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7/25/2022 – WOD

Strength
a) Back Squat (wk 3)  – 5×4 (1 sec pause) @ 80%+
b) Strict Pull-ups (close-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 Rounds (interval style)
8 Front Rack Lunges (increase each rd)
12 T2B  (RX+ = 15)
18/15 Cal Row
—Rest 90 sec between rounds

WOD Notes: Goal is to be between 1:45-2 min each round. Try to push the rower to 95% effort since you have 90 sec rest. T2B sub = 1/2 T2B + 1/2 T2R, all T2R, or weighted SU/LR. M: 165/175/185/195/205. W: 95/105/115/125/135.

Assistance
a) Weighted Plank – 6 Sets: 45 Sec on / 45 Sec off
b) One Arm High Pulls – 5×8 each arm (control eccentric)

7/23/2022 – WOD

Conditioning “35 Min Running Clock”
3 Rounds w/ Partner
60/50 Cal Ski
40 Overhead Squats (m: 115/135/155#) (f: 75/95/105#)
—Rest 1 minute
3 Rounds w/ Partner
250 Double Unders
24 Power Snatches (m: 135/155/175#) (f: 95/105/115#)
***Max Cal Ski in Remaining Time

WOD Notes: Goal is to have 5+ minutes to ski at the end. You may break up the work as needed with your partner. You should be done with the first couplet in under 15 minutes & the 2nd couplet should take a little less time. OHS sub = front squats. I’d recommend switching every 10 reps. The last barbell should feel challenging for 10 unbroken. 

7/21/2022 – WOD

Strength
2 Cleans + 3 Jerks – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 2 min. Try to squat at least one of the cleans.

Conditioning
5 RFT
10 DB Cleans 70/45#
12 T2B
10 DB Incline Bench Press 70/45#
250m Run

WOD Notes: Goal is 15-18 min. DB’s should be challenging to do 10 reps unbroken for both movements. You will most likely need 2 sets up DB’s unless your BP is really strong. I’d recommend using 5-10# less than your regular flat bench DB’s since it’s more range of motion & works upper pecs/shoulders. T2B sub = T2R, weighted sit-ups or leg raises. Pace the run each round to allow upper body to recover except the final run.

Assistance
a) Bent-over One Arm DB Rows – 4×12 (each arm – heavier than last wk)
b) 15 GHD Hold + 15 GHD Sit-ups + 15 GHD Hold x 5 Sets

7/20/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×5 @ 70-72% (heavier than last wk)
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning – “10 Min Clock”
7 RFT
7 Thrusters 135/95#
1 Rope Climb 20ft OR 7 C2B Pull-ups
***Max Cal Row in Remaining Time

WOD Notes: Goal is to have 3+ minutes on the rower at the end. Record time & # of calories. Thrusters should be unbroken each round, but feel somewhat challenging. You may do chin over bar, climb 15ft, or banded pu.

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

7/19/2022 – WOD

Strength
a) Bench Press – 5×5 @ 72-77% + 1 ME @ 65% (10-12 reps)
b) One Arm Farmers Carry – 3×50 yard (each arm – heavy)
—Superset a/b every 3:30. 3 Pause just above chest + 2 Pause on chest). Walk across the street w/ (R) arm then walk back with (L) arm. Heavier than last wk!

Conditioning
5 RFT
10 (Push-up + Burpee Box Jump Over 24/20″)
150m Sandbag/Dball Carry (shoulder) 125/80#

WOD Notes: Goal is 11-15 minutes. Try to do the push-ups as strict as possible. You should carry a ball/bag that you can jog slow with every round. You should not be walking with it!! You will go to the “Cantel” Sign & we’ll start the carry 10 yards into the parking lot to shorten it a bit.

Assistance
a) DB Skull Crushers – 4×12
b) Banded Hollow Rocks – 8×30 Sec on / 60 Sec off

7/18/2022 – WOD

Strength
a) Back Squat (wk 2)  – 5×5 (1 sec pause) @ 77-80%
b) Strict Pull-ups – 4×10  (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
2 Rounds of “DT” 155/105#
25/20 Cal Assault Bike
1 Round of Heavy “DT” 205/135#
25/20 Cal Assault Bike
2 Rounds of “DT” 155/105#
25/20 Cal Assault Bike

WOD Notes: Goal is 12-17 minutes. DT = 12 DL + 9 Hang Power Cleans + 6 Jerks. The middle round should feel HEAVY to where you have to break up DL & HPC a few times!!! You should be able to move through DL quick & break up the HPC once on the lighter barbell.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×10 each arm (control eccentric)

7/16/2022 – WOD

Conditioning “40 Min Cap”
4 RFT w/ Partner
400m Run
30/30/20/20 Power Snatches by rd (m: 135/165#, f: 95/105#)
30 GI Janes
40/40/30/30 Back Rack Lunges by rd (m: 165/195#, f: 105/125#)

WOD Notes: Goal is under the 40 min cap. You will run together & go GI Janes at the same time. You will use the same weights for rounds 1/2 & then switch for rounds 3/4. First bar should feel fairly light to where you can touch n go a few reps & do 10 lunges at a time. The 2nd bar should be quick singles & 10 lunges, but feel very challenging. 

7/14/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×5 @ 70%
b) DB Seated Shoulder Press – 5×8 (2 arms at same time)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
12 Min Clock – 3 Rounds
30/23 Cal Row
20 DB Snatches (alternating) 70/50#
***Max Wall Balls in remaining time 20/14# to 10ft

WOD Notes: Goal is to have 2+ min to get as many WB. DB Snatches should be done in 1-2 sets max & you can muscle snatch them. You should alternate every rep & have both heads hit the floor. 

Assistance
a) Bent-over One Arm DB Rows – 4×12 (each arm – heavy)
b) 15 GHD Hold + 15 GHD Sit-ups + 15 GHD Hold x 4 Sets

7/13/2022 – WOD

Strength
3 Cleans + 3 Jerks – 6 Sets @ 75-80%
—One Set every 2:30. Try to squat at least one of the cleans.

Conditioning
1 Min AMRAP x 18 w/ 2 other people
5-7 Muscle-ups OR 8-12 T2B
***Max Cal Assault Bike

WOD Notes: Score = total cals between the 3 of you. Each athlete will do 6×1 minute with 2 minutes rest each rd, so that means you should try and sprint the assault bike as much as possible!!!!! You should have a minimum of 30 secs to SPRINT, so pick a number of MU/T2B to where you have that time on the bike!

Assistance
a) Lateral/Front Raises – 4×10 each
b) Tibialis Raises – 3×25 (against wall)

7/12/2022 – WOD

Strength
a) Bench Press – 5×5 @ 70-75% + 1 ME @ 65% (10-12 reps)
b) One Arm Farmers Carry – 4×50 yard (each arm – heavy)
—Superset a/b every 3:30. 2 Pause just above chest + 3 Pause on chest). Walk across the street w/ (R) arm then walk back with (L) arm. Go Heavy!!

Conditioning
4 RFT
25 Russian KB Swings 88/70#
25/20 Cal Ski
75 Double Unders

WOD Notes: Goal is 13-17 min. KB swings should be done in 1-2 sets each rd. Hinge your swing (don’t squat them)! DU sub = 35-40 DU, 125 singles, or 150ft versa. 

Assistance
a) DB Skull Crushers – 4×10
b) Banded Hollow Rocks – 6×30 Sec on / 60 Sec off