Strength
3 Position Snatch – Floor + Low Hang + Hang @ 75-80% x 6 Sets
Conditioning
4 RFT
100 Yards Farmers Carry 70/45# DB’s
4 Wall Climbs (RX+ = 72ft HS Walk)
20/16 Cal Assault Bike
WOD Notes: Goal is 12-16 min. FC is to the other side of the street. You will start outside with DB’s on mats. Try to not drop DB’s on the cement, if so do it lightly!
Assistance
a) DB Bench Press – 5×10 (heavy)
b) Glute Ham Raises – 4×12 (sub: Hip Extensions)
Strength
3 Position Clean – Floor + Low Hang + Hang x 5 Sets @ 75-80%
—Work on technique. 1-2 sets should feel challenging.
Conditioning
For Time
15 Hang Squat Cleans 135/95#
1 Rope Climb 20ft
400m Run
12 Hang Squat Cleans 185/125#
2 Rope Climbs 20ft
600m Run
9 Hang Squat Cleans 205/135#
3 Rope Climbs 20ft
800m Run
WOD Notes: Goal is 15-20 min. HSC should be done in 1-3 sets each rd. RC sub = 3x pulleys, 2x up/downs, or 10/15/20 RR by rd. Run scale = 250ft/400ft/600ft versa by round.
Assistance
Weighted Sit-ups – Tabata. Accumulate 100 Reps
Strength
a) Jerk (3 PJ + 3 Split) – 5×6 @ 65-70%, 1 set max reps PP @ 60% of Jerk
b) Hollow Rock – 5 sets: 30-45 sec
—Superset a/b every 3 min. Goal is to 10+ reps on PP.
Conditioning
5 RFT
10 Devil Press 45/30#
20/16 Cal Ski
WOD Notes: Goal is 12-16 min. DP should be about 5# lighter than you normally use so that you can get 10 reps done in 60 sec or less.
Assistance
a) DB Lateral Raises – 4×12
b) DB Reverse Flies – 4×15
Strength
a) Front Rack Lunges – 4×12 (50-55% of BS)
b) Pull-ups (Close-Grip) – 5×10
—Superset a/b every 3 minutes. Do 4-5 negatives if you can’t do a PU.
Conditioning
3 RFT
15 Deadlifts 275/185#
20 T2B (RX+ = 25)
100 Double Unders
—rest 2-5 minutes then:
30/23 Cal Row For Time
WOD Notes: Goal is 10-15 min. DL = 60% (should be able to touch n go 5 reps at a time with short rest). T2B sub = toe through rings or v-ups. You may also combine T2B & another core movement to get your 25 reps. DU sub = 50 DU, 200 singles, or 200ft versa climber.
Assistance
Weighted Plank – 6 sets: 45 sec on / 45 sec off
Conditioning
25 Min AMRAP with a partner
80/65 Cal Assault Bike
60 Wall Balls 30/20# to 10ft / 9.5ft
40 DB Hang Power Cleans 70/50#
250m Carry with 70/50# DB
WOD Notes: Goal is 2+ Rounds. This WOD is “you go, I go” except for the carry where you will go together and carry 1 DB each. DB Hang cleans should feel heavy to where you have to switch every 10 reps at the most. You may carry the DB anyway you’d like.
Strength
1 Clean n Jerk EMOM x 10 Sets – Work up to a heavy single. Start @ 70%
Conditioning
For Time
20 Power Cleans 185/125#
15 Bar Muscle-ups (sub: 20 GI Janes)
1200m Run
15 Bar Muscle-ups (sub: 20 GI Janes)
20 Power Cleans 185/125#
WOD Notes: Goal is 14-18 min. PC = 65% (quick singles – take about 2 min each set). Pick a bar above your height if you can do a strict pull-up.
Assistance
Weighted Sit-ups – 5×25
Strength
Snatch – 1 every min x 15 sets
—Start light @ 60% & work your way up to a heavy single. Take extra rest if needed.
Conditioning
18 Min AMRAP (w/ partner)
20 Front Rack Lunges 185/125# (RX+ = 205/135#)
40 T2B
60/50 Cal Ski
WOD Notes: Goal is 3 rounds. Lunges should feel heavy to where you do 6/4 each person. T2B sub = toe through rings or v-ups. If you can do a few T2B make sure to finish the remainder of reps with v-ups or sit-ups. Switch every 10 cals on the ski (they should be sprints).
Assistance
a) DB Bicep Curls – 4×10
b) DB Skull Crushers – 4×10
—Should be challenging for 10 reps. Control the eccentric part.
Strength (20 min clock)
a) Deadlift – Work up to a heavy single (90%+), then 1 set max reps at 70% (10+)
b) 12 DB Lateral Raises +12 DB Front Raises – 4 sets
—Superset a/b on your own time
Conditioning
5 RFT
7 Dball Over Shoulder 125/80# (RX+ = 150/100#)
15 Shoulder Press 95/65#
60 Double Unders
WOD Notes: Goal is 10-14 min. Stay light on the shoulder press & try to do all of them w/o using legs. DU sub = 30 DU, 120 singles, or 120ft on versa.
Assistance
Hollow Rock – 30 Sec on / 30 Sec off for 8 rounds
Strength
a) Back Squat – Work up to a heavy single, then 1 set max reps @ 70%
b) DB Bent-over Rows – 4×10 (each arm)
—Shoot for 10-15 reps on max reps set. Try to do 5-10# more than last wk.
Conditioning
10 RFT
4 Power Snatches 135/95# (RX+ = 155/105#)
8 Burpees
12/10 Cal Row
WOD Notes: Goal is sub 20. PS = 65% (quick singles). You don’t have to jump on the burpees. Make your transitions fast on the rower!
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
Conditioning
2 RFT (w/ a partner)
80 Deadlifts 225/155#
70 DB Thrusters 50/35#
60 Box Jump Overs 24/20″
800m Run
WOD Notes: Goal is sub 30 min. DL = 50% (should be able to do 5-10 at a time). DB thrusters you should switch every 5-10 reps. Box Jump overs – you can break up however needed. Run sub = 500ft Versa.
