Conditioning
3 RFT w/ Partner
100/80 Cal Row
60 T2B
50 Lateral Burpees Over Bar
40 Overhead Squats (increase by rd)
WOD Notes: Goal is sub 35 minutes. OHS = M: 135/155/175#, F: 95/105/115#. You may sub front squats if OH mobility is limited. 50/60/70% by rd.
Strength – “Week 3″
a) Deadlift – 5×4 (pause 3/4 reps) @ 80-85%, 1 Set @ 70% pause at shins for as long as possible
b) Seated DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. For part (a), pause for sec after the bar gets off the ground for each rep (5-10# heavier than last WK). After you’re done the 5×4, do 1 Rep where you stand it up & lower back down to mid shin & pause for as long as possible & stand it up once after. Shoot for 10+ secs.
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
4 (12 DB Box Step-ups 20” + 4 Wall Walks)
WOD Notes: Goal is 3+ rounds. Partner A will do step-ups while Partner B does the WW. You will switch and do each movement 2x/rd. Leave your foot on the box as you do 6 SU in a row with one leg before switching. Hold (2) DB’s at your side 60/40#’s = RX. Sprint the ski bc you will have rest since it’s interval.
Assistance
a) L-Sit/Tuck (pegboard) – 4x60Sec (rest 90 sec between)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)
Strength
Clean: Hang + Floor + 2 Jerks. 1 Set Every 90 Sec x 8 @ 65%-80%
Conditioning
6 RFT – “Legends Semi Final Event #3”
9 Deadlifts 205/145#
6 Power Cleans 205/145#
3 Jerks 205/145#
WOD Notes: Goal is to get under the 12 Min Cap. Barbell weight should be around 75% of power clean. DL will feel the easiest similar to the “DT” WOD.
Assistance
a) GHD Sit-ups – 3×45 (rest 90 sec between)
b) Dips (bar/ring) – 5×10 (weighted or banded)
Strength – “Week 3”
a) Bench Press (pause) – 5×3 @ 80-85%, 2xME @ 70% (10+ reps)
b) BB Good Mornings – 5×8 (build to a heavy 8 rep)
—Superset a/b every 3:30. Make sure to pause each rep for part (a) & go heavier for both parts. Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).
Conditioning
5 RFT
8 Laps Backwards Sled Drag 115/90#
12 GI Janes (RX+ = 15)
WOD Notes: Goal is 12-16 minutes. 1 Lap = 5 mats (should be a fast walk & get difficult where your legs are burning by the 8th lap). Drag the sled across the line each lap. Cross over the straps behind your back & pin hands at sides to save grip on the sled drag. Pick a pull-up just bar above your reach if you can do a strict pull-up.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Cable Reverse Flies (standing) – 4×12
Strength – “Week 3”
a) Back Squat – 5×4 @ 75-80% (3 Sec Pause, 3 Sec Tempo, 1 1/4, 1 Normal)
b) DB One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3:30. Heavier than last WK for part a.
Conditioning
15 Min AMRAP
12/10 Cal Bike
6 Hang Dball/Bag Cleans 150/115#
40 Double Unders
WOD Notes: Goal is 6+ rounds. Reset the monitor after each round. You may do the first rep of the Dball/bag directly from the floor. You don’t have to alternate but make sure to split reps evenly. DU sub = 60 singles, 20 DU, or 80ft versa.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Single Arm DB Bent-over Rows – 5×8 (each arm)
Conditioning – “For Time w/ Partner”
Buy In: 800m Run
3 RFT
400m Sled Drag 150/115#
10 (2 Power Snatches + 4 Overhead Lunges) – Increase by rd
6 (1 Rope Climb 15ft + 10 HR Push-ups)
Buy Out: 800m Run
WOD Notes: Goal is sub 30 minutes. Try to alternate between running & walking with the sled. PS = M: 115/135/155#, W: 75/95/105#. You may Front Rack Lunge or Back Rack if necessary. Each person does 5 complexes & 3 sets of the RC/PU each round. RC sub = 7 Ring Rows or 1 Strict Up/down where hands are touching on the way down & up. The run starts & ends the WOD. 800m Run sub = 2k Bike or 400ft Versa.
Strength
a) Box Squat – 4 Reps Every 2:30 x 8 Sets (Start at 65% & build to a heavy set)
b) Overhead Yoke Carry – 1 Lap (6 Mats) Every 2 Min x 10 Sets (build to a heavy lap)
c) Pec Flies (pulley at chest height) – 4×12
d) Pallof Presses (pulley at chest height) – 3×10 each side (heavy)
—Use 12″ box since that will get you below parallel. Sit down/back to the box, pause & try not to lean forward to initiate standing.
Conditioning
5 RFT
2 Laps Sled Pull w/ arms (heavy)
15 Burpees
200ft Versa Climber
WOD Notes: First lap of the sled pull should be hand over hand quick pulls. 2nd lap = long row-like pulls where you lean back and pull. It will take around 20 minutes, depending how fast you can get the 2 sled pulls done.
Strength – “Week 2″
a) Deadlift – 5×5 (pause 4/5 reps) @ 75-80%, 1 Set @ 65% pause at shins for as long as possible
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. For part (a), pause for sec after the bar gets off the ground for each rep (5-10# heavier than last WK). After you’re done the 5×5, do 1 Rep where you stand it up & lower back down to mid shin & pause for as long as possible & stand it up once after. Shoot for 15+ secs.
Conditioning
6 RFT
12 Wall Balls 30/20# to 10/9.5ft
8 C2B Pull-ups (RX+ = Strict or 5-6 Bar MU)
12/10 Cal Bike
WOD Notes: Goal is 11-15 minutes. This is meant to be a shorter WOD, where you can move the whole time & not have to rest. WB should be unbroken with a heavy ball. C2B sub = chin over bar, banded, or pulley system (by bathroom). Reset monitor after each rd.
Assistance
a) L-Sit/Tuck (pegboard) – 6×40 Sec (rest 75 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)
Strength – “Week 2″
Clean: Hang + Low Hang + Floor + 2 Jerks: 5 Sets @ 65%-80%
—Build to a heavy set!! Squat the cleans if needed to get more weight. You may drop the bar after the 2nd clean & reset from the floor.
Conditioning
For Time
10 Power Cleans 165/110# (RX+ = 185/125#)
10 Push Jerks
30 T2B
600m Run
10 Power Cleans 165/110#
10 Push Jerks 165/110#
600m Run
30 T2B
10 Power Cleans 165/110#
10 Push Jerks 165/110#
WOD Notes: Goal is 14-18 minutes. Barbell weight is 60% of PC or PJ. T2B sub = T2R, hanging knee raises, or V-ups. Run is to the sewer grate as you go around the turn. If you don’t want to run, you can Versa 400ft or bike 1500m.
Assistance
a) GHD Sit-ups – 3×40 (rest 90 sec between)
b) Dips (bar/ring) – 5×8 (weighted or banded)
Strength – Week 2”
a) Bench Press (pause) – 5×4 @ 75-80%, 1xME @ 70% (10+ reps)
b) BB Good Mornings – 5×8 (build to a heavy 8 rep)
—Superset a/b every 3:30. Make sure to pause each rep for part (a) & go heavier. Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).
Conditioning
8 RFT
15/12 Cal Ski
40 Double Unders
***At the end of rounds 1/4/8, do 100 Yard Bear Hug Sandbag Carry 125/90#
WOD Notes: Goal is 13-17 minutes. If you can’t ski the 15/12 cals in a minute or less scale back to 12/10. DU sub = 20-25 dubs, 60 singles, or 80ft versa. The sandbag carry is to the far curb & back.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Seated Incline DB Bicep Curls – 5×10 (heavy)
