 69-70%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×20

This Weeks Schedule
Mon/Tues – normal
Wednesday – No 7pm class
Thursday – 8am and 9am class + Open Gym: 10-11am
Friday – Open Gym: 8am-2pm
Saturday – 8am & 9am classes. Open Gym: 10am-2pm

11/20/2017 – WOD

By WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 50% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×8 (heavier than previous 2 wks)

Conditioning
For Time (15 min time cap)
50 Burpee DB Ground to OH 45/30#
*Top of every min do 30 Double Unders

WOD Notes: TD = 9-15 min. WOD starts with 30 DU. This will definitely tax the shoulders especially if you’re doing DU. DU scale = 10-20 DU, 40 singles, or 15-20 sec worth of DU or singles. You should be able to get 4-6 reps each round. WOD is capped at 15 min!!!

Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 80 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)

This Weeks Schedule
Mon/Tues – normal
Wednesday – No 7pm class
Thursday – 8am and 9am class + Open Gym 10-11am
Friday – Open Gym: 8am-2pm
Saturday – 8am & 9am classes. Open Gym 10am-2pm

11/18/2017 – WOD

By WOD

Conditioning
10 Rounds For Time (25 min cap)
5 Deadlifts @ 55%
10 T2B
15 Wall Balls 20/14#

WOD Notes: 15-21 min. DL should be touch n go however you may do 5 quick singles. They shouldn’t feel super light or heavy. T2B scale = 6-8/rd. WB should be unbroken every round for the advanced/elite. Novice/beginner should break them up only once each round.

Assistance
a) Floor Press – 5×5 @ 82.5%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.

***If you plan on following Bench Press cycle, it’s recommended that you do the floor presses.

11/17/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 80%
—Controlled tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) 5 sets: 30 sec L-Sit/tuck (Pegboard) + 30 sec Russian Twists (weighted)
b) Banded Sandbag March – 4×60 sec.
—use a thicker band than last time

11/16/2017 – WOD

By WOD

Strength
3 Position Snatch (full) – 5 sets @ 77-87%
–above the knee, below the knee, floor

Conditioning
Buy In: 50/40 Cal Row
10-1 reps of:
Strict HSPU
DB Snatches (alternating) 80/50#
Buy Out: 50/40 Cal Row

WOD Notes: TD = 12-18 min. The WOD starts and finishes with the row. Each rd will decrease 1 rep, as you go down from 10 to 1. HSPU scale = banded strict, kipping, 1 wall climb each rd, or HR Push-ups.

Assistance
a) One Arm Farmers Carry (march in place) – 4×60 sec (use 30% of DL)
–Use straps if you have them.
b) Lat Pulldown (use band) – 4×20 (keep arms straight)
c) #abseveryday – 6 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
—Rest 2 minutes between sets.

11/15/2017 – WOD

By WOD

Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-87% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk

Conditioning
20 Min AMRAP
10 Laps Dball Carry (on shoulder) 150/100#
15 GI Janes
20 Power Clean 165/105#

WOD Notes: TD = 3-4 rd. Record score as total reps. 1 rd = 45 reps. (7 mats = 1 lap) for the dball carry. You must switch shoulders after you run/walk 5 laps. Dballs should be lined up on opposite end from the Rig. Athletes who can do an unassisted strict or kipping PU should choose a bar that’s above their reach for the GI Janes. PC = 57-60% of 1RM PC.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×8
b) DB Bent-over Rows (1 arm) – 4×15 (pause at top of each rep)
c) GHD Sit-ups – 4×25 (rest 90 sec between sets)

11/14/2017 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 85%
b) Hollow Rocks – 5×40-70 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
For Time
30/20 Cal Ski
15 Thrusters 115/75#
3 Rope Climbs 20ft
18 Thrusters 115/75#
2 Rope Climbs 20ft
21 Thrusters 115/75#
1 Rope Climb 20ft
40/30 Cal Ski

WOD Notes: TD = 10-15 min. The first ski should take between 1:20-1:45. The 2nd ski should take 2-2:30. Scale cals accordingly, if you can’t even come close to those times. Thruster weight should feel light to where you can do the 15 & 18 unbroken for sure, but may have to break up 21 once. RC scale = climb to 15ft or do 2 down/ups per RC. Large classes will have to stagger heats every 2 minutes with faster athletes going first.

Assistance
a) RDL – 4×7 @ 67%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement

11/13/2017 – WOD

By WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 48% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×12 (same wt as last wk)

Conditioning
Complete 10 Rounds For Time (with a partner)
50 Double Unders
30/25 Cal Bike (15/12 assault)

WOD Notes: TD = 1:15-1:45/round. There is a 20 min cap on this WOD. You should not be over 2 min/round. DU scale = 25 DU or 80 singles (spend no more than 45 sec, no matter what!). You should be able to go ALL OUT on the Bike! Partner B starts when partner A finishes the entire round. Scale Cals on bike if you can’t finish them in under 1 min!

Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 70 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)