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10/15/2022 – WOD

Conditioning
4 RFT w/ Partner
20 Power Snatches (increase by rd)
4 (8 Burpees + 10 Renegade Rows + 12 Squats (1 DB on Back)) 50/35#
Run 400m

WOD Notes: Goal is sub 30 minutes. PS = M: 135/145/155/165#, F: 95/100/105/110#. You will work at the same time for the DB complex/Run. Do a burpee with hands on the DB’s & you don’t have to stand up with the DB’s to finish the rep. Renegade rows are 5 each arm & you must alternate. Focus on a tight core in the plank position with feet a little wider. For the squats, place (1) DB on your back (not supposed to be heavy).

“Carve Your Pumpkin” – Week #2: Day 6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×10 or 4×6 Lower from the top (negatives)
b) Banded Hamstring Sliders – 4×15

10/14/2022 – WOD

Week #2: Day 5 – Carve Your Pumpkin Challenge
Front Elevated Lunges – 4×10
—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.

10/13/2022 – WOD

Strength
a) One Leg RDL (Pumpkin: Wk 2: Day 4) – 5×6 (each leg – rear foot 6-12″ off floor)
b) DB Bench Press – 5×8 (heavy)
—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 5 Min x 4 Rounds
25 Russian KB Swings 88/70#
5 Wall Walks
25/20 Cal Assault Bike

WOD Notes: You have 2 choices with this WOD. A) Push the pace/intensity each round & get a lot of rest (2+min). B) Approach as active recovery day, take it easy, and barely get any rest. It is your choice. RS should be challenging but unbroken. Hinge your swings and try not to squat them! WW sub = 40-50 Shoulder taps each rd or 2 laps around box in pike position. 

Assistance
a) Facepulls (rope pulley) – 4×12
b) L-Sit Tap Overs – 6×15 (move feet back & forth over an object)
—Rest 60 sec between sets

10/12/2022 – 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. These are regular split jerks with no pause. Take more rest if needed for the last few singles. You shouldn’t be supersetting with the singles.

Conditioning
2 RFT “20 Min Cap”
30 Wall Balls 30/20# to 10/9.5ft
12 Chin Over Bar Pull-ups  (RX+ = 15)
15 DB Thrusters 45/30# 
12 C2B Pull-ups  (RX+ = 15)
10 Barbell Thrusters 135/95#  (RX+ = 155/105#)
8 Strict Pull-ups  (RX+ = 6-10 Bar MU)
30/24 Cal Row

WOD Notes: Goal is 15-19 minutes. WB should be unbroken or done in 2-3 sets max. PU sub = banded (no scaling reps – so pick a band to where you can do them in 1-2 sets each rd). Strict PU sub = 8 Banded. Thrusters should be challenging to do unbroken the first rd & break up once the 2nd rd when you’re more fatigued. Pace the first row & sprint the 2nd!

Assistance
Shoulder Press (Barbell) – 4×6 (3 touch n go + 3 pause)

“Carve Your Pumpkin” – Week #2: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4x`10 @ 75-80% 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

10/11/2022 – WOD

Strength
a) Snatch – 1 every 30 sec x 10 @ 75% , then 1 EMOM x 5 @ 80%+
b) Snatch Grip DL  – 5×3 @ 70%+ of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. 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
12 Min AMRAP
5 Devil Press 50/35#  (RX+ = 55/40#)
9 Box Jump Overs 24/20″
10/8 Cal Ski

WOD Notes: Goal is 6 rds. You don’t have to reset your monitors each rd. No step-ups allowed if possible. Try to use a lower box or stack plates to jump on/over.

Assistance
a) DB Pull-over – 4×8 (heavier than last wk)
b) GHD Back Extensions – 4×8 (heavier than last wk)

“Carve Your Pumpkin” – Wk 2: Day #2
Hip Abduction (Lay on your side)
Option #1 – 4×10 Use Monkey Feet
Option #2 – 4×12 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.

10/10/2022 – WOD

Strength
a) Front Squat (Pause) – 6×2 @ 85%+ (heavier) + 1 ME @ 75% (8-12 reps)
b) Barbell Bicep Curls – 4×12 (control eccentric)
—Superset a/b every 3 min. Pause at least 2 sec for the FS.

Conditioning
“For Time” – 
Buy In: 250m Backwards Sled Drag 90/60#
3 Rounds:
10 Clean n Jerk 185/125#
20 T2B  (RX+ = 25)
Buy Out: 250m Backwards Sled Drag 90/60#

WOD Notes: Goal is 14-18 minutes. You should be able to alternate between slog jog & walk fast for the sled drag. CnJ = 65%. T2B sub = T2R, Weighted su or leg raises. If it’s too cold for you, bike 50/40 cals in the nice warm gym. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Skull Crushers – 4×12

“Carve Your Pumpkin” – Wk 2 Day #1 
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (4×10 – each leg Heavier)
Option #2 – Banded (just above knee) – (4×15 – each leg)
Option #3 – No Resistance. Just bodyweight. (4×20 – each leg)
***Pause each rep for at least 1-2 sec at the top with foot above hip level

10/8/2022 – WOD

Conditioning
10 RFT w/ Partner
10 Squat Cleans (increase every 2 rds)
12 Strict Pull-ups (RX+ = C2B)
20/16 Cal Assault Bike

WOD Notes: Goal is 25-30 minutes. RX Weights = M: 155/165/175/185/205#, F: 105/110/115/120/130#. First barbell should be around 55% of your max clean (light). You may do kipping pull-ups if you want to pracice that skill, but only if you have the strength to do at least 5 strict pull-ups. Sprint the bike each round!

“Carve Your Pumpkin” – Day #6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Hamstring Sliders – 4×12-15

10/7/2022 -WOD

Day #5 – Carve Your Pumpkin Challenge
Bulgarian Split Squats – 3×12 (each leg)
—If you don’t have weight do 3×20 (each leg)
***Control the tempo (eccentric) for all reps.

10/6/2022 – WOD

Strength
a) Deadlift – Quick heavy single (90%+) in less than 5 minutes
b) One Leg RDL (pumpkin day 4) – 4×8 (each leg – rear foot 6-12″ off floor)
c) Incline DB Bench Press – 4×10 (heavy)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.

Conditioning
15 Min AMRAP
20/16 Cal Row
15 T2B
100 Yard Bear Hug Carry 125/90#

WOD Notes: Goal is 4-5 rds. T2B sub = weighted leg raises or GHD sit-ups if you didn’t do them yesterday. The bearhug bag/ball carry is to the far curb on the other side of street & back. Try to go unbroken on it. 

Assistance
a) DB Reverse Flies (slight incline on bench) – 3×20
b) L-Sit Tap Overs – 8×10 (move feet back & forth over an object)
—Rest 30 sec between sets

10/5/2022 – WOD

Strength
a) Split Jerk – 6×2 @ 80%+ (heavier than last wk)
b) GHD or Weighted Sit-ups – 5×18
—Superset a/b every 2:30. Try to use a little more weight than last wk. These are regular split jerks with no pause. Take more rest if needed for the last 1-2 sets.

Conditioning “24 Min Cap”
3 RFT w/ Partner
6 (6 Front Rack Lunges + 6 Push Jerks) – increase each rd
40 DB Bent-over Rows (2×10 each arm/person) – Heavy & controlled
60/50 Cal Ski

WOD Notes: Goal is to get under 24 min cap. RX Weights – M: 155/165/175#, F: 105/110/115. First bar should be easy to where you can pick bar up as soon as partner is finished. The 3rd bar you should be able to go unbroken, but feel really challenging. Try to go heavy on the DB Rows & do them strict (don’t worry about speed). 

Assistance
Shoulder Press (Barbell) – 4×8 (4 touch n go + 4 pause)

“Carve Your Pumpkin” – Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4x`12 @ 75-80% of Back Squat
Option #2 – Single Leg (no weight): 4×15 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes