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4/4/2022 – WOD

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

Conditioning
12 RFT w/ Partner (6 rds each)
6 Hang Power Cleans @ 60%+
10 Bar Facing Burpees  (RX+ = 12)
6 Push Jerks @ 60%+

WOD Notes: Goal is 70-90 sec/rd. Try to push the pace each round since you will have about 1:1 work to rest ratio. Do 12 burpees if you’re fast at them. Increase weight every 2 rounds. RX M = 165/185/205, F = 105/125/135

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm DB Presses – 3×10 each arm (control tempo)

4/2/2022 – WOD

Conditioning “45 min cap”
3 RFT
80/60 Cal Ski
6 Rope Climbs 15ft  (RX+ = 20ft)
—Rest 1 minute then:
3 RFT
40 Thrusters (m: 115/135/155#) (f: 75/85/105#)
250m Sled Drag 100/60#

WOD Notes: Goal is to make it under 45 min cap. You may break up work as needed. RC sub = 2x updowns/heavy pulleys or 5 strict pu/rc. You should be able to do 10 in the a row for the light bar then 5’s on the med/heavy bar for the thrusters.

3/31/2022 – WOD

Strength
a) Deadlift – 5×2 @ 80-85%+
b) Dips (bar or ring) – 5×10 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.

Conditioning
2 Min AMRAP x 10 w/ Partner
10 Deadlifts @ 60-65%
3 Wall Walks  (RX+ = 5 WW or 60ft HSW)
Max Cal Row
—Rest 2 minutes between rds. Score = total cals with partner.

WOD Notes: You will do 5 rounds each. The row should be 95%+ effort. Goal is to have at least 1 min to row hard. 

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

3/30/2022 – WOD

Strength
Snatch – 1 EMOM x 12
—Start @ 70% & work up to a heavy single

Conditioning
For Time
15 Power Snatches 135/95#  (RX+ = 155/105#)
40/30 Cal Ski
40 Laps Shuttle Run (20 w/bag or Ball + 20 no weight)
40/30 Cal Ski
15 Power Snatches 135/95#

WOD Notes: Goal is 12-16 min. PS = 65% of PS. 1 Lap = 6 mats for the carry (shoulder). Pick a ball/bag (125/80# = RX) that you can move the entire time without dropping for 20 laps. Dump ball/bag off to the side after 20th lap. Both feet must cross line at both ends of gym. 

Assistance
a) Barbell Skull Crushers – 4×10 (control eccentric)
b) Tabata Hollow Hold: 10 Rounds

3/29/2022 – WOD

Strength
a) Specialty Bar Squat – 5×2 (1 Pause +1 Reg) @ 87%+, 1×8-10 Reps @ 75%
b) Straight Arm Lat Pulldown (pulley) – 4×10 (2 sec negative)
—Superset a/b every 3 minutes

Conditioning
6 RFT
4 (2 Back Squat + 2 Lunges) 165/105#  (RX+ = 185/125#)
8 C2B Pull-ups  (RX+ = 5 MU)
50 Double Unders  (RX+ = 60)

WOD Notes: Goal is 11-15 min. You will do 2 BS+2 Lunges & repeat that 4x/rd. Use around 45% of BS or even less if you’re not proficient with lunges. C2B sub = chin over bar or banded PU. DU sub = 25 DU, 25 JJ + 25 MT climber, or 100ft versa. 

Assistance
a) Trunk Rotations (pulley) – 3×10 each side 
b) Incline Seated DB Curls – 4×10 at same time

3/28/2022 – WOD

Strength
Clean n Jerk – 1 EMOM x 10 @ 80%+
—Work up to a heavy single & go for a PR if you feel good

Conditioning
5 RFT
8 Devil Clean n Jerk 60/40# DB’s
12 T2B  (RX+ = 15)
18/14 Cal Assault Bike

WOD Notes: Goal is 15-18 min. You should be using at least 5# more than you normally use for a devil press. Devil CnJ = Bring DB’s to shoulder then OH. You will probably press them instead of jerk. T2B sub = T2R, weighted su/leg raises. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) BB Strict Press – 1×10, 1×8, 1×6, 1×4, 1×3, 1×2 (all sets should go to failure)

3/26/2022 – WOD

Conditioning “30 Min Cap”
2 RFT
6 (60 Double Unders + 8 GI Janes)
20 (Power Snatch + Hang Sq Snatch) (RD#1:135/95#, RD#2: 155/105#)
400m Partner Sled Drag 145/100#

WOD Notes: Goal is sub 25 min. DU sub = 30 JJ + 30 Mt climbers or 120ft versa climber. Choose a bar above your reach if you can do a strict pu. Partner A will jump rope while Partner B does GI janes. You may power both snatches if you lack OH mobility (it’s less taxing metabolically). If it’s raining, we will do 100/80 Cal Assault Bike w/ partner.

3/24/2022 – WOD

Strength
a) Deadlift – 5×3 @ 80-85%+
b) Dips (bar or ring) – 4×10 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.

Conditioning
Every 4 min x 5 Sets
6 Deadlifts @ 65-75%
8 DB Bench Press (heavy)
10 DB Pull-overs or 1 Rope Climb 15ft (RX+ = 20ft)
20/16 Cal Row  (RX+ = 25/20)

WOD Notes: This WOD is meant target muscle endurance/hypertrophy more than cardio & act as an active recovery. Lots of chest/back work today as well between the dips/DB bench. You should be able to get around a min rest in between rds. You don’t have to row hard either. You may increase the DL as necessary but stay within %.

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/Front Raises – 3×10 each

3/23/2022 – WOD

Strength
1 Clean + 2 Jerks – 6 Sets
—1 set every 90 sec @ 75-90%+

Conditioning “15 Min Cap”
30 Sq Clean n Jerk For Time 165/105#  (RX+ = 185/125#)
Every 1:30, starting at 0:00 do:
ODD rds = 12/9 Cal Assault Bike
EVEN rds = 12 T2B

WOD Notes: Goal is to avg 3-4 cnj every set. Use around 60% of CnJ (shouldn’t feel super light). You should have 30-45 sec each round on the Barbell. No scaling reps on the cals & T2B. You may do T2R or weighted sit-ups.

Assistance
a) Arnold Shoulder Presses – 5×8 (2 sec eccentric)
b) DB Reverse Flies – 4×15 (2 sec eccentric)

3/22/2022 – WOD

Strength
Hang Snatch + Snatch – 1 Every Min x 5, 1 Every 90 Sec x 5 (10 sets total)
—Stay between 75-90%

Conditioning
10 Min AMRAP
2/1 Cal Ski
2 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
4/3 Cal Ski
4 DB Snatches (alternating) 
6/5 Cal Ski
6 DB Snatches (alternating) 
***Continue pattern for 10 minutes. Score = total reps.
—Rest 3-4 minutes then
For Time
20 Slam Balls 50/30#
200ft Versa Climber For Time

WOD Notes: Goal is to get to the round of 16. Goal is to break 2 min for part 2. You should be able to touch n go the DB every round & muscle snatch it. 

Assistance
a) Barbell Skull Crushers – 5×8 (control eccentric)
b) Tabata Hollow Rocks 10 Rounds