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8/1/2023 – WOD

Strength
a) Jerk (Rack) – 1×5 @ 75%, 2×3 @ 80%, 2×1 @ 85%+ (OH Hold only on the singles at the end)
b) Good Mornings – 4×10 (keep neutral spine & stay light to work on form if necessary)
—18 Min Clock to get all this work done. You may drop the BB from OH on the hold sets.

Conditioning
3 RFT w/ Partner
6 Overhead Complexes 135/95#  (RX+ = 155/105#)
40 T2B  (RX+ = 50)
400m Sled Drag 150/100#

WOD Notes: Goal is 20-24 minutes. OH Complex = 1 Press + 2 Push Press + 3 Jerks. Use around 75-77% of your Press. You may need to rest a few extra secs before picking up the bar to do your 3rd set of OH complex bc your press will limit you & shoulders will be fatigued. T2B sub = T2R, Hanging knee raises, GHD SU, or weighted SU. You should have a weight on the sled where you can run a lot of it & use a belt! The OH complex/T2B is “you go, I go”, but sled drag is together.

Assistance
a) DB Skull Crushers – 4×12 (heavy)
b) Weighted Hollow Rocks – 40 Sec on / 40 Sec off x 6 Rounds

7/31/2023 – WOD

Strength
a) Overhead/Front/Back Squat – 2×5, 1×3, 2×1 (Find a heavy 5RM, 3RM, 1RM)
b) DB Pullover – 4×12 (heavy)
—Superset a/b as needed. 18 Min Clock to get this work done.

Conditioning
5 Rounds (interval style)
10 Front Rack Step-ups (20″) – increase rds 3 & 5
10 C2B Pull-ups  (RX+ = 15 C2B PU or 5-7 Bar MU)
15 Lateral Burpees over Bar  (RX+ = 18)
—Rest 90 Sec between rounds. Score = total time – 6 minutes.

WOD Notes: Goal is sub 2 min/round. Burpees (you must open up at some point) should be FAST since you have built in rest every round! C2B sub = chin over bar or banded pu (difficult for 10 unbroken). FR step-ups: RX (m): 115/135/155#, (f): 75/95/110#. Do your best to not push off the back leg that’s on the floor. 

Assistance
a) Weighted Plank – 8 Sets: 40 sec on / 40 sec off (same as last wk)
b) EZ Bar Curls – 5×8 (heavy & control eccentric)

7/29/2023 – WOD

Conditioning “45 Min Cap”
500/400 Cal Ski For Time w/ Partner
***Every 10 Minutes x 4 Sets, starting at 0:00 do:
16 Squat Clean n Jerks (increasing)
4 Rope Climbs 20ft  (RX+ = Legless)

WOD Notes: Goal is to try and finish all the calories in under 45 minutes. M = 135/185/205/225#. F = 95/125/135/155#. RC sub = 2x up/downs, 3x heavy pulleys, 10-12 Strict PU or 15-20 Ring rows each. 

7/27/2023 – WOD

Strength
a) Hang Clean – 10×1 (Build to a heavy single. Start @ 75%.
b) DB Incline Bench Press – 5×8 (heavy across)
—Do 1 Set every 1:15. The pattern is 5 sets of (a,a,b). DB’s should be heavy to where you’re almost reaching failure. Squat is preferred as the weight gets heavier!

Conditioning
For Time
Buy In: 150 Double Unders
5 RFT
10 Front Rack Lunges 165/110#
10 GI Janes
Buy Out: 150 Double Unders

WOD Notes: Goal is 11-15 minutes. DU sub = 200 singles or 300ft versa climber. FRL should be challenging for 10 reps to where you could only get a few more reps fresh. Pick a pullup bar that’s just above your reach if you can do a strict pullup.

Assistance
a) L-Sit/Tuck – 20 Sec on / 40 Sec off x 8 Sets
b) Straight Arm Lat Pulldown (bar pulley) – 4×10 (heavy)

7/26/2023 – WOD

Strength
a) Snatch Grip RDL – 5×6 @ 60-65% of DL 
b) DB Close-Grip Bench Press (DB’s touching) – 5×8 (heavy)
—Superset a/b every 3 minutes. Focus on keeping spine neutral. Plates should not touch the floor. You may do a mid grip if straps pull too much on your thumbs. 

Conditioning
4 Rounds (interval)
15/12/9/6 (by rd) Hang Pwr Snatches – increasing
15 T2B
400m Run
—Rest 90 sec between rounds

WOD Notes: Goal is to avg 3:30 or less/rd, so that total time of the WOD is under 20 min. T2B will be a little more difficult bc grip will be taxed from hang snatches. RX = (m): 95/115/135/155#, (f): 65/75/95/105#. Try to go unbroken each round. T2B sub = T2R, GHD, or knee raises (take less than 45 sec). Push the runs!! 250ft versa climber sub instead of run.

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×10 —Work w/ partner (1:1 – work/rest)

7/25/2023 – WOD

Strength
a) 2 Push Jerks + 20-25 Sec Hold Overhead (Only Sets 1/3/5) – 5 Sets @ 80%+ (heavier than last wk)
b) GHR, GHD Hip Extensions, or Hamstring Sliders – 4×10 (advanced use weight)
—Superset a/b every 3:30. You may drop the barbell from OH if necessary each set. Large classes will have to start at different movements. 

Conditioning
15 Min AMRAP
12/10 Cal Row
3 Wall Walks
6 Power Cleans 185/125# (65%)

WOD Notes: Goal is 7+ rds. Reset monitors each rd. WW sub = 3 Walk in/outs with feet on rower or 24 shoulder taps/rd. PC should be quick singles each round.

Assistance
a) Seated DB Arnold Press – 4×10 
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds

7/24/2023 – WOD

Strength
a) Overhead/Front/Back Squat – 5×3 @ 80-85% (build to a heavy set of 3)
b) DB Bent-over Rows – 4×10 (each arm – pause & slow eccentric)
—Superset a/b every 3:30. Choose Front/Back Sq if OH mobility is limited.

Conditioning – “20 Min Cap”
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
Sandbag/Ball Carry 125/90# 
20/16 Cal Assault Bike
***Rounds 1/3/5 = 100 yard bearhug, RD 2/4 = 150 yard on shoulder

WOD Notes: Goal is 16-20 min. WB should be unbroken or done in 2 sets. The bearhug carry is across the street and back. The shoulder carry is to the “Evoqua” Sign and back. Getting under the 20 min cap will be a challenge!

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than last wk)
b) EZ Bar Curls – 4×12 (heavy)

7/22/2023 – WOD

Conditioning
35 Min AMRAP w/ Partner
250m Sled Drag 200/150#
30 Deadlifts 275/185#
40 C2B Pull-ups  (RX+ = 20 Bar Mu)
200 Double Unders

WOD Notes: Goal is 3-4 rounds. DL = 57-60% (should be able to touch n go 5 reps). Try to alternate running/walking with sled & use belt. C2B sub = chin over bar or banded pu. DU sub = 150 singles each or 200 versa climber each. Sled Drag/DU work at the same time.

7/20/2023 – WOD

Strength
a) Hang Clean – 10×2 (Pwr + Sq) —build to heavy set from 70%
b) DB Bench Press – 5×8 (heavy across)
—Do 1 Set every 1:15. The pattern is 5 sets of (a,a,b). DB’s should be heavy to where you’re almost reaching failure.

Conditioning
For Time
40/32 Cal Row
4 Rope Climbs 18ft
20 Clusters 165/110#
4 Rope Climbs 18ft
40/32 Cal Row

WOD Notes: Goal is 10-13 minutes. RC sub = 6 strict up/downs, 8 heavy pulleys, or 15 strict pull-ups. Clusters = moderately heavy (65%). 

Assistance
a) L-Sit/Tuck – 30 Sec on / 60 Sec off x 6 Sets
b) Tricep Pushdowns (bar pulley) – 4×12

7/19/2023 – WOD

Strength
a) Sumo RDL (use straps) – 5×6 @ 70-75% of DL
b) DB Lateral Raises – 4×12 (pause + control eccentric)
—Superset a/b every 3 minutes. First rep starts from the top. Do not touch weights to the floor on the sumo RDL & take a wider stance with hands inside legs. Drive knees out. Feel free to increase the deficit a little by standing on plates that don’t slide.

Conditioning
For Time
21 Power Snatches 115/75#
250m Run
15 Power Snatches 145/95#
400m Run
9 Power Snatches 175/125#
800m Run

WOD Notes: Goal is 11-14 minutes. First round of snatches you should be able to touch n go 3-5 at a time. 2nd bar = quick singles. 3rd bar = not as quick singles (focus on getting under bar). If you need to scale the last run to a 600m run to get in the time domain please do that!!

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 10×12 —Work w/ partner (1:1 – work/rest)