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9/6/2022 – WOD

Strength “15 Min Clock”
a) Thruster – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) GHR or GHD Back Extensions or Hamstring Sliders – 4×12
—Superset a/b as needed. Work up to a 1 rep max thruster

Conditioning
10 Min AMRAP
10 Thrusters 95/65# 
10/9 Cal Ski
30 Lateral Hops Over Barbell

WOD Notes: Goal is 5+ rds. This is a WOD where you should be able to move the entire time. It’s only 10 minutes & the weight should feel light for you to where you can go unbroken on thrusters. Try to bound the hops if possible. If necessary you can setup a lower bar to jump over or just jump over a line.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral/Front Raises – 4×12

9/5/2022 – WOD

Conditioning
“For Time w/ Partner”
3 Rounds
250m Run
2 Rope Climbs 15ft (RX+ = 20ft)
10 Power Snatches 175/115#
2 Rounds
400m Run
4 Rope Climbs 15ft (RX+ = 20ft)
20 Power Snatches 155/105#
1 Round
800m Run
6 Rope Climbs 15ft (RX+ = 20ft)
40 Power Snatches 135/95#

WOD Notes: Goal is sub 30 minutes. RC sub = Climb 10-12ft, 2x up/downs or 2x heavy pulleys. PS = 80/70/60% of PS by rd. You should be doing singles until the last rd. Please load weights to where you’re protecting plates thanks!

9/3/2022 – WOD

Conditioning “35 Min Cap”
3 RFT w/ Partner
80/64 Cal Assault Bike (you must do 6-8 T2B while you rest)
8 (5 Strict Pull-ups + 5 Push-up + Burpee)
24/22/20 Squat Cleans (m: 155/175/205#) (f: 105/115/135#)

WOD Notes: Goal is sub 35 min. For the Bike you must switch every 10/8 cals. So each person will do 4 sets (10/8 cals + 6-8 T2B). T2B sub = weighted sit-ups or hollow rocks. Use a band for strict pull-ups if you can’t do an unassisted one. Partner A will work on pull-ups while partner B does the push-up + Burpee. Cleans should be 55/60/70% of your max. 

9/1/2022 – WOD

Strength
a) RDL – 4×8 @ 65-70%
b) DB Lateral Raises – 4×12 (control eccentric)
—Superset a/b every 3:30. Work up to a heavy single if you missed last wk.

Conditioning
15 Min AMRAP
20/16 Cal Row
12 DB Hang Snatches (2 arm) 50/35#
60 Double Unders

WOD Notes: Goal is 5+ rds. You should be able to go unbroken on the DB’s. DU sub = 30 DU, 100 singles, or 120ft versa. Use this day as an active rest day & just move. No need to push the intensity unless you haven’t been in much all week.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 sec (rest 1 min between)
b) Strict Pull-ups – 5×10 (weighted or use band if necessary)

8/31/2022 – WOD

Strength “15 Min Clock”
a) Press/Push Press/Jerk (choose one) – Work up to a heavy single
b) GHD Hip Extensions – 4×15-20 reps (advanced = weighted)
—Superset a/b as necessary. You can also do light BB good mornings if GHD isn’t available.

Conditioning
1:30 AMRAP x 12 w/ Partner
8 Front Rack Lunges (increase every 2 rds)
8 Push Jerks (increase every 2 rds)
Max Cal Ski

WOD Notes: Goal is to have 45-60 sec to ski/rd. Try to use the same weight for FRL & PJ if possible unless one movement is significantly stronger than the other (then have 2 separate bars out). You should be able to do all 16 barbell reps unbroken. (m: 135/155/175#) (f: 95/105/115#). First 2 rds are light. Second (2) rounds are medium & last 2 rounds should be challenging but doable to do unbroken. Partner A works for the 1:30, while Partner B rests then switch.

Assistance
a) GHD Sit-ups – 4×20 (weighted med ball) —rest 90 sec between
b) Reverse Flies – 4×15

8/30/2022 – WOD

Strength “15 Min Cap”
a) 1 Rep – Power Clean or Hang Power Clean (your choice)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b as necessary. Work up to a heavy Clean.

Conditioning
8 Min AMRAP Ladder
2 Dball/Bag Over Shoulder 125/80#  (RX+ = 150/100#)
2 Burpee Box Jump Overs 24/20″
4 Dball/Bag Over Shoulder 
4 Burpee Box Jump Overs 
6 Dball/Bag Over Shoulder 
6 Burpee Box Jump Overs 
***Continue pattern for remaining 8 minutes
—Rest 3 minutes then:
For Time
250m Sandbag Carry (shoulder) 125/80#
20 GI Janes

WOD Notes: Goal is to get to the round of 12 BBJO & sub 5 min for part 2. You may step-up if necessary on the BBJO, but use a lower box & jump if you have no medical excuse. Use the same bag/ball for the carry. Use pull-up bar above your reach if you can do a strict pu. 

Assistance
a) Tricep Pushdowns (rope pulley) – 4×10 (heavy)
b) Hollow Rocks: Tabata 12 Rounds

8/29/2022 – WOD

Strength “18 Min Cap”
a) Front Squat – 18 Min to Find a Heavy Single + 1×8-10 @ 70%
b) DB Pull-over – 4×10 (use one DB)
—Superset a/b as needed

Conditioning
3 RFT
15 DB Thrusters 50/35#
2 Rope Climbs 15ft (RX+ = 20ft)
250m Sled Drag 70/45#

WOD Notes: Goal is 11-14 min. Thrusters should be done in 1-2 sets every rd. RC sub = 4 up/downs, 5 heavy pulleys, or 12-15 ring rows. You should be able to run with the sled most of the time and use a belt.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than last wk)
b) DB Bicep Curls – 4×10 (at same time)

8/27/2022 – WOD

Conditioning “45 min cap”
3 RFT w/ Partner
4 (75 Double Unders + 3 (3 Burpees + 1 Wall Walk))
30 Deadlifts 275/185#
30 Front Squats 185/115#
30 Push Presses 155/95#
100/80 Cal Row

WOD Notes: Goal is to get under the 45 min cap. Barbell weights are 55-60% of all your lifts. You may adjust weights depending on how strong your FS & PP are. I’d recommend doing a 10/10/5/5 or 5/5/5/5/5/5 rep scheme for all the barbell movements. Partner A will work on DU while Partner B does the burpee/WW complex. You will do both movements 2x each rd. Try to plan weights ahead of time to limit transition time!

8/25/2022 – WOD

Strength
a) Deadlift – 15 Min to work up to a heavy single
b) Incline DB Bench Press – 5×8 (heavy)
—Superset a/b as needed. Go for max if you feel strong! You may just focus on heavy DL if you want as well.

Conditioning
10 RFT
8 T2B
10 Wall Balls 30/20# to 10/9.5ft
12/9 Assault Bike

WOD Notes: Goal is 18-22 min. You don’t have to reset the monitor each round so you will end at 120/90. T2B sub = T2R or weighted su/leg raises. WB should be unbroken each rd, but a little heavier if possible. 

Assistance
a) DB Lateral Raise + Front Raise – 4×12
b) GHD Back Extensions – 4×10 (weighted = advanced)
—Control the descent down

8/24/2022 – WOD

Strength
Snatch – 1 EMOM x 12 
—Start @ 70% & work up to a heavy single. Take extra time if needed

Conditioning
4 RFT
18 Hang DB Snatches (9R + 9L) 70/50#
14 C2B Pull-ups (RX+ = 8-10 Strict PU or 6-8 Bar MU)
400m Run

WOD Notes: Goal is 13-16 minutes. You may switch anyway you’d like on the DB snatches. C2B sub = chin over bar, banded pu, or assisted pu using barbell on a rack. 

Assistance
a) Barbell Shoulder Press – 4×12 (heavy)
b) GHD Sit-ups – 6×15 (weighted med ball) —rest 60 sec between