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2/9/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg Deadlift – 4×6 (each leg – challenging)
2) Barbell Bench Press – 5×2 (pause) @ 80%+, 1×8-12 @ 70%
3) Tibialis Raises – 4×12 (same as last wk)
4) DB Seal Rows – 5×8 (heavier than last week)
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
For Time
50/40 Cal Ski
50 Box Jump Overs 24/20″
50/40 Cal Ski

WOD Notes: Goal is 8-10 minutes. You don’t have to stand up on the box jump overs. This is meant to be short & fast!

Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) Banded TKE – 3×30 each leg

2/8/2023 – WOD

Strength
Clean – 1 EMOM x 5, 1 Every 90 Sec x 5
—Start @ 70% & work up to a heavy single & go for PR if you feel good!

Conditioning
3 RFT w/ Partner
20 Clean n Jerks (increasing)
50 T2B
60 Wall Balls 30/20# to 10/9.5′

WOD Notes: Goal is 18-22 minutes. CnJ (no squat) =  m: 155/185/205#, f: 105/125/135#. You should do quick singles/doubles back & forth. T2B sub = T2R, weighted su/leg raises, or knee ups. WB should be done in sets of 10. 

Assistance
a) DB Lateral Raises – 3×10 (pause & control eccentric)
b) Barbell Front Raises – 3×10 (pause & control eccentric)
c) Pallof Presses – 3×12 (pause each side – lots of tension on band)

2/7/2023 – WOD

Strength
a) Strict Press – 5×2 @ 85%+, 2×8-10 Reps @ 70%
b) Strict Pull-ups – 5×5 (normal grip) + 1x ME Set (8+ reps)
c) Glute Ham Raises/ GHD Hip Extensions/Hamstring Sliders: 4×12
—Superset a/b/c every 4 minutes.

Conditioning (24 Minutes Total)
5 Rounds (1 min each station)
Min 1 – 6 Laps Bear Hug Carry 125/90#
Min 2 – 50 Double Unders (RX+ = 60)
Min 3 – 2 Rope Climbs 20ft
Min 4 – Max Feet Versa Climber Sprint
Min 5 – Rest
***Your score is total feet on the Versa Climber for all 5 rds.

WOD Notes: Goal is to get at least 120ft/rd on the VC for a total of 600+ft by the end of 5th rd. You should have about 15 sec rest after each movement. 1 Lap = 6 mats for the bear hug carry. DU sub = DU attempts for 45 sec, 25 DU, 30-40 Lateral Bar Hop Overs, 60 line hop overs. RC sub = 4 up/downs, or 5 heavy pulleys. You may have to start the VC a few secs later since there will be someone in front of you finishing up. You may sub out any other cardio equipment if you want as well.

Assistance
a) Hollow Rocks: 8 Sets: 30 Sec on / 30 Sec off (advanced = banded)
b) DB Preacher Curl + Rope Tricep Pushdowns: 4×12 each

2/6/2023 – WOD

Strength
a) Back Squat (wk 6) – 2×5, 3×3, 1×1 @ 80/85/90%+, + (1) 60 Sec Rack Hold at 125%
b) Face Pulls (pulley) – 5×8 (pull hands to ears w/ high elbow & pause)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
For Time
21 Devil Press 40/25#
42/35 Cal Row
15 Devil Press 50/35#
30/25 Cal Row
9 Devil Press 70/50#
18/15 Cal Row

WOD Notes: Goal is 9-13 minutes. You should be able to move through the first 21 DP pretty quickly, but it shouldn’t feel super light! The last round should feel really heavy to where you have to CnJ them. Reset monitors each round & really try to sprint the entire last round of 18/15 cals!!

Assistance
a) Weighted Plank – 1×90 Sec, 1×60 Sec, 1×45 Sec, 4×30 Sec (Work to Rest = 1:1)
b) DB Reverse Flies – 4×15

2/4/2023 – WOD

Conditioning
35 Min AMRAP
50/40 Cal Ski
20 Power Snatches 135/95#
20 Box Step-ups (20″ Box 135/95#)

WOD Notes: Goal = 5 rounds. The ski will be done in sprints interval style & break up as needed. You will snatch back & forth together. Once you’re finished snatching, partner A will start with the back rack step-ups (preferably the same weight, but you can go lighter). Partner B will do 8-10 Strict Pull-ups. You will then switch.

2/2/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg Deadlift – 4×7 (each leg – challenging)
2) Barbell Bench Press – 5×3 (pause) @ 80%+, 1×8-12 @ 70%
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×20
4) DB Seal Rows – 5×8 (pause at top & control eccentric)
5) Tibialis Raises – 4×10 (heavier than last wk)
—Try to complete all 5 exercises every 7 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
For Time
50/40 Cal Row
15 Wall Walks (RX+ = 200ft HSW)
50/40 Cal Row

WOD Notes: Goal is 8-12 minutes. WW sub = 8-10 WW, 150 Shoulder Taps, or elevated inch worm using plyo box (15 reps).

Assistance
a) Banded TKE – 3×30 each leg
b) Weighted Foam Roll T-Spine: Accumulate 3 minutes
—Hold DB/plate on chest. Spend 1 min bear hug & the rest with one arm OH at a time.

2/1/2023 – WOD

Strength
a) Clean + FS + Jerk – 1 set every 1:15 x 8 
b) Clean Pulls – 4×2 + 10 Hang Shrugs @ 115%+ of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
3 RFT w/ Partner
12 Rounds of “Macho Man” (decrease weight by round)
200 Double Unders

WOD Notes: Goal is sub 20 minutes. Macho Man = 3 Power Clean + 3 FS + 3 Jerks. M = 205/175/155#, F = 133/113/103#. You may touch n go the power cleans on the 2nd & 3rd barbell if you want but that’s your choice. DU sub = 1/2 DU, 60 lateral hops over barbell, or 2x (ft) Versa Climber. You will alternate doing a full round of “Macho Man”, but work at the same time on the DU.

Assistance
a) DB Lateral Raises – 3×12 (pause & control eccentric)
b) Barbell Front Raises – 3×12 (pause & control eccentric)
c) Banded Hollow Rocks: 5 Sets for as long as possible

1/31/2023 – WOD

Strength
a) Strict Press – 5×3 @ 85%+, 2×8-10 Reps @ 70%
b) Strict Pull-ups – 5×8 (supinated grip)
—Superset a/b every 3 minutes. Make pull-ups challenging whether that’s using a band or adding a weight.

Conditioning
15 Min AMRAP
10 (DB Snatch + Hang DB Snatch) 70/50#
15 Lap Shuttle Run
20 T2B

WOD Notes: Goal is 4+ rds. Choose a DB to where you can do all 10 complex unbroken (should be challenging though). 1 Lap = 6 mats (you will go around a cone each lap). T2B sub = T2R, Weighted LR, SU, or Knee ups. Try to do all 20 reps of whatever movement you choose.

Assistance
a) DB Bicep Curls + DB Skull Crushers – 3×8 + 1×12 (regular)
—Overload the eccentric part for both movements. You will have to use hips for concentric portion. Rest as much needed in between movements.
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area. 

1/30/2023 – WOD

Strength
a) Back Squat (wk 5) – 3×5, 2×3, 1×1 @ 80/85/90%, + (1) 60 Sec Rack Hold at 125%
b) Face Pulls (pulley) – 5×8 (pull hands to ears w/ high elbow & pause)
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
5 RFT
15 Burpees to Target
15/12 Cal Assault Bike

WOD Notes: Goal is 9-14 minutes. Use a bar that’s above your reach for the burpees. Your bike should be very close to where you are doing your burpees. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (5 Sets heaviest you’ve ever gone)
b) DB Reverse Flies – 4×12 (lower under control slowly)
c) Banded Spiderman Lunge Stretch – Accumulate 2 minutes each side 
—Set-up near the rig in front of an upright & attached band around feet with tension

1/28/2023 – WOD

Conditioning “42 Min Clock”
For Time w/ Partner
1800m Row 
60 T2B
6 (8 Thrusters + 8 OH Lunges) 115/75#
1200m Row
60 T2B
8 (6 Thrusters + 6 FR Lunges) 135/95#
1000m Row
60 T2B
10 (4 Thrusters + 4 BR Lunges) 165/113#
***Max Muscle-ups, slam balls, Double Unders, Versa Climber (you choose)

WOD Notes: Goal is to finish in under 40 minutes, so that you have a few minutes at the end to accumulate reps in either MU, SB, DU, or Versa Climber. You should be aiming to row at your 2k pace or faster. You should switch every 300m Rounds 1/2 & every 250m Round 3. T2B sub = T2R, knee above hips, weighted leg raises/SU.