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2/15/2024 – WOD

Strength
a) Hang Power Snatch – 3 Every 1:15 x 8 Sets @ 70%+
b) Deadlift (no touch) – 5×7 @ 65-70%+ (heavier than last wk)
c) DB Front Raises – 4×12 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 2 rep for part (a).

Conditioning
10 Min AMRAP
40 Double Unders
1 Rope Climb 15ft  (RX+ = 20ft)
10 Power Snatches 95/65#

WOD Notes: Goal is 5+ rounds. DU sub = 20 DU, 60 Singles, or 80ft versa climber. RC sub = Climb 10-12ft, 7 Ring Rows, 2 Heavy pulleys, or 1 Up/down (strict). PS = 45% (should be able to string at least 5 reps at a time each rd – super light).

Assistance
a) L-Sit/Tuck – 40 Sec on / 90 Sec off x 5 Sets
b) DB Pull-over – 5×10 heavy

2/14/2024 – Happy Valentines Day!

Strength
a) Back Squat – 5×6 (3 Pause + 3 Regular) @ 70-75%
b) Dips (bar/ring) – 5×7 (control eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 6 for part (a). Use a weight for part (b) or a band if necessary.

Conditioning
20 Min AMRAP Ladder w/ Valentine
***24/20 Cal Assault Bike to start each round
2 (Power Clean + Hang Power Clean + Hang Sq Clean) 185/125# 
8 T2B
4 (Power Clean + Hang Power Clean + Hang Sq Clean)
16 T2B
6 (Power Clean + Hang Power Clean + Hang Sq Clean)
24 T2B
—Continue with pattern until 20 min is up. (Bike/8/32, Bike/10/40, BIke/12/48, Bike/14/56).

WOD Notes: Goal is to get the round of Bike/12/48 & possibly into the 7th round of the Bike. You around 60-65% of Sq Clean for the WOD. T2B sub = T2R, Hang knee raises, incline leg raises, GHD SU, weighted su. The entire WOD is “you go, I go”.

Assistance
a) GHD SIt-ups – 5×20 (weighted) -rest 60 sec between
b) DB Reverse Flies – 4×15

2/13/2024 – WOD

Strength
a) Push Press or Strict Press – 5×6 @ 75%+
b) One Leg RDL – 5×7 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!

Conditioning
5 RFT
9 Push Jerks 165/110#   (RX+ = 185/125#)
12 Lateral Burpees over Bar
18/15 Cal Row

WOD Notes: Goal is 13-17 minutes. PJ = 60% (challenging to do 9 unbroken after the 3rd rd). If you have to break them up once that’s fine. Stand up on each burpee at some point before or after you jump over. Use the rower to recover each round, but SPRINT the last round.

Assistance
a) 15 Sec Hollow Rocks + 15 Sec Hollow Hold x 8 Sets (rest 30 sec between)
b) DB Lateral Raises – 4×12

2/12/2024 – WOD

Strength
a) Front Rack Lunges (3-4″ Deficit) – 5×8 (4 each leg – build to a heavy set of 8)
b) Pull-ups (neutral grip) – 5×8 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Try to use the same weight as last wk (stand on 45# plate).

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
6 (8 DB Hang Snatches 45/30# + 10 Box Jump Overs 24/20″)

WOD Notes: Goal is 3+ rds. You will alternate back & forth for 10/8-9 cal sprints on the ski erg. Partner A will work on the Hang DB Snatches while Partner B does 10 BJO. You will switch and do 3 rounds each of both movements. DB Hang snatches (2 DB’s) should be a little lighter than normal.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Face Pulls (pulley) – 4×12 (pause each rep)

2/10/2024 – WOD

Conditioning
For Time w/ Partner
800m Run
80 Front Squats 155/105#
80 T2B
40 Clean n Jerks 185/125#
80 T2B
80 Front Squats 155/105#
800m Run

WOD Notes: Goal is 27-35 minutes. You will run at the same time. If one partner wants to run ahead at the end to start the Front Squats first they can do that. Run sub = 2000m Bike. FS = 50% & CnJ = 65%. T2B sub = T2R, weighted leg raises on bench, or knee raises. You can divide the work anyway you’d like.

2/8/2024 – WOD

Strength
a) Power Snatch – 3 Every 1:15 x 8 Sets (touch n go or quick singles) @ 70%+
b) Deadlift (no touch) – 4×8 @ 65-70%
c) DB Front Raises – 4×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Build to a heavy 3 rep for part (a).

Conditioning
4 RFT
5 Wall Walks
10 Dball Over Shoulder 125/90#
75 Double Unders
***300ft Versa Climber at some point during the WOD. If there’s over 10 people, some will have to use C2 Bike for 1200m. 

WOD Notes: Goal is 12-16 minutes. WW sub = 8-10 shoulder taps or cut reps to 3-4. Dball/bag should feel a little lighter than normal to where you can move without resting much. DU sub = 125 singles or 100 Lateral line hops. 

Assistance
a) L-Sit/Tuck – 40 Sec on / 90 Sec off x 5 Sets
b) DB Pull-over – 4×12 heavy

2/7/2024 – WOD

Strength
a) Back Squat – 5×8 (4 Pause + 4 Regular) @ 65-70%
b) Dips (bar/ring) – 5×8 (control eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 8 for part (a). Use a weight for part (b) or a band if necessary.

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
4 (4 Laps Sandbag Bear Hug Carry 150/115# + 10 C2B Pull-ups)

WOD Notes: Goal is 3 Rounds + the bike in the 4th. Partner A will do the carry, while Partner B works on the C2B PU. You will switch when you’re both done & complete 2 rounds each. 1 Lap = 4 mats. Try to go heavy on the carry if possible, since there’s nothing else that will hit the lower back in the WOD. C2B sub = Chin over bar or banded pull-ups. 

Assistance
a) GHD SIt-ups – 5×18 (weighted) -rest 45 sec between
b) DB Reverse Flies – 4×15

2/6/2024 – WOD

Strength
a) Push Press or Strict Press – 5×8 @ 70%
b) One Leg RDL – 5×8 (each leg)
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!

Conditioning
15 Min AMRAP Ladder
1 Power Clean @ 75%
2 Bar Facing Burpees
2 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
6 Bar Facing Burpees
***10/8 Cal Ski after each round
—Continue pattern until 15 Minutes is up.

WOD Notes: Goal is to get to the round of 8PC/16BFB/10 or 8 Ski. PC should be relatively heavy to where you have to take your time in between reps especially in the later rounds. If I were to program an RX weight it would be 215/145#, but as long as you use your 75%, you can RX the WOD as long as you jump over the bar too! Reset your monitor after each round.

Assistance
a) Tabata 12 Rounds: Alternate Hollow Hold & Rock. Take 30 sec break after round 6.
b) DB Lateral Raises – 4×12

2/5/2024 – WOD

Strength
a) Front Rack Lunges – 5×10 (5 each leg – build to a heavy set of 10)
b) DB Bent-over Rows – 5×10 (each arm & pause each rep)
—Superset a/b every 3:30

Conditioning
5 RFT
1 RD of “Dumbbell DT” 50/35#’s  (RX+ = 60/40#’s)
20/16 Cal Row

WOD Notes: Goal is 11-16 minutes. “DB DT” = 12 DL + 9 Hang Cleans + 6 Push Press. You should be able to do the first round unbroken, but break up the DL after that. The HC & PP should be unbroken if possible. One head only has to hit the floor for DL. Use the row each round to recover, except for the last one which should be all out!

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Face Pulls (pulley) – 4×10 (pause each rep)

REMINDER: Rage Bingo & Nutrition Challenge start today! Bingo sheets are on my desk if you don’t have a printer. 

2/3/2024 – WOD

Conditioning – “40 min cap”
5 RFT w/ Partner
50/40 Cal Ski
24 BB Front Rack Step-ups 20″ (increase each rd)
30 Burpees
20 Power Snatches (increase each rd)

WOD Notes: Goal is to get under the 40 min cap. Try to use the same weight for the step-ups & PS each round if possible. After you finish the ski, Partner A will step-up while Partner B does their burpees. You will switch when you’re both done. PS – M: 135/145/155/165/175#, F: 95/100/105/110/115#. Start @ 65% of your PS & make small jumps each rd. If you need to use a lower box for the step-ups that’s fine.