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8/29/2023 – WOD

Strength
a) Bench Press – 10/8/6/4/2 (Heavy for each set. Start around 70% for 10 reps)
b) One Arm Farmers Carry – 3×50 yards (each arm)
—Superset a/b on rds 1/3/5. Interval is every 3:30. Try to go HEAVY by the last set of FC & use a farmers handle if necessary with straps!

Conditioning
20 Min AMRAP w/ Partner
400m Run
30 Double Dutch Burpees
20 Power Snatches (M: 135/145/155/165#, F: 95/100/105/110#)

WOD Notes: Goal is 4 rounds. You will run & burpee together at the same time (15 burpees each). Only one person works at a time for snatches. First round of snatches should feel light!

Assistance
a) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) Rope Pulley Tricep Pushdowns – 4×12 (heavy)

8/28/2023 – WOD

Strength
a) Front Rack Lunges – 5×10 (build to HEAVY set of 10)
b) DB Pull-over – 5×10
—Superset a/b every 3:30

Conditioning
14 Min AMRAP
12/10 Cal Assault Bike
4 Strict Pull-ups
8 Push Jerks 165/110#  (RX+ = 185/125#)
4 Strict Pull-ups 

WOD Notes: Goal is 6+ Rds. Use around 65% of your Push Jerk max (should be able to go unbroken, but get challenging during the later rounds). Use a band if you can’t do a strict PU, but make it challenging for 4 reps! If you want to work on the skill of kipping you may do 8 kip pull-ups instead of 4 strict. 

Assistance
a) Weighted Plank – 1:30 on / 1:30 off x 3
b) DB Bicep Curls (same time) – 4×10

8/26/2023 – WOD

Conditioning
10 RFT w/ Partner
10 Deadlifts 315/205#
20 Wall Balls 30/20# to 10/9.5ft
20 T2B
150m Run (One athlete runs backwards)

WOD Notes: Goal is 25-32 minutes. This WOD is all about being fast with your transitions. You may not move on to the next movement until your partner is done. You will only do one set/movement, so you should be able to maintain the same pace throughout the entire WOD w/o slowing down too much! DL = 65%. T2B sub = T2R, hanging knee raises, or v-ups. One athlete must run backwards each rd (have stronger runner run backwards each rd if necessary so that you both get a good workout in).

8/24/2023 – WOD

Strength
Clean n Jerk – 2 Every 90 Sec x 5, 1 EMOM x 7
—Start @ 70% & find both a heavy Double & Single. Squat is preferred as it gets heavier.

Conditioning
6 RFT
4 Wall Walks  (RX+ = 50ft HSW)
10 DB Clean/Snatches (M: 70/50#, F: 50/35#)
50 Double Unders

WOD Notes: Goal = 9-13 minutes. ODD Rds = DB Cleans & EVEN Rds = DB Snatches. You will use (2) DB’s & only one head has to touch the floor on each DB. DU sub = 25-30 DU, 75 Singles, or 100ft Versa.

Assistance
a) 20 Sec One Arm Farmers Hold + 10 Side Bends x 3 Sets each arm
b) DB Z Press – 5×8 (heavy)

8/23/2023 – WOD

Strength
a) Hex Bar Deadlift (banded) – 5×5 + 10 Shrugs (after 5th rep each set) 
b) DB Lateral Raises – 4×12 (pause + 2 sec eccentric)
—Superset a/b every 3:30. Stay between 65-75% of DL + purple or green band & use straps.

Conditioning
For Time
100/80 Cal Ski
100/80 Cal Row
100/80 Cal Assault Bike

WOD Notes: Goal is 16-21 minutes. Now we have a strictly cardio WOD after all barbells on Monday & all gymnastic (bodyweight) Tuesday. RX = Going through this unpartitioned, but you may break it up however you want.

Assistance
a) GHD Sit-ups – 5 (10 reps +15 sec hold + 10 reps) —Work w/ partner (1:1 – work/rest)
b) Face Pulls (pulley) – 4×10 (pause/squeeze each rep for 2-3 sec)

8/22/2023 – WOD

Strength
a) Bench Press (specialty bar) – 5×5 @ 80%+, 1xME (8+ reps) @ 70%
b) DB Bent-over Rows – 5×10 (each arm – slow eccentric)
—Superset a/b every 3:30

Conditioning  “18 Min Cap”
10 RFT
10 Burpee Box Jump Overs 24/20″
1 Rope Climb 20ft

WOD Notes: Goal is 12-16 minutes. You may lower the box height to keep you moving quicker. RC sub = 6 Strict Pull-ups, or 2 up downs/heavy pulleys, or 8 ring rows.

Assistance
a) Weighted Hollow Rocks – 1 Min on / 1 Min off x 4 Sets
b) EZ Bar Skull Crushers – 4×12 

8/21/2023 – WOD

Strength
a) Specialty Bar Squat – 5×5 @ 75% (build to heavy set of 5)
b) Straight Arm Lat Pulldown (rope pulley) – 5×8 (slow eccentric)
—Superset a/b every 3:30. Your choice of Safety Bar, Camber, or Yukon.

Conditioning
5 RFT
12 Hang Power Cleans 135/95#
9 Thrusters 135/95#
6 Power Snatches 135/95#

WOD Notes: Goal is 8-12 minutes. Use the same weight for all 3 movements. Pick a weight where the thrusters will be heavy for 9 reps to where you may have to break them up once. HPC should feel light relative to the Thrusters/PS. Try to do the HPC in 2-3 sets every rd. Snatches are quick singles. 

Assistance
a) Weighted Plank – 1:15 on / 1:15 off x 4 Sets
b) EZ Bar Curls – 4×12 (control eccentric)

8/19/2023 – WOD

Conditioning
For Time w/ Partner
40 Clean n Jerk 155/105#
50 C2B Pull-ups (RX+ = 60 or 40 Bar MU)
250m Sled Drag 180/135#
30 Clean n Jerk 185/125#
40 C2B Pull-ups (RX+ = 50 or 30 Bar MU)
400m Sled Drag 135/90#
20 Clean n Jerk 215/145#
30 C2B Pull-ups (RX+ = 40 or 20 Bar MU)
800m Sled Drag 90/60#

WOD Notes: Goal is sub 35 min. CnJ = 55/65/75% by rd. If you are good at PU, choose the RX+ option. Try to alternate between running/walking with sled and use a belt.

8/17/2023 – WOD

Strength
3 Muscle Snatch Every 1:15 x 4
—Rest 1 minute
2 Power Snatch EMOM x 5
—Rest 1 minute
1 Full Snatch EMOM x 6
***Build to a heavy set for each variation of snatch

Conditioning
For Time
30/24 Cal Assault Bike
15 Dball Over Shoulder 125/90#
5 Rope Climbs 15ft  (RX+ = 20ft)
15 Dball Over Shoulder 125/90#
30/24 Cal Assault Bike

WOD Notes: Goal is 9-13 minutes. Dball/bag should be a little lighter than normal to where you can go through the 15 reps fairly quickly without resting. RC sub = climb 10-12ft, 10 up/downs or heavy pulleys, or 20-25 Strict Pull-ups.

Assistance
a) Side Bends (weighted) – 3×15 each side
b) DB Reverse Flies – 4×15

8/16/2023 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×5 + 8 Shrugs @ 70-80%
b) DB Lateral Raises –  5×8 (slow eccentric + pause)
—No touch n go. Weight should be similar to last week. You may dip/drive w/ legs on the shrugs.

Conditioning
10-20-30 Reps of:
DB Thrusters (m: 60/50/40#, f: 45/35/25#)
T2B
***400m run after each round

WOD Notes: Goal is 12-15 minutes. Decrease weight each rd as reps increase. Try to do the first 10 unbroken, but break up the round of 20 once & the round of 30 twice. T2B sub = T2R, GHD SU, hanging leg raises, or incline leg raises on bench. 

Assistance
a) GHD Sit-ups – 5×25 —Work w/ partner (1:1 – work/rest)
b) Face Pulls (pulley) – 4×12