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8/26/2023 – WOD

Conditioning
10 RFT w/ Partner
10 Deadlifts 315/205#
20 Wall Balls 30/20# to 10/9.5ft
20 T2B
150m Run (One athlete runs backwards)

WOD Notes: Goal is 25-32 minutes. This WOD is all about being fast with your transitions. You may not move on to the next movement until your partner is done. You will only do one set/movement, so you should be able to maintain the same pace throughout the entire WOD w/o slowing down too much! DL = 65%. T2B sub = T2R, hanging knee raises, or v-ups. One athlete must run backwards each rd (have stronger runner run backwards each rd if necessary so that you both get a good workout in).

8/24/2023 – WOD

Strength
Clean n Jerk – 2 Every 90 Sec x 5, 1 EMOM x 7
—Start @ 70% & find both a heavy Double & Single. Squat is preferred as it gets heavier.

Conditioning
6 RFT
4 Wall Walks  (RX+ = 50ft HSW)
10 DB Clean/Snatches (M: 70/50#, F: 50/35#)
50 Double Unders

WOD Notes: Goal = 9-13 minutes. ODD Rds = DB Cleans & EVEN Rds = DB Snatches. You will use (2) DB’s & only one head has to touch the floor on each DB. DU sub = 25-30 DU, 75 Singles, or 100ft Versa.

Assistance
a) 20 Sec One Arm Farmers Hold + 10 Side Bends x 3 Sets each arm
b) DB Z Press – 5×8 (heavy)

8/23/2023 – WOD

Strength
a) Hex Bar Deadlift (banded) – 5×5 + 10 Shrugs (after 5th rep each set) 
b) DB Lateral Raises – 4×12 (pause + 2 sec eccentric)
—Superset a/b every 3:30. Stay between 65-75% of DL + purple or green band & use straps.

Conditioning
For Time
100/80 Cal Ski
100/80 Cal Row
100/80 Cal Assault Bike

WOD Notes: Goal is 16-21 minutes. Now we have a strictly cardio WOD after all barbells on Monday & all gymnastic (bodyweight) Tuesday. RX = Going through this unpartitioned, but you may break it up however you want.

Assistance
a) GHD Sit-ups – 5 (10 reps +15 sec hold + 10 reps) —Work w/ partner (1:1 – work/rest)
b) Face Pulls (pulley) – 4×10 (pause/squeeze each rep for 2-3 sec)

8/22/2023 – WOD

Strength
a) Bench Press (specialty bar) – 5×5 @ 80%+, 1xME (8+ reps) @ 70%
b) DB Bent-over Rows – 5×10 (each arm – slow eccentric)
—Superset a/b every 3:30

Conditioning  “18 Min Cap”
10 RFT
10 Burpee Box Jump Overs 24/20″
1 Rope Climb 20ft

WOD Notes: Goal is 12-16 minutes. You may lower the box height to keep you moving quicker. RC sub = 6 Strict Pull-ups, or 2 up downs/heavy pulleys, or 8 ring rows.

Assistance
a) Weighted Hollow Rocks – 1 Min on / 1 Min off x 4 Sets
b) EZ Bar Skull Crushers – 4×12 

8/21/2023 – WOD

Strength
a) Specialty Bar Squat – 5×5 @ 75% (build to heavy set of 5)
b) Straight Arm Lat Pulldown (rope pulley) – 5×8 (slow eccentric)
—Superset a/b every 3:30. Your choice of Safety Bar, Camber, or Yukon.

Conditioning
5 RFT
12 Hang Power Cleans 135/95#
9 Thrusters 135/95#
6 Power Snatches 135/95#

WOD Notes: Goal is 8-12 minutes. Use the same weight for all 3 movements. Pick a weight where the thrusters will be heavy for 9 reps to where you may have to break them up once. HPC should feel light relative to the Thrusters/PS. Try to do the HPC in 2-3 sets every rd. Snatches are quick singles. 

Assistance
a) Weighted Plank – 1:15 on / 1:15 off x 4 Sets
b) EZ Bar Curls – 4×12 (control eccentric)

8/19/2023 – WOD

Conditioning
For Time w/ Partner
40 Clean n Jerk 155/105#
50 C2B Pull-ups (RX+ = 60 or 40 Bar MU)
250m Sled Drag 180/135#
30 Clean n Jerk 185/125#
40 C2B Pull-ups (RX+ = 50 or 30 Bar MU)
400m Sled Drag 135/90#
20 Clean n Jerk 215/145#
30 C2B Pull-ups (RX+ = 40 or 20 Bar MU)
800m Sled Drag 90/60#

WOD Notes: Goal is sub 35 min. CnJ = 55/65/75% by rd. If you are good at PU, choose the RX+ option. Try to alternate between running/walking with sled and use a belt.

8/17/2023 – WOD

Strength
3 Muscle Snatch Every 1:15 x 4
—Rest 1 minute
2 Power Snatch EMOM x 5
—Rest 1 minute
1 Full Snatch EMOM x 6
***Build to a heavy set for each variation of snatch

Conditioning
For Time
30/24 Cal Assault Bike
15 Dball Over Shoulder 125/90#
5 Rope Climbs 15ft  (RX+ = 20ft)
15 Dball Over Shoulder 125/90#
30/24 Cal Assault Bike

WOD Notes: Goal is 9-13 minutes. Dball/bag should be a little lighter than normal to where you can go through the 15 reps fairly quickly without resting. RC sub = climb 10-12ft, 10 up/downs or heavy pulleys, or 20-25 Strict Pull-ups.

Assistance
a) Side Bends (weighted) – 3×15 each side
b) DB Reverse Flies – 4×15

8/16/2023 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×5 + 8 Shrugs @ 70-80%
b) DB Lateral Raises –  5×8 (slow eccentric + pause)
—No touch n go. Weight should be similar to last week. You may dip/drive w/ legs on the shrugs.

Conditioning
10-20-30 Reps of:
DB Thrusters (m: 60/50/40#, f: 45/35/25#)
T2B
***400m run after each round

WOD Notes: Goal is 12-15 minutes. Decrease weight each rd as reps increase. Try to do the first 10 unbroken, but break up the round of 20 once & the round of 30 twice. T2B sub = T2R, GHD SU, hanging leg raises, or incline leg raises on bench. 

Assistance
a) GHD Sit-ups – 5×25 —Work w/ partner (1:1 – work/rest)
b) Face Pulls (pulley) – 4×12

8/15/2023 – WOD

Strength
a) Close-Grip Bench Press (pause) – 5×5 @ 70%, 1×8-10 @ 65%
b) Strict Pull-ups (supinated grip) – 5×8 (Advanced = C2B or banded = sub)
—Superset a/b every 3 minutes

Conditioning
8 RFT
3 Wall Walks
8 Hang Muscle Cleans (increase after rd 4)
12/10 Cal Ski

WOD Notes: Goal is 11-15 minutes. WW sub = 2/rd or 8 shoulder taps/WW. HMC = M: 135/155#, F: 95/105#). Do not pull under the bar or over arch on the catch w/ hips forward. 

Assistance
a) Weighted Plank – 10 Rounds: 30 Sec on / 30 Sec off
b) EZ Bar Skull Crushers – 4×10 (overload the weight & bench press it up)

8/14/2023 – WOD

Strength 
a) Bulgarian Split Squats – 4×8 (each leg)
b) Straight Arm Lat Pull-down – 4×10 (control eccentric)
—Superset a/b every 4 minutes. Front Rack w/ BB is preferred for (a). Try to make the 8th rep feel difficult especially on the last 3 sets!!

Conditioning – “2023 CF Games Test #8”
2 Intervals for total time:
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs (36/48 inches)
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs (36/48 inches)
—-Rest until 6-min mark = RX. Rest until 7-min mark = scaled, then:
9 burpee box jump-overs (36/48 inches)
15-calorie row
21 box jump-overs (20/24 inches)
9 burpee box jump-overs (36/48 inches)
15-calorie row
21 box jump-overs (20/24 inches)
—15 Min Cap

WOD Notes: Goal is to finish the first interval under the 6 min mark. Use 30/24″ Box for the BBJO instead of 36/48″. Try to use a lower box & jump if possible instead of doing step-ups.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) EZ Bar Curls – 5×10 (heavy & control eccentric)