Strength
Front Squat – 4×8 @ 70-80%
Conditioning
Make-up/Skill Day!
Assistance Work (Day 18)
a) DB Shoulder Press (standing) – 6×6
—Use a weight slightly heavier than last week
b) GHD Hip Extensions – 4×12
—I prefer a barbell behind my head, but you may hold a weight on your chest. Use similar weight to last week.
Strength
Snatch – Work up to a heavy triple in 15 minutes.
—6 sets @ 70-90% at the most. You should drop every rep & reset.
Conditioning
3 Rounds For Time – “Helen on Roids”
250m Sled Drag 45/25#
21 KB Swings 70/53#
12 C2B Pull-ups
WOD Notes: TD = 10-16 min. Sled drags should be light to where you can run the majority of the time (fire hydrant). KB Swings should be unbroken ot done in 2 sets. C2B scale = chin over bar or 12 ring rows.
Assistance Work (Day 17)
a) Strict C2B Pull-ups – 4×5 (5 sec negative from the top of each PU).
—Advanced should use a weight. Accumulate 20 reps total if you can’t stick to rep scheme.
b) Weighted Plank – 30 on / 30 off for 10 sets (heavier than last week)
—use a weight that will be difficult or don’t use one at all
Strength
3 Rep Clean + 1 Split Jerk – 5 sets @ 70-90%
—This is 3 single cleans + 1 Jerk. All 4 reps should be completed in under 40 seconds.
Conditioning (15 Min Time Cap!!!)
100 Thrusters For Time 95/65#
*Top of every min do 1 Rope Climb 20ft or 8 C2B Pull-ups
WOD Notes: TD = 8-15 minutes. The WOD starts with the RC. RC scaling option = climb to 15ft or 2 up/downs. If you choose to do the 8 C2B pull-ups, keep in mind that pull-ups will be programmed on thursday. C2B Scale = chin over bar or scale reps to 5/round. It should only take 15-25 sec no matter what option you choose, so scale wisely! You should be able to link 10 thrusters together each minute, so choose a weight that is very light for you!
Assistance Work (Day 16)
Glute Ham Raises (GHD) – 4×12 (same weight as last week)
—Advanced = hold weight across chest. Novice = hip extensions with no weight
Strength
Bench Press – 4×8 @ 80%
—Use same weight as last week
Conditioning
6 Rounds For Time
5 Power Snatches 155/105#
10 Burpee Box Jumps 24/20″
15 T2B
WOD Notes: TD = 11-17 min. PS = 68-70% of 1RM PS (should be quick singles the whole WOD). T2B scale = 20 knee above hips, 30 Hollow Rocks, or 8 cal ski.
Assistance Work (Day 15)
Romanian Deadlifts – 2×4 @ 70%, 1×6 @ 67%, 1×8 @ 65% + 1 rep where you hold bottom of DL for 15 sec @ 60%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.
Strength
Back Squat – 4×8 @ 70-80%
—Use roughly the same weight as last week.
Conditioning
8 Rounds For Time
5 Strict Deficit HSPU (7″/3″)
8 Front Rack Lunges 165/105#
15/12 Cal Row
WOD Notes: TD = 12-18 min. Strict HSPU = 3 45’s each side of abmat. HSPU scale = DB strict press (heavy for 5 reps) or 10 HR Push-ups. Lunge weight = 50% of Front squat (should be able to do 8 steps in a row fairly easy, but should get tough towards the end).
Assistance Work (Day 14)
a) Barbell Bent Over Rows – 4×10 (heavier than last wk)
b) Hollow Hold – 5×60 sec (or as long as you can hold)
Open Gym: 11-1:30pm
Assistance Work (Day 13)
Barbell Glute Bridges – 4×10 @ 80%+ of back squat
—heavier than last week
Brawl in the Fall – CF KOP
Conditioning
3 Rounds For Time
10 Sumo Deadlifts @ 65% of DL
20 GI Janes
—Rest 3 minutes
3 Rounds For Time
15 DB Snatches (alternating) 80/50#
20 T2B
—Rest 3 minutes
50 Cal AD For Time
WOD Notes: TD = 8-14 min / 6-10 min. If you can’t do a gi Jane, jump up to a bar and kip as high as possible. DB Snatches should be a little heavier than normal but you should still be able to rep through them quick. T2b scale = 40 hollow rocks or 12 cal ski.
Assistance Work (Day 12)
Back Rack Lunges – 4×10 @ 60-65% of back squat
Strength
Front Squat – 4×7 @ 72-82%
—Start at 72% for the first set & increase from there
Conditioning – Happy Veteran’s Day!
***If you’d like to donate or read their story click on the link below. You may also make-up a WOD from the week***
http://www.3wm.org/our-story/
“Three Wise Men”
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Assistance Work (Day 11)
a) DB Shoulder Press (standing) – 5×8
—Use a weight slightly heavier than last week
b) GHD Hip Extensions – 5×8
—I prefer a barbell behind my head, but you may hold a weight on your chest. Use heavier than last week.
Strength
Full Snatch + Hang Snatch + OHS – 5 sets @ 75-90%
Conditioning
12 Min AMRAP
15 Overhead Squats 135/95#
50 Double Unders
2 Rope Climbs (1 Legless 15ft + 1 with legs 20ft)
WOD Notes: TD = 3-5 rounds. Record score as total reps. OHS weight should be 50% (should be able to do all 15 unbroken each round). DU scale = 90 singles. RC scale = 6 up/downs or 2 lap sled pull with arms each round.
Assistance Work (Day 10)
a) Strict C2B Pull-ups – 6×6 or accumulate 36 reps in least amount of sets if you can only do 1 at a time.
—Advanced should use a weight. Novice can do 5×4 negative Pu.
b) Weighted Plank – 30 on / 30 off for 8 sets (heavier than last week)
—use a weight that will be difficult or don’t use one at all
Strength
2 Hang Squat Clean + 1 Front Squat + 1 Jerk
—Stay between 75-90% for 5 sets
Conditioning
3 Rounds
500m Row For Time
—Rest 2 minutes
1 Min AMRAP – Clean n Jerk 155/105# (no squat)
—Rest 2 minutes
WOD Notes: TD = 1:20-2:10 for the 500m row / 10-15 reps for CnJ. Today will be the opposite of that last 2 days. There is no pacing whatsoever! You will do 3x500m row & 3 sets of 60 sec CnJ. I really want you to try and go ALL OUT for the 500m row. This is a benchmark on our PR board. The CnJ (50% of 1RM) should be touch n go for as long as possible & singles with remaining time left in 60 sec. The goal is to be within 10 sec of previous row.
Assistance Work (Day 9)
Glute Ham Raises (GHD) – 4×10 (heavier than last wk)
—Advanced = hold weight across chest. Novice = hip extensions with no weight
