Conditioning
5 RFT w/ Partner
250m Run
100m Farmers Carry (2) 70/53# KB’s
20 Thrusters 135/95#
20 Sumo DL High Pulls 135/95#
WOD Notes: Goal is sub 30 minutes. Run is to the fire hydrant and back. You will run & do the Farmer’s Carry at the same time, so each person needs a set of KB or DB. Please do not drop the DB’s on the pavement hard. The carry is across the street to the far curb & back. Thrusters should be done in one set of 10 each & SDHP in 2 sets of 5.
Strength
a) Strict Press – Find a Heavy Single, then 4×10 @ 65%
b) GHR – 4×10-12 or Hamstring Sliders 4×15
—Superset a/b as needed. 18 Min clock to get this done. You may use a rack for part (a) if needed.
Conditioning
5 RFT
15 Burpees (no jump)
10 Front Rack Box Step-ups 20″ 135/95#
50 Double Unders
***Compete 300ft Versa climber at some point during the WOD
WOD Notes: Goal is 13-16 minutes. Stand tall with feet under you on the burpees (no wide stance). Try not to push off back foot on the step-ups & take your time. Place a black mat next to box to make it lower if necessary (should be close to parallel). DU sub = no versa allowed. 25-30 DU, 75 singles, or 30 Jumping Jacks.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Lateral Raises– 5×10 (heavy)
Strength
Snatch – 5 Every 2:30 x 5 Sets @ 70-80%
—This will turn into barbell cardio. Increase set 3 & 5. You should have at least 30-45 Sec to rest after each set. Weight shouldn’t be super light to where you’re finishing the 6 reps in under 1:30. Squat at least 2 reps if mobility allows.
Conditioning
3 RFT
30/24 Cal Ski
2 Rope Climbs 20ft or 8 Bar MU or 15 C2B Pull-ups
10 Power Cleans 185/125# (RX+ = 205/135#)
WOD Notes: Goal is 10-14 minutes. You may sub chin over bar pu, heavy lat pulldowns, or ring rows for the 2nd movement. PC = 75% (somewhat quick singles but feel a little heavy by rep 7).
Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×12 (heavy every set – palms up)
Strength
a) Front Squat – Work up to heavy single + 1xME @ 70% (10+) or 5×5 @ 75-80%
b) DB One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30.
Conditioning
15 Min AMRAP
3-6-9-12-15-18-21-24…Cal Row
1-2-3-4-5-6-7-8…Laps Sandbag Bear Hug Carry 150/115#
***3 Wall Walks to start each round
WOD Notes: Goal is to get into the round of 3/24/8. Cals are the same for men & women. Use a bag that’s challenging to go unbroken through the round of 6. 1 Lap = 5 mats. WW sub = 24 shoulder taps (elevate feet on a bench or box).
Assistance
a) 12 Rounds Tabata Hollow Rocks – Rest extra 30 Sec after round 6
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
Strength
a) RDL – 5×8 @ 65-70%
b) Bench Press – 5×6 (pause each rep) @ 75%, 1XME @ 65% (pause: 8+ reps)
—Superset a/b every 3:30. You need a barbell for both parts. Try to partner up to save time on cleanup.
Conditioning
6 Rounds (interval)
12 Single Arm Hang DB Snatches (6R + 6L) – increase every 2 rounds
12 T2B
12/10 Cal Bike (RX+ = 15/12)
—Rest 1 minute between rounds
WOD Notes: Goal is 1:30-2 minute rounds. DB = M: 60/70/80#, W: 40/50/60#. Do all 6 reps before switching arms. T2B sub = T2R, hanging knee ups, or v-ups. SPRINT the bike (90%+ effort!) Score = total time (includes 5 min of rest).
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)
Conditioning
3 RFT w/ Partner
30 Power Cleans (increase each round)
250 Double Unders
40 GI Janes
***1000ft Versa Climber at some point during the WOD
WOD Notes: Goal is sub 35 minutes. PC = M: 155/185/205#, F: 105/125/135# (55/65/75%). DU sub = 200 singles, 75 plate hops or jumping jacks. The entire WOD is “you go, I go”.
Strength
a) Push Press – 18 Min to Find a Heavy 5, 3, 1 Rep.
b) Strict Pull-ups (wide grip) – 5×8
—Superset a/b as needed. 18 Min clock
Conditioning
For Time
6-12-18-24-30 Cal Row
3-6-9-12-15 Push Jerks (decrease every 2 rounds)
***1 Rope Climb 20ft after each round
WOD Notes: Goal is 12-16 minutes. Girls will row the same cals. PJ = M: 225/185/135#, F: 145/125/95#. Round 1 & 2 = heavy weight, Round 3 & 4 = middle weight, Round 5 = light weight. Use 75/65/55%. RC sub = climb 12-15ft or 10 Ring Rows.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Front Raises– 5×10 (heavy)
Strength
a) Hex Bar Deadlift – Find a Heavy Single or 5×8 @ 70-75% (no touch n go)
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. Handles should be down for part (a).
Conditioning
4 RFT
5 Wall Walks
6 Laps One Arm Farmers Carry (heavy)
20/16 Cal Bike
WOD Notes: Goal is 11-15 minutes. WW sub = 40 shoulder taps (elevate feet on a box in a pike) or you do a combo of WW & ST. 1 Lap = 5 mats. Do 3 in a row with one arm before switching. It should be heavy for 3 Laps in a row! Reset monitors after each round.
Assistance
a) GHD Sit-ups – 5×25 (rest 60 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10 (heavy every set – palms up)
Strength
a) Bench Press – Find a heavy single + 3xME @ 70% (10+ reps)
b) Hamstring Work – GHR or Hip Extensions: 4×12 (slow tempo & use weight)
—Superset a/b as needed. 18 Min to get this work done.
Conditioning
8 RFT
12/10 Cal Ski
8 Box Jump Overs 30/24″
4 Dball/Sandbag Over Shoulder 150/115#
WOD Notes: Goal is 12-16 minutes. BJO should be higher than normal (no step-ups allowed unless you physically can’t jump). Use a lower box or stack plates if necessary. Dball/sandbag should be heavy!
Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 5 Sets
b) DB Skull Crushers – 4×12
Strength
a) Back Squat – 1×8 @ 50%, 1×5 @ 70%, 2×3 @ 80-85%, 3×1 @ 90%+
b) DB Pull-over (2 DB’s) – 4×12
—20 Min Clock to get this work done. Superset a/b as needed. Work up to a heavy single for part (a) & go for a new max if you feel strong.
Conditioning
1-10 Reps of:
Hang Squat Cleans 155/105#
Bar Facing Burpees
***25 T2B at the start of the WOD, start of round 5 & start of round 9.
WOD Notes: Goal is 9-14 minutes. HSC = 60% of 1 RM (should be able to go unbroken through round 8, but get challenging). No reason not to jump over the bar if you physically can! You may cut back to 20 T2B if 25 is going to take longer than 90 Sec. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 4×12 (heavy)
