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8/9/2022 – WOD

Strength
a) Bench Press – 5×3 @ 77-82% + 1 ME @ 70% (10-12 reps)
b) Farmers Carry (2 arms) – 3×80 yards (heavy!)
—Superset every 3:30. 1 Pause just above chest + 2 Pause on chest. Use Hex/trap bars & straps if necessary for FC. FC = to where the parking lot meets the road & back.

Conditioning
3 RFT
12 (Burpee + Devil Clean) 70/50#
24 T2B
30 Box Jump Overs 24/20″

WOD Notes: Goal is 15-18 min. DC = 2 burpees + swing DB’s to the shoulders. DB’s should be much heavier than you normally use for Devil presses (you don’t have to jump the burpee). T2B sub = T2R or weighted SU/LR. You don’t have to stand on top of the box for the jump overs. 

Assistance
a) Barbell Skull Crushers – 5×8 (heavy)
b) Banded Hollow Rocks – 5 Sets Max Effort For Time

8/8/2022 – WOD

Strength
a) Back Squat (wk 5)  – 5×3 (1 sec pause) @ 82%+ 1xME @ 75% (8-12 reps)
b) Strict Pull-ups (supinated) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
For Time
21 Thrusters 95/65#
3 Rope Climbs 18ft+ 
250m Run
15 Thrusters 115/75# 
2 Rope Climbs 18ft+ 
400m Run
9 Thrusters 165/105#
1 Rope Climb 18ft+ 
800m Run

WOD Notes: Goal is 12-16 min. Goal is for thrusters to feel challenging for 1-2 sets each rd. RC sub = climb 12-15ft, 2x up/downs or heavy pulleys, 20/15/10 RR by rd. Run sub = 200/300/400ft versa.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Barbell Upright Row – 4×10

8/6/2022 – WOD

Conditioning
35 Min AMRAP (Teams of 3)
90/70 Cal Ski
60 T2B
30 Power Snatches 165/105#

WOD Notes: Only 1 person can work at a time so that means you should be sprinting the ski erg 100% or else this WOD will be super easy if that’s what you want. Goal is 3-4 rounds

8/4/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 @ 77-80% (heavier than last wk)
b) DB Incline Bench Press – 5×8
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
For Time
Buy In: 50 Wall Balls 20/14# to 10ft
3 Rounds
25/20 Cal Assault Bike
5 Wall Walks  (RX+ = 60ft HSW)
Buy Out: 50 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 13-16 minutes. WB should feel light to where you can get 50 reps done in 2 min or less the first rd & 3 min the 2nd rd. WW sub = 50 shoulder taps or 3-4 WW.

Assistance
a) DB Lateral Raises – 4×8 (3 sec eccentric + pause at top)
b) Glute Ham Raises – 4×12 or 4×6 Lower from the top slowly

8/3/2022 – WOD

Strength
2 Cleans + 1 Jerk – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 1:30. Try to squat at least one of the cleans.

Conditioning
6 RFT
5 Power Cleans (M: 185/215#) (F: 125/145#)
10 C2B (RX+ = 4-6 Muscle-ups)
150m Sled Drag (run!) 70/35#

WOD Notes: Goal is 17-21 min. You need to pick a weight that you can run with the sled the entire time so go lighter than RX if you have to!! C2B sub = chin over bar or banded pu. You should wear a belt for the sled drag as well.

Assistance
a) BB Bent-over Rows (supinated) – 4×10
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)

8/2/2022 – WOD

Strength
a) Bench Press – 5×4 @ 77-82% + 1 ME @ 70% (10-12 reps)
b) One Arm Farmers Carry – 3×40 yard (each arm – heavier than last wk!)
—Superset a/b every 3:30. 2 Pause just above chest + 2 Pause on chest).

Conditioning
14 Min Clock – For Time
30 One Arm Devil Press 50/35#
150 Double Unders
24 One Arm Devil Press 60/40#
100 Double Unders
18 One Arm Devil Press 70/50#
75 Double Unders
***Max Cal Assault Bike in remaining time

WOD Notes: Goal is to have 2+ minutes on the bike at the end. Score = time & total cals. DU sub = 200/150/125 singles by round or 2x versa ft or 1/2 DU. 

Assistance
a) Barbell Skull Crushers – 4×10 (heavy)
b) Banded Hollow Rocks – 8 Rounds: 30 Sec on / 30 Sec off

8/1/2022 – WOD

Strength
a) Back Squat (wk 4)  – 5×4 (1 sec pause) @ 80%+
b) Strict Pull-ups (wide-grip) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
5 RFT
10 Shoulder to OH (5 Press + 5 PP) 135/95#
10 FR Box Step-ups (20″) 135/95#
20/16 Cal Row

WOD Notes: Goal is 12-15 min. The reason for 5 strict shoulder presses is to give the quads a little break going into the step-ups each rd & also try to force you to use the same weight for the step-ups as well. You may use a different weight for step-ups or a lower box. Try to go unbroken on both movements. 

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×12 each arm (control eccentric)

7/30/2022 – WOD

Conditioning “35 min cap”
3 RFT w/ Partner
80/65 Cal Assault Bike
8 (6 Burpees over Bar + 1 Rope Climb 18ft)
12 (1 Power Snatch + 1 Hang Power Snatch + 4 OHS) 

WOD Notes: Goal is to get under 35 min cap. You can split up the work as needed. Partner A will do the burpees while Partner B does the rope climb. M = 135/155/175, F = 95/105/115. 

7/28/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 @ 75-77% (heavier than last wk)
b) DB Lateral Raises – 4×12
—Superset a/b every 3 minutes. Stand on a red/blue comp plate for DL.

Conditioning
12 Min AMRAP
10 Wall Balls 30/20# to 10/9.5ft
6-8 C2B Pull-ups   (RX+ = 10 C2B or 5 Muscle-ups)
30 Double Unders

WOD Notes: Goal is 8+ rounds. WB should be heavier than normal as long as you can do 10 unbroken. C2B sub = chin over bar or banded pu. You should be able to move through them quickly. DU sub = 50 singles or 60ft versa. Try to position rope close to your WB/C2B spots to limit transition time. 

Assistance
a) One Arm DB Shoulder Press – 4×8 each arm (2 sec eccentric)
b) Glute Ham Raises – 5×8 or 5×5 Lower from the top slowly

7/27/2022 – WOD

Strength
2 Cleans + 2 Jerks – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 2 min. Try to squat at least one of the cleans.

Conditioning
For Time
20/16 Cal Ski
9 Clean n Jerks 205/135#
30/24 Cal Ski
12 Clean n Jerks 185/125#
40/32 Cal Ski
15 Clean n Jerks 155/105#
—Rest 3 minutes
50 GHD Sit-ups For Time

WOD Notes: Goal is 10-14 minutes. CnJ should be 70/65/55% by rd. I’d recommend singles the entire time even on the light barbell at the end. GHD scale = 30-40 reps or weighted sit-ups.

Assistance
a) Bent-over One Arm DB Rows – 4×10 (each arm – heavier than last wk)
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)