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3/26/2024 – WOD

Strength
a) Bench Press (2 pause 1-3″ above chest + 3 pause on chest) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Weight should be similar or a little heavier than last wk.

Conditioning
12 Min AMRAP Ladder
2 Deadlifts @ 55%
3 Cal Ski
4 Deadlifts
6 Cal Ski
6 Deadlifts
9 Cal Ski
***3 Wall Walks to start each round. Continue the pattern until 12 min is up.

WOD Notes: Goal is to get to the round of 3/16/24. Everyone does the same amount of calories today to prevent confusion with counting. DL RX would be 275/185#. WW sub = 2/rd or 8-10 shoulder taps/ww.

Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 10 Sets
b) DB Skull Crushers – 4×12 (control eccentric)

3/25/2024 – WOD

Strength – “18 Min Clock”
a) Front Squat – 2×5 @ 70-75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 4×10 (slow eccentric)
—Superset a/b as needed. Work up to a heavy single for part (a).

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
10 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 10-15 minutes. WB should be done in 1-2 sets each rd. Try to face the box for the BBJO. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm

3/23/2024 – WOD

Conditioning – “35 Min Clock”
3 RFT w/ Partner
60 DB Snatches (alternating) – Increase each rd
4 (8 Strict Pull-ups + 45 Sec Wall Sit (weighted))
80/60 Cal Ski
***Max Double Unders in remaining time.

WOD Notes: Goal is to have about 3-5 minutes to get as many double unders as possible. DB Snatch: M = 60/70/80#, W = 40/50/60#. Use a band or pulley for pull-ups if necessary. You may do C2B for RX+. Wall Sit = DB on lap sitting up vertically (use same weight that you used on that round for snatches).

3/21/2024 – WOD

Strength – “15 Min Clock”
a) Hang Clean n Jerk – 1 EMOM x 12 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – Work up to a heavy single & go for PR
c) DB Front Raises – 4×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Take extra rest if needed as weight gets heavier

Conditioning
10 RFT
3 Wall Walks
5 Power Clean 185/125#
10/8 Cal Assault Bike

WOD Notes: Goal is 15-20 minutes. WW sub = 8-10 shoulder taps in pike position or top of a push-up. PC = 65% (relatively quick singles). You can let the monitor run the whole time & don’t have to reset, but make sure you stay seated until you get all the calories.

Assistance
a) L-Sit/Tuck (Pegboard) – 10×20 Sec (weighted – between knees or feet)
b) Dips (ring/bar) – 5×10

3/20/2024 – WOD

Strength “18 Min Clock”
a) Back Squat – 1×10 @ 50%, 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) DB Pull-over – 5×10 (heavy)
—Superset a/b in the beginning during light squat sets. Work up to a heavy single for part (a) & go for a PR if you feel strong!

Conditioning
10 Min AMRAP Ladder
2 DB Hang Cleans 50/35#
2 DB Thrusters 50/35#
4 DB Hang Cleans 
4 DB Thrusters 
6 DB Hang Cleans 
6 DB Thrusters 
***10 T2B after each round

WOD Notes: Goal is to get to the round of 16/16/10 (72 reps total each of HC & Thrusters + 80 T2b). T2B sub = T2R, GHD SU, or hanging knee raises. Once you get to round 8 or 10, do one less rep on the HC to give yourself a quick break then hit all the thrusters unbroken.

Assistance
a) GHD Sit-ups – 5×20 (first 10 are weighted each set)
b) DB Lateral Raises – 5×10

3/19/2024 – WOD

Strength
a) Bench Press (pause) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (4×12) or Hamstring Sliders (4×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Pause each rep for a sec on the BP.

Conditioning
15 Min AMRAP Burpees
—Every 1:15 x 10 rounds, starting at 0:00 do:
ODD RD = 6 Dball Over Shoulder 150/115#
EVEN RD = 2 Rope Climbs 15ft

WOD Notes: Goal is to have 45-60 sec to do your burpees each round. Dball should be heavy & you may share with someone else if necessary. RC sub = Do 1/round, climb 10-12ft twice, 3 heavy pulleys, 2 strict up/downs. For the burpees, you must leave the ground each rep & stand tall.

Assistance
a) Tabata Hollow Rocks (12 rounds)
b) DB Skull Crushers – 4×10 (control eccentric)

3/18/2024 – WOD

Strength
a) FR Box Step-ups – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows – 5×8 each arm (heavy – control eccentric)
—Superset a/b every 3 minutes

Conditioning
5 RFT
20/16 Cal Row
15 Box Jump Overs 24/20″
20 Russian KB Swings 88/70#

WOD Notes: Goal is 14-18 minutes. Try to hinge your swings instead of squatting them so you really work the glutes/hammies/low back. Stay low on the BJO & try to do the swings unbroken!

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 each arm

3/16/2024 – WOD

Conditioning
For Time w/ Partner
20/40/60/80/100 Cal Assault Bike
6/12/18/24/30 Clean n Jerks (decrease every 2 rounds)
100/150/200/250/300 Double Unders

WOD Notes: Goal is sub 40 minutes. CnJ weight = (70% RD 1&2, 65% RD 3, 60% RD 4/5). Should be slow singles on the heavier weights Rd 1&2 and should get a little quicker as weights decrease. DU sub = 2x singles, or 2x feet on versaclimber. 

3/14/2024 – WOD

Strength
a) Hang Power Snatch – 1 EMOM x 12 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – 5×3 @ 75%+ (heavier than last wk), 1xME @ 70%
c) DB Front Raises – 4×12 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. 

Conditioning
3 RFT
600m Run
12 Power Snatches 135/95#

WOD Notes: Goal is 12-15 minutes. PS = 65% (quick singles each rd). Please save the 25/15# bumpers by loading them correctly. 600m Run = 1500m Bike or 400ft Versaclimber.

Assistance
a) L-Sit/Tuck (Pegboard) – 8×30 Sec 
b) DB Pull-over  – 4×10 Heavy (control tempo)

3/13/2024 – WOD

Strength
a) Back Squat – 5×2 (1 Pause + 1 Regular) @ 85-90%, 1xME @ 70% (8-12 reps)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 2 for part (a).

Conditioning
16 Min AMRAP
1 Bar Muscle-up  (sub: 2 C2B Pull-ups)
3 Wall Balls 30/20# to 10/9ft
2 Bar Muscle-ups (sub: 4 C2B Pull-ups)
6 Wall Balls 30/20# 
3 Bar Muscle-ups (sub: 6 C2B Pull-ups)
9 Wall Balls 30/20# 
***12/10 Cal Row to start each round

WOD Notes: Goal is to get to the round of 7 or 14 C2B PU/ 21 WB. The WOD starts with the 12/10 cal row. WB should be unbroken through the round of 12 if possible and then maybe have to break up the later rounds. C2B sub = chin over bar or banded.

Assistance
a) GHD Sit-ups – 8×15 
b) DB Reverse Flies – 4×12 (slow eccentric)