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8/13/2024 – WOD

Strength
Hang Power Clean – 3 Every 75 Sec x 5, 2 Every 75 Sec x 5, 1 EMOM x 5
—Work up to a heavy 3/2/1. Go for a PR if you feel strong. Start @ 70% for your sets of 3.

Conditioning
5 RFT
5 Hang Power Cleans 205/135# (75%)
10 GI Janes
15/12 Cal Assault Bike

WOD Notes: Goal is 13-17 minutes. HPC should feel challenging for 5 reps each round, but unbroken. Pick a bar that’s just above your reach for GI Janes.

Assistance
a) Dips (bar/ring) – 5×10 (weighted = advanced)
b) AB Rollouts (empty barbell) – 6×10 (rest as needed)

8/12/2024 – WOD

Strength
a) Front Squat – 5×5 @ 80%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30

Conditioning
5 RFT
6 Dball over Shoulder 150/115#
60 Double Unders
400m Run

WOD Notes: Goal is 16-20 minutes. Try to go heavier on dball/bag if possible. You may do 3 reps with a heavy one & 3 reps with a lighter one if necessary. DU sub = 30 DU, 90 singles, or 120ft versa. 

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Rounds
b) Strict Pull-ups: 5-7 EMOM x 10 Sets

8/10/2024 – WOD

Conditioning
For Time w/ Partner
100/60 Cal Row
40 Power Snatches 135/95#
60 DB Thrusters 50/35#
80/60 Cal Row
60 DB Thrusters 50/35#
40 Power Snatches 135/95#
100/60 Cal Row

WOD Notes: Goal is sub 30 minutes. The entire WOD is “you go, I go”. PS = 60% (quick singles). You may divide work as needed.

8/8/2024 – WOD

Strength
a) Push Press – Work up to a heavy Single, then 2x ME @ 70% (8-12 reps)
b) BB Bent-over Rows (supinated) – 4×10 (heavy)
—18 Min Clock to get this work done. Superset as needed

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Ski
40 Front Rack Lunges (increase by rd)
200 Double Unders

WOD Notes: Goal is to get 3 rounds. Lunge weight: m = 155/175/195#, f = 105/120/135#. DU sub = 2x singles, 2 min practice of DU, or 2x Feet (versa).

Assistance
a) L-Sit Tap-overs – 6×15 
b) EZ Bar Skull Crushers – 4×12

8/7/2024 – WOD

Strength
a) Deadlift – 5×5 (no touch n go) @ 70-75%
b) See Saw DB Presses – 4×16
—Superset a/b every 3:30

Conditioning
15 Min AMRAP Ladder
3/2 Cal Assault Bike
2 Power Cleans 185/125#
6/4 Cal Assault Bike
4 Power Cleans 185/125#
9/7 Cal Assault Bike
6 Power Cleans 185/125#
12/10 Cal Assault Bike
***3 Wall Walks to start each round

WOD Notes: Goal is to get to the round 21 Cals / 14 PC & maybe finish it. PC = 60% (relatively quick singles the whole time). WW sub = 2/Rd or 24-30 Shoulder Taps.

Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 5×25 (rest 45 sec between)

8/6/2024 – WOD

Strength
a) Bench Press – Work up to a heavy single, then 3xME @ 70% 8+ reps
b) Glute Ham Raises (4×12) or Banded Hamstring Sliders (4×15)
—20 Min Clock to get this work done

Conditioning
“For Time”
Buy In: 250m Sandbag Carry 125/90#
10 Rounds
10 Burpees to Target
1 Rope Climb 18ft
Buy Out: 250m Sandbag Carry 125/90#

WOD Notes: Goal is 15-19 minutes. Sandbag Carry = 125m Bear Hug + 125m on Shoulder. Try to use a bar just above reach for the burpees. RC sub = climb 12-15ft, 1 strict up/down, or 7 ring rows.

Assistance
a) AB Rollouts (Barbell) – 5×15 (rest as needed)
b) DB Lateral Raises + Front Raises – 4×12 (each)

8/5/2024 – WOD

Strength
a) Back Squat – Work up to a Heavy Single or 5×5 @ 80%
b) One Arm DB High Pulls – 4×10 (each arm)
—20 Min Clock to get this work done. Go for a PR if you feel strong!

Conditioning
5 RFT
400m Run
15 T2B
18 Russian KB Swings 88/70#

WOD Notes: Goal is to get under the 20 min cap. T2B sub = T2R, weighted sit-ups, GHD SU, or incline leg raises on bench.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Strict Pull-ups: 5-7 EMOM x 10 Sets

8/3/2024 – WOD

Conditioning
35 Min Clock w/ a Partner
100/80 Cal Ski
60 C2B Pull-ups
30 Clusters 155/105#
80/60 Cal Ski
40 C2B Pull-ups
20 Clusters 175/115#
60/50 Cal Ski
20 C2B Pull-ups
***Max Clusters in the remaining time 205/145#

WOD Notes: Goal is to have a few minutes to get as many reps at the 3rd heavy barbell. C2B = chin over bar or banded pull-ups. 

8/1/2024 – WOD

Strength
a) Hex Bar Deadlift – 5×6 @ 70%+ (build to a heavy set of 6)
b) DB Lateral Raises – 5×10 (control tempo)
c) Hang Snatch – 3 Every 90 Sec x 3, 2 Every 75 Sec x 4, 1 EMOM x 5
—Choose a+b or c. For part (c), start at 65% & build to a challenging set of 3/2/1. Take extra rest towards the end if necessary.

Conditioning
Every 5 Min x 4 Sets
150m Backwards Sled Drag 135/90# (w/ Partner)
20 Alternating DB Snatches (increasing)
15 Burpees to target

WOD Notes: Goal is to finish all 4 sets in under that 5 min window. It will get tough towards the end. Use a weight on the sled that you can walk very fast/jog slow with. DB weight: M = 50/60/70/80#, F = 35/40/50/60#. You will break up with your partner after the sled drag each rd.

Assistance
a) L-Sit Tap-overs – 6×15 
b) Strict Pull-ups (supinated) – 4-8 EMOM x 12 Sets (advanced = weighted or banded for novice)

7/31/2024 – WOD

Strength
a) Back Squat – 5×2 @ 80%+ (pause 2rd rep for 2 sec), 1xME @ 70% (8+ reps)
b) DB Bench Press – 4×12
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.

Conditioning “20 Min Cap”
For Time
50 Wall Balls 20/14# to 10/9ft
50/40 Cal Row
300 Double Unders
50/40 Cal Row
50 Wall Balls 20/14# to 10/9ft

WOD Notes: Goal is to make it under the 20 min cap. WB should be light to where you can do them in 1-3 sets. DU sub = 150 DU, 5 Min of practice, 500 singles, 600ft versa.

Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 6×20 – weighted (rest 45 sec between)