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11/21/2024 – WOD

Strength
Hang Power Snatch + Hang Squat Snatch – 10×2 (start @ 65% & Do 1 Set every 1:15)
–If you don’t have the OH mobility, you can power both reps. Work up to a heavy complex.

Conditioning
15 Min AMRAP
15/12 Cal Row
15 Wall Balls 30/20# to 10/9.5ft
***Every 3 minutes, starting at 0:00, do 5 Wall Walks

WOD Notes: Goal is to get 5+ rounds. WB should be unbroken each round, but try to use a heavier ball if possible. WW sub = 3-4 reps or 50 Shoulder taps/round.

Assistance
a) L-Sit/Tuck – 8×25 Sec (1:30 rest between)
b) BB Bent-over Rows (supinated) – 5×8 –Pause each rep

11/20/2024 – WOD

Strength
a) Deadlift – 5×2 @ 80-90% (no touch n go), 1xME (8-12 reps) @ 70%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time. You may go lighter & do a 5×5 for part (a) if necessary.

Conditioning
6 RFT
100m Sandbag Carry 125/90#
10 C2B Pull-ups  (RX+ = 5 Bar MU)
50 Double Unders

WOD Notes: Goal is 12-15 minutes. Sandbag Carry: ODD RDS = Bearhug, EVEN RDS = Shoulder. You will carry out to the far curb across the street & back. C2B sub = chin over bar or banded pu. DU sub = 25 DU, 75 singles, or 100ft versa. 

Assistance
a) Tricep Pushdowns (pulley) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 10×10 (weighted) — rest 30 sec between

11/19/2024 – WOD

Strength
a) 2 Push Press + 2 Push Jerks x 5 Sets @ 80-90% of PP
b) GHR (5×8-10) or Hamstring Sliders (5×15)
—Superset a/b every 3:30

Conditioning “20 Min Cap”
20 RFT w/ Partner (interval)
5 Hang Power Clean (M: 165/195#, F: 110/125#)
5 Push Jerks (same weight as HPC)
8/7 Cal Bike Sprint

WOD Notes: Goal is to get under the 20 Min Cap. Partner A will complete a full round while Partner B rests. Repeat this pattern for 20 rounds. Increase the weight after round 10. Starting weight should be around 60% (increase to 70%) of the weaker lift between HPC & PJ. 

Assistance
a) DB Lateral Raises – 5×10 (pause + slow eccentric)
b) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets

11/18/2024 – WOD

Strength
a) Back Squat – 5×2 @ 80-82% (heavier than last wk), 1xME @ 70% (8-12 reps)
b) DB Pull-over (2 DB’s) – 5×10 (3 sec eccentric)
—Superset a/b every 3:30. 2nd rep for part (a) & 10th rep for part (b) should almost feel like you’re failing!!

Conditioning
4 RFT
150m Sled Drag 90/60#
20 T2B
10 Devil Cleans 60/40#  (RX+ = 70/50#)

WOD Notes: Goal is 16-20 minutes. Sled Drag = Forwards out to the “Evoqua” Sign & backwards back. You should be able to run majority of it. T2B sub = T2R, GHD SU, weighted su, or leg raises. The DB’s should be 5-10# heavier than you normally use for Devil Presses. The 5:30am class can have some start with the DC & work backwards since there’s only 11 sleds. 

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×10 each arm

11/16/2024 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Row (1 Heavy Turkish get up when resting 70/50#)
30 C2B Pull-ups
20 Clusters (increase by rd)
—Rest 2 minutes after 4th round & 800m Run For Time

WOD Notes: Goal is sub 30 minutes & to try and beat your 800m time from Monday. You must switch 2x on the rower, so that you can do 2 Turkish get-ups each round. Try to go heavy, since it’s only one & take your time going through the steps. C2B sub = chin over Bar or banded pu. Cluster weights: M = 135/155/175/195#, F = 95/105/115/125#. Start @ 55% of your thruster or PP.

11/14/2024 – WOD

Strength
Snatch – 3×3, 4×2, 5×1 (same as last week, but from the floor this wk)
—One set every 90/75/60 Sec for 3/2/1’s. Start @ 70% for 3’s & build to a heavy set of 3/2/1.

Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
8 Hang DB Snatches (increase every 2 rds/person)
10 Box Jump Overs 24/20″  (RX+ = 30/24″)
Max Cal Ski

WOD Notes: Goal is to have at least 30 sec to sprint on the Ski erg each rd! Hang DB Snatch = 4R + 4L (do not alternate each rep). RX = M: 70/80/90#, F: 50/55/60#. Use a low box If necessary or stack plates (try to avoid step-ups). You will do 6 rounds each (90 Sec on / 90 Sec rest).

Assistance
a) L-Sit/Tuck – 6×45 Sec (2 Min rest between)
b) BB Bent-over Rows (supinated) – 5×10

11/13/2024 – WOD

Strength
a) Deadlift – 5×3 @ 80-85% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×6 (5 sec eccentric)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time. You may go lighter & do a 5×6 for part (a) if necessary.

Conditioning
8 RFT
8 Lateral Burpees over Bar (+1 push-up each rep)
1 Rope Climb 15ft  (RX+ = 18ft)
8 Front Rack Lunges 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is 14-18 minutes. You will do an extra push-up for each burpee. Do your best to make it as strict as possible. RC sub = climb 10-12ft, 8 ring rows, or 2 up/downs. FRL = Something you could do for around 20 reps fresh & should get challenging as you get fatigued.

Assistance
a) EZ Bar Skull Crushers – 5×8 (heavy – slow eccentric)
b) GHD Sit-ups – 5×25 — rest 45 sec between

11/12/2024 – WOD

Strength
a) 3 Push Press + 3 Push Jerks x 5 Sets @ 80-85% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30

Conditioning – “20 Min Cap”
3 RFT w/ Partner
200 Double Unders
50 T2B  (RX+ = 60)
20/16/12 (Power Clean + Hang Power Clean + Jerk) -increase by rd

WOD Notes: Goal is to get under 20 Min Cap. DU sub = 50-75 DU each, 150 singles each or 200 if you’re proficient. T2B sub = T2R, GHD SU, Weighted SU, or Hanging Leg Raises. RX = M: 155/175/205#, F: 105/120/145# (55/60/65% of CnJ by Rd). Make a slightly bigger jump from round 2 to 3. You will work at the same time for the jump rope. This should be a fun partner WOD that won’t beat you up too much intensity wise!

Assistance
a) DB Lateral Raises – 5×10 (pause + slow eccentric)
b) Hollow Rocks – 45 Sec on / 45 Sec off x 8 Sets

11/11/2024 – WOD

Strength
a) Back Squat – 5×3 @ 80-82% (heavier than last wk), 1xME @ 70% (8-12 reps)
b) DB Pull-over (2 DB’s) – 5×8 (5 sec eccentric)
—Superset a/b every 3:30. 3rd rep for part (a) & 8th rep for part (b) should almost feel like you’re failing!!

Conditioning
10 Min AMRAP
3-6-9-12-15-18…Cal Bike
1-2-3-4-5-6…Wall Walks
—Rest 2 minutes
800m Run For Time (sub: 500ft Versa Climber )

WOD Notes: Goal is to get to get to the round of 21/7. WW sub = 10 shoulder taps/WW or you may split up between WW & ST as you get to the higher rounds. If you’re not going to run, you can bike (2K) again at the end which will be boring.

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) One Arm High Pulls – 4×12 each arm

11/7/2024 – WOD

Strength
Hang Snatch – 3×3, 4×2, 5×1 
—One set every 90/75/60 Sec for 3/2/1’s. Start @ 70% for 3’s & build to a heavy set of 3/2/1.

Conditioning
6 RFT
10 Hang Snatch 95/65#   (RX+ = 115/75#)
12 T2B  (RX+ = 15)
250m Run

WOD Notes: Goal is 13-17 minutes. Hang Snatches should be unbroken each round & feel kinda light to where you can muscle snatch most of them. T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. 250m Run Sub = 15/12 Cal bike.

Assistance
a) L-Sit/Tuck – 6×40 Sec (2 Min rest between)
b) BB Bent-over Rows (supinated) – 4×12

REMINDER: 2nd Annual Spring Mount Ruck is 8am @ Spring Mount this Saturday! Please sign-up on the class sheet with your DB weights. If you have your own please bring them instead of borrowing from the gym. All visitors and donations are welcome. I will have the workout posted by Fri Am.