Category Archives: WOD

2/16/2021 – WOD

Strength
5 Burpees + 1 Clean Every 90 Sec x 10 Sets
—Start @ 75% & work up to a heavy clean

Conditioning
6 RFT
5 Dball Over Shoulder 150/100#
10 DB Bench Press (heavy)
15/12 Cal Row

WOD Notes: Goal is 13-17 min (avg 2:30/rd). Try to use a heavier dball/bag than normal, since it’s only 5 reps/rd. DB’s should feel challenging for 10 reps unbroken each rd. You shouldn’t have to break them up until after the 4th rd if you have to. 

Assistance
a) 5 sets: 30 sec V-Ups + 30 Sec Hollow Rocks
—Rest 1 min between sets
b) Barbell Skull Crushers – 4×12

2/15/2021 – WOD

Strength
20 Min to work up to a heavy OHS, Front Squat, or Back Squat
—Most of you don’t have a 1RM OHS, so I’d recommend doing that unless your OH mobility isn’t proficient enough. Do 1 set max reps (8-10) @ 75% after you find 1RM.

Conditioning
12 Min AMRAP Ladder
2 Front Squats 155/105#  (185/125# back down ladder)
2 Push Jerks 155/105#  (185/125# back down ladder)
15 Double Unders
4 Front Squats
4 Push Jerks
30 Double Unders
6 Front Squats
6 Push Jerks
45 Double Unders
*Continue this pattern until 10/10/75. Once you finish 10/10/75, increase weight & go back down the ladder to 8/8/60 and so on…

WOD Notes: If you finish in under 12 min your workout is done and that’s your time otherwise it’s a 12 min amrap. FS/Jerk is the same weight and should be around 55% up the ladder & 60% back down ladder. DU sub = 2x singles or 10/20/30/40/50 DU by rd. You may also sub same amount of ft for versa.

Assistance
a) Weighted Plank – 8 Sets 45 Sec on / 45 Sec off
b) Hip Adduction (use rower seat) – 3×12 (each leg)
c) One Arm High Pulls – 4×12 (each arm)

2/13/2021 – WOD

Conditioning
30 Min AMRAP w/ a Partner
100/80 Cal Assault Bike
50 GI Janes  (RX+ = 40 Muscle-ups)
30 Squat Snatch (m: 135/165#) (f: 95/115#)

WOD Notes: Goal is 2+ rounds. You may break up work as needed. The bike & snatches are “you go, I go”. The GI Janes you may work at the same time. If you don’t have the mobility to sq snatch you will do 30 (1 power snatch + 1 back squat).

2/11/2021 – WOD

Strength
Hang Snatch – 1 EMOM x 12
—Start @ 70% & work up to a heavy single

Conditioning
Every 4 Min x 4 Sets
12 Back Rack Lunges (Increase 20/10# by rd)
10-20 HSPU  (RX+ = Strict)
10 Lap Sandbag/Ball Carry on Shoulder 125/80#

WOD Notes: Goal is to have at least 1 min rest between rds to switch weights for lunges. RX Weights start @ 155/105# just like Tuesday. HSPU sub = 3-5 WC/rd or 10-15 DB Strict Press. 

Assistance
a) Strict Pull-ups (close-grip – 5×8 (2 sec eccentric)
b) Side Plank: 8×30 sec each side (weighted on hip)

2/10/2021 – WOD

Strength
a) Deadlift (3″ riser) – 5×2 @ 85%+
b) DB Bench Press – 5×6-8 reps (5 Sec negative each rep)

Conditioning
3 RFT
15 Deadlifts 315/205#  (65%)
2 Rope Climb 20ft
25/20 Cal Ski

WOD Notes: Goal is 12-15 min. DL should feel heavy to where you do 5 reps at a time or singles when you start to get fatigued. RC sub = 4 up/downs per rd, 5 heavy pulleys, 10 Strict Pull-ups, or 15 ring rows. 

Assistance
a) Seated DB Bicep Curls – 4×10 (3 sec eccentric)
b) DB Skull Crushers – 4×10 (3 sec eccentric)
c) Weighted Sit-ups – 10×10 (20 sec rest between)

2/9/2021 – WOD

Strength
Hang Clean n Jerk – 1 EMOM x 10
—Start @ 70% & work up to a heavy single

Conditioning
20 Min AMRAP w/ Partner
160 Double Unders
40 Burpees (no jump)
20 Clean n Jerks 155/105# (increase 20/10# by rd)

WOD Notes: Goal is to get 4+ rds. You can split the work anyway you’d like. You will work at the same time for the double unders and burpees. The CnJ are “you go, I go”. CnJ = 55/60/65/70/75% by rd.

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock – 5 sets
b) DB Bent-over Rows – 4×12 (each arm)

2/8/2021 – WOD

Strength
Back Squat – 1×5 @ 70%, 1×3 @ 80%, 5×1 @ 85%+
—Work up to a heavy single & if you feel strong go for a PR!

Conditioning
5 Min AMRAP
30/23 Cal Row
30 DB Thrusters 50/35#
Max T2B
—rest 1 minute
5 Min AMRAP
30/23 Cal Row
30 T2B
Max DB Thrusters 50/35#
—rest 1 minute
5 Min AMRAP
30 T2B
30 DB Thrusters 50/35#
Max Cal Row

WOD Notes: You will record 3 separate scores on whiteboard. Goal is to have 1:30-2 minutes each round to accumulate max reps of each movement. DB Thrusters should be done in 2-3 sets max. T2B sub = weighted leg raises on bench, T2R, or weighted sit-ups.

Assistance
a) Weighted Plank – 10 Rounds: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×10 (each leg)
c) One Arm High Pulls – 4×10 (each arm)

2/6/2021 – WOD

Conditioning
30 Min AMRAP w/ a Partner
100/80 Cal Ski
20 Wall Climbs  (RX+ = 25ft HS Walk / 1 WC)
20 Laps Dball/Bag Carry (shoulder) 150/100#
10 (1 Sq Clean + 6 Front Rack Lunges + 1 Hang Sq Clean) 185/125#

WOD Notes: Goal is 2-3 rds. The ski & barbell complex is “you go, I go”. Partner A will do 2 WC while Partner B does 2 Laps Carry on Shoulder (you will work at same time). The carry is 6 mats down & 6 mats back (go heavy). So it’s 5 rounds each of 2 WC + 2 Lap Carry. BB weight should be around 60% of sq clean. 

2/4/2021 – WOD

Strength
Snatch – 1 EMOM x 10
—Start @ 75% & work up to a heavy single

Conditioning
2:30 Min AMRAP x 5 Rounds (interval style)
20/15 Cal Assault Bike
1 Rope Climb 20ft  (RX+ = Legless 20ft)
***Max Power Snatches in remaining time
m: 185/155/155/135/115#  f: 125/115/115/95/75#
—rest 90 sec between rounds

WOD Notes: Goal is to have at least 30-45 sec to snatch each rd. The 2nd/3rd rd weights should be the same. First rd you should only be getting a few reps since the weight is heavy. Last rd should be the only round where you touch n go. Please be careful with how you’re loading the bar so that you don’t break the bumper plates!! If you want to use 3 diff weights that’s ok as well. If you did Mondays WOD you can versa climb instead. RC sub = 3 heavy pulleys, 2 up/downs, or 6-8 strict pull-ups. Score = total reps

Assistance
a) Strict Pull-ups (wide grip) – 5×6 (3 sec eccentric)
b) Weighted Sit-ups – 4×30 (slow eccentric)

2/3/2021 – WOD

Strength
a) Deadlift – 5×3 @ 80%+. 1 ME Set @ 75% (8+ reps)
b) DB Bench Press – 5×8 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Try to use same weights that you did for 6.

Conditioning
17 Min Running Clock
40 Wall Balls 30/20# to 10/9.5ft
40/32 Cal Row
60 Wall Balls 30/20# to 10/9.5ft
60/50 Cal Row
Max Muscle-ups or GI Janes in Remaining Time

WOD Notes: Goal is to be finished the wb/row in under 13 minutes and have a few minutes to get as many GI Janes/MU. WB should feel a little heavier than normal while still being able to hit your target. DO NOT go slow at the end of the row & save energy for the 2nd part! You will write 2 scores down (Time + # of MU/GI Janes). 

Assistance
a) DB Bicep Curls – 4×12
b) DB Reverse Flies – 4×15
c) GHD Back Extensions or GHR – 4×12