Blog

10/27/2022 – WOD

Strength
a) Deadlift – 1×10, 1×8, 1×6, 1×4, 1×2
b) Dips (ring/bar) – 5×8  (sub: 5×15 HR Push-ups)
—Superset a/b every 3 minutes. Start @ 67-70% on your set of 10.

Conditioning
15 Min AMRAP
150m Sled Drag 90/60#
10 Strict Pull-ups (RX+ = C2B)
5 Wall Walks

WOD Notes: Goal is 5+ rds. You should be able to walk fast/slow jog the majority of the sled drag. PU sub = Banded Strict or kneeling pull-ups w/ bar racked on the rig (make it difficult for 10 unbroken). WW sub = 50 Shoulder taps or 2 lap walk around box in pike position.

Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 60 sec between)
b) Rope Bicep Curls (rope under KB) – 4×12

“Carve Your Pumpkin” – Week #4: Day #4
GHD Hip Extensions (weighted = RX+) – 4×10 Pause at the top of each rep

`10/26/2022 – WOD

Strength
a) Push Press – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1 
b) Hollow Rocks – 5×30-45 Sec
—Start @ 75% for set of 10 & increase from there. Superset a/b every 3 minutes.

Conditioning
12 Min AMRAP
2 Thrusters 115/75#  (RX+ = 135/95#)
2 T2B
4 Thrusters 
4 T2B
6 Thrusters 
6 T2B
***12/10 Cal Row to start each round. 

WOD Notes: Goal is to get to the round of 14/14. Each round will start with the row (you will be on the rower a lot in the beginning). So rd 1 = 12/10 Cal Row + 2 Thruster + 2 T2B. Repeat this pattern until 12 min is up. You should be able to go unbroken on thrusters each rd & not feel challenging until the round of 10. T2B sub = T2R or weighted su/LR.

Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) FacePulls (pulley) – 4×10

“Carve Your Pumpkin” – Week #4: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 1×20, 1×15, 1×10, 1×8, 1×6 (heavy for all sets)
Option #2 – Single Leg (band around knees): 4×12 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes

10/25/2022 – WOD

Strength
a) Hang Squat Clean – 1×5, 1×4, 1×3, 1×2, 1×1
b) DB Lateral Raises – 5×8 (pause each rep at the top & lower slow)
—Superset a/b every 3:30. Each set should feel challenging. Shoot for 75-80% for the set of 5 & increase from there.

Conditioning
1:30 Min AMRAP x 12 w/ Partner
10 DB Hang Cleans 60/40#  (RX+ = 70/50#)
6 Laps Farmers Carry 60/40#  (RX+ = 70/50#)
Max Cal Assault Bike

WOD Notes: This is a 1:1 work/rest ratio interval. You will work for 90 secs & then rest for 90 sec. Goal is to have at least 25-30 sec on the bike each round. The point of this workout is to work on grip endurance & high power output on the bike. DB should feel challenging for 10 unbroken reps. One lap = 5 Mats. Score = total cals.

Assistance
a) Pallof Press – 3×12 (each side – pause with arms straight)
b) DB Reverse Flies – 4×15

“Carve Your Pumpkin” – Wk 4: Day #2
Hip Abduction (Lay on your side)
Option #1 – 1×15 + 3×8 Use Monkey Feet (heavier than last wk)
Option #2 – 4×10 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

10/24/2022 – WOD

Strength
a) Back Rack Lunges – 4×10 (build to HEAVY set of 10)
b) One Arm Rows (pulley) – 4×10 each arm (pause each rep)
—Superset a/b every 3 minutes

Conditioning
5 RFT
6 Dball over Shoulder 150/100#
8 (1 Burpee + 2 Box Jump Overs 24/20″)
400/350m Ski

WOD Notes: Goal is 16-20 min. Dball should be a little heavier than normal & should take about 30-40 sec to do the 6 reps. The B/BJO part should take about 1 min each rd & the ski should take about 90 secs. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) Straight Arm Pulldown (pulley) – 4×12

“Carve Your Pumpkin” – Wk 4 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (1×15 1-2 sec pause + 3×6 – 5 sec pause each leg)
Option #2 – Banded (just above knee) – (3×15 – each leg)
Option #3 – No Resistance. Just bodyweight. (3×25 – each leg)
***Pause each rep for at least 5 sec at the top with foot above hip level

10/22/2022 – WOD

Conditioning – “40 Min Clock”
3 RFT w/ Partner
100/80 Cal Row
40 Overhead Squats 135/95#  (RX+ = 165/110#)
2 (20 C2B Pull-ups + 30 HR Push-ups)  (RX+ = 8-12 Bar MU/person)
20 Squat Cleans 165/110# (RX+ = 185/125#)
***RD 3 = Work up to a heavy single

WOD Notes: Goal is sub 35 minutes. This WOD is “you go, I go” except for the C2B/PU. You can work at the same time on that portion where one athlete does PU while the other does push-ups. Squat cleans should be around 65%. OHS sub = back squats (if you can’t do an OHS safely). 

“Carve Your Pumpkin” – Week #3: Day 6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Banded Hamstring Sliders – 4×18

10/21/2022 – WOD

Week #3: Day 5 – Carve Your Pumpkin Challenge
Front Elevated Lunges – 4×8
—If you don’t have weight do 3×20
***Both feet should be on an elevated surface (3-4″). Step back and gently hit knee to the floor.

10/20/2022 – WOD

Strength
a) One Leg RDL (Pumpkin: Wk 3: Day 4) – 1×12, 1×10, 1×8, 1×6 (each leg – rear foot 6-12″ off floor)
b) DB Bench Press – 5×6 (3 sec negative)
—Superset a/b every 3 minutes. Go a little heavier than last wk for both parts. You may need to rest a few secs between legs because it should feel challenging!

Conditioning
Every 3 Min x 5 Rounds
10 Deadlifts @ 60%
15 Burpees to Target
20 Wall Balls 20/14# to 10ft

WOD Notes: Goal is to try & stay on the interval for as long as possible. It will start to get difficult after round 3. DL weights = 275/185# or use the 60%. Use a pull-up bar just above reach for burpees. 

Assistance
a) DB Bent-over Rows – 4×10 (each arm – control eccentric)
b) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 60 sec between)

10/19/2022 – WOD

Strength
a) Split Jerk – 2×3 @ 80%, 2×2 @ 85%+, 3×1 @ 90%+
b) GHD or Weighted Sit-ups – 4×20-25
—Superset a/b every 2:30. Try to hit a heavier split jerk than last wk if possible. Take more rest if needed for the last few singles.

Conditioning
18 Min AMRAP w/ Partner
40/32 Cal Assault Bike
20 Hang Power Cleans 165/110#  (RX+ = 185/125#)
30 T2B
20 Push Jerks 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is to get into the 4th rd past the assault bike. The bike should be broken up into 2 sets each & the rest of movements one set each. Barbell weight = 65%. T2B sub = T2R or weight su/LR.

Assistance
Barbell Shoulder Press – 5×5 (3 sec eccentric)

“Carve Your Pumpkin” – Week #3: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 5x`8 @ 80%+ of Back Squat
Option #2 – Single Leg (band around knees): 4×12 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes

10/18/2022 – WOD

Strength
a) Snatch – 1 every 45 Sec x 10, then 1 EMOM x 5. Work up to a heavy single
b) Snatch Grip DL  – 3×8 @ 65%+ of DL
—Do part a first, then right into part b. Go heavier on parts a/b compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.

Conditioning
14 Min AMRAP
40 DB Snatches (alternating) 50/35#
30/24 Cal Ski
30 DB Snatches (alternating) 60/40#
30/24 Cal Ski
20 DB Snatches (alternating) 70/50#
30/24 Cal Ski
***Max One Arm Devil Presses in remaining time 70/50#

WOD Notes: Goal is to have 2+ minutes to get as many DP. Score = total DP. You should be able to do the snatches unbroken each round or break them up once. Goal is to be under 2 minutes each rd for the ski.

Assistance
a) DB Pull-over – 4×8 (heavier than last wk)
b) Tabata Hollow Rocks – 10 Rounds

“Carve Your Pumpkin” – Wk 3: Day #2
Hip Abduction (Lay on your side)
Option #1 – 4×8 Use Monkey Feet
Option #2 – 4×10 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

10/17/2022 – WOD

Strength
a) Front Squat – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @90%+
b) DB Bicep Curls – 4×10 (control eccentric)
—Superset a/b every 3 min. Work up to a heavy single.

Conditioning
5 RFT
10 Back Rack Lunges 175/115#
2 Rope Climbs 15ft
60 Double Unders

WOD Notes: Goal is 9-12 minutes. Lunges should feel challenging for 10 reps unbroken. RC sub = Climb 10-12ft, 12 Ring rows, 4 Heavy pulleys, or 3 up/downs. DU sub = 30 DU, 30 Lateral hops over barbell, or 120ft versa.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×10

“Carve Your Pumpkin” – Wk 3 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (5×8 – each leg Heavier)
Option #2 – Banded (just above knee) – (4×12 – each leg)
Option #3 – No Resistance. Just bodyweight. (4×20 – each leg)
***Pause each rep for at least 2-3 sec at the top with foot above hip level