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7/30/2024 – WOD

Strength
a) Strict Press – Work up to a heavy Single, 2xME @ 70% (8-12 reps)
b) GHR (4×12) or Hamstring Sliders (4×15)
—18 Min Clock to get this work done. Superset a/b as needed. Go for a PR if you feel strong! DON’T Skip part (b)!!!

Conditioning
3 RFT
10 Hang Power Cleans (60/65/70% by rd)
20 T2B
10 Push Jerks (60/65/70% by rd)
30/24 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. BB Weight: M = 165/185/205#, F = 110/125/145#. You should be able to go unbroken RD 1&2, but break up the last rd. The First rd should be relatively easy to go unbroken. 2nd RD – Challenging. 3rd RD – You should have to break up.

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

7/29/2024 – WOD

Strength
a) Front Rack Lunges – 12/10/8/8/6 (5 Sets – heavy across all sets) – Final week
b) DB Bent-over Rows – 4×12 (each arm – pause each rep)
—Superset a/b every 3:30.

Conditioning
15 Min AMRAP
12 Snatches (Muscle RD: 1-2, Power RD 3-4)
400m Run
***Max Tire Flips in the remaining time after you finish the 4 rds.

WOD Notes: Goal is to finish the WOD in 11-13 minutes. You may partner up with someone on a tire if necessary. Run sub = 225ft Versa Climber or 1000m bike. BB: 95/65#, 135/95#,   RX+ = 115/75#, 145/100#).

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 12 Sets
b) DB Pull-over (2 DB’s) – 4×12 (control eccentric)

7/27/2024 – WOD

Conditioning
5 RFT w/ Partner
60/50 Cal Row
4 (6 GI Janes + 30 Double Unders)
20 Deadlifts (increase by rd)

WOD Notes: Goal is sub 35 minutes. Partner A will work on GI Janes while partner B does the 30 DU. DU sub = 10-15 DU or 50 Singles. DL = 60/60/65/65/70/70% by rd. Switch every 5 reps on the DL.

7/25/2024 – WOD

Strength
Snatch – 4×3 Position, 4×2 Position, 4×1 (Floor)
—1 Set Every 90 sec. Build to a heavy 3 & 2 Position & Floor. Start @ 65% for the 3 Position.

Conditioning
Every 5 Min x 4 Sets w/ Partner
250m Sled Drag 180/135#
5 Wall Walks  (RX+ = 7)
8 Dball Over Shoulder 150/115#

WOD Notes: Goal is to have 45-60 sec each round & make this an active recovery WOD. DO NOT RX the sled if you cannot run the majority of it (should take 2-2:15). Partner A will work on the WW, while Partner B does the Dball over shoulder. The bag/ball should be HEAVY, so take your time through the reps!

Assistance
a) L-Sit/Tuck – 40 Sec on / 2 Min off x 6 Sets
b) Strict Pull-ups (supinated) – 4-8 EMOM x 10 Sets (advanced = weighted or banded for novice)

7/24/2024 – WOD

Strength
a) Back Squat – 5×3 @ 80%+ (pause 3rd rep for 2 sec), 1xME @ 70% (8+ reps)
b) DB Bench Press – 5×6 (3 Sec Eccentric each rep)
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.

Conditioning
4 RFT
1 Rope Climb 18ft
10 Hang Squat Cleans (M: 155/185#, F: 105/125#)
1 Rope Climb 18ft
20/16 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. RC sub = Climb 12-15ft, 2 up/downs, or 7-8 RR. RX RC = Climb & touch a few feet above the taped line. Rounds 1/2 are with the light weight (55%) & Rounds 3/4 are with the heavier weight (65%). You should have to break up the BB, once each round.

Assistance
a) EZ Bar Bicep Curls – 4×10
b) GHD Sit-ups – 6×18 – weighted (rest 45 sec between)

7/23/2024 – WOD

Strength
a) Strict Press – 5×3 @ 85%+, 1x ME @ 70% (8+ reps)
b) Good Mornings – 5×6 (2 Sec Pause each rep)
—Superset a/b every 3 minutes. Try to use a little heavier than last wk for both parts. You may use the same bar if necessary.

Conditioning
18 Min AMRAP w/ Partner
24/20 Cal Ski
24 T2B
16 Push Jerks (increase every 2 rds)

WOD Notes: Goal is 5+ rds. PJ = start @ 60% & increase by 5% (you should be able to get to a 3rd weight – 5th rd). T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. SPRINT the ski each RD! You should be doing one set each on the Ski & PJ (if you have to break up T2B more that’s fine).

Assistance
a) Hollow Rocks – Tabata : 12 Rounds
b) DB Lateral Raises + Front Raises – 4×10 (each)

7/22/2024 – WOD

Strength
a) Front Rack Lunges – 5×8 (3″ deficit)
b) DB Bent-over Rows – 5×8 (each arm – pause each rep)
—Superset a/b every 3:30. Similar weight to last wk for part (a).

Conditioning
10 RFT
6 Sumo Deadlift High Pull 115/75#   (RX+ = 135/95#)
8 Bar Facing Burpees
***100 Yard BearHug Carry 125/90# after Rounds 1/5/10.

WOD Notes: Goal is 15-19 minutes. SDHP should be fairly heavy to where 6 reps feels challenging each rd to go unbroken or you can break them up. Jump over the bar for burpees if you’re capable! The carry is across the street to the far curb & should feel heavy! If you have to carry it on your back that’s ok, but try to bearhug carry it!

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Sets
b) DB Pull-over (2 DB’s) – 4×10 (control eccentric)

7/20/2024 – WOD

Conditioning
35 Min AMRAP w/ Partner
80/60 Cal Assault Bike
30 Power Clean (increasing)
6 (1 Rope Climb 18ft + 8 DB Skull Crushers)

WOD Notes: Goal is 3+ rds. PC: M = 155/185/215#, F = 105/125/145# (55/65/75%). Partner A will RC while partner B does the 8 DB SC. You will do both of them 3x/rd. You will get a nice arm pump from the RC (Biceps) & SC (triceps). Move through the skull crushers slow/controlled & make it challenging for 8. 

7/18/2024 – WOD

Strength
Snatch – Above Knee + Floor
—1 Every 90 sec x 10 Sets. Start @ 60% & build to a heavy set

Conditioning
Every 3 Min x 6 Sets
400m Run
12 T2B  (RX+ = 15)
***Max DB Snatches (alternating) 70/50# in remaining time each rd

WOD Notes: Goal is to get 10-15 each round. Shorten the run to 250-300m if you can’t finish it in under 2 minutes. T2B sub = T2R, GHD SU, or Weighted SU. Run sub = 250ft Versa climber. 

Assistance
a) L-Sit/Tuck – 20 Sec on / 40 Sec off x 8 Sets
b) Strict Pull-ups – 4-8 EMOM x 10 Sets (advanced = weighted or banded for novice)

7/17/2024 – WOD

Strength
a) Back Squat – 5×5 @ 75-80% (pause 5th rep for 2 sec)
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.

Conditioning
For Time
150 Double Unders
30 Sandbag/Dball Squats 125/90#   (RX+ = 150/115#)
75/60 Cal Ski
30 Sandbag/Dball Squats 125/90#   (RX+ = 150/115#)
150 Double Unders

WOD Notes: Goal is 12-17 minutes. DU sub = 75-100 DU, 2 min of DU practice or 250 singles. Squats should be done in 1-2 sets once you have the bag/ball on your back. Try to position it so that it’s centered in the middle of your upper back.

Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 6×15 – weighted (rest 45 sec between)