Category Archives: WOD

3/28/2024 – WOD

Strength
a) Hex Bar DL – 5×5 @ 75%+ (build to a heavy 5)
b) Dips (Bar/Ring) – 5×8 (use weight or band if needed)
—Superset a/b every 3:30. No touch n go for part (a).

Conditioning
Every 4 Min x 5 Rounds
25/20 Cal Row
15 C2B (Kip) Pull-ups, 8-10 Strict PU, or 5-8 Bar MU
75 Double Unders

WOD Notes: Goal is to have 45 sec+ to rest each round. This will get hard very quick if you try to do it RX, so think about how you can buy yourself some rest each rd while still moving quick. Scale back the cals on rower if you can’t get them done in under 90 secs. DU sub = 40-50 DU, 125 singles, or 150ft versa.

Assistance
a) One Arm Bent-over Rows – 4×12 each arm (heavy)
b) L-Sit/Tuck (Pegboard) – 25 Sec on / 60 sec off x 8 Sets

3/27/2024 – WOD

Strength
Clean + Hang Clean + Jerk – 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy complex. You should try to squat one of them if possible.

Conditioning “20 Min Cap”
5 RFT
10 Hang Power Cleans 165/110#
15 T2B
10 Push Jerks 165/110#
15/12 Cal Assault Bike  (RX+ = 18/15)

WOD Notes: Goal is 16-20 minutes. HPC/PJ = 57-60%. You should be able to go unbroken on the HPC/PJ, but it should get difficult as the rounds progress. It’s also ok if you break them up once/rd, but the rest should be less than 15 seconds. T2B sub = T2R, hanging knee raises, or incline leg raises.

Assistance
a) GHD Sit-ups – 4×25 (weighted)
b) DB Lateral Raises – 5×10

3/26/2024 – WOD

Strength
a) Bench Press (2 pause 1-3″ above chest + 3 pause on chest) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Weight should be similar or a little heavier than last wk.

Conditioning
12 Min AMRAP Ladder
2 Deadlifts @ 55%
3 Cal Ski
4 Deadlifts
6 Cal Ski
6 Deadlifts
9 Cal Ski
***3 Wall Walks to start each round. Continue the pattern until 12 min is up.

WOD Notes: Goal is to get to the round of 3/16/24. Everyone does the same amount of calories today to prevent confusion with counting. DL RX would be 275/185#. WW sub = 2/rd or 8-10 shoulder taps/ww.

Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 10 Sets
b) DB Skull Crushers – 4×12 (control eccentric)

3/25/2024 – WOD

Strength – “18 Min Clock”
a) Front Squat – 2×5 @ 70-75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 4×10 (slow eccentric)
—Superset a/b as needed. Work up to a heavy single for part (a).

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
10 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 10-15 minutes. WB should be done in 1-2 sets each rd. Try to face the box for the BBJO. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm

3/23/2024 – WOD

Conditioning – “35 Min Clock”
3 RFT w/ Partner
60 DB Snatches (alternating) – Increase each rd
4 (8 Strict Pull-ups + 45 Sec Wall Sit (weighted))
80/60 Cal Ski
***Max Double Unders in remaining time.

WOD Notes: Goal is to have about 3-5 minutes to get as many double unders as possible. DB Snatch: M = 60/70/80#, W = 40/50/60#. Use a band or pulley for pull-ups if necessary. You may do C2B for RX+. Wall Sit = DB on lap sitting up vertically (use same weight that you used on that round for snatches).

3/21/2024 – WOD

Strength – “15 Min Clock”
a) Hang Clean n Jerk – 1 EMOM x 12 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – Work up to a heavy single & go for PR
c) DB Front Raises – 4×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Take extra rest if needed as weight gets heavier

Conditioning
10 RFT
3 Wall Walks
5 Power Clean 185/125#
10/8 Cal Assault Bike

WOD Notes: Goal is 15-20 minutes. WW sub = 8-10 shoulder taps in pike position or top of a push-up. PC = 65% (relatively quick singles). You can let the monitor run the whole time & don’t have to reset, but make sure you stay seated until you get all the calories.

Assistance
a) L-Sit/Tuck (Pegboard) – 10×20 Sec (weighted – between knees or feet)
b) Dips (ring/bar) – 5×10

3/20/2024 – WOD

Strength “18 Min Clock”
a) Back Squat – 1×10 @ 50%, 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) DB Pull-over – 5×10 (heavy)
—Superset a/b in the beginning during light squat sets. Work up to a heavy single for part (a) & go for a PR if you feel strong!

Conditioning
10 Min AMRAP Ladder
2 DB Hang Cleans 50/35#
2 DB Thrusters 50/35#
4 DB Hang Cleans 
4 DB Thrusters 
6 DB Hang Cleans 
6 DB Thrusters 
***10 T2B after each round

WOD Notes: Goal is to get to the round of 16/16/10 (72 reps total each of HC & Thrusters + 80 T2b). T2B sub = T2R, GHD SU, or hanging knee raises. Once you get to round 8 or 10, do one less rep on the HC to give yourself a quick break then hit all the thrusters unbroken.

Assistance
a) GHD Sit-ups – 5×20 (first 10 are weighted each set)
b) DB Lateral Raises – 5×10

3/19/2024 – WOD

Strength
a) Bench Press (pause) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (4×12) or Hamstring Sliders (4×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Pause each rep for a sec on the BP.

Conditioning
15 Min AMRAP Burpees
—Every 1:15 x 10 rounds, starting at 0:00 do:
ODD RD = 6 Dball Over Shoulder 150/115#
EVEN RD = 2 Rope Climbs 15ft

WOD Notes: Goal is to have 45-60 sec to do your burpees each round. Dball should be heavy & you may share with someone else if necessary. RC sub = Do 1/round, climb 10-12ft twice, 3 heavy pulleys, 2 strict up/downs. For the burpees, you must leave the ground each rep & stand tall.

Assistance
a) Tabata Hollow Rocks (12 rounds)
b) DB Skull Crushers – 4×10 (control eccentric)

3/18/2024 – WOD

Strength
a) FR Box Step-ups – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows – 5×8 each arm (heavy – control eccentric)
—Superset a/b every 3 minutes

Conditioning
5 RFT
20/16 Cal Row
15 Box Jump Overs 24/20″
20 Russian KB Swings 88/70#

WOD Notes: Goal is 14-18 minutes. Try to hinge your swings instead of squatting them so you really work the glutes/hammies/low back. Stay low on the BJO & try to do the swings unbroken!

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 each arm

3/16/2024 – WOD

Conditioning
For Time w/ Partner
20/40/60/80/100 Cal Assault Bike
6/12/18/24/30 Clean n Jerks (decrease every 2 rounds)
100/150/200/250/300 Double Unders

WOD Notes: Goal is sub 40 minutes. CnJ weight = (70% RD 1&2, 65% RD 3, 60% RD 4/5). Should be slow singles on the heavier weights Rd 1&2 and should get a little quicker as weights decrease. DU sub = 2x singles, or 2x feet on versaclimber.