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6/27/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×5 (each leg – 5R + 5L – heavier than last wk)
b) DB Pull-over – 5×8 (heavy – use 1 DB)
c) DB Bicep Curls – 5×8 (2 sec eccentric)
—Superset a/b/c every 4 min. Elevate rear foot on bench for SS (use about 3ft lengths from bench). It’s preferred to have a barbell in the front rack, but you may hold KB/DB at your side.

Conditioning
75 GI Janes For Time
*Every 1:30, starting at 0:00 do 10 Wall Balls 20/14#  (RX+ = 30/20#)

WOD Notes: Goal is 12-16 min. You should be able to have around 50-60 sec each round to get as many GI Janes as you can. Choose a bar that’s above your reach if you can do a strict pu. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5×6 (weighted = advanced)

6/25/2022 – WOD

Conditioning
2 RFT w/ Partner
400m Sled Drag 135/90# + HR Push-ups (wod notes)
60 Deadlifts 245/165# (55%)
60 Push Jerks 155/105# (55%)
100/80 Cal Row

WOD Notes: Goal is sub 35 min. Sled Drag = You will stop at the Cantel Sign, Eggs Sign, Cantel Sign & do 30 HR Push-ups (RX+ = 40) with your partner. So each round you will stop 3x & do a total of 45 PU each (RX+ = 60) per round. DL/PJ should be moderately heavy to where you can keep moving the entire time for the most part & not have to take long breaks. You should load weights to where you only have to take off one heavy plate on the outside for the PJ.

6/23/2022 – WOD

Strength
3 Position Snatch – Floor + Low Hang + Hang: 5 Sets
—1 Set every 1:45. Stay between 70-80%

Conditioning “13 Min Clock”
For Time
12 Hang DB Snatches 90/60#
20/16 Cal Ski
24 Hang DB Snatches 70/50#
40/32 Cal Ski
36 Hang DB Snatches 60/40#
60/48 Cal Ski
***Max Box Jump Overs 30/24″ in remaining 13 Minutes

WOD Notes: Goal is to have about 1-2 minutes on the box jump overs at the end. It’s up to you if you want to alternate hands on the DB Snatches. The 12 should be heavy but unbroken. The 24 should feel challenging unbroken if possible or break it up once. The 36 should be broken up 1-2x max.

Assistance
a) DB Reverse Flies – 4×15
b) Dips (Bar/Ring) – 5×10

6/22/2022 – WOD

Strength
a) 4 Shoulder Press + 4 Push Press – 5 Sets @ 80%+ of both 
b) Ring Rows – 5×8 (pause at top of each rep)
—Superset a/b every 3 minutes. After your 4 presses, your partner will immediately load more weight on bar to do your 4 PP right away.

Conditioning
10 RFT
3 (1 Front Squat + 1 Thruster)  (M: 155/175#) (F: 105/115#)
6 C2B Pull-ups  (RX+ = 8 C2B or 3-4 Bar MU)
150m Run

WOD Notes: Goal is 14-18 min. Rd 1-5 = the ligher weight & Rd 6-10 = heavier weight. Barbell should feel heavier than normal for thrusters. Reason for this complex is to get some moderately heavy squat volume in since we haven’t squatted this wk & still get some thrusters in but not tax the overhead since there a bunch in the strength. C2B sub = chin over bar or banded pu.

Assistance
a) DB Lateral/Front Raises – 3×15 each
b) GHD Sit-ups – 5×15 (weighted)

6/21/2022 – WOD

Strength
a) Hex Bar DL or Sumo DL – 2×5@75%, 2×4@80%, 1×3@85%, 1×2@90%+
b) DB Skull Crushers – 5×8 (heavy)
c) Hollow Hold – 5×30-45 Sec
—Superset a/b/c every 4 minutes

Conditioning “18 Min Cap”
50 Power Cleans For Time @ 60/70/75%
***Every 1:45, starting at 0:00,
ODD Rds = 60 Double Unders
EVEN Rds = 3 Wall Walks  (RX+ = 4 WW or 50ft HSW)

WOD Notes: You should be able to have about a minute each round to get as many power cleans. You will do 5 rds of each at the most. You will change weights after the 20th & 40th rep (3 separate weights). DU sub = 100 singles, 120ft versa, or 30 Jumping jacks. WW sub = 2 or 1.5 laps around box.

Assistance
a) Glute Ham Raises or Hamstring Sliders – 4×10 
b) One Arm Farmers Hold (KB or DB) – 2×60 sec each side (heavy)

6/20/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg – 6R + 6L – heavier than last wk)
b) DB Pull-over – 5×10 (heavy – use 1 DB)
c) Seated DB Bicep Curls – 5×10 (2 sec eccentric)
—Superset a/b/c every 4 min. Elevate rear foot on bench for SS (use about 3ft lengths from bench). It’s preferred to have a barbell in the front rack, but you may hold KB/DB at your side.

Conditioning
5 RFT
15 (Burpee + T2B)
20/16 Cal Assault Bike

WOD Notes: Goal is 13-17 min. Each burpee & T2B = 1 rep. If you can’t do a T2B you can pull your knees as high as you can. Both movements should take between 60-90 sec/rd & you’ll spend about the same amount of time on both.

Assistance
a) Weighted Plank: 10 Sets – 30 sec on / 30 sec off
b) TKE (use heavy band) – 3×25 each leg

6/18/2022 – WOD

Conditioning “35 min cap”
3 RFT w/ Partner
800m Run
8 Rope Climbs 15ft  (RX+ = 20ft)
30 Squat Cleans (m: 135/165/195#) (f: 95/105/125#)

WOD Notes: Goal is to get under 35 min cap. Weights are 45/55/65% by rd. You may break up the work anyway you’d like but try to do even amount of reps. RC sub = 2x pulleys, 5 RR/RC, 2x up/downs. or 5 strict pu/rc. 

6/16/2022 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor: 5 Sets
—1 Set every 2 minutes. Stay between 70-80%

Conditioning
18 Min AMRAP
20/16 Cal Row
15 T2B
5 Hang Snatch + 10 OHS 135/95#  (RX+ = 155/105#)

WOD Notes: Goal is 5+ rds. T2B sub = T2R, weighted su/LR. No scaling reps. You may front squat if your OH mobility is limited. 

Assistance
a) DB Reverse Flies – 4×15
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes

6/15/2022 – WOD

Strength
a) 5 Shoulder Press + 5 Push Press – 5 Sets @ 80% of both
b) Inverted Rows (BB in rack) – 5×8
—Superset a/b every 3 minutes. After your 5 presses, your partner will immediately load more weight on bar to do your 5 PP right away. Inverted rows – you may elevate feet on bench or put weight on your chest to add difficulty.

Conditioning
For Time
60 Burpees (to target) 
400m Sled Drag 100/70#  (RX+ = 125/90#)
75/60 Cal Ski

WOD Notes: Goal is 12-17 minutes. Choose bar just above your reach if possible. Sled Drag should feel moderately heavy. Choose a weight to where you can get into a rhythm of run/walk every 15-20 seconds. Wear a belt around the hips to help isolate the glutes & take a load of the low back. 

Assistance
a) DB Lateral/Front Raises – 4×10 each
b) GHD Sit-ups – 8×10

6/14/2022 – WOD

Strength
a) Hex Bar DL or Sumo DL – 5×3 @ 75-80%
b) Tricep Push-down (pulley) – 5×8 (heavy)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 4 minutes

Conditioning
12 Min AMRAP
70 Double Unders
12 Deadlifts 275/185# (60%)
12 C2B Pull-ups  (RX+ = 6-8 Bar MU)

WOD Notes: Goal is 4+ rds. DL should be at least 3-4 at a time or very quick singles if you choose to do that. C2B sub = chin over bar, banded pu, or 15-18 RR. 

Assistance
a) Glute Ham Raises – 4×10
b) Pallaf Presses – 3×30 sec each side