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7/16/2024 – WOD

Strength
a) Strict Press – 5×5 @ 80%+ (5th rep should feel like you’re failing)
b) Good Mornings – 5×8 (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
5 RFT
10 DB Hang Curls 50/35#  (RX+ = 60/40#)
10 DB Push Press 50/35#   (RX+ = 60/40#)
100 Yard Farmers Carry 50/35#   (RX+ = 60/40#)
20/16 Cal Row

WOD Notes: Goal is 16-20 minutes. Pick DB that you can go unbroken the first round or 2, but then will have to take a quick break before the FC each rd. The FC is to the far curb and back inside. I’d recommend setting up outside or staying near the garage doors so the FC is shorter distance wise. 

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) Tricep Pushdowns (pulley) – 4×15

7/15/2024 – WOD

Strength
a) Front Rack Lunges – 5×8
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3:30. Heavier than last wk for part (a).

Conditioning
3 RFT w/ Partner
250m Sled Drag 180/135#
30 Deadlifts @ 65%
30 GI Janes

WOD Notes: Goal is sub 19 minutes. The sled drag is 125m Forwards + 125m Backwards. DL should be done in sets of 5. You will work at the same time for the GI Janes. Try to use a bar above your reach if you can do a strict pu. You may jump & pull right into the pull-up instead of doing a kip/swing.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Sets
b) DB Pull-over (2 DB’s) – 4×12 (control eccentric)

7/13/2024 – WOD

Conditioning
3 RFT w/ Partner
20 Power Clean + Squat Clean (increase by rd)
50 T2B
4 (15 Box Jump Overs 24/20″ + 4 Wall Walks)
***Complete 1000ft on the Versa Climber with partner at some point

WOD Notes: Goal is sub 35 minutes. Barbell weight: M = 165/185/205#, F = 110/125/145# (60/65/70%). T2B sub = T2R, hanging knee raises, or leg raises on bench. Partner A will work on the BJO while Partner B does the 4 wall walks. 

7/11/2024 – WOD

Strength
Snatch – Above Knee + Below Knee + Floor
—1 Every 90 sec x 6 Sets. Start @ 65% & build to a heavy set

Conditioning
For Time
40/30 Cal Assault Bike
15 Power Snatches 135/95#
5 Rope Climbs 20ft
15 Power Snatches 135/95#
40/30 Cal Assault Bike

WOD Notes: Goal is 11-16 minutes. PS should be light to where you can do quick singles (60% of PS). RC sub = climb 12-15ft, 7 strict up/downs, 40 RR, or 10 heavy pulleys. 

Assistance
a) L-Sit/Tuck – 30 Sec on / 60 Sec off x 6 Sets
b) DB Bent-over Rows – 4×12 (each arm)

7/10/2024 – WOD

Strength
a) Back Squat – 5×6 @ 75-80%
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30. Try to do at least 3 heavy sets on your back squats.

Conditioning
18 Min AMRAP w/ Partner
400m Run
50/40 Cal Ski
60 Wall Balls (heavy) 30/20# to 10/9ft

WOD Notes: Goal is to get close to 3 rounds. You will run together in the beginning. One partner may run ahead if they want and start the ski first. The Ski & WB are “you go, I go”. Go heavy on the wall balls!!

Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 10×12 – weighted (rest 30 sec between)

7/9/2024 – WOD

Strength
a) Strict Press – 5×6 @ 75-80% (6th rep should feel like you’re failing)
b) Good Mornings – 5×8 (pause each rep)
—Superset a/b every 3 minutes. Stay light on part (b) if you don’t do them often & work on maintaining a neutral spine. You may use the same bar for both parts if necessary.

Conditioning
4 RFT
3 (4 Hang Power Clean + 4 Push Press) 165/110#   (RX+ = 185/125#)
20 Weighted Sit-ups (25/10# DB behind head)  (RX+ = GHD SU)
25/20 Cal Row

WOD Notes: Goal is 14-18 minutes. Should be a little shorter than yesterday’s WOD. You should be able to do the 4 HPC & 4 PP unbroken. Drop the bar after the 4th PP each set. Anchor your feet under something for the Sit-ups (yes – I programmed sit-ups for once haha) & hold a DB behind your head. Figure out in warm-up which weight will be appropriate to do 20 reps in a row that’s difficult. Larger classes – Some can start with the row & work backwards so that everyone can have a rower.

Assistance
a) Hollow Rocks – 1 Min on / 1 Min off x 5 Sets
b) Tricep Pushdowns (pulley) – 4×12

7/8/2024 – WOD

Strength
a) Front Rack Lunges (3″ Deficit) – 5×10
b) Strict Pull-ups (supinated) – 5×8-10 (use band if necessary)
—Superset a/b every 3:30. Shoot for similar weight as last wk for part (a). Start with 2 feet on a plate or mat & step back.

Conditioning
5 RFT
15 Burpees to Target
100 Yard Bear Hug Carry 125/90#
60 Double Unders

WOD Notes: Goal is 15-19 minutes. BearHug Carry is to the far curb across the street & back. Just try to use a bar that is just above reach for the burpees. DU sub = 100 singles or 120ft versa.

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) DB Pull-over – 4×10 (control eccentric)

7/6/2024 – WOD

Conditioning
3 RFT w/ Partner
250m Sled Drag (125m Forward + 125m Backward) 180/135#
50 DB Snatches (2 arm) 50/35#
50 T2B
50 DB Thrusters 50/35#

WOD Notes: Goal is sub 35 minutes. The entire WOD is “you go, I go” except for the sled drag. Wear a belt for the sled drag. T2B sub = T2R, hanging knee raises, or incline leg raises on bench.

7/4/2024 – WOD

Conditioning
For Time – “Glen” –  Compare to (9/2/2019)
30 Clean n Jerks 135/95#
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

-Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Notes: CnJ weight should be light (less than 50% of 1RM) & should take 3-4 minutes. Scale the Runs to 1200m if you can’t run a sub 12 min mile. You may also do 1000ft on versaclimber. RC sub = 5-7 rope climbs or 20 rope pulleys. There is no scaling reps on the burpees.

7/3/2024 – WOD

Strength
a) Front Rack Lunges – 5×10 (build to a heavy set of 10)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Each set should be close to failure for part (b).

Conditioning “18 Min Clock”
90 Sec AMRAP x 12 w/ Partner (interval style)
6 Deadlifts (67%+)
12 Box Jump Overs 24/20″
Max Cal Ski

WOD Notes: Score is total cals. This WOD is interval style, where it’s 90 sec of work + 90 sec of rest x 6 rounds each. You will do a total of 36 DL + 72 BJO + calories on the ski. Start @ 67% for rds 1-2 of the DL & increase to 70% for rd 3/4 & 72-73% for rd 5/6. You should be able to touch n go. If you can’t maintain a tight rigid back, do not increase! You should be able to get at least 45 sec to ski! Scale reps on the box if you can’t move through them quick. No STEP-UPS allowed, so choose a low box or jump on plates. 

Assistance
a) Seated DB Bicep Curls (slight incline) – 4×12
b) GHD Sit-ups – 10×10 – weighted (rest 30 sec between)