Conditioning
4 RFT w/ Partner
60 Wall Balls 30/20# to 10/9.5ft
40 Burpees (no jump)
30 Deadlifts (increase after round 2)
600m Run
WOD Notes: Goal is sub 40 minutes. Burpees & Run you will work at the same time. DL = M: 275/315#, F: 185/225# (55/65%).
Strength
a) Bench Press (pause each rep) – 5×5 @ 75%+
b) GHD Hip Extensions – 5×8-10 (weighted – pause each rep)
—Superset a/b every 3:30. Use Roman chair in between squat racks if GHD’s are taken. DON’T skip part (b)!!
Conditioning
15 Min AMRAP
3-6-9-12-15-18-21…Cal Bike
10-20-30-40-50-60-70…Double Unders
***8 C2B Pull-ups to start each round (RX+ = Strict or 4-5 MU)
WOD Notes: Goal is to get to the round of 8/21/70. Girls will bike the same amount of cals. DU sub = count by 15’s for singles or count by 20’s for versa (feet).
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×10 (heavy)
Strength
Snatch – 3 Every 1:30 x 8 Sets @ 70-85%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 3 reps should take at least 30 secs, so don’t rush the reps.
Conditioning
6 Rounds (interval)
4 Laps One Arm Farmers Carry (heavy)
7 Push Jerks (increase every 2 rds)
15/12 Cal Row
—Rest 1 minute between rounds
WOD Notes: Goal is under 2 minutes/round. You should be rowing at 90%+ effort since you have rest each round. PJ = M: 165/185/205#, W: 110/125/135#. Use 60/65/70%. 1 Lap = 4 Mats. Use Farmers handles or DB’s since they are heavier than the KB’s. Try to avoid straps if possible. You may switch arms every lap if you want.
Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×12 (heavy every set – palms up)
Strength
a) RDL – 5×5 @ 75-80%
b) Dips (Ring/Bar) – 5×10 (use a weight or band depending on ability level)
—Superset a/b every 3:30. FIrst rep starts from the top of the DL. Try to go a little heavier than last week.
Conditioning
4 RFT
25/20 Cal Ski
20 Box Jump Overs 24/20″
15 DB Hang Cleans 60/40#
WOD Notes: Goal is 14-18 minutes. DB HC should be unbroken each round but challenging.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) DB Lateral Raises – 5×10 (pause + slow eccentric)
Strength
a) Back Squat – 5×5 @ 70-75% (5/4/3/2/1 Sec Pause by rep)
b) DB Pull-over – 5×10 (1 DB) – heavy
—Superset a/b every 3:30. Rep 1 = 5 Sec pause, Rep 2 = 4 Sec Pause, etc…
Conditioning
5 RFT
10 Single Arm Devil Press 70/50#
12 T2B (RX+ = 15)
2 (3 Laps Sandbag Carry on shoulder + 1 Lap Sandbag Walking Lunges) 125/90#
WOD Notes: Goal is sub 20 minutes. DB should be heavier for DP, since it’s only 1 arm. 1 Lap = 4 mats. Make sure entire foot crosses the line on your last lunge. Try to do the entire sandbag complex 3/1/3/1 unbroken without dropping sandbag.
Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)
Conditioning
4 RFT
400m Run
2 (4 Laps Backwards Sled Drag 160/115# + 5 Wall Walks)
50 Weighted Sit-ups (RX+ = GHD SU)
2 (12 Strict Pull-ups + 25 Russian Swings 88/70#)
WOD Notes: Goal is sub 35 minutes. This WOD is meant to be on the lower intensity side. You will run & do the sit-ups at the same time. Partner A will do the sled drag while Partner B does the 5 WW. Same thing with the Strict PU & Swings. The backwards sled drag is 5 mats = 1 lap.
Strength
a) Bench Press (close grip) – 5×5 @ 75-80%, 1xME @ 65% (12+ reps)
b) GHR – 5×10 or Hamstring Sliders 4×15
—Superset a/b every 3:30
Conditioning
12 Min AMRAP
15/12 Cal Ski
10 Box Jump Overs 24/20″
5 Dball/Bag over Shoulder 125/90# (RX+ = 150/115#)
WOD Notes: Goal is 6+ rds. If you’re doing 26.3 tomorrow, you may use this WOD as active recovery! Winner takes all for 26.3 so make sure to rest up and bring your A game! Make sure to come out & cheer everyone on tomorrow night starting at 4:30pm. The chili cook off starts around 6:30pm as well!
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) Strict Pull-ups – Accumulate 50 Reps in least amount of sets (Advanced = use weight)
Strength
Snatch – 4 Every 1:45 x 8 Sets @ 70-80%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 4 reps should take at least 45 secs, so don’t rush the reps.
Conditioning
8 RFT
6 Push Jerks (increase after round 4)
1 Rope Climb 15ft
12/10 Cal Bike
WOD Notes: Goal is 12-16 minutes. PJ = 55/75%. RX weights would be: M = 155/205#, F = 105/135#. First barbell should be light to where you don’t need to rest much at all before picking it up. The 2nd bar should be unbroken, but heavy to where you should need to rest at least 15-20 sec after getting off the bike. RC sub = 6 RR, 5 Strict PU, or 1 strict up/down. You don’t have to reset the monitors each round.
Assistance
a) GHD Sit-ups – 8×15 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10 (heavy every set – palms up)
Strength
a) RDL – 5×6 @ 75-77% (use straps)
b) DB Lateral Raises – 4×12 (Pause + 3 Sec eccentric)
—Superset a/b every 3:30. First rep starts from the top of the DL, so don’t count the first DL.
Conditioning
6 RFT
10/10/8/8/6/6 Hang Power Cleans (increase round 3 & 5)
10 Bar Facing Burpees (RX+ = 15)
250m Run
WOD Notes: Goal is sub 20 minutes just like yesterday. HPC = M: 165/185/205#, F: 110/125/135#. Goal is to go unbroken for each rep range. Jump over the bar if you physically can & don’t have a Dr’s Note. Use the run to recover. You should be doing 15 burpees if you’re a ninja. Run sub = 500m bike. SPRINT the last run or bike!!
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over (2 DB’s) – 5×12 (heavy)
Strength
a) Box Squat – 5×6 @ 70-75% (use a 12″ box or something a little higher if you’re tall)
b) DB One Arm High Pulls – 4×12 (each arm)
––Superset a/b every 3:30. Box should be just below parallel. Send hips slightly back & rest on box for a sec. Do not bounce off the box or lean forward as you stand.
Conditioning “20 min cap”
For Time
100 T2B
150/120 Cal Row
300 Double Unders
***Partition the work however you want. Choose your own adventure. If you do it unpartitioned RX, you are an ANIMAL!
WOD Notes: Goal is to get under 20 min cap. T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 150-200 DU, 500 singles, or 600ft versa.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) BB Bent-over Rows (supinated) – 5×8 (heavy)
