Blog

8/15/2023 – WOD

Strength
a) Close-Grip Bench Press (pause) – 5×5 @ 70%, 1×8-10 @ 65%
b) Strict Pull-ups (supinated grip) – 5×8 (Advanced = C2B or banded = sub)
—Superset a/b every 3 minutes

Conditioning
8 RFT
3 Wall Walks
8 Hang Muscle Cleans (increase after rd 4)
12/10 Cal Ski

WOD Notes: Goal is 11-15 minutes. WW sub = 2/rd or 8 shoulder taps/WW. HMC = M: 135/155#, F: 95/105#). Do not pull under the bar or over arch on the catch w/ hips forward. 

Assistance
a) Weighted Plank – 10 Rounds: 30 Sec on / 30 Sec off
b) EZ Bar Skull Crushers – 4×10 (overload the weight & bench press it up)

8/14/2023 – WOD

Strength 
a) Bulgarian Split Squats – 4×8 (each leg)
b) Straight Arm Lat Pull-down – 4×10 (control eccentric)
—Superset a/b every 4 minutes. Front Rack w/ BB is preferred for (a). Try to make the 8th rep feel difficult especially on the last 3 sets!!

Conditioning – “2023 CF Games Test #8”
2 Intervals for total time:
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs (36/48 inches)
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs (36/48 inches)
—-Rest until 6-min mark = RX. Rest until 7-min mark = scaled, then:
9 burpee box jump-overs (36/48 inches)
15-calorie row
21 box jump-overs (20/24 inches)
9 burpee box jump-overs (36/48 inches)
15-calorie row
21 box jump-overs (20/24 inches)
—15 Min Cap

WOD Notes: Goal is to finish the first interval under the 6 min mark. Use 30/24″ Box for the BBJO instead of 36/48″. Try to use a lower box & jump if possible instead of doing step-ups.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) EZ Bar Curls – 5×10 (heavy & control eccentric)

8/12/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
80/60 Cal Ski
60 Wall Balls 30/20# to 10/9.5ft
30 Power Cleans (increase each rd)

WOD Notes: Goal is 3-4 rds. Start at 55% of PC max & increase from there. M: 155/185/205/225#, F: 105/125/135/155#. You may break up the work as needed. 

Announcement: There is no 6:45pm class on Tuesday next week!

8/10/2023 – WOD

Strength
a) Push Press – 5×5 @ 75%+
b) One Arm Farmers Carry – 3×50 yards (each arm)
—Superset a/b every 3:30. Go heavy on FC & use handle if necessary.

Conditioning
15 Min AMRAP Row For Total Cals
Every 90 Sec, starting at 0:00 do:
ODD RD = 5 Pull-overs
EVEN RD = 10 Push Jerk 165/110#

WOD Notes: Goal is to avg 10-15 Cals every set (should have at least 45-60 sec to row). Pull-over sub = 12 T2B. PJ = 60% (should be somewhat challenging for 10 unbroken).

Assistance
a) Human Flag Pole – 5×8 (3 sec eccentric)
b) Face Pulls – 4×12

8/9/2023 – WOD

Strength
a) Block Deadlift (3″ riser) – 5×5 + 8 Shrugs @ 70-80%
b) DB Lateral Raises – 4×12 (slow eccentric + pause)
—Superset a/b every 3 minutes. Go heavier for part (a) than you went last wk & no touch n go. Use straps if possible.

Conditioning
6 RFT
5 Power Snatches (increase every 2 rds)
8 C2B Pull-ups  (RX+ = 10-12 C2B or 4-5 Bar MU)
40 Double Unders
—Rest 2 minutes when finished then:
300/250ft Versa Climber Sprint for Time

WOD Notes: Goal is 8-11 minutes for WOD & 1:30-2 minutes on the Versa Climber. PS = (m) 135/155/175#, (f) 95/105/115#. C2B sub = chin over bar or banded pu. DU sub = 20 DU or 50 Singles.

Assistance
a) Strict Pull-ups – 5×8 (weighted) –Sub Heavy Lat Pulldowns (pulley)
b) GHD Sit-ups – 10×15 —Work w/ partner (1:1 – work/rest)

8/8/2023 – WOD

Strength
a) BB Bench Press – 5×5 (pause) @ 75%
b) DB Bicep Curls – 4×12 (same time)
c) GHR or Hamstring Sliders – 4×12
—Superset a/b/c every 4 minutes. Add weight/band for (c) if necessary or do 6-8 negatives.

Conditioning
8 RFT
4 Dball Over Shoulder 150/115#
8 Burpees to Target
150m Run

WOD Notes: Goal is 13-17 minutes. Dball/Bag should be pretty heavy since it’s only 4 reps at a time. Choose a bar that’s just above your reach. The Run is to the “Evoqua” sign.

Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy)
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds

8/7/2023 – WOD

Strength
a) Front Rack BB Step-ups – 5×10 (build to heavy set of 10)
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3 minutes. Try to have your hip just below parallel on the step-ups, so you may stack a mat or 2 in front of the box to shorten the height.

Conditioning
“2023 CF Games Test 12”
For Time – 21-18-15 Reps of:
Assault Bike Cals
Thrusters (m: 115/135/155#, f: 85/95/105#)
Then:
66ft OH Walking lunge (20 steps in place) – 155/105#

WOD Notes: Goal is 10-14 minutes. Thrusters should be broken up into 1-3 sets each rd. We will lunge in place for 20 reps at the end & you may do front rack if your OH mobility is limited.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Curls – 5×10 (heavy & control eccentric)

8/5/2023 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Row
40 DB Bench Press (heavy for 10/set)
40 Box Jump Overs 24/20″
***10/6 Partner Tire Flips at some point each rd

WOD Notes: Goal is sub 40 minutes. This should be a fun/easy Saturday WOD for once so enjoy it! This WOD is “you go, I go” except for the tire flips. Mixed pairs will do 8 flips. BP – You will switch every 10 reps & should feel challenging! BJO – switch every 5 reps (you don’t have to stand on the box).

8/3/2023 – WOD

Strength
a) Hip Thrusts – 5×10 (heavy – pause/squeeze glutes at the top of each rep)
b) Dips (bar/rings) – 5×8 (advanced: use weight or use band for assistance)
—Superset a/b every 3:30

Conditioning
20 Min AMRAP w/ Partner
30/24 Cal Ski
100 Double Unders
12 Hang Squat Cleans (increasing)

WOD Notes: Goal is 5-6 rds. DU you will work at the same time & split up work as needed. HSC: (M) = 135/155/175/195/215/235#, (F) = 95/110/125/140/155/170#. Start at 45% of your hang sq clean & increase from there. Goal is to do 6 in a row the first 3 rds, then do sets of (3) from the 4th round on. 

Assistance
a) L-Sit/Tuck – 10 Sec on / 10 Sec off x 15 Sets
b) DB Bent-over Rows – 4×12 (each arm – heavy)

8/2/2023 – WOD

Strength
a) Deadlift (no touch n go) – 5×5 + 10 Shrugs after 5th rep each set @ 70-80%
b) DB Lateral Raises – 5×10 (slow eccentric)
—Superset a/b every 3:30. You may dip/drive with legs for the shrugs if you want. 

Conditioning
10 Min AMRAP Ladder
4/4 Cal Assault Bike
2 (DB Snatch + Hang DB Snatch) 60/40#  (RX+ = 70/50#)
8/7 Cal Assault Bike
4 (DB Snatch + Hang DB Snatch) 60/40#
12/10 Cal Assault Bike
6 (DB Snatch + Hang DB Snatch) 60/40#
***Continue Pattern for 10 Minutes. Score = total reps, count each DB complex as 1 rep.

WOD Notes: Goal is to get to the round of (24/19 cals) / 12 DB snatches. Reset your bike monitors each rd. Try to get in some of the assistance work with the left over time at the end of class.

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×12 —Work w/ partner (1:1 – work/rest)