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2/22/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 4×8 @ 65-70%
b) DB Bent-over Rows – 4×10 each arm – heavy
—Superset a/b every 3 minutes. This week is all about getting used to the new bar that you choose. Try to use the same bar each week if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.

Conditioning
15 Min AMRAP – “Open WOD 19.1”
19 Wall Balls 20/14# to 10/9ft Target
19 Cal Row

WOD Notes: This is a repeat from exactly 3 years ago. Goal is 6+ rounds. Try to do the wall balls in 1-2 sets every round and keep a steady pace on the rower (avg 20-30 strokes/min). 

Assistance
a) Hollow Rocks – 10 Rounds Tabata
b) Straight Arm Lat Pulldown (pulley) – 5×8 (heavy)

2/21/2022 – WOD

Strength
Clean + FS + Hang Cl + FS + Jerk – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end

Conditioning
7 Min AMRAP – “Open WOD 13.4” (Compare to 2/15/2017)
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
***If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

WOD Notes: Click link to see what you got 5 years ago if you were around then. Score = total reps. CnJ should be 45% of your max, so should feel light to where you can do very quick singles or touch n go a few reps in the beginning, but be careful of your grip for T2B. T2B sub = T2R, Hanging knee raises, or weighted su/leg raises. Do the assistance work since you should have some time at end of class.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Z Press (2 Sec eccentric) – 5×8

2/19/2022 – WOD

Conditioning “30 Min Clock”
10 RFT w/ Partner
10 Power Snatches (increase every 2 rds: 2nd rd of each weight = sq)
20 HR Push-ups + 10 Bar Facing Burpees
20/16 Cal Assault Bike  (RX+ = 24/20)
***In remaining time, work up to a heavy snatch single

WOD Notes: Goal is to finish under 25 min so that you have a few heavy attempts at the end. PS/Bike are “you go, I go”. HR PU/Burpees – You work at the same time and everything is cut in half. M: 115/135/155/175/185#. F: 75/85/95/105/125#. You may power all the snatches if mobility is limited, but go a little heavier on each set.

2/17/2022 – WOD

Strength
Snatch – 1 EMOM x 12
—Work up to a heavy single by the end. Start @ 70%

Conditioning
Every 5:00 x 4 Sets
20 DB Snatches (m: 50/60/70/80#) (f: 35/40/45/50#)
3 Wall Walks  (RX+ = 5 WW or 72ft HSW)
75m Backwards Sled Drag 70/45#
Run 250m
75m Backwards Sled Drag 70/45#

WOD Notes: The goal is to get 45-60 sec of rest each rd & WOD isn’t meant to be super intense. First DB should feel really light to where you can switch mid air. Should also be able to switch on the heavier rds as well. WW sub = Walk around a box in pike position 1.5x or 20-25 shoulder taps. You should be able to walk backwards fast on the sled. You will stop at the “Cantel” sign and run to the Eggs sign & back to your sled. 

Assistance
a) L-Sit/Tuck (Pegboard) – 15 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)

2/16/2022 – WOD

Strength
a) Back Squat – Work up to 95%+ & 1×8-10 @ 70%. Go for PR if you feel strong!
b) Straight Arm Pull-down (pulley-bar) – 5×8
—You will have a 15 Min clock to get all this work done. You don’t have to pause the squat.

Conditioning
12 Min AMRAP
12 Front Squats 135/95# 
25 Double Unders
12 C2B Pull-ups  (RX+ = 6 Bar MU)
25 Double Unders

WOD Notes: Goal is 5-7 rds. FS should be 45% of 1RM & unbroken or done in 1-2 sets each rd. DU sub = 12 DU, 30 sec of DU attempts or 50ft versa. No singles are allowed! C2B sub = 8-10 reps, chin over bar, or banded Pu. You should only be spending 45 sec max each rd. 

Assistance
a) GHD Sit-up Hold – 6 Sets: 30 sec on / 45 sec off
b) Barbell Bicep Curl & Barbell Skull Crushers: 4×12 each

2/15/2022 – WOD

Strength
a) Shoulder Press – Work up to heavy single
b) Push Press – Work up to a heavy single
c) Weighted Sit-ups (behind head) or GHD Sit-ups – 5×18
—You have 15 Min to get all this work done. Go for PR’s if you feel good!

Conditioning
10 RFT
3 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
6 Push Jerks @ 185/125# (60%)
12/10 Cal Ski

WOD Notes: Goal is 16-21 min. You don’t have to reset monitors. Dball should be heavier than normal or try to use 2 diff weights & do 1 heavy rep & 2 regular weight reps. PJ should be unbroken every round but get challenging towards the later rounds. Use the ski as recovery each rd. 

Assistance
a) Lateral/Front Raises – 4×12 (slow eccentric) 
b) GHD Back Extensions – 4×8 (weight behind head)

2/14/2022 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) One Arm High Rows (pulley) – 4×10 each arm
—Superset a/b every 3 minutes. Try to do same weight as last wk or more.

Conditioning
3 RFT
25 Weighted Burpees 50/35#
25 Box Jump Overs 24/20″
40/33 Cal Row

WOD Notes: Goal is 15-19 min. You will have 2 DB’s for the burpees. Try to bring feet up in between DB’s each time you pick them up & keep neutral spine. You don’t have to open up on the Box Jump overs (no rebounding allowed).

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

2/12/2022 – WOD

Conditioning
3 RFT w/ Partner
150m Sled Drag 200/135#
70/50/30 Thrusters (m: 115/135/185#)  (f: 75/95/125#)
70/50/30 T2B
10/8/6 Rope Climbs 20ft
400m Run

WOD Notes: Goal is sub 40 min. Sled Drag should feel heavy to where you may have to walk fast with it even though I want it to be a slow jog. Thrusters should be broken up into 10’s/5’s/3’s by round (that’s the suggestion). T2B sub = Weighted sit-ups/leg raises or hanging knee raises. RC sub = Climb 12-15ft or 2x heavy pulleys. Run sub = 300ft versa.

2/10/2022 – WOD

Strength
Clean + Hang Clean + Jerk – 6 Sets @ 70-90%
—One Set every 90 Sec. Work up to a heavy complex.

Conditioning “20 Min Cap”
12 RFT w/ partner (interval)
5 Power Clean (increase every 2 rds/person)
5 Push Jerks (increase every 2 rds/person)
15/12 Cal Ski

WOD Notes: Goal is avg 1:30-1:45/rd. You should either try to touch n go or do quick singles on PC. Weights are 60/65/70%. You will do 6 rounds each. Sprint the ski since you will have a good amount of rest each rd!!!!

Assistance
a) L-Sit/Tuck (Pegboard) – 15 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)

2/9/2022 – WOD

Strength
a) Back Squat (1 sec pause) – 1×5@70%, 1×3@80%, 1×2@85%, 3×1@90%+
b) Straight Arm Lat Pulldown (rope) – 4×12
—Superset a/b every 3 min. Work up to a heavy single on squat & make sure to finish the pulldowns early so that you can rest for a heavy single.

Conditioning
5 RFT
10 Sandbag/Dball Squats 150/100#
8 Strict Pull-ups  (RX+ = C2B)
6 Laps Sandbag/Dball Carry (shoulder) 150/100#
60 Double Unders

WOD Notes: Goal is 13-17 min. You will have the ball/bag on your shoulder/upper back for the squats. 1 lap = 6 mats. RD 1/3/5 = Shoulder Carry. RD 2/4 = Bear Hug Carry. DU sub = 1/2 DU or 120ft versa climber by round (no singles allowed). 

Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) Hollow Rocks (Tabata – 10 rds)