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5/4/2023 – WOD

Strength
a) Hex Bar Deadlift – 10/8/6/4/2/1 (should be challenging for each set)
b) Reverse DB Flies (use incline bench to save low back) – 4×12 (pause at top)
—Superset a/b every 3 minutes. 

Conditioning
For Time – “2023 Age Group Semi Final WOD #1”
1,000-m row 
100 double-unders 
20 shuttle runs 
750-m row 
75 double-unders 
15 shuttle runs 
500-m row 
50 double-unders 
10 shuttle runs 
250-m row 
25 double-unders 
5 shuttle runs 

WOD Notes: Goal is sub 25 minutes. DU sub = 1/2 DU, 2x singles, or 2x feet on the versa climber. 25 feet down & back (50 feet) is one rep on the shuttle run.

Assistance
a) DB Bent-over Rows – 4×12 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15

5/3/2023 – WOD

Strength
Clean – 1 EMOM x 12 
—Start @ 70% & work up to a heavy single. Go for a PR if you feel strong!

Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
10 Thrusters (increasing by rd)
12 C2B Pull-ups  (RX+ = 15 C2B or 6-8 Bar MU)
Max Cal Assault Bike
***Score = total cals between you & your partner

WOD Notes: Goal is to have at least 45 sec on the bike to get as many cals possible. Interval is 2 min of work & 2 min of rest. Thrusters should be heavy even on round 1, but build to almost a max set. RX Weights: M = 135/145/155/165/175#, F = 95/100/105/115/125#. C2B sub = chin over bar or banded pu. Do not scale reps. Try to push the bike at 90%+ effort since you have 2 minutes of rest each rd. 

Assistance
a) DB Lateral Raises + Front Raises – 3×12 each (pause & control eccentric)
b) GHD Sit-ups – 4×25 (weighted) w/ partner – One person works while other rests

5/2/2023 – WOD

Strength
a) Bench Press – 1×5, 1×3, 3×1 @ 80-85%, 2×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—Superset a/b every 3 minutes. The BP is a regular barbell & safety bar for the GM. You can even hold a DB at chest level for the GM. Find a heavy single!

Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Burpee Box Jump Overs 24/20″
5 Dball Over Shoulder 150/115# (heavy)

WOD Notes: Goal is 5+ rds. Try to use a heavier dball/bag if possible since it’s only 5 reps at a time. Use a lower box if necessary for the BBJO (no step-ups allowed – unless you can’t physically jump). 

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 5 Sets: 1 Min on / 1 MIn off
b) Barbell Skull Crushers – 4×12

5/1/2023 – WOD

Strength
a) Reverse Deficit (3″) Lunges – 5×10 (build to a heavy set)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Last week of lunges.

Conditioning
3 RFT w/ Partner
250m Sled Drag 150/115#
50 T2B
30 Power Snatches (increasing)

WOD Notes: Goal is 20-24 minutes. You need to load a sled where you are able to run most of it (no walking for an extended period of time!!!). T2B sub = T2R, GHD SU, Hanging Knee Raises, or Incline Leg raises on a bench. M: 115/145/175#, F: 75/105/115#. First weight should be light to where you can touch n go a few reps at a time and the 2nd/3rd weight should be quick singles.

Assistance
a) Weighted Plank: 5 Sets: 1 Min on / 1 Min off
b) Incline Seated DB Bicep Curls: 4×10 (3 sec eccentric)

4/29/2023 – WOD

Conditioning
35 Min AMRAP w/ Partner
80/65 Cal Assault Bike
4 (10 Burpee over DB + 10 C2B Pull-ups) RX+ = 6 MU
8 (8 DB Hang Curls + 6 DB Thrusters) 60/40#

WOD Notes: Goal is 3 Rounds + getting to the bike on the 4th round. All the reps are cut in half. Partner A will work on the burpees while partner B does the C2B PU or MU. You may sub chin over bar or banded pu. Try to go heavy on the DB’s for the complex. 

4/27/2023 – WOD

Strength
a) Deadlift – 5×5 @ 80%, 1×10-12 @ 75%
b) Seated DB Shoulder Press – 5×8 (slow eccentric + pause)
—Superset a/b every 3:30. No touch n go on the DL except for the backoff set.

Conditioning
For Time
2 Rope Climbs 15ft  (RX+ = 20ft)
3 Wall Walks  (RX+ = 30ft HSW)
400m Run
3 Rope Climbs 15ft  (RX+ = 20ft)
6 Wall Walks  (RX+ = 60ft HSW)
600m Run
4 Rope Climbs 15ft  (RX+ = 20ft)
9 Wall Walks  (RX+ = 90ft HSW)
800m Run

WOD Notes: Goal is 13-17 minutes. RC sub = climb 10-12ft, 2x heavy pulleys, 10/15/20 RR by round, or 3/4/5 Up Downs by round. WW sub = 8-10 shoulder taps/WW. This WOD will get difficult by the last round where muscular endurance comes into play & your HR should drop a little, so it’s meant to be a little lower intensity. 

Assistance
a) DB Bent-over Rows – 4×10 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15

4/26/2023 – WOD

Strength
Hang Clean – 6×3 
—1 set every 90 sec. Start @ 70% & work up to a heavy triple. Squat at least the last one.

Conditioning
10 RFT
12/10 Cal Ski
8 T2B  (RX+ = 10)
4 Cleans (alt between pwr & squat – increase after rd 5)

WOD Notes: Goal is 16-20 min. T2B sub = T2R, knee above hips, or incline bench leg raises. Reps 1/3 = Power, reps 2/4 = Squat. Clean weights: M = 155/205#, F = 105/135#). Use around 55% & 70% of your max clean.

Assistance
a) DB Lateral Raises + Front Raises – 4×8 each (pause & control eccentric)
b) GHD Sit-ups – 5×20 (weighted + 15 Sec Hold) w/ partner – One person works while other rests

4/25/2023 – WOD

Strength
a) Bench Press (specialty bar): 5×3 @ 80-85% (1 pause above chest + 2 pause on chest), 1×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—Superset a/b every 3 minutes. For BP – Use the multi-grip bar, camber bar, or yukon bar if possible & safety bar for the GM. You can even hold a DB at chest level for the GM.

Conditioning
5 RFT
5 Jerks 185/125#  (60%)
10 GI Janes
5 Jerks 185/125#
20/16 Cal Row

WOD Notes: Goal is 14-18 minutes. Jerks will feel more difficult after the 10 GI Janes, but should be unbroken & challenging especially after rd 3. Choose a PU bar that is above your reach if you can do a strict pull-up. Use the row to recover each round except the last rd should be ALL OUT!

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 12 Sets: 20 sec on / 20 sec off
b) Tricep Push-downs (bar pulley) – 4×12

4/24/2023 – WOD

Strength
a) Reverse Deficit (3″) Lunges – 5×8 (build to a heavy set)
b) DB Pullover – 5×8 (heavy – control eccentric)
—Superset a/b every 3 minutes.

Conditioning
8 Min AMRAP Ladder
2 Hang Power Snatches 115/75#  (RX+ = 135/95#)
1 Lap Sandbag/Dball Carry + 2 Squats 150/100#
4 Hang Power Snatches 115/75#
2 Laps Sandbag/Dball Carry + 4 Squats 150/100#
6 Hang Power Snatches 115/75#
3 Laps Sandbag/Dball Carry + 6 Squats 150/100#
***Continue pattern for the remaining 8 minutes
—Rest 1 minute then:
3 Min AMRAP of Double Unders

WOD Notes: Goal is to get to the round of 12/6/12 squats. HPS = 65% (should be able to go unbroken through the round of 8). The carry is on the shoulder (behind head is ideal position). 1 Lap = 6 mats. If you don’t have DU, this is a good time to practice them or you can do an AMRAP of singles or Versa climber. Try to be quick with your transitions!

Assistance
a) Weighted Plank: 12 Sets:  20 Sec on / 20 Sec off
b) Incline Seated DB Bicep Curls: 4×10 (3 sec eccentric)

4/22/2023 – WOD

Conditioning – “45 Min Cap”
3 RFT w/ Partner
80/65 Cal Ski
40 C2B Pull-ups (RX+ = 50)
10 Sets: 3(Hang Cluster + Push Press) – increase by rd
400m Run

WOD Notes: Goal is sub 40 minutes. You may break up the work as necessary (doesn’t have to be even amount of work for both athletes). Barbell RX Weights: M = 115/135/165#, F = 75/95/115#. The 400m run is put in there to give upper body/arms a break before you start the ski the next round. You do not have to run together & partner A may start on the ski before partner b gets back from the run. C2B sub = chin over bar or banded pull-ups.