Conditioning
4 RFT w/ Partner
600m Run
20 Hang Sq Clean n Jerk (increase by rd)
30 C2B Pull-ups (RX+ = 16-20 Bar MU)
***End of Rounds 2 & 4: 250m Farmers Carry 70/53#’s (KB’s or DB’s)
*Accumulate 20 Tire Flips each with a partner
WOD Notes: Goal is sub 45 minutes. HSCJ = M: 155/175/195/215#, F: 105/115/125/135#. Start @ 55% & increase. C2B sub = Chin over bar, banded pu, or pulley system.
Strength
a) Hex Bar Deadlift (high handles) – 2×5 @ 80%, 2×3 @ 85%+, 2×1 @ 95%+
b) Dips (Ring/Bar) – 5×8 (advanced = weighted, novice = banded)
—Superset a/b every 3:30
Conditioning
8 RFT
6 Deadlifts 315/225# (65%)
3 Wall Walks
12/10 Cal Ski
WOD Notes: Goal is 12-16 minutes. WW sub = 8 shoulder taps/WW. You may do 1-2 WW & finish with shoulder taps. Reset monitors in between rounds.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Seated Bicep Curls – 4×12
Strength
a) Front Rack Lunges – 5×8 (heavier than last wk)
b) Single Arm DB OH Carry – 4×45 Sec (each arm)
—Superset a/b every 4 minutes. Focus on keep arm locked out, ribs down, and Bicep pinned to the ear. DO NOT drop DB’s from OH.
Conditioning
5 Rounds (interval)
2 Rope Climbs 15ft (1 legless + 1 w/ legs)
60 Double Unders
20/16 Cal Row
—Rest 1 minute between rounds
WOD Notes: Goal is 2-2:30 rounds. Push the pace on the row, since you have a minute rest between rounds. DU sub = 90 singles or 120ft versa. RC sub = 12 Ring rows or 12 Lat Pull-down (neutral grip pulley).
Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength
Every 1:15 x 12 Sets
a) 3 Power Cleans @ 75-80%+ (Rounds: 1,2,4,5), (Rd: 7,8,10,11 – 1 PC)
b) 8 DB Strict Press (heavy) – (Rounds 3,6,9,12)
—You will do 4 Sets of 3 PC, 4 Sets of 1 PC & 4 Sets of the 8 Presses. Find a heavy single at the end!
Conditioning
15 Min AMRAP
1-2-3-4-5-6-7-8…Dball/Sandbag over shoulder 150/115#
2-4-6-8-10-12-14-16…T2B
***10/8 Cal Bike to start each round
WOD Notes: Goal is to get to the 8th round. T2B sub = T2R, hang leg raises, or GHD. WOD starts with the bike. Reset monitors after each round. Continue pattern if you finish round 8.
Assistance
a) Hollow Rocks – 8 Sets: 45 Sec on / 45 Sec off
b) Cable Reverse Flies (standing) – 4×12 (slow eccentric)
Strength
a) Box Squat – 5×5 @ 75-77% (heavier than last wk)
b) DB Pull-over – 4×12 (1 DB) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
3 RFT
150m Sled Drag 90/60#
20 Burpees to Target
150m Backwards Run
15 Hang Power Snatches (increase by rd)
WOD Notes: Goal is 15-19 minutes. Sled drag should be mostly a slow jog, but walk fast if you have to do that after the first round. Use a bar just above your reach for the burpees. HPS = M: 95/115/135, F: 65/75/95#. Use around 55/60/65% of your power snatch. Should be able to go unbroken rd 1 then break up rd 2 & 3 once or twice. PLEASE load your weights to where you’re not breaking them when they drop! 73 = 2 10’s on each side, 93 = 2 15’s on each side, 105 = 2 15’s on on each side of mens bar.
Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) DB Seal Rows: 4×12 (elevate bench so you can reach full extension)
Conditioning
3 RFT w/ Partner
800m Run
60/50 Cal Row
50 DB Thrusters 50/35# DB’s
40 C2B Pull-ups (RX+ = 50 C2B or 30 Bar MU)
***Accumulate 20 Cornhole points with your partner at any point during WOD
WOD Notes: Goal is sub 35 minutes. Break up the work as needed. C2B sub = Chin over bar or lat pulldown (pulley).
Strength
a) Hex Bar Deadlift – 5×3 @ 80-85%, 2×8 @ 75%
b) Dips (Ring/Bar) – 5×10 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. Low handles for part (a).
Conditioning
For Time
18-30-42 Cal Ski
9-15-21 Burpee Box Jump overs 24/20″
WOD Notes: Goal is 8-13 minutes. This is not meant to be a long WOD, so push the pace & see what happens.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Seated Bicep Curls – 5×10
Strength
a) Snatch (pause mid shin) – 2 EMOM x 6, 2 Every 1:15 x 6
b) Front Rack Lunges – 5×10 (build to a heavy 10)
c) Strict Pull-ups – 5×10 (advanced = C2B, novice = banded or pulley)
—Choose part (a) or (b) & (c). Build to a heavy double or single if you want by the end. Start @ 65%.
Conditioning
6 RFT
100 Yard Carry (heavy)
1 Rope Climb 20ft
15/13 Cal Bike
WOD Notes: Goal is 15-19 minutes. The ODD rds of carry = Single Arm FC, EVEN rds = Bear Hug Sandbag 150/115#. Larger classes can partner up with someone where one starts on the FC & the other does the sandbag carry so that you can share equipment. RC sub = 2 strict up/downs or 10 ring rows.
Assistance
a) GHD Sit-ups – 5×25 (rest 30 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength – “15 min clock”
Every 1:15 x 12 Sets
a) 2 Power Cleans @ 75-80%+ (Rounds: 1,2,4,5,7,8,10,11)
b) 10 DB Strict Press (heavy) – (Rounds 3,6,9,12)
—You will do 8 Sets of the 2 Power Cleans & 4 Sets of the 10 Presses
Conditioning
8 RFT
4 Clean n Jerks (increase after rd 4)
10 T2B (RX+ = 12)
40 Double Unders
WOD Notes: Goal is 12-16 minutes. CnJ = M: 185/205#, F: 125/135# (65-70%). T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. DU sub = 50 singles or 80ft versa.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Box Squat – 5×6 @ 70-75%
b) DB Pull-over – 5×10 (1 DB) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
4 RFT
150m Sled Drag 115/70#
5 Wall Walks (RX+ = 6)
25 Russian KB Swings 88/70#
WOD Notes: Goal is 14-18 minutes. The sled drag is 1/2 forward & 1/2 backwards. You should be able to walk fast or jog slow forward. WW sub = 40 Shoulder taps or 2-3 WW. Swings should be unbroken.
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) DB Seal Rows: 5×10 (elevate bench so you can reach full extension)
