Conditioning
3 RFT w/ Partner
100/80 Cal Row
40 Thrusters 135/95#
6 Rope Climbs 18ft
20 Clean n Jerks 185/125#
WOD Notes: Goal is sub 40 minutes. Break up the work as needed. RC sub = Climb 12-15ft, 8 RR/RC or 6 Strict PU. CnJ = 65% (somewhat quick singles, but shouldn’t feel super light).
Strength
a) Deadlift – Build to a heavy single or 5×6 @ 75% (no touch n go)
b) DB Lateral Raises – 4×12
—18 Min Clock. Superset a/b as needed. If you maxed your Hex Bar DL last week, I’d recommend doing the 5×6 rep scheme. Partner up to save time.
Conditioning
5 RFT
400m Run
12 Burpees to Target (RX+ 15)
6 Dball/Bag Over Shoulder 150/115#
WOD Notes: Goal is 15-19 minutes. If you can’t run a sub 2 min (400m), cut it back to 250m. Choose a pull-up bar just above your reach for the burpees. Dball/bag should be heavy, but if you want to go lighter that’s fine. Run sub = 250ft versa (if you biked Monday). If you didn’t didn’t come in Monday, you can choose between the versa or 800m Bike.
Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15
Strength
a) Bench Press – Find a heavy single, then 2x ME @ 70% (10+ reps)
b) One Arm Farmers Hold (use straps) – 3×45 Sec (each arm) – HEAVY!
c) TIb Raises – 3×15 (TIb bar) or 3×20 (against wall)
—20 Min to get this work done. Superset a/b/c as needed. Do a quick warm-up & get started fast. You should be needing to put the weight down at the :45 sec mark for part (b). You may march in place too if necessary.
Conditioning “18 Min Clock”
1:30 Min AMRAP x 12 w/ Partner (interval)
8 Sumo DL High Pull 135/95# (RX+ = 155/105#)
12 Box Jump Overs 24/20″
Max Cal Ski
WOD Notes: Score = total cals w/ your partner. Goal is to have 35-45 sec to ski each round. Try to touch n go all of the SDHP if possible & go heavier than normal, since you have rest. The interval is 1:30 of work / 1:30 of rest for 6 rounds each. Try to push the ski!!
Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 8 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets
Strength
a) Front Squat – 18 Min to Find a Heavy Single, or 5×5 @ 80%
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b as needed. 18 Min to get this work done.
Conditioning
15 Min AMRAP
12/10 Cal Bike
6 Laps Bear Hug Sandbag Carry 125/90#
12 DB Hang Cleans 50/35# (RX+ = 60/40#)
WOD Notes: Goal is 5+ rds. 1 Lap = 5 mats for the carry. Bag should be a little lighter than normal & unbroken. DB should be unbroken as well, but get challenging during the later rounds.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15
Conditioning
For Time w/ Partner
60 Power Snatches 135/95#
30 C2B Pull-ups
60 Front Rack Lunges 185/125#
30 C2B Pull-ups
60 Power Cleans 185/125#
30 Burpee Pull-overs (Partner holds Sandbag for :45 sec)
***800ft Versa Climber at some point in the WOD
WOD Notes: Goal is 25-30 minutes. C2B sub = chin over bar or banded pu. If you can’t do a pull-over you will do 50 burpees each. The burpee pull-over = 2 burpees + 1 pull-over. Switch every 100ft for the versa.
Strength
Hang Power Clean + Hang Sq Clean – 1 Set Every 1:15 x 10
—Work up to a heavy complex. If you reach your HPC max & it’s holding you back from going heavier on the Hang Sq clean, you can just switch to a heavy single for that.
Conditioning
8 RFT
3 Wall Walks
6 Front Squats 155/105# (RX+ = 185/125#)
12/10 Cal Ski
WOD Notes: Goal is 14-18 minutes. WW sub = 24 shoulder taps or a mix of both WW & ST. FS = 60% (should be unbroken but challenging towards later rounds). Reset the monitor after each round.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)
Strength
a) Hex Bar DL – 2×5 @ 60-70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+
b) Dips (bar/ring) – 5×8 (use a band or weight as needed)
—18 Min Clock to get this work done. Superset a/b as needed. Go for PR if you feel strong!
Conditioning
5 RFT
8 Deadlifts @ 65-67%
2 Rope Climbs 15ft
12 Bar Facing Burpees (RX+ = 15)
—Rest 1 minute between rounds
WOD Notes: Goal is under 2 minutes/round. DL = Moderately heavy to where the 8th rep gets somewhat difficult by the 4th round (maintain good form or lower the weight). You can break them up into 2 sets if necessary. RC sub = climb 10-12ft, 12 Ring Rows, or 8-10 Strict Pull-ups. Try to jump over the bar for the burpees & push the pace, since you have 1 minute rest each round to gather yourself before the deadlifts. Score = total time including the rest.
Assistance
a) GHD Sit-ups – 4×25 (weighted) -rest 60 Sec between
b) DB Reverse Flies – 4×15
Strength
a) Push Press – 2×5 @ 60-70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+
b) Glute Ham Raises – 4×12 or 4×15 Hamstring Sliders
—18 Min Clock. Superset a/b every 3:30. Find a new PR if you feel strong!
Conditioning – “20 Min Cap”
2 RFT w/ Partner
100/80 Cal Row
80 T2B
40 Push Jerks (increase after round 1)
WOD Notes: Goal is to get under the 20 Min Cap. Break up the work as needed. SPRINT the row & make transitions fast, since you have built in rest! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU. PJ = M: 185/205#, F: 125/135#. You should have to break up the first bar in 2-3 sets & 2nd bar 3-4 sets each. BB = 65/70%.
Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets
Strength
a) Back Squat – 18 Min To Work up to a Heavy Single, 1×12 @ 65-70% or 5×5 @ 80%
b) DB Pull-over (1 DB) – 5×8 (heavy – 3 Sec eccentric)
—Superset a/b as needed. Go for a PR if you feel strong.
Conditioning
15 Min AMRAP Ladder
4-8-12-16-20-24…Cal Bike
15-30-45-60-75-90…Double Unders
***after each round, 5 Dball/Bag Over Shoulder 150/115#
WOD Notes: Goal is to get to the round of 24-90-5. Girls cals = 3-6-9-12-15-18-21…etc. DU sub = 2x singles, 2x Feet on Versa, plate hops or jumping jacks. Try to use a heavy sandbag.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15
Conditioning
For Time w/ Partner
150 Wall Balls 30/20# to 10/9.5ft
30 Syncro Step-ups 30/27″ Box
150 Sit-ups (RX+ = weighted)
30 Syncro Step-ups 30/27″ Box
100 DB Hang Cleans 50/35#
30 Syncro Step-ups 30/27″ Box
100 DB Push Presses 50/35#
30 Syncro Step-ups 30/27″ Box
50 DB Ground to OH 50/35#
30 Syncro Step-ups 30/27″ Box
100 Burpees
WOD Notes: Goal is sub 35 minutes. Each person does 30 step-ups at the same time each set. Everything else is split in half. Try to use a high box for the step-ups, since they aren’t weighted. WB & the DB work are “you go, I go”. The burpees are at the same time at the end.
