Strength
25 Min Clock – WIth a Partner
100 Wall Balls 30/20# to 10/9.5ft
1200m Run or 3000m Bike
***In the remaining 25 Minutes, Find a Heavy Snatch then finish with:
100 Wall Balls 30/20# to 10/9.5ft
1200m Run or 3000m Bike
WOD Notes: Goal is to finish the WB/Run in under 10 Minutes so you have 15+ minutes to work up to a heavy snatch.
Reminder: Shoulder Mobility Workshop is today at 10am! You can still sign-up if you haven’t yet.
Strength
a) Hex Bar DL – Work up to a heavy single, or 5×6 @ 75-80%+
b) DB Lateral Raises – 4×10 (control eccentric)
—Superset a/b every 3 min
Conditioning
3 RFT w/ Partner
12 Wall Walks (RX+ = 14)
32 Front Rack Lunges 205/135#
800m Ski
WOD Notes: Goal is sub 20 minutes. The entire WOD is “you go, I go”. Switch every 2 WW, every 8 lunges, and every 200m on the ski. Lunges should feel heavy for 8 at a time. Sprint the ski each round! You will ski (larger classes something else) for 600m for warmup & the WOD is 1200m each person for a total of 1800m towards your 100k.
Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 1:30 off x 6 sets
b) DB Bicep Curls + DB Skull Crushers – 4×10 each
100k Challenge – Day 8
10 Minutes on any machine at any pace you want to hold
Strength – Week 4
Clean + Hang Clean + 1 Jerk – 1 Set Every 90 Sec x 8 @ 65-80%+
—Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 3. Rest more if needed during heavy sets.
Conditioning
6 RFT
8 Push Press 135/95# (RX+ = 165/110#)
12 T2B
300m Row
WOD Notes: Goal is 15-19 minutes. PP (65%) should be challenging for 8 reps especially after round 3. T2B sub = T2R, knee raises, or leg raises. Warm-up will be a 600m row for every class + 1800m for the WOD = 2400m credit towards 100k challenge.
Assistance
a) GHD Sit-ups – 12×10 (weighted)
b) DB Seal Rows (use slight incline bench) – 4×12
100k Challenge – Day 7
15 Minutes on any machine using this interval: (60 Sec easy / 60 Sec fast)
REMINDER: Shoulder Mobility Clinic is this Saturday Dec 2nd at 10am! Sign-up on the class sheet!
Strength
a) Farmers Carry – 4×30 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 5×12
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).
Conditioning
1-12 Reps of:
Deadlift 245/165#
Burpees (no jump)
***30 Double Unders after each round
WOD Notes: Goal is 14-18 minutes. DL = 50% (should be able to touch n go a bunch 3-5 each rd). Burpees – bring feet under you when you stand (no wide stance). DU sub = 15 DU, 50 singles, or 60ft versaclimber. WOD flow = 1/1/30, 2/2/30, 3/3/30….etc.
Assistance
a) Hollow Rocks & Bicycle Crunches – 10 Sets: 30 sec on / 30 sec off (alternate by rd)
b) Tricep Pushdowns (pulley) – 4×12
100k Challenge – Day 6
10x300m Sprints (Bike = 600m)
—Rest 1 minute between. Men = Under 60 sec, Women = Under 70 sec for all 10 sets.
Strength – Week 4
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 82-85%
b) DB Pull-over – 5×10 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).
Conditioning
5 RFT
10 DB Hang Clean n Jerk 50/35# (RX+ = 60/40#)
12 C2B Pull-ups (RX+ = 15 or 5-7 Bar MU)
1000m Assault Bike
WOD Notes: Goal is 13-17 minutes. DB’s should be moderately heavy to where you can go unbroken the first 1-2 rds, then maybe have to break them up once later. You should be able to push press as well. C2B sub = chin over bar or banded PU. Reset monitors each round. Larger classes will have to use C2 Bikes as well. The 5000m total meters will give you 2500m credit towards your 100k.
Assistance
a) Weighted Plank – 4×30 sec, 2×45 sec, 2×60 sec (rest 30/45/60 sec by set)
b) One Arm High Pulls – 4×10 each arm (slow eccentric)
100k Challenge – Day 5 (MANDATORY #1 at some point throughout challenge)
6x500m (at your 2k pace – about 20 sec slower than your 500m PR)
—Rest 2 minutes between
100k Challenge – Day 4
4x800m (on any machine)
—rest 2:30 in between. Try to go a little faster on each 800m
Conditioning – “35 Min Clock”
10 MIn AMRAP Row For Meters
***Partner B does 5 wall walks. Switch every 500 meters
Min 10-20 Min Find 10 Rep Front Rack Lunge (should take 3-4 sets)
10 Min AMRAP Row For Meters
***Partner B does 5 wall walks. Switch every 500 meters
WOD Notes: Goal is to row 2000-2500 meters each 10 min amrap. You should be able to hit a 10 rep heavy front rack lunge by the end of 10 minutes in 4-5 sets.
100K Challenge – Day 3
3x1000m (any machine)
—rest 3 minutes between
Open Gym: 8-12pm
Make-up/Skill Day
100k Challenge – Day 2
2x2000m (on any machine)
—Rest 5 minutes in between. 2nd 2000m should be faster
Conditioning
For Time w/ Partner
800m Sled Drag 135/90#
200 Wall Balls 30/20# to 10/9.5ft
150 DB Snatches (alternating) 60/40# (RX+ = 70/50#)
20 Rope Climbs 15ft
1 Mile Run or Bike 3200m
WOD Notes: Goal is 30-39 minutes. Larger classes will have some people starting off with the run/bike instead of the sled drag. Sled Drag will count as 1000m & the run/bike = 1609 meters for the “100k Challenge”. We will run 400m as a part of the warm-up so you will be able to get credit for 3009 meters for this WOD. WB should be a heavy one. DB should be moderate. I’d recommend switching every 10 reps for both. RC sub = Climb 12ft, 5 Strict Pull-ups or 7 Ring Rows/RC. You should only be biking if you physically can’t run.
100k Challenge WOD – Day 1
5k Time Trial (on any machine)
—We will repeat this the last day of the challenge. Goal is 17-22 minutes.
Strength – Week 3
Clean + Hang Clean + 2 Jerks – 1 Set Every 2 minutes x 6 @ 70-80%+
—Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 2.
Conditioning
20 Min AMRAP w/ Partner
40/32 Cal Ski
6 (5 HR Push-ups + 10 Mountain Climbers)
20 Power Clean (increasing)
WOD Notes: Goal is 4+ Rounds. HR PU/MC complex: Each person will do: 3x each/rd (5 HR PU + 10 MC). Try to bring your foot up as high as possible on each mountain climber (right in front of your hand). PC: M = 165/185/205/225#, F= 110/125/135/145#. Use around (60-75%). Should be quick singles the first 2 barbells.
Assistance
a) GHD Sit-ups – 4×25, then 3×45 Sec Hold
b) DB Seal Rows (use slight incline bench) – 5×10
REMINDER
1) 100k Challenge starts this week. It costs $20 to enter & you have a chance of winning a Concept2 Rower as the main prize. I will also throw in additional prizes like a barbell & medball. Sign-up through the class sign-up sheet at the bottom! Also – Beer Mile is this Friday at 3pm if anyone is interested!
2) Saturday December 2nd @ 10am: Shoulder Mobility/Pain Workshop. You can click on this link to register! https://go.dptpreneur.com/widget/survey/jwTY034Rf8e0SNMHLJ9c
