Strength
a) Hex Bar Deadlift – 5×3 @ 80-85%, 2×8 @ 75%
b) Dips (Ring/Bar) – 5×10 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. Low handles for part (a).
Conditioning
For Time
18-30-42 Cal Ski
9-15-21 Burpee Box Jump overs 24/20″
WOD Notes: Goal is 8-13 minutes. This is not meant to be a long WOD, so push the pace & see what happens.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Seated Bicep Curls – 5×10
Strength
a) Snatch (pause mid shin) – 2 EMOM x 6, 2 Every 1:15 x 6
b) Front Rack Lunges – 5×10 (build to a heavy 10)
c) Strict Pull-ups – 5×10 (advanced = C2B, novice = banded or pulley)
—Choose part (a) or (b) & (c). Build to a heavy double or single if you want by the end. Start @ 65%.
Conditioning
6 RFT
100 Yard Carry (heavy)
1 Rope Climb 20ft
15/13 Cal Bike
WOD Notes: Goal is 15-19 minutes. The ODD rds of carry = Single Arm FC, EVEN rds = Bear Hug Sandbag 150/115#. Larger classes can partner up with someone where one starts on the FC & the other does the sandbag carry so that you can share equipment. RC sub = 2 strict up/downs or 10 ring rows.
Assistance
a) GHD Sit-ups – 5×25 (rest 30 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength – “15 min clock”
Every 1:15 x 12 Sets
a) 2 Power Cleans @ 75-80%+ (Rounds: 1,2,4,5,7,8,10,11)
b) 10 DB Strict Press (heavy) – (Rounds 3,6,9,12)
—You will do 8 Sets of the 2 Power Cleans & 4 Sets of the 10 Presses
Conditioning
8 RFT
4 Clean n Jerks (increase after rd 4)
10 T2B (RX+ = 12)
40 Double Unders
WOD Notes: Goal is 12-16 minutes. CnJ = M: 185/205#, F: 125/135# (65-70%). T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. DU sub = 50 singles or 80ft versa.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Box Squat – 5×6 @ 70-75%
b) DB Pull-over – 5×10 (1 DB) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
4 RFT
150m Sled Drag 115/70#
5 Wall Walks (RX+ = 6)
25 Russian KB Swings 88/70#
WOD Notes: Goal is 14-18 minutes. The sled drag is 1/2 forward & 1/2 backwards. You should be able to walk fast or jog slow forward. WW sub = 40 Shoulder taps or 2-3 WW. Swings should be unbroken.
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) DB Seal Rows: 5×10 (elevate bench so you can reach full extension)
Conditioning
3 RFT w/ Partner
90/80 Cal Ski
70 Wall Balls 30/20# to 10/9.5ft
50 Lateral Burpees over Bar
30 Power Snatches (increase each rd)
***accumulate 42 tire flips during the WOD
WOD Notes: Goal is sub 40 minutes. PS = M: 135/155/175#, F: 95/105/115#. You may do regular burpees if necessary.
Strength
a) Hex Bar Deadlift (high handles) – 5×5 @ 80%+
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Build to a heavy set for part (a) & no touch n go. You should be able to go heavier than normal, since it’s less range of motion.
Conditioning
10 Min AMRAP
20/16 Cal Row
50 Double Unders
—Rest 1 minute
400m Sandbag Carry on Shoulder 150/115# (Unbroken)
WOD Notes: Goal is 5+ rounds & sub 4 minutes for the sandbag carry. DU sub = 75 singles or 100ft versa Climber.
Assistance
a) GHD Sit-ups – 6×20 (rest 30 sec between)
b) Face Pulls (Rope pulley) – 4×15
Strength
a) Back Rack Lunges – 5×12 (build to a heavy set of 12)
b) DB Bent-over Rows – 5×10 (each arm – slow eccentric)
—Superset a/b every 4 minutes. If classes are small enough walk the lunges.
Conditioning
5 RFT
10 DB Snatches 80/55# (heavy)
15 T2B
18/15 Cal Bike
WOD Notes: Goal is 12-17 minutes. DB snatches should be heavier than normal & you don’t have to alternate every single rep, but make sure to do 5 with each arm. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)
Strength
a) Front Squat – 18 Min to Find a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 5×10
—Superset a/b as needed
Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 165/175/185/195/205#
F = 110/115/125/135/145#
WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd.
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) Single Arm DB Bent-over Rows – 5×12 (each arm)
Conditioning
20 Rounds w/ Partner (interval)
6 Push Press + 6 Front Rack Lunges (increase every 2 rds/person)
10 T2B
12/10 Cal Row
WOD Notes: Goal is to avg 2 min rounds or faster so you finish under 40 minutes. Barbell weight should be between 55-70% of Push Press. M = 165/175/185/195/205#, F = 110/115/125/135/145#. T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the row!
Announcement: Memorial Day (Monday) – The hero WOD “Murph” will have 2 heats (7am & 8:30am). Please arrive early to warm-up on your own!
Strength
a) Hex Bar Deadlift – Work up to a heavy single or 5×6 (no touch n go) @ 75-80%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b as needed in 18 Minutes
Conditioning “20 min cap”
4 RFT w/ Partner
40 Burpees (no jump)
30 Box Jump Overs 30/24″
20 Sandbag over Bar (#5/#4 on rig) – 150/115#
WOD Notes: Goal is to get under 20 min cap. Burpees are the only movement where you will work at the same time. You may adjust the height of the bar if necessary, but it should be around nipple height.
Assistance
a) L-Sit/Tuck (parallettes) – 10×12 tap overs (KB)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)
