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8/27/2024 – WOD

Strength
a) Power Clean – 5×5 @ 75-80%, 2×1 @ 90%+
b) DB Bench Press – 5×8 
—Superset a/b every 3:30. The 2 singles will be at the end after the 5th set of DB BP.

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Row
24 GI Janes
2 (100 Yard Farmers Carry 100/70# DB’s)

WOD Notes: Goal is 4 rds. Partner A will do 12 GI Janes while Partner B does the 100 Yard FC. Try to go heavy on the FC to where you almost have to drop the DB’s or KB’s! You will switch after that & just do each movement once. Pick a bar above your reach if you can do a strict Pu.

Assistance
a) DB Bicep Curls (Incline bench) – 4×12
b) AB Rollouts (empty barbell) – 3×20 (rest as needed)

8/26/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×6 each leg (build to a heavy set of 6)
b) Strict Pull-ups – 5×10 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary

Conditioning
5 RFT
10 DB Hang Curls 60/40#
15 T2B
10 DB Push Press 60/40#
18/15 Cal Assault Bike

WOD Notes: Goal is 15-19 minutes. DB HC/PP should be unbroken, but challenging. T2B sub = T2R, GHD SU, Weighted SU, or V-ups.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep for 2 sec)

8/24/2024 – WOD

Conditioning
For Time w/ Partner
50 Power Snatches 135/95#
300 Double Unders
150 Burpees (no jump)
300 Double Unders
30 Power Snatches 165/110#
***10 Prowler Push Laps (heavy) at some point during the WOD

WOD Notes: Goal is sub 30 minutes. PS = 65/75% of power snatch (quick singles for the first weight, slow singles for 2nd). DU sub = jumping jacks or 2x feet on versa climber. 

8/22/2024 – WOD

Strength
a) Back Squat – 5×4 (pause each rep) @ 75% 
b) DB Bent-over Rows – 5×10 (each arm) – slow eccentric
—Superset a/b every 4 minutes. 

Conditioning
Every 4 Min x 5 Sets
25/20 Cal Row
20 Wall Balls 30/20# to 10/9ft
1 Rope Climb 20ft

WOD Notes: Goal is to have 45-60 sec rest each round. WB should be done in 1-2 sets. Try to climb 20ft since this will be a lower intensity/active recovery WOD.

Assistance
a) L-Sit/Tuck (parallettes) – 8×25 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 4×12

8/21/2024 – WOD

Strength
a) Deadlift (Hex or Bar) – 5×5 (3″ Deficit) @ 75-80%
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset a/b every 3:30. You may touch n go gently for part a. Stand on 4 mats or 45# plate.

Conditioning
4 RFT
400m Run
20 T2B
10 Push Jerks 185/125# (65%)

WOD Notes: Goal is 13-17 minutes. T2B sub = 10 T2B + 10 V-ups or 20 GHD SU / Weighted SU. PJ should be unbroken but feel challenging each rd.

Assistance
a) DB Lateral Raises – 4×12 (slow eccentric)
b) GHD Sit-ups – 4×30 (rest 60 sec between)

8/20/2024 – WOD

Strength
a) Power Clean – 5×3 @ 75-80%, 3×1 @ 80%+ (work up to a heavy single)
b) Dips (ring/bar) – 5×8-10 reps (advanced = weighted, novice = banded)
—Superset a/b every 1:15. Pattern = a/a/b x 4 sets. There will be an extra set of part (b) at the end & you may do an extra single on the cleans at the end if you want. 

Conditioning “20 Min Cap”
20 RFT w/ Partner (interval)
4 Power Cleans @ 75%
6 Box Jump Overs 30/24″
8/7 Cal Ski (sprint!)

WOD Notes: Goal is to get under the 20 min Cap! Partner A will complete 1 round, while Partner B rests, then you will switch. Continue that pattern for 20 rounds. You must sprint the ski every round & have quick transitions! The box is supposed to be higher, but if you can’t move through the 6 reps fast, choose a lower box than prescribed. PC should be quick singles. 

Assistance
a) DB Bicep Curls (Incline bench) – 5×10
b) AB Rollouts (empty barbell) – 5×12 (rest as needed)

8/19/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×8 each leg (build to a heavy set of 8)
b) Strict Pull-ups – 5×8 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary

Conditioning
3 RFT
30/24 Cal Assault Bike
7 Wall Walks  (RX+ = 10)
150m Sandbag Carry (shoulder) 150/115#

WOD Notes: Goal is 15-19 minutes. WW sub = 5 WW, 60-70 Shoulder Taps, or 20 burpees. Sandbag should be heavy & position it behind the head if possible. You will carry it to the “Evoqua” Sign and back.

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 sec)

8/17/2024 – WOD

Conditioning
3 RFT w/ Partner
40 DB Cleans (2 arm) 70/50#
60 Deficit Push-ups (hands on DB)
40 DB Snatches (2 arm) 50/35#
250m Sled Drag 180/135#

WOD Notes: Goal is sub 40 minutes. Use 2 different weights for the DB movements. You will do the push-ups at the same time.

8/15/2024 – WOD

Strength
Jerk (use rack) – 2 Every 90 Sec x 5 @ 75-80%, 1 EMOM x 8 @ 80%+
—Work up to a heavy single by the end.

Conditioning
5 RFT
18/15 Cal Row
1 Rope Climb 20ft
12 Thrusters 115/75#  (RX+ = 135/95#)

WOD Notes: Goal is 11-15 minutes. RC sub = climb 12-15ft, 12 RR, or 2 up/downs. Thrusters should be unbroken but challenging each rd. 

Assistance
a) L-Sit Tap-overs – 5×20 
b) EZ Bar Skull Crushers – 5×10

8/14/2024 – WOD

Strength
a) Deadlift – 5×4 (no touch n go – heavier than last) @ 75-80%
b) DB Incline Bench Press – 5×10 (heavy)
—Superset a/b every 3:30

Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
6 Deadlift @ 65% (heavy for 6)
12 T2B
Max Cal Ski (in the remaining 90 sec each rd)

WOD Notes: Goal is to have 50-60 sec each round to ski. DL should be touch n go unbroken & feel challenging while maintaining form! T2B sub = T2R, GHD SU, or weighted SU. Each athlete do a 90 sec on / 90 sec off interval for 6 rounds.

Assistance
a) EZ Bar Bicep Curls – 5×8 (Slow eccentric)
b) GHD Sit-ups – 4×30 (rest 60 sec between)