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12/8/2022 – WOD

Strength
Snatch – Hang Snatch + Full Snatch x 10 Sets
—1 Set every 1:30 @ 70-80%.

Conditioning
11 Min AMRAP
Max DB Snatches (alternating) 70/50#
***Every 2:15 starting at 0:00, Run 400m

WOD Notes: Goal is to have 30+ sec to snatch each round. If you know you can’t run a 400m in less than 1:45 even when fatigued you will scale the run to 300m (curb just past the fire hydrant). You will run a 400m at the 0:00, 2:15, 4:30, 6:45, & 9:00 mark (5×400’s). The last round you’ll have 15 sec less to do snatches. Score = total snatches. Pick a weight to where you can just pick it up as soon as you come in from run. Have DB’s close to the back of the gym. 

Assistance
a) Day #4 “Santa Abs” – Weighted Side Plank (DB on hip) – 3×60 sec each side
b) DB Bent-over Rows – 3×12 (heavy) + 1×8 (light – pause each rep for 5 sec)

12/7/2022 – WOD

Strength
a) Deadlift – Work up to a heavy single, then RDL – 2×8-10 @ 65%
b) 8 Lateral + 8 Front Raises – 4 Sets
—You have 18 Minutes to get this all done. Focus on the heavy single first if you’re trying to go for PR, then superset RDL/Raises.

Conditioning
3 RFT
30/25 Cal Row
20 T2B
5 (2 Power Clean + 4 Push Press + 4 FR Lunges) 175/115#

WOD Notes: Goal is 15-19 minutes. T2B sub = 20 Weighted Leg Raises or 20 Hollow Rocks. Barbell = 70% of PP (should take about 2.5 minutes to complete 5 reps – not feel light). 

Assistance
a) Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 10×10 (rest 20 sec between)
b) Banded TKE – 3×25 (Each leg)

12/6/2022 – WOD

Strength (15 Min Clock to get this work done)
a) Bench Press – Work up to a heavy single with regular barbell, 3×8-12 @ 70%
b) Good Mornings – 4×8 (work up to a heavy set)
—Bend knees a little more than normal for the good am’s so you can do a little more weight. Shin should be above or slightly in front of heel.

Conditioning
10 RFT
3 Dball Over Shoulder 150/100# (heavy)
6 GI Janes
9 Box Jump Overs 24/20″

WOD Notes: Goal is 15-20 minutes. Dball should be heavier than normal. You could do 2 heavier reps + 1 normal rep on the dball/sandbag if you don’t want to do all 3 reps with a heavier weight. Choose a pull-up bar above your reach if you can do a strict pu. Stay low on the BJO. 

Assistance
a) Day #2 “Santa Abs” – Tabata Hollow Rocks: 10 Rounds
b) Tricep Pushdowns (neutral grip) – 4×12

12/5/2022 – WOD

Strength
a) Back Squat – Work up to a heavy single, then 2×8-10 Reps @ 70%
b) DB Pullover – 4×10 (heavy)
—Superset a/b as needed, but try to focus on the heavy single if you feel strong.

Conditioning
For Time
21 Hang Power Cleans 135/95#
9 Wall Walks
25/20 Cal Assault Bike
15 Hang Power Cleans 165/110#
7 Wall Walks
25/20 Cal Assault Bike
9 Hang Power Cleans 195/130#
5 Wall Walks
25/20 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. HPC = 50/60/70% by rd. You should be able to go unbroken (or break up once) each rd, but should feel challenging. WW sub = 7/5/3 by rd or 10 shoulder taps/WW. 

Assistance
a) Lose your Santa Belly (weighted plank) – 10 Sets: 30 Sec on / 30 Sec off
b) Preacher Curls – 4×10 (each arm)

12/3/2022 – WOD

Conditioning “45 Min Cap”
500/400 Cal Row For Time w/ Partner or Max Cals
***Every 10 Min x 4 Sets starting at 0:00 do:
50 Wall Balls 30/20# to 10/9.5ft (heavy)
200 Double Unders
20 Power Snatches (increase by rd)

WOD Notes: Finishing all the cals is going to be a difficult task, but is doable if you make transitions fast & pull hard since you have built in rest. Only exercise you work at the same time is the DU/hopovers. You’ll have an extra 5 min on the rower the 4th round. DU sub = 200 line hopovers or 150 barbell hopovers. PS = M: 135/145/155/165#, F: 95/100/105/110#. 

“Lose Your Santa Belly” – December AB’s Challenge
—Starts Monday December 5th!

12/1/2022 – WOD

Strength
a) Deadlifts – 4×8 (no touch n go) @ 70-75%
b) Hip Abduction (ground) – 3×10 (each leg control eccentric)
c) DB Lateral Raises – 4×12
—Superset a/b/c every 5 min. Use monkey feet or ankle weights for (b).

Conditioning “15 Min Cap”
75 Burpee Box Jump Overs 24/20″ For time
Every 1:30, starting at 0:00, do:
ODD RD = 8 Front Rack Lunges 155/105#  (RX+ = 185/125#)
EVEN RD = 12 T2B

WOD Notes: Goal is to try and finish under the 15 min cap, which should feel like a challenge. You should have around 50-60 sec/rd to get as many BBJO. No stepping allowed so use a really low box & jump if you have to. FRL should be moderately heavy and feel tough when you get to rounds 3-5. You will do 5 rounds each of the BBJO/T2B. T2B sub = T2R or weighted sit-ups. 

Assistance
a) Glute Ham Raises 4×8 or Banded Hamstring Sliders – 4×15
b) Face Pulls (pulley) – 4×10

“Lose Your Santa Belly” – December AB’s Challenge
—Starts Monday December 5th!

11/30/2022 – WOD

Strength
a) Pull-up Challenge Test – 1 Set Max Reps of Strict Pull-ups
b) Push Press – Quick work up to a heavy single, then 4×5 @ 80%
c) GHD Sit-ups – 5×15-20  (sub: weighted sit-ups)
—20 Min Clock to complete a/b/c. Do part A first then superset b/c as needed.

Conditioning
12 Min AMRAP
10/8 Cal Ski
6 Pull-ups  (RX+ = C2B or 4 Bar MU)
6 Push Jerks 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is 6+ Rds. PJ = 65% of 1RM (should feel moderately heavy, but unbroken). PU sub = 8 Ring Rows or 8 Heavy Lat Pulldowns (pulley). You don’t have to reset monitor, so you can track rounds easier, however you must add 10/8 cals to whatever your monitor says each rd.

Assistance
a) Lateral/Front DB Raises – 4×8 each (back to back no rest)
b) DB Bicep Curls (control eccentric – at same time) – 4×10

11/29/2022 – WOD

Strength
a) Bench Press (multi-grip, Yukon, camber) – Work up to a heavy quick single, then 3×8-12 @ 70%.
b) GHD Back Extensions (4×8) or Good AM’s (4×6)
—Superset a/b every 3 min. Heavier than last wk for both a/b. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.

Conditioning
10 RFT w/ Partner
6 Power Cleans @ 70-75%
30 Mountain Climbers
15/12 Cal Assault Bike

WOD Notes: Goal is under 2 min/rd. PC should feel relatively heavy to where they take 30 sec at the most. Hit plates under palms to finish each rep of the mountain climber. Sprint the bike each rd!

Assistance
a) DB Skull Crushers – 4×10 (slow tempo)
b) Banded Hollow Rocks – 6 Sets: 45 sec on / 60 sec off
***No pull-ups today, since we will test max reps tomorrow

11/28/2022 – WOD

Strength
a) Back Squat – 6/5/4/3/2 (Pause each rep for 3 secs), 1×8-12 @ 70%
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Start @ 70% for the set of 6 & increase each set. 

Conditioning
For Time
400m Sled Drag 45/35#
20 (Devil Press + DB Thruster) 40/25#
5 Rope Climbs 15ft
250m Sled Drag 90/60#
5 Rope Climbs 15ft
20 (Devil Press + DB Thruster) 40/25#
400m Sled Drag 45/35#

WOD Notes: Goal is 17-21 minutes. First/Last sled drag should feel very light to where you can run the whole time, so load the sled to a weight that is doable. DB’s should feel very light as well to where you can move them without resting too much! RC sub = 30 RR, 10 heavy pulleys, 30 heavy lat pulldowns/strict pull-ups.

Assistance
a) Weighted Plank – 5 Sets: 1 min on /  min off
b) November Pull-up Challenge – 6×5 (3 sec negative on each rep)

11/26/2022 – WOD

Conditioning (40 Min cap)
400/320 Cal Ski For Time w/ Partner or Max Cals
***Every 8 Min x 4 Sets starting at 0:00 do:
50/40/30/20 Hang Squat Cleans 
50/40/30/20 T2B

WOD Notes: Goal is to finish under 40 min cap. You will have much less time on the ski the first 2 rounds since it’s more reps. HSC: M = 115/135/155/185#, F = 75/95/105/125#. First barbell should feel super light to where you can do 10 in a row no problem. 

November Pull-up Challenge
Accumulate 50 Reps (normal grip) in the least amount of sets