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5/17/2023 – WOD

Strength
a) Deadlift – 5×5 @ 75-80% (heavier than last wk)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30. No deficit on DL. Partner up for DL to save time on cleaning up.

Conditioning
For Time w/ Partner
Buy In: 400m Sled Drag 200/150#
3 Rounds:
6 Rounds of “Cindy”
20 Dball/Bag over Shoulder 150/115#
Buy Out: 400m Sled Drag 200/150#

WOD Notes: Goal is sub 24 minutes. This WOD is prep work for “Murph” even though it’s much less volume. Scale the Sled if you can’t alternate jog/walk with it (RX is heavy). I’d recommend using a belt around the waist as well. 1 Round of “Cindy” = 5 PU + 10 Push-ups + 15 Air Squats. You will work at the same time & do 3 rounds each/rd. DBall/Bag is supposed to be heavy.

Assistance
a) Tricep Pushdowns – 4×12 (bar pulley)
b) GHD Sit-ups – 2×35 + 2×15 (use weight for 2×15)

5/16/2023 – WOD

Strength “20 Min Clock”
a) Jerk (rack) – 5×4 @ 80%+ (build to heavy set of 4)
b) Hamstring Work – 4×10 (GHR or Sliders) 
c) Strict Press – 2×10 @ 75%
—Superset a/b every 3:30. Do part (c) immediately after.

Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
50 Double Unders 
7/6/5/4/3 (by rd) Clean n Jerk (increase)
Max Cal Ski

WOD Notes: Goal is to have 30-45 secs to SPRINT on the ski erg each rd! Score = total cals. There are no RX weights for this WOD, but shoot for 55/60/65/70/80% by rd. DU should take no more than 40 secs, so stick to certain # of reps each round or just do 40 secs of DU attempts. You may also do 50-70 singles or 100ft versa climber.

Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off (Advanced = weighted)
b) DB Reverse Flies (incline bench) – 5×10 (slow eccentric)

5/15/2023 – WOD

Strength
a) Back Squat – 5×8 (pause reps 2,4,6,8) @ 70%+ (heavier than last wk)
b) Face Pulls (rope pulley) – 5×8 (use little heavier than last wk – control eccentric)
—Superset a/b every 4 minutes. Pause for at least 1 sec.

Conditioning
5 RFT
15 Hang DB Snatches (2 arm) 45/30#
12 Box Step-ups 20″ 45/30# DB’s
18/15 Cal Row

WOD Notes: Goal is 15-20 minutes. Hang DB snatches should be done in 1-2 sets every rd. Hold DB’s at the sides for the step-ups. You may use a lower box if necessary & use only (1) DB if (2) is too difficult.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Weighted Strict Pull-ups – 4-6 Reps E2MOM x 8 Sets or 5-7 Reps EMOM x 10 (no weight)
—Try to do 1 more rep than you did last wk for the PU.

5/13/2023 – WOD

Conditioning
Every 5 Minutes x 6 Rounds w/ Partner
250m Run
20 Double Dutch Burpees
4 Rope Climbs 15ft  (RX+ = legless)
12 Clusters (increase every 2 rds)

WOD Notes: Goal is to stay in the 5 minute interval for all 6 rds. Cluster RX weight = m: 165/185/205#, f: 115/125/135#. Use about 65/70/75% of your thruster/push press max. All (3) weights should be moderate to heavy by the end. RC sub = climb 10-12ft, 1 up/down per RC, or 5 Strict PU/RC. 

5/12/2023 – WOD

Strength
a) Back Squat – 3×5 @ 80% (Pause reps 1,3,5)
b) One Arm Farmers Carry – 3×100 Yards (50 yard each arm/set)
c) Seated DB (slight incline) Bicep Curls – 4×12
d) DB Skull Crushers – 4×12
e) L-SIt (tuck) – 6×30 Sec Hold (rest as much in between – parallettes)

Notes: Friday squat volume will be much lower than Mondays, but should be heavier. The reps next week will be 8 on Monday & 4 on Friday. The other assistance work is meant to fill in the gaps that were missed during the week. You may also make-up any of the other assistance work if you missed it.

5/11/2023 – WOD

Strength
Slow Pull Snatch + Halting Snatch (knee) + Full Snatch – 10×3
—One Set Every 1:15. Stay light (60-75%) & work on technique

Conditioning
5-10-15-20-25-30 Reps of:
Wall Balls 30/20# to 10/9.5ft
Cal Row
***40 Double Unders to start each round

WOD Notes: Girls Cals = 4-8-12-16-20-24. Goal is 14-18 min. WB should be unbroken through the round of 20. DU sub = 20 DU, 50 Singles, or 80ft versa climber.

Assistance
a) DB Bent-over Rows – 4×10 (each arm – heavy)
b) Trunk Rotations (cable) – 4×10 (each side)
c) Tibialis Raises – 4×15

5/10/2023 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×5 @ 75-77%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Hips should be a little lower with the 3″ deficit. Partner up for DL to save time on cleaning up.

Conditioning
For Time
400m Sled Drag 70/45#
40 T2B
80/60 Cal Ski
40 T2B
400m Sled Drag 70/45#

WOD Notes: Goal is 15-19 minutes. I’d recommend wearing a belt for the sled drag & try to run most of it with short walks in between! T2B sub = T2R, GHD SU, Weighted SU, or Incline bench leg raises (do not scale reps).

Assistance
a) DB Lateral Raises + Front Raises – 3×15 each
b) GHD Sit-ups – 3×30 (weighted) w/ partner – One person works while other rests

5/9/2023 – WOD

Strength “20 Min Clock”
a) Jerk (rack) – 5×5 @ 75%+ (build to heavy set of 5)
b) Hamstring Work – 4×12 (GHR or Sliders) 
c) Strict Press – 3×8 @ 75
—Superset a/b every 3:30. Do part (c) immediately after.

Conditioning “2023 Age Group Semi Final WOD #3”
2 Min AMRAP x 5
7 Deadlifts 185/135#
5 Power Cleans 185/135#
3 Jerks 185/135#
—1 min rest between rounds

WOD Notes: Goal is to average 2+ rounds every 2 minutes. Barbell weight should be around 60-65% of Jerk max. Score = total reps. 

Assistance
a) Hollow Rocks – 8 Sets: 30 Sec on / 30 Sec off (Advanced = weighted)
b) DB Reverse Flies – 4×15

5/8/2023 – WOD

Strength
a) Back Squat – 4×10 (pause reps 2,4,6,8,10) @ 65-70%
b) Face Pulls (rope pulley) – 4×10
—Superset a/b every 4 minutes. Stay between 65-70% for the squats. Pause for at least 1 sec.

Conditioning
3 RFT
15 Devil Press 50/35#
30/24 Cal Assault Bike

WOD Notes: Goal is 11-15 minutes. DP/Bike should take 1:30-2:15 each per rd. Choose weights that allow you to be able to do 1 rep every 6-10 secs even when fatigued.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Strict Pull-ups – 4-6 Reps EMOM x 10 Sets (advanced = C2B)

5/6/2023 – WOD

Conditioning
Every 7 Min x 5 Rounds w/ Partner
100 Yard Dball/Bag Carry (125/90#) + 250m Run
4 Rope Climbs 15ft  (RX+ = 20ft)
16 Clean n Jerk (increasing by rd)

WOD Notes: Goal is to be able to finish each 5 in under 7 minutes so that you get a little bit of rest. Partner A will bear hug carry (ODD = Bear Hug, EVEN = Shoulder) while partner B runs a 250m then you will switch. Start at 45-50% of CnJ & increase 5% by rd. First bar should feel super light & last bar very heavy. If you fall off the 7 minute interval you must stop & begin the next rd. Record total reps at each barbell if this happens. M = 135/155/175/195/215#, F = 95/105/115/125/145#.