Category Archives: WOD

10/31/2023 – WOD

Strength
a) Bench Press – 5×8 @ 75%
b) Glute Ham Raises 4×10 or Hamstring Sliders: 4×15
—Superset a/b every 3:30. Add a band for extra resistance for part (b).

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Assault Bike
40 Hang Power Cleans (increase by rd)
250 Double Unders

WOD Notes: Goal is 2-3 rounds. HPC = 60/65/70% by rd. M = 165/185/205#, F = 110/125/135#. DU sub = 1/2 DU or 200 singles/person. You will work at the same time on the jump rope portion, but the bike/HPC = “you go, I go”. 

Assistance
a) Weighted Hollow Rock – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Skull Crushers – 4×12

10/30/2023 – WOD

Strength
a) Bulgarian Split Squats (last wk) – 5×5 each leg
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set for part (a). BB Front Rack is preferred

Conditioning
14 Min AMRAP Ladder
2 GI Janes
2 Deadlifts 275/185#
4 GI Janes
4 Deadlifts
6 GI Janes
6 Deadlifts
***Complete 400ft on versaclimber at some point during the WOD and continue pattern for the remaining 12 minutes.

WOD Notes: Goal is to get to the round of 16. DL = 60% (should be able to touch n go 3-4 reps at a time). Pick a pull-up bar above your reach if you can do a strict pull-up.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Ez Bar Curls – 4×12

10/28/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
60/50 Cal Row
30 DB Thrusters 50/35#
20 Power Snatches 135/95

WOD Notes: Goal is 4+ Rounds. You may break up the work as needed. One person works at a time the entire WOD.

10/26/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×8 @ 65-75% (build to a heavy 8)
b) DB Lateral Raises – 5×8 (pause + slow eccentric)
c) Power Snatch + Hang Squat Snatch – EMOM x 10 @ 65-75%
—Choose a+b or just c. Superset a/b every 3:30. If mobility is limited, just power both reps. Stay light & work on technique unless you feel good & want to go heavy.

Conditioning
18 Min AMRAP w/ Partner
150m Backwards Sled Drag 135/95#
6x72ft Seal Walks (partner hangs from pull-up bar)
80/60 Cal Ski

WOD Notes: Goal is 2+ rds. Sled should be somewhat light to where you can jog with it or at least walk/run. It shouldn’t be a walk the entire time!! Partner A will hang from a pull-up bar while Partner B seal walks (w/ sliders) 6 mats down & 6 mats back. You will do 3 sets each of the seal walk & hang. Seal Walk sub = 20 shoulder taps. 

Assistance
a) Trunk Rotations (pulley) – 3×12 each side
b) DB Reverse Flies – 4×15

10/25/2023 – WOD

Strength
Power Clean + Hang Sq Clean + Jerk – 5 Sets @ 70%+
—-Build to a heavy complex at the end

Conditioning
3 RFT
400m Run
20 T2B  (RX+ = 25)
10 Clean n Jerk 185/125#

WOD Notes: Goal is 12-16 minutes. T2B sub = T2R, hanging knee raises, or leg raises on bench. CnJ should be quick singles (65%) & feel moderately heavy. 

Assistance
a) GHD Sit-ups – 10/15/20/25/30 Reps (rest as much needed between)
b) DB Shoulder Press – 4×8 (3 sec negative each rep)

10/24/2023 – WOD

Strength
a) Bench Press – 5×10 @ 70%
b) Dball Bearhug Carry – 3×45-60 sec (heavy!)
—Superset a/b every 3:30. Use a heavier bag than you normally use for dball over shoulder.

Conditioning
5 RFT
10 One Arm Devil Press 60/40#  (RX+ = 70/50#)
20/16 Cal Assault Bike
Then right into:
250m One Arm Farmers Carry Unbroken 60/40#  (RX+ = 70/50#)

WOD Notes: Goal is 13-17 minutes. You may switch DB as many times as you want on the FC at the end (DB cannot touch the ground!). Use same DB that you used in the WOD.

Assistance
a) Weighted Hollow Rocks – 4 Sets: 1 min on / 1 min off
b) Tricep Pushdowns (pulley) – 4×12

10/23/2023 – WOD

Strength
a) Bulgarian Split Squats – 5×6 each leg (build to heavy set – should have to rest after 6 reps on last set)
b) DB Pull-over – 5×10
—Superset a/b every 3:30. BB Front rack is preferred for part (a). 

Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
10 C2B
50 Double Unders

WOD Notes: Goal is 10-14 minutes. WB should be unbroken each round, but feel difficult in the later rounds. C2B sub = chin over bar or banded pu. DU sub = 25 DU, 75 singles, or 100ft versa.

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) DB Bicep Curls – 4×12

10/21/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
60/50 Cal Row
10 Wall Walks  (RX+ = 12)
20 Dball over Shoulder 125/90#

WOD Notes: Goal is 5+ rounds. One person will work at a time for all 3 movements. Break up the work anyway you’d like. 

10/19/2023 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor: 6 Sets @ 65%+
—1 Set every 1:30. Work up to a heavy complex. Squat at least one of them. Take extra rest at the end if needed.

Conditioning
1 Min AMRAP x 16 Rounds w/ Partner
7 Thrusters 135/95#
Max Bar Facing Burpees
—Rest 1 min between rounds. Score = total burpees between you & partner.

WOD Notes: Goal is to have 35-40 sec each round to accumulate burpees. Interval is 1 min of work / 1 min of rest x 8 rounds each. Thrusters should start to get challenging to do unbroken after round 4-5. You may step over the bar if necessary. 

Assistance
a) BB Bent-over Rows (supinated grip) – 5×10
b) L-Sit/Tuck – 15 Sec on / 15 Sec off x 12 Sets

10/18/2023 – WOD

Strength
3 Position Clean – Hang + Low Hang + Floor x 6 Sets @ 65%+
—1 Set every 2 minutes. Work up to a heavy complex. Squat at least one of them

Conditioning
For Time
25 Power Cleans 165/110#
30 T2B  (RX+ = 40)
60/50 Cal Assault Bike  (RX+ = 80/65)
30 T2B  (RX+ = 40)
25 Power Cleans 165/110#

WOD Notes: Goal is 13-17 minutes. PC = 60% (quick singles). T2B sub = T2R or hanging knee raises. You should only be RX+ing the bike & T2B if you’re proficient with those movements!

Assistance
a) GHD Sit-ups – 40/30/20/10 (rest 1:30/1 min/30 sec between sets)
b) Dips – 5×10 (advanced = weight or banded for novice)