Category Archives: WOD

9/24/2020 – WOD

Strength
2 Touch n Go Cleans + 2 Jerks every 2 minutes x 5 sets @ 75-85%

Conditioning
4 RFT
6 GI Janes    (RX+ = 5 Ring MU)
12 Push Jerks 175/115#  (60%)
6 GI Janes    (RX+ = 5 Bar MU)
25/20 Cal Row

WOD Notes: Goal is 14-18 min. You may also just do 7 kipping c2b or chin over bar pu instead of GI Janes each set. Jerks should feel challenging for 12 reps each round and done in 1-2 sets.

Assistance
a) Strict C2B Pull-ups – 5×8-10 Reps
b) Weighted Sit-ups – 10×10 (10 sec rest between)

9/23/2020 – WOD

Strength
Snatch – 2 Reps Touch n go every min x 8 sets @ 75-85%
—Last 3 sets you get an extra 30 secs rest

Conditioning
12 Min Running Clock – 3 Rounds
25 T2B
25/20 Cal Assault Bike
*Max Snatches 135/95# in remaining time. Alternate every rep power/squat. (RX+ = 155/105#)

WOD Notes: You may power snatch all the reps if mobility is limited overhead. Goal is to have at least 2 minutes on the snatches.

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) DB Reverse Flies – 4×15

9/22/2020 – WOD

Strength
a) RDL – 5×3 @ 75%+
b) DB Bench Press – 5×6 (heavy)
—Superset a/b every 2:30

Conditioning
5 RFT
10 Devil Press 45/30#
2 Rope Climbs 20ft
60 Double Unders

WOD Notes: Goal is 13-17 min. DP should be 5# lighter than you normally use. RC sub = 5 pulley/rd, climb to 15ft, or 15 ring rows. DU Sub = 30 DU or 120 singles/Versa.

Assistance
Hollow Rocks – Tabata 10 Rounds

9/21/2020 – WOD

Strength
a) Back Squat – Work up to a heavy single, then do 1 set max reps @ 70% (10+ reps)
b) One Arm High Pulls – 4×12

Conditioning
18 Min AMRAP
15 Wall Balls 20/14# to 10ft (RX+ = 30/20#)
12/10 Cal Ski
9 Hang Power Cleans 165/115#

WOD Notes: Goal is 6+ rds. WB/HPC should be unbroken each rd. HPC = 65%.

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off

9/19/2020 – WOD

Conditioning
For Time (w/ a partner)
120/100 Cal Row
40 Front Rack Lunges 185/125#
50 C2B Pull-ups (RX+ = 30 Bar Mu)
800m Sled Drag 100/60#
50 C2B Pull-ups (RX+ = 30 Bar Mu)
40 Front Rack Lunges 185/125#
120/100 Cal Row

WOD Notes: Goal is sub 30. You may break up the work as needed.

9/17/2020 – WOD

Strength
Power Clean n jerk + Full Clean n Jerk – 1 set Every 90 sec x 6 sets
—Stay between 75-85%. Last 2 sets should feel heavy

Conditioning
2 Min AMRAP x 10 (w/ a partner)
75 yard Sandbag/Dball Bear Hug Carry 125/80#
12 Shoulder Press 115/75#
*Max Cals on Assault Bike

WOD Notes: Score = total cals. You should have at least 45 sec each round to bike. The interval is 2 min on / 2 min off with your partner. Shoulder Press should feel challenging for 12 reps. If you for some reason you hit a wall by rep 8-10, finish with push press & lower the weight the next round.

Assistance
a) Lateral Raises – 4×12
b) Front Raises – 4×12

9/16/2020 – WOD

Strength
Snatch – 1 Power + 1 Full EMOM x 10 sets @ 75-80%.
—work up to a heavy set by the last set. If you have limited OH mobility you may power snatch both reps

Conditioning
7 Min AMRAP
5 Power Snatch 135/95#. (RX+ = 155/105#)
9 Lateral Burpees over Bar
—rest 2 minutes
6 Min AMRAP
8 Overhead Squats 135/95#. (RX+ = 155/105#)
10 T2B

WOD Notes: Goal is 4+ Rds / 5+ Rds. Barbell weight should be moderately heavy to where you can do quick singles w/o setting up much. You should also be able to do the OHS unbroken no problem. OHS sub = front squats. T2B sub = toe through rings or v-ups.

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – 5×20

9/15/2020 – WOD

Strength
a) RDL – 5×4 Reps @ 75%+ (little heavier than last wk)
b) DB Bench Press – 5×8 (5 sec eccentric)
—superset a/b every 2:30

Conditioning
3 RFT
10 Dball over Shoulder 125/80#
75 Double Unders
25/20 Cal Ski

WOD Notes: Goal is 11-15 min. Dball should feel fairly light to where you can do the 10 reps in 60-70 sec each rd. DU sub = 40 DU, 140 singles, or 150ft versa. 

Assistance
a) Banded Hollow Rocks – 30 sec on / 30 sec off x 8 Sets
b) DB Reverse Flies – 4×15

9/14/2020 – WOD

Strength
a) Back Squat – 6×2 (1 Pause + 1 normal) @ 82-90%
b) Strict Pull-ups (supinated grip) – 6×6 (pause for 1 sec at top)
—Superset every 2:30. You may do 4-5 negatives if you can’t do a PU.

Conditioning
4 RFT
10 DB Hang Cleans 60/40#  (RX+ = 70/45#)
12 DB Squats 60/40#  (RX+ = 70/45#)
4 Wall Climbs  (RX+ = 72ft HS Walk)
400m Run

WOD Notes: Goal is 15-19 min. You don’t have to squat the DB Hang cleans. The goal is to go unbroken for the 22 reps on the DB. WC sub = 2-3/rd or 3 lap slider crawl. 400m sub = 250ft versa.

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off

9/12/2020 – WOD

Conditioning
Complete for Time With a Partner
120/90 Cal Assault Bike
80 Bar Facing Burpees
60 Squat Cleans (increase after 30th rep)
80 Bar Facing Burpees
120/90 Cal Assault Bike

WOD Notes: Goal is sub 25 min. Clean weights (m: 155/185, f: 105/125). You will do 15 reps at each weight. Weight should feel light & med (55%, 70%). Switch every 10 cals or do 30 sec on / 30 sec off. You will do 40 burpees each round (80 total/person). 30 Squat cleans each.