Blog

11/21/2023 – WOD

Strength
a) Farmers Carry – 4×30 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 2×10, 2×8, 1×6 (increase difficulty as reps decrease)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning – “20 Min Cap”
16 RFT w/ Partner
4 Power Snatches (increase weight after rd 8)
10/8 Cal Assault Bike
***After Round 8, Do 20 Laps Bearhug Carry 150/115# (switch every 2 laps)

WOD Notes: Goal is sub 20 minutes. PS = m: 135/165#, f: 95/110#, RX+ = 155/175#, 105/115#. 1 Lap = 5 mats (30ft). You could probably touch n go the first 4 rounds, but then settle for quick singles after that. Reset monitor after each round! SPRINT THE BIKE!

Assistance
a) Hollow Rocks & V-ups – 10 Sets: 30 sec on / 30 sec off (alternate by rd)
b) DB Skull Crushers – 4×10

11/20/2023 – WOD

Strength – Week 3
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 80-82% 
b) DB Pull-over – 5×8 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
5 RFT
5 (Front Squat + Thruster) 135/95#  (RX+ = 155/105#)
10 GI Janes
***After 5 Rounds, finish with 800m Run

WOD Notes: Goal is 11-14 minutes. The reason is to get more squat volume in without doing too much overhead b/c of what we did on Saturday. Try to do all 5 complexes unbroken in the WOD. Use a pull-up bar above your reach if you can do a strict pu. You will only run once at the end of the WOD. If it’s too cold or running bothers your knees, you may bike 2000m or do 500/450ft versa climber.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy/5 medium)
b) One Arm High Pulls – 4×12 each arm

REMINDER
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!

11/18/2023 – WOD

Conditioning
10 RFT w/ Partner
20 T2B
12 Push Jerks 165/110#
—Rest 2 minutes
8 RFT w/ Partner
16 FR Lunges 185/125#
30/24 Cal Ski

WOD Notes: Goal is sub 40 minutes including the 2 min rest. PJ = 55% & FR Lunge = 45% of BS. You may break up the work as needed. If you have to use the same weight on lunges or go a little lighter that’s ok, but the 8th rep should start to get difficult by round 5ish. One person works at a time the entire WOD.

Announcement: Shoulder Mobility Workshop Saturday December 2 @ 10am. An email was sent out regarding this. Please click on the link & fill out the survey that was provided ASAP. The workshop is free to all members and $20 for Drop-ins.

11/16/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×3 @ 80-85%+ (build to a heavy set of 3)
b) DB Lateral Raises – 4×15 (control eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a)
c) Birdie Complex – 1 Snatch + OHS + 1 Hang Snatch + OHS – 8 Sets @ 70-80%+
—This is the Rogue Fitness Challenge. One set every 90 Sec. Take more rest at the end.
***Do either a & b or just c

Conditioning
16 Min AMRAP Max Cal Assault Bike
Starting at 0:00, every 2 minutes do: (8 sets total: 4 each)
ODD RDS = 5 Wall Walks  (RX+ = 7)
EVEN RDS = 15 DB Hang Curls 60/40#

WOD Notes: Goal is to have 60+ sec each round to bike. Score = total cals. WW sub = climb halfway up wall, 50 Shoulder taps/rd, or 100ft seal walk. DB Hang curls should be unbroken, but feel really challenging.

Assistance
a) L-Sit/Tuck (pegboard) – 10 Sec Hold + 10 Knee Tucks x 10 Sets
b) One Arm Rows (pulley) – 5×8 each arm (pause each rep)

11/15/2023 – WOD

Strength – Week 2
3 Position Clean + 2 Jerks – 1 Set Every 2 minutes x 5 @ 70-80%+
—Hang + Low Hang + Floor + 2 jerks. Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 1.

Conditioning
15 Min AMRAP
50 Double Unders
5 Dball Over Shoulder 150/115#
15 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 6-8 rds. DU sub = 25 DU, 75 singles, or 100ft versa. Dball should be on the heavier side, since WB should be lighter & unbroken each rd if possible. 

Assistance
a) GHD Sit-ups – 5×20, then 4×30 Sec Holds
b) DB Incline Bench Press – 5×10 (heavy)

11/14/2023 – WOD

Strength
a) Farmers Carry – 4×45 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 5×8 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning
20 RFT w/ Partner (interval style)
5 Deadlifts @ 60%
8 Burpees
***After 10th & 20th round, Run 400m together

WOD Notes: Goal is sub 20 minutes. DL should be touch n go every round & feel moderately heavy. One person will do the entire round, while the partner rests, so try to sprint the burpees & focus on good form for DL.

Assistance
a) Banded Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) Tricep Pushdowns (pulley) – 4×12

11/13/2023 – WOD

Strength – Week 2
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 77-80% 
b) Strict Pull-ups (close-grip) – 5×8 (Pause above bar each rep)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
5 RFT
2 Rope Climbs 15ft  (RX+ = 18ft)
15 Box Jump Overs 30/24″
20/16 Cal Row

WOD Notes: Goal is 12-16 minutes. RC sub = 10 ring rows, 3 up/downs, or 4 heavy pulleys. You don’t have to stand tall on the box for the BJO. Reset monitors each round. 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 4×10 each arm

11/11/2023 – Happy Veterans Day!

Conditioning – “Ruck Run @ Spring Mountain”
For Time
1.75 Mile Ruck + the following stations in this order: RX = 50/35#   (RX+ = 60/40#)
*50 Burpees (without ruck)
*50 One Arm Push Presses
*30 DB Snatches
*50 Ruck Squats
*50 One Arm Push Presses
*50 Ruck Squats
*30 DB Snatches
*50 Burpees (without ruck)

WOD Notes: Goal is 60-75 minutes. Please arrive at 7:45am and park in the main lot where the ice skating rink is. The goal is to brief everyone at 8am and start by 8:15am. Donations are accepted ($5 minimum). Things to bring: 1) Hiking attire (clothes you don’t care if they get wet/dirty) 2) Hiking shoes 3) Gloves (optional) 4) Water 5) towel/shirt to pad your backpack from rubbing against low back/tail bone. See you all there!

11/9/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×5 @ 75-82% (build to a heavy set of 5)
b) DB Lateral Raises – 5×10 (pause + control eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a)

Conditioning
15 Min AMRAP
12/10 Cal Row
120ft Backwards Bear Hug Carry 125/90#
4-6 Bar Muscle-ups or 8-10 C2B Pull-ups

WOD Notes: This WOD is meant to be active recovery with all the transitions, so don’t worry about pushing the intensity too much especially if you’ve been here everyday this week. The carry is 5 mats x 4 laps. Rowers can go outside for the later classes when it’s warmer out. C2B sub = chin over bar or banded pu.

Assistance
a) Hanging Windshield Wipers (pegboard) – 10×10
b) One Arm DB Bent-over Rows – 4×12 each arm

11/8/2023 – WOD

Strength – Week 1
3 Position Clean + 3 Jerks – 1 Set Every 2 minutes x 5 @ 70-80%
—Hang + Low Hang + Floor + 3 jerks. Build to a heavy set. Squat at least 1 rep.

Conditioning
For Time w/ Partner
30 Clean n Jerk 165/110#
200 Double Unders
80 Thrusters 135/95#
200 Double Unders
30 Clean n Jerk 165/110#
200 Double Unders

WOD Notes: Goal is 15-20 minutes. The barbell work is “you go, I go”. I’d recommend back & forth singles for the CnJ & 5-10 reps at a time for the thrusters. You will work at the same time for the DU. DU sub = 150 singles/person. CnJ = 55% (quick singles & fairly light). 

Assistance
a) GHD Sit-ups – 20 Sec Hold + 15 Sit-ups x 6 Rounds
b) DB Incline Bench Press – 5×8 (heavy)