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1/2/2023 – WOD

Strength
a) Back Squat – 2×7, 2×5, 2×3 @ 75/80/85%, + (1) 30 Sec Rack Hold at 120%
b) DB Pullover – 4×12
—20 Min Clock to get this all done

Conditioning
4 RFT
125m Backwards Sled Drag 70/45#
25 Burpees (no jump)
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)

WOD Notes: We will try to repeat this at the end of the month after the nutrition challenge (weather permitting). Goal is sub 20 minutes. WB should be unbroken each rd of broken up once with short rest!

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than ever)
b) Couch Stretch – Accumulate 2 minutes each side

12/31/2022 – NYE WOD

Conditioning
3 RFT w/ Partner
80/65 Cal Assault Bike
30 Power Snatches (M: 125/145/165#, F: 85/100/110#)
600m Run/Carry (125/90# bag/ball)

WOD Notes: Goal is sub 35 min. For the run/carry,  Partner A will bear hug carry bag/ball to the old “Cantel” Sign, while partner B runs the 600m loop. Partner B will pick up the ball/bag on the way back and bear hug carry it in. 

Assistance
Santa Abs Last Day: 4 Sets: 30 Sec Russian Twists + 30 Sec Flutter Kicks + 30 Sec V-ups

12/29/2022 – WOD

Strength
Hang Power Clean + Hang Squat Clean – 1 Set every 1:15 x 10
—Start @ 70% & work up to 90%+ by the end

Conditioning
5 RFT
4 Wall Walks
8 Power Cleans 185/125#
10 C2B Pull-ups  (RX+ = 12)
8 Back Rack Lunges 185/125#

WOD Notes: Goal is 14-18 min. WW sub = 2-3 reps/rd or just don’t walk hands with 10″ of wall. PC = 65% (quick singles). C2B sub = Chin over bar, banded PU, or assisted PU using a barbell on rack. Try to use same weight for lunges unless they are much weaker compared to cleans, then just set up another bar.

Assistance
a) Week #4 / Day #4 “Santa Abs” – Banded Suitcase hold: 8×30 Sec (each side)
b) DB Reverse Flies – 4×15 (pause & control eccentric)
—Loop band (blue) around KB (35-70#), lift opposite knee up to 90 degree & balance.

12/28/2022 – WOD

Strength
a) Push Press – 3×1 + 4×5 @ 90/80%+
b) Glute Ham Raises – 4×8-12
—15 Min Clock to get this work done. Work up to a heavy single pretty quickly, then back it down to 80% for sets of 5. If you can’t do GHR, do 4×5-6 negatives. Start from the top (sitting up) & try to lower yourself down as slow as you can until you’re parallel to the ground & then have someone push you back up to the top. You can also do an assisted negative by having a tech bar to lean on as you lower yourself.

Conditioning – For Time
1 Round
120 Double Unders
30 Thrusters 95/65#
2 Rounds
50 Double Unders
10 Thrusters 115/75#
3 Rounds
40 Double Unders
5 Thrusters 165/105#
—Rest 3-5 minutes
30 Sec Max Cal Assault Bike

WOD Notes: Goal is 8-12 minutes for WOD & 10+ cals for the 30 sec bike. DU sub = 1/2 the # of DU each rd, 180/75/60 singles by round, or 2x Feet versa climber. Thrusters should be done in 2-3 sets max rd 1. The 2nd/3rd Rd should be unbroken but challenging. Try to transition quickly when changing weights!

Assistance
a) Week #4 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 4×25 (rest 60 sec between)
b) DB Lateral/Front Raises – 3×12 each (pause each rep) —rest as much needed between sets

12/27/2022 – WOD

Strength
a) Deadlift – 2×1, 3×3, 3×5 @ 90/80/75%+
b) Bench Press – 2×1, 3×3, 3×5 @ 90/80/75%+
—You will have a 20 Minute clock to get all these working sets done. Try to work up to a heavy single for both in 10 min or less (doesn’t have to be a PR, cut it off if you start to lose form). Partner up with 1-2 people to limit the # of weights that are out.

Conditioning
18 Min AMRAP
20/16 Cal Row
15 Push-ups (Hands on 70/50# DB’s)
10 (Weighted Burpee + 1 DL) 70/50# DB’s
2 Rope Climbs 15ft  (RX+ = 18-20ft)

WOD Notes: Goal is 4+ rds. You may do knee or banded push-ups if regular push-ups are too difficult. DB’s should be much heavier than what you normally use for devil presses. You will do a burpee with DB’s in hands + 1 touch n go DL (1 head hits floor). RC sub = 12 Strict Pull-ups, 20 Ring Rows, or 5 Heavy Pulleys/Rd.

Assistance
a) Santa Belly Abs (Week 4 – Day #2): Banded Hollow Rocks: 6 Sets Max Effort. Rest 1 minute in between.
b) One Arm High Pulls – 4×12 (each arm)

12/26/2022 – WOD

Strength
a) Back Squat – 2×6, 2×4, 2×2, 1×1 @ (80/85/90/95%)
b) Straight Arm Lat Pulldown – 5×8 (slow eccentric)
—Superset a/b every 3 minutes

Conditioning
5 RFT
9 Box Jumps (high) 33/27″
15 Hang DB Curls 50/35#
18/15 Cal Ski

WOD Notes: Goal is 13-17 min. Try to stack a weight on a box to make it a little higher than you’re used to. You must stand up on top of the box to finish rep. Pick DB’s that you can go 15 reps unbroken with each rd. 

Assistance
a) Santa Belly Abs (Week 4 – Day #1) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heaviest you’ve ever done)
b) Tibilias Raises – 3×25 (either use Tib Bar (10-20#) or the wall)

12/24/2022 – Xmas Eve WOD

Conditioning
Rage 2022 – “12 Days of Christmas”
1 Muscle-up, 1 Pull-over, or 1 GI Jane
2 Wall Walks
3 Power Snatches 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Lateral Burpees over Bar
7 DB Deadlifts 45/35# DB’s
8 DB Thrusters 45/35# DB’s
9 Hang (2) Arm DB Snatches 45/35# DB’s
10 GHD Sit-ups or T2B or Weighted Sit-ups
11 C2B Pull-ups
1200 meters (C2 Bike, Assault Bike, Row, 800m Air Runner, 600ft Versa)

WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible. First choice is the C2 Bike, since that will take the shortest amount of time (under 3 min). I would avoid skiing if possible since a lot of this WOD has upper body in it.

12/22/2022 – WOD

Strength
a) Hex/Trap Bar Deadlift – 5×5 @ 75%+
b) Dips (bar/ring) – 5×8
—Superset a/b every 3 minutes

Conditioning
12 Min Max Cal Row
***Every 3 Min x 4 Sets, starting at 0:00 do:
12 Push Press (increasing)
15 T2B

WOD Notes: Goal is to have about 2 minutes each round to row. I’d recommend changing weights as soon as you’re finished your 12 reps each rd. Start @ 65% & increase each rd to where you have to break up the last 2 sets, but should be able to go unbroken the first 2 sets. 

Assistance
a) Week #3 / Day #4 “Santa Abs” – Weighted Side Plank (plate on hip) – 4×30 sec each side
b) DB Reverse Flies – 4×15 (pause & control eccentric)

12/21/2022 – WOD

Strength
Pwr Clean + Hang Pwr Clean + Front Squat + Jerk – 1 Set Every 1:30 x 7
—Start at 65% & work up to a heavy complex

Conditioning
3 RFT
25 Bar Facing Burpees
8 Strict Pull-ups
10 Power Cleans 205/135#
8 Strict Pull-ups
25 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 15-18 min. Try to jump over bar for the burpees, but if you can’t you may step over. Pu sub = Banded or heavy lat pulldowns (pulley). PC = 70% (singles that take about 45-60 sec). WB should be done in 1-2 sets.

Assistance
a) Week #3 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 5×20 (rest 45 sec between)
b) 8 DB Lateral Raises + 8 Front Raises – 4 Sets (2 sec eccentric)

12/20/2022 – WOD

Strength
a) DB Shoulder Press – 5×8 (heavy)
b) Barbell Bent-over Rows – 5×8 (heavy)
c) Tibialis Raises – 4×20
—Superset a/b/c every 4 minutes. Use (2) DB’s for the part (a). For part b, keep back tight/parallel as you pull elbows back & bar to your sternum. For part c, stand with back/hips to the wall & feet 1-2ft from the wall & pull you toes off the floor & pause each rep. 

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Assault Bike
20 Dball/Bag Over Shoulder 150/100#
20 Laps Dball/Bag Bear Hug Carry 150/100# (partner hangs from PU bar)

WOD Notes: Goal is 3 rounds (will be tough but doable if you push the bike). You may break up the work anyway you’d like. For the Dball/bag carry, partner A will hang from a pull-up bar, while partner B walks 5 laps. You will do this 2x each. 1 lap = 4 mats. If you drop from pull-up bar, partner must drop the ball and vice versa. 

Assistance
a) Santa Belly Abs (Week 3 – Day #2): Hollow Rocks: 8 Sets: 45 Sec on / 45 Sec off
b) California Press – 4×8 (overload triceps by just doing the eccentric (lowering) portion, then press back up using a bench press & repeat for 8 reps).