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4/18/2022 – WOD

Strength
a) 3 Front Squats + 5 Back Squats – 5 Sets @ 75-77% of FS
b) DB Pull-over – 5×8 (heavier than last wk)
—Superset a/b every 3 min. After 3 FS, rack it & immediately go into your 5 BS.

Conditioning
For Time
Buy In: 50/40 Cal Row
6 Rounds
5 Hang Squat Cleans (m: 155/185#) (f: 105/125#)
7 GI Janes
Buy Out: 50/40 Cal Row

WOD Notes: Goal is 14-18 min. Row should take less than 3:30 at the slowest. HSC = RD 1-3 (55%), RD 4-6 = (65%). They should be unbroken all 6 rounds.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups: 5×6 (use band if necessary & make it difficult for 6 reps)

4/16/2022 – WOD

Conditioning
For Time w/ Partner
400m Sled Drag 135/100#
40 Power Snatches 135/95#
400 Double Unders
200 Wall Balls 30/20# to 10/9.5ft
400 Double Unders
40 Power Snatches 165/105#
400m Sled Drag 135/100#

WOD Notes: Goal is sub 30 min. You should be able to run some of the sled drag & not just walk the entire time! Snatches should be 65% & 75% by rd of your power snatch. I’d recommend singles back and forth with partner. DU sub = 1/2 DU or 600 singles (yes I’ll let you do singles). WB should be done in sets of 10 which the ball should be in the air the entire time if possible.

4/14/2022 – WOD

Strength “15 Min Clock”
a) Bench Press – Work up to heavy single, then 3×10 @ 70%
b) Good Mornings – 4×8 (pause at bottom)
—Stay light & work technique on GM if you’re new to them. You will clean the bar up and put on your back for them.

Conditioning
4 RFT
10 Back Rack Lunges 185/125#
4 Wall Walks  (RX+ = 5 WW or 60ft HSW)
25/20 Cal Ski

WOD Notes: Goal is 12-15 min. BRL should be challenging for 10 reps by the 3rd but not feel quite like you’re going to fail. WW sub = walk around a box 2x or walk as high as you feel comfortable.

Assistance
a) BB Skull Crushers – 4×10
b) Hang L-Sit/Tuck (Pegboard) – 4×30 sec

4/13/2022 – WOD

Strength
Hang Power Clean – 2 EMOM x 5, 1 EMOM x 5
—Work up to a heavy single

Conditioning
6 RFT 
6 Power Clean (M: 185/225#) (F: 125/145#)
8 C2B Pull-ups  (RX+ = 12 C2B or 4-6 Bar MU)
250m Run

WOD Notes: Goal is 14-18 min. BB = 65% – RD 1-3, 75% RD 4-6. C2B sub = Chin over bar, or banded PU. 

Assistance
a) GHD Sit-ups – 10×10 (rest 20-30 sec between)
b) DB Bicep Curls – 4×10 at same time

4/12/2022 – WOD

Strength
a) Jerk (rack) – 15 Min to work up to a heavy single, then do 3×10 Strict Press @ 70-75%
b) Hollow Rocks – 5×30-45 Sec

Conditioning
12 Min AMRAP
5/4 Cal Row
4 Push Press 135/95#
4 T2B
10/8 Cal Row
8 Push Press 135/95#
8 T2B
15/12 Cal Row
12 Push Press 135/95#
12 T2B
***Continue Pattern for the remaining 12 minutes

WOD Notes: Goal is to get into the round of 20/20/25 or finish it. PP = 55% of 1RM (should be able to go unbroken through round of 12). T2B sub = T2R, weighted SU/LR. No scaling reps! 

Assistance
a) DB Front/Lateral Raises – 4×10 each
b) DB One Arm High Pulls – 4×10 each

4/11/2022 – WOD

Strength “15 Min Clock”
a) Back Squat – Work up to a heavy single, then do 3×10 @ 70%
b) DB Pull-over – 4×10
—Try to work up to a heavy single quickly, so you can get the 3×10 in. If you feel good go for PR.

Conditioning
For Time
Buy In: 50/40 Cal Assault Bike
5 Rounds
10 (HR Push-up + Burpee)
12 DB Hang Curls 50/35#  (RX+ = 60/40#)
Buy Out: 50/40 Cal Assault Bike

WOD Notes: Goal is 13-18 min. Use a weight to where you can go unbroken on the DB HC, but is challenging. Do your best to make the PU strict (don’t snake it). 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) One Arm High Row Pulley – 4×10 each arm

4/9/2022 – WOD

Conditioning “50 Min Cap”
Complete In Any Order For Time w/ Partner
300/240 Cal Ski
200 Burpee Box Jump overs 24/20″
100 Clusters (Increase every 20 reps)

WOD Notes: RX Weights = M: (115/135/155/175/195) F: (75/95/105/115/125). Goal is to finish in under 50 min cap. You may break up the work as needed in any order. You may scale height of box if necessary to keep moving. You will work at the same time only for the BBJO. 

4/7/2022 – WOD

Strength
Deadlift – 15 Min to Work up to a heavy single

Conditioning
Every 3 Min x 6 Sets
8 DB Bench Press (heavy) 90/45#’s
4 Laps Farmers Carry 90/45#’s
320m Row

WOD Notes: Goal is to stay on the 3 min interval. 1 Lap = 6 mats (36 ft). Try to pick DB’s that will be challenging for 8 reps, to where you’re almost failing by round 4. Men/Women will row 320 meters. It’s up to you how fast you want to row. You should be able to get 45 sec rest each rd. 

Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Rear Raises – 4×10 & 4×15

4/6/2022 – WOD

Strength
Hang Snatch – 1 EMOM x 10
—Work up to a heavy single by the end. Start @ 70%

Conditioning
10 RFT
10 DB Snatches (alternating) (RD 1-5 = 50/35#) (RD 6-10 = 70/50#)
10 T2B
30 Double Unders  (RX+ = 40)

WOD Notes: Goal is 14-18 min. First DB weight should feel really light to where you can transition & pick it up right after the DU. The 2nd DB, you should need a few extra secs before you pick it up, but still try to touch n go. T2B sub = T2R or weighted sit-ups/leg raises (no scaling reps). DU sub = 15-20 DU, 15 mt climber + 15 Jumping Jacks, or 60ft versa.

Assistance
a) DB Skull Crushers – 4×10
b) DB Reverse Flies – 4×15

4/5/2022 – WOD

Strength
a) Specialty Bar Squat – 15 Min to work up to a heavy single
b) Straight Arm Lat Pulldown (pulley) – 4×8 (2 sec negative)
—Try to knock out the Lat Pulldowns early, so you can focus on heavy squat later.

Conditioning
5 RFT
9 C2B Pull-ups  (RX+ = 3-6 MU)
15/12 Cal Assault Bike
21 Wall Balls 30/20# to 10/9ft

WOD Notes: Goal is 15-19 minutes. C2B Sub = Chin over bar, ring rows, or banded pu (no scaling reps). Pick a WB that you can do in 1-2 sets each rd, but go unbroken the last round. C2 Bike = 18/15 Cals.

Assistance
a) Trunk Rotations (pulley) – 3×12 each side 
b) Incline Seated DB Curls – 4×12 at same time