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1/16/2024 – WOD

Strength
a) Good Mornings – 5×7 (pause each rep for at least 1 sec)
b) Seated DB Shoulder Press – 5×7 (3 sec eccentric each rep)
—Superset a/b every 3:30. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back. Try to build to heavy 7 while maintaining form.

Conditioning
10 RFT
10/9 Cal Ski
5 Deadlifts 225/155# (50%)  (RX+ = 275/185# – 60%)
30 Double Unders

WOD Notes: Goal is 13-17 minutes. You may leave monitors run, so you don’t have to worry about counting rounds. DL should feel pretty light to where you can pick up the bar pretty quickly after the ski & touch n go the 5 reps. DU sub = 15 DU, 50 singles, or 60ft versa.

Assistance
a) Hollow Rocks – 25 Sec on / 25 Sec off x 10
b) DB Lateral Raises – 5×10 (pause & lower slowly)

1/15/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) – Heavier than last wk
b) Strict Pull-ups – 5×8 (normal grip) – advanced = weighted
—Superset a/b every 3:30

Conditioning
For Time
50/40 Cal Assault BIke
25 Hang Power Cleans 165/110#
75 Burpees
25 Hang Power Cleans 165/110#
50/40 Cal Assault Bike

WOD Notes: Goal is 15-19 minutes. HPC = 60% (should be able to do 8-10 reps at a time). Burpees – Make sure to jump & have hands together OH. Scale the cals back if you can’t get the bike done in under 3:30.

Assistance
a) Weighted Plank: 10 sets: 30 sec on / 30 sec off
b) One Arm High Pulls: 4×10 each arm (control eccentric)

1/13/2024 – WOD

Conditioning
4 RFT w/ Partner
20 Dball Over Shoulder 150/115#
4 (8 DB Bench Press – heavy + 1 Rope Climb 20ft)
400m Run
***Complete 1000ft Versaclimber at some point during the WOD.

WOD Notes: Goal is sub 35 minutes. Dball should be heavy & only one person works at a time. One person will DB BP while the other does the RC. You will do both the DB BP & RC 2x each/rd. The 400m run is together. RC sub = 2 up/downs, 2 heavy pulleys, 6 Strict Pull-ups, or 8 Ring Rows. The versa climber is “you go, I go”, so try to sprint it!

REMINDER: The Knee Clinic is today at 10am! You can still show up if you didn’t sign-up yet!

1/11/2024 – WOD

Strength
a) Snatch (no foot movement) – 1 Every 30 Sec x 10 Sets (5 min) @ 65-70% (light)
b) Snatch (normal) – 1 Every 45 Sec x 8 Sets @ 70%+
—Part (a) is for you to feel yourself staying grounded, while hitting extension as you pull yourself under the bar. You may use this sesssion for technique & stay light even for part (b).

Conditioning – “20 Min Cap”
12 RFT w/ Partner (interval style)
5 Power Snatch (touch n go) – Increase every 2 rd
3 Wall Walks  (RX+ = 5)
15/13 Cal Row

WOD Notes: Goal is to finish under 20 minutes. PS: M = 135/155/175#, W = 195/105/115#. Should be able to touch n go almost every 5 if possible. WW sub = 8-10 shoulder taps/ww, or 2 out/back per WW with feet on rower seat. SPRINT the row, since this is interval style!

Assistance
a) 15 Sec L-SIt/Tuck + 10 Knee-ups (pegboard) x 8 Rds
b) Dips (ring/bar) – 5×10 (advanced = use weight)

1/10/2024 – WOD

Strength
a) Back Squat – 5×5 @ 70-75% (5 sec tempo descent)
b) DB Bicep Curls – 5×10 (both arms at same time)
—Superset a/b every 3:30

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
10 Laps Sandbag Carry (125/90#)
60 Double Unders

WOD Notes: Goal is 15-19 minutes. WB should be done in 1-2 sets/rd. 1 lap = 5 mats. ODD RD = Carry on shoulder. EVEN RD = Bearhug Carry. DU sub = 30-40 DU, 100 Singles, or 120ft versa. No hinging today which was intentional because of yesterday.

Assistance
a) GHD SIt-ups – 5×25 (rest 45-60 sec between)
b) DB Reverse Flies – 4×15

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs

1/9/2024 – WOD

Strength
a) Good Mornings – 5×8 (build to a heavy set of 8)
b) Seated DB Shoulder Press – 5×8
—Superset a/b every 3:30. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back.

Conditioning
15 Min AMRAP Ladder
2 Power Clean 135/95#
2 T2B
4 Power Clean
4 T2B
6 Power Clean
6 T2B
***Starting at 0:00, Every 3 Min x 5 Sets: 20/15 Cal Ski. Climb the ladder for total reps in 15 minutes.

WOD Notes: Goal is to get to the round of 16/16. PC = 50% (should be really light to where you can do quick singles the whole time w/o much rest!). The ski should take no more than 1:15 each round. T2B sub = T2R, hanging knee raises, or V-ups. 

Assistance
a) Hollow Rocks – 20 Sec on / 20 Sec off x 12
b) DB Lateral Raises – 4×15

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs

1/8/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×8 (each leg)
b) Strict Pull-ups (supinated) – 5×8-10
—Superset a/b every 3:30. Use a BB in the Front Rack if possible. Build to a heavy set of 8 for part (a). Use a band if you can’t do a PU, do 4-5 negatives, or add weight for 1/2 the reps each round if you can.

Conditioning
8 RFT
6 Devil Press 45/30#
12/10 Cal Assault Bike

WOD Notes: Goal is 12-16 minutes. DP should be a little lighter than normal so you can keep moving each round w/o stopping. You may keep the monitor running on the bike, so it counts the rounds for you!

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) Face Pulls (pulley) – 4×10 (pause each rep for at least 2 sec)

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs

1/6/2024 – WOD

Conditioning
For Time w/ Partner
100/80 Cal Ski     (RX+ = 120/100)
50 Sumo Deadlift High Pull 135/95#
50 Thrusters 135/95#
100 Box Jump Overs 30/24″
50 Thrusters 135/95#
50 Sumo Deadlift High Pull 135/95#
100/80 Cal Ski     (RX+ = 120/100)

WOD Notes: Goal is sub 35 minutes. The entire WOD is “You go, I go”. Use the same weight for the Thrusters/SDHP. You should be switching every 5 reps & it shouldn’t feel super light, so take your time through it & work on your form. If you can’t jump for the BJO, you may use a lower box or step-up & over. 

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs

1/4/2024 – WOD

Strength
a) RDL – 5×8 @ 65% (use straps)
b) DB Lateral Raises – 4×10
—Superset a/b every 3:30

Conditioning
3 RFT
25 DB Push Press 50/35#
30/25 Cal Row
***Every 2:30, starting at 0:00 do 15 T2B

WOD Notes: Goal is to finish between 10-12:30 min mark (max 5 sets of T2B). If you don’t finish in that window, stop doing T2B & just finish the couplet. DB PP should be done in 2-3 sets each rd. 

Assistance
a) GHD Sit-ups – 6×20 (rest 45-60 sec between sets)
b) DB Incline Seal Rows – 4×10

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!

1/3/2024 – WOD

Strength
a) Power Clean – 2×3 @ 75%, 2×2 @ 80%, 4×1 @ 85%+
b) DB Bench Press – 4×10 (heavy)
—Superset a/a/b every 1:15. (CL/CL/BP x 4 Sets). Work up to a heavy single by the end.

Conditioning
10 RFT
5 Power Clean 165/110#  
8 Burpees (no jump)
35 Double Unders

WOD Notes: Goal is 13-17 minutes. PC = 60% (quick singles). DU sub = 20-25 DU or 50 singles. You should be able to transition fast between movements. Make sure to have feet underneath you when you stand up from each burpee.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds
b) DB Pull-over – 4×12 (heavy)

KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!