Conditioning
3 RFT w/ Partner
120/100 Cal Ski
200m Sled Drag + 400m Run + 200m Sled Drag 135/90#
30 Power Snatches (increase every rd)
WOD Notes: Goal is sub 40 minutes. PS = M: 135/155/175#, F: 95/105/115#. Should be touch n go for 3 reps or so on the first barbell then quick singles on the 2nd/3rd bar.
Strength
a) Reverse Lunges – 1×14, 1×12, 1×10, 1×8, 2×6 (each set should be challenging)
b) DB Z Press – 5×8 (slow Eccentric)
—Superset a/b every 4 min. Barbell can be on your back for part (a) & do all the reps with one leg before switching. Do the weaker leg first. Try to not leave more than 1-2 reps in the tank for each movement.
Conditioning
18 Min AMRAP w/ Partner (interval)
6 Push Jerk (increase every 2 rounds)
10 T2B
12/10 Cal Row
WOD Notes: Goal is to finish each round in under 1:30. PJ = M: 165/185/205#, F: 110/125/135#. Weights should be around 60/65/70%. T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the row!
Assistance
a) L-Sit/Tuck (paralletes) – 10×20 Sec (rest 40 Sec between)
b) Cable Tricep Pushdowns – 4×12
Strength
a) RDL – 5×6 @ 75%+
b) 7 (DB Lateral Raise + DB Front Raise) x 5 Sets
—Superset a/b every 3:30. Build to a heavy set of 6 for part (a) & heavier than last wk.
Conditioning
For Time
15-20-25 Hang Power Cleans (increase by rd)
2-3-4 Rope Climbs 20ft
400-600-800m Run
WOD Notes: Goal is 15-19 minutes. HPC = M: 145/165/185#, F: 100/110/125#. You should be able to do the 15 unbroken, but break up the round of 20 & 25. Use around 55/60/65% by rd. RC sub = 7 RR / RC. Run sub = 300/400/500ft versa climber.
Assistance
a) GHD Sit-ups – 35/30/25/20/15 (weighted)
b) One Arm Bent-over Rows – 4×12 (slow eccentric + pause each rep)
Strength
a) Bench Press (specialty bar) – 6×4 @ 80%+, 1 ME @ 70% (10+)
b) Straight Bar Bicep Curls – 5×10 (heavy)
c) GHR or Hamstring Sliders – 3×15 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.
Conditioning
5 RFT
10 Devil Press 55/40# DB’s
15 Box Jump Overs 24/20″
20 Weighted Sit-ups 25/15# DB
WOD Notes: Goal is 14-18 minutes. You don’t have to stand up on the BJO’s, so stay low when you land and step off the box. Hold the DB behind the head for the sit-ups or go heavier and hold on your chest while anchoring feet to the ground with your DP DB’s.
Assistance
a) Tabata: 12 Rounds – Alternate between Hollow Rocks & Hollow Holds
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
Conditioning
For Time w/ Partner
800m Run
40 Power Snatches 135/95#
80 T2B
50 Push Jerks 165/110#
800m Run
50 Push Jerks 185/125#
80 T2B
40 Power Snatches 165/110#
800m Run
WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, hanging knee raises, or v-ups. The entire WOD is “you go, I go” minus the runs. Run sub = 1 million meters on the bike each set. Snatch weight should be a little lighter than the PJ.
Strength
a) Reverse Lunges – 6×8 (2-3″ Deficit – build to a heavy set of 8)
b) Wide Grip Strict Pull-ups – 5×10
—Superset a/b every 4 min. Barbell can be on your back for part (a) & do all the reps with one leg before switching. Do the weaker leg first. Use a pulley or band for part (b) if necessary.
Conditioning
15 Min AMRAP Ladder
5-10-15-20-25-30 Cal Row
15-30-45-60-75-90 Double Unders
***After each round, do 2 Turkish Get-ups 50/35# DB (RX+ = 60/40#)
WOD Notes: Goal is to get into the round of 30/90/2. Calories are the same for men & women. DU sub = 20/40/60/80/100/120 Singles or 2x feet on the versa climber. Turkish get-ups are one each arm.
Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12
Strength
a) RDL – 5×7 @ 70-75%+
b) 6 (DB Lateral Raise + DB Front Raise) x 5 Sets
—Superset a/b every 3:30. Build to a heavy set of 7 for part (a) & heavier than last wk.
Conditioning
20 Min AMRAP w/ Partner (interval style)
4 Power Cleans @ 75%
1 Rope Climb 15ft
10/8 Cal Bike
WOD Notes: Goal is to get 8+ rounds each (16 total). Partner A will do all the work while Partner B rests. Approach this as about 1:15 on / 1:15 off. PC should be relatively quick singles, but feel heavy! RC sub = Climb 12ft or do 7 RR. SPRINT the Bike!!!
Assistance
a) GHD Sit-ups – 30/25/20/15/15/15 (weighted)
b) One Arm Bent-over Rows – 4×12 (slow eccentric + pause each rep)
Strength
a) Bench Press (specialty bar) – 5×5 @ 80%+, 1 ME @ 70% (10+)
b) DB Bicep Curls – 5×10 (heavy)
c) GHR or Hamstring Sliders – 3×15 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.
Conditioning
3 RFT
250m Sled Drag 90/60#
25 Russian KB Swings 88/70# (RX+ = 100+ / 88#)
25 Burpees
WOD Notes: Goal is 15-19 minutes. You should be able to run/walk with the sled. Swings should be heavier than normal. Burpees are regular where you barely jump off the ground with hands up.
Assistance
a) 60 Sec on / 60 Sec off x 6 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)
Strength
a) Box Squats – 6×5 @ 75%+
b) Straight Arm Lat Pull-down – 5×10
—Superset a/b every 3:30. Try to hit at least 3 heavy sets for part (a). Box should be just below parallel. Sit down & back to the box, pause w/o rocking forward & explode it.
Conditioning
5 RFT
12 Goblet Squats 100/70# DB/KB
10 Box Jumps 30/24″
20/16 Cal Ski
WOD Notes: Goal is 11-16 minutes. GS should be heavy for 12 reps. You will hold the DB/KB vertically against your chest. You must stand up on the box for the BJ’s. No step-ups allowed!!!!! Jump on a lower box or stack a few plates. Jumping is a completely different/taxing movement than step-ups. SPRINT the last Ski at the end!
Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)
