WOD
WOD: Monday, 1/4/2022: Glute Day.
Strength:
Drive through your heels, and make sure to hold the 1s pause at the top to get maximum glute activation in the Barbell Hip Thrusts. Both of these strength pieces should be very challenging! On the Bulgarians, make sure you’re not dropping straight down, but are moving towards the bench as you descend, so the angle of the shin is 90 degrees in the front leg.
BARBELL GLUTE HIP THRUSTS
4 x 10-12 1s hold at the top. Rest 90s.
– 1-2 Warm-up sets
BULGARIAN SPLIT SQUAT
3 x 6 each. Rest 90s
– 1-2 Warm-up sets
– Metcon:
Retesting this Benchmark from 7/9 – go 85-90% on the bike and save some in the tank for the AMRAP. Shoot for over 3 rounds. If you can’t touch your toes, a trap bar, or lifting off plates might be a better option than a conventional Deadlift.
“BACK TO THE FUTURE”
7:00 on the clock:
30/24 Calorie Bike or 40/34 Calorie Row
Remaining time AMRAP:
10 Deadlifts (225/155)
10 Wall Balls (20/14)
– Goal: Hard Effort. Deadlifts should be heavy but capable of being done in sets of 7-10. Score = total rounds of AMRAP.
– Last tested 7/9
Accessory
BANDED ALPHABET
2 x 1 each side. Rest 60s.
WOD: Thursday, 12/30/2021 Front Box Squat & Romanian Deadlifts
Strength:
Two strength pieces today, starting with an 8RM Front Box Squat, look to improve on last week’s weight by a few Lbs. Proud posture, and try to lengthen the distance between the sternum and the navel as much as possible. Screw your feet into the ground hard on each ascent. This is a finer point, but when doing RDLs (or any deadlift), we can help maintain a neutral spine by keeping the neck neutral. The distance between the chin and the chest should remain unchanged.
FRONT BOX SQUAT
8RM in 4 sets. Rest 2:00
– Exceed last week’s 8RM by 5 lbs.
Romanian DeadLift
4 x 10-12. Rest 90s.
– 1 Warm-up set, working weight should be a bit heavier than the Front Box Squat weight you just finished with.
Metcon:
Start off with a slightly uncomfortable 400 Meter Run and then go for broke on your bear complex 90-95% effort. Look to complete 15+ reps.
“BEAR GRYLLS”
Against a 7:00 Clock
400 Meter Run or 500 Meter Row or 1000 Meter Bike
Remaining time: Max Bear Complex (135, 95)
*Score = total reps.
– Goal: Tough effort on the run, pain cave effort on the Bear Complex. 15-25 reps
– Last tested: 11/16/20
WOD: Wednesday, 12/29/21 Partner Conditioning
Metcon:
Work on your rowing technique today, and move through the first two sections of the workout with a partner, splitting work evenly.
Push the pace a little bit harder today than a typical Wednesday workout. For clarity, each section is an AMRAP
0:00 – 10:00 with Partner
20 Calorie Row
20 G2OH with a plate (45/25)
20 V-ups
Rest 2:00
12:00 – 22:00 with Partner
20 Calorie Bike/Row
20 Plate Walking OH Lunges
20 Hollow Rocks
Rest 2:00
24:00 – 30:00 Solo
Recovery
10 Cal Bike/100 M Run
10 Cal Row
– Goal: Challenging effort – hard, but plenty in the tank. The remaining 6 minutes should be easy, and sustainable.
Accessory Work
BENT OVER NEUTRAL GRIP SHOULDER FLY
4 x 12-15. Rest 60s.
WOD: Tuesday, 12/28/2021: Upper Strength Day.
Strength:
Similar to last week, but today’s work is going to be a little different, we’re doing 5 exercises back to back in circuit fashion then taking a long break at the end of each round. Take 2 warm-up rounds doing half the reps, then 5 full working rounds. Keep your core engaged throughout all these movements, as that will transfer into all the “sexier” gymnastics work like Muscle-ups, Handstand Walking etc.
STRICT CHIN-UPS
5 x 6-8. Rest 10s.
RING DIPS
5 x 8-10. Rest 10s.
PUSH-UP RENEGADE ROW
5 x 8-10.
– 1 Push up, 2 Renegade Rows = 1
DB HANG POWER CLEAN + PUSH PRESS
5 x 8-10. Rest 10s.
OVERHEAD KB CARRY
5 x 50 Meters. Rest 2:00
– Goal: Perform 2 warm-up rounds performing half of the prescribed reps then perform 5 work rounds going through this upper circuit at a consistent pace. 10 seconds is transition not rest.
Accessory:
BANDED FACEPULL-APART
100 reps AFAP. Rest as needed during the set.
WOD: Monday, 12/27/2021: Power Clean & Front Squats
Strength:
Besides the normal points of performance in the Power Clean today, let’s focus on two things – 1. Anything above parallel is “power” so start getting a little lower than you normally would as you approach 70%. This way you don’t get caught “starfishing” with your feet way out when it starts to get heavier, and you’re able to load up with more weight for the Front Squats 2. Do not death grip the bar. If your grip is slightly relaxed, you’ll actually be able to rotate your elbows through easier and catch a better front rack position.
Power Clean + Front Squat
– Build to a heavy 1 + 2 over 5 sets. Rest 2:00 between heavy sets.
– Metcon:
Benchmark workout “Shirts and Skins”. The Barbell weight should be moderate, something you can complete sets of 3 with at a minimum. Focus on flashing your elbows all the way through in the Power Clean, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder. Remember, elbows up AND out, and heels down in the Front Squats will make this workout suck slightly less, which is a good thing!
30 Power Cleans (155/105)
10 Front Squats
30 Bar Facing Burpees
10 Front Squats
– Goal: Hard effort using a moderate weight for Cleans that people can complete at least sets of 3 with.
– Last tested: 5/17. TIME CAP = 8:00
Accessory:
SPLIT SQUAT ISO HOLD
3 x 30s each. Rest 60s.
– try unweighted first, you’ll be surprised.
WOD: Saturday, 12/18/2021. Partner WOD: Burpeepalooza.
– Metcon:
Today’s partner conditioning is 3 seperate 6 minute AMRAPS of Burpee variations, while one partner is working the other must be holding the Rx’d position for the reps to count. Split reps evenly, and save a few reps in the tank on each set so that you don’t hit fatigue too early. The last recovery AMRAP is performed as a team. For clarity, the Parallel Squat hold should be an active challenging hold position.
“BURPEEPALOOZA”
0:00-6:00
Burpee Box Jump Overs (24/20)
*One partner completes reps while other partner alternates between Plank and Forearm Plank.
Work can only be completed will a plank is being held.
7:00-13:00
Burpee Wall Balls (20/14)
*One partner completes reps while the other partner holds a parallel squat. Work can only be completed while squat is being held.
14:00-20:00
Burpee Pull-ups
*One partner holds a Reverse Plank while other partner completes reps. Work can only be completed while the Reverse Plank is held.
21:00-27:00
Easy recovery – Bike, Row, Jog etc… Both partners working at the same time. NO more burpees 🙂
– Goal: Each of the first three intervals should be 6 minutes of Hard effort. Split work as desired except for the last recovery AMRAP.
Accessory: Biceps
Reps of:
21-15-9
DB Hammer Curls
Banded Bicep Curls
Rest as needed.
WOD: Friday, 12/17/2021 Bench press
Strength:
Final week of our Bench Press Dynamic effort work. Remember this is speed work, so the bar HAS to move fast, even if that means not hitting the % increase. Keep your feet firmly planted, ideally with the knee below the level of the hip. Shoulder blades pulled together, proud posture and bend the bar in half.
Bench Press
6 x 4 @5% heavier than last week, every 60s.
– 2-3 Warm-up sets
– SPEED BENCH – fast/explosive reps
– Metcon:
Benchmark WOD, “Not Today Satan”, which will tax the upper back and the lungs to a high degree. Last tested 7/26. Try to recover on the run and push the pace on the DB movements. Keep your core stable on the Renegade Rows, and use your hips on the Devil’s Press.
30-20-10
Renegade Rows total (50/35)
12-9-6
Devil’s Press
*300 Meter Run after the Devil’s Press each round
– Goal: Challenging pace, recover on the Run.
– Last tested 7/26
– Alternate options for Run:
400 Meter Row, 800 Meter Assault Bike
Accessory
Banded Pushdowns
Max reps in 2:00
– add 15 reps to last weeks total.
WOD: Thursday, 12/16/2021: Squat Snatch, Back Squat, Resistance Training.
Strength:
Now that we dialed in our start position last week, let’s focus on the first and second pull of the Snatch. During the first pull, the knees pull back just enough to get out of the path of the bar, while the shoulders and hips raise at the same rate – the angle of the back shouldn’t change, and speed should be normal here. When the bar passes the knees in the second pull, then the chest starts to raise, we bring the hips and the bar together, and accelerate to full speed.
After our Snatch work we’ll move onto Cluster sets, build to a heavy set of 2.2.2 over 5 sets.
SQUAT SNATCH
15 Minutes working on technique performing sets of 2. Rest 90s between sets. Goal is to go 5% heavier than last week.
BACK SQUAT
Build to a heavy 2.2.2 ( each “.” represents a 15s rest where you re-rack the bar) cluster set in 5 sets. Rest 3:00 between heavy sets.
– Metcon:
Similar to last week, but adding another round and Heavy Swings before the bike. If you’re newer to resistance training, and unable to generate enough power on the Bike, then a better option will the L1 option. You’ll know you weren’t able to generate enough power if you don’t feel that you need the entire 90s break and then some.
4 ROUNDS OF:
20 Heavy Russian KBS
10s Air Bike Sprint
Rest 90s.
– Goal: HARD effort, sell your soul to the Bike. Final week of this Anaerobic work.
WOD: Wednesday, 12/15/2021: Conditioning
Metcon
Very similar in intent to last week’s workout, and many of our Wednesday recovery workouts. Sustainable pace, and Nasal breathing should be the priorities. If you’re able to hit 3 rounds doing those two things, then great! On the Row, focus on driving through the heels, arms tight to the body, and the handle and chain moving in a straight line.
30 AMRAP:
40 Calorie Row
30 Calorie Bike/300 Meter Row
20 Hollow Rocks
10 Up Downs
– Goal: Sustainable effort with nasal breathing. Shoot for 3+ rounds.
Accessory
BENT OVER NEUTRAL GRIP SHOULDER FLY
3 x 12-15. Rest 60s.
WOD: Tuesday, 12/14/2021: Push Pull Super Sets
Strength:
Refine your movement patterns from last week, with the same weight that you used, for one extra set. Common faults in the Push Press usually occur during the dip phase of the movement; leaning the chest back as well as keeping the heels flat. Imagine you’re sliding your back down a wall, and to drive the knees out at a 45-degree angle, instead of forward, should fix both of those faults. Remember while rowing that we want to pull towards the hip, to avoid shrugging and working the traps unnecessarily.
DB PUSH PRESS
4 x 8-10. Rest 45s.
– 1-2 Warm-up sets
CHEST SUPPORTED DB ROWS
4 x 8-10. Rest 45s.
– 1-2 Warm-up sets
Metcon:
Pay special attention to your technique in the DB Snatch: don’t bend the elbow early, keep your knuckles facing out till the last possible second when you turn the wrist over and catch the weight with your legs and a locked out shoulder. For the Wall Walks, keep the core engaged to avoid any extra side-to-side motion that will tax the shoulders more than necessary.
3 ROUNDS OF:
20 total alt DB Snatch (50/35)
30 Double Unders
4 Wall Walks or 40′ Handstand Walks
30 Double Unders
Rest 2:00
– Goal: Hard effort, unbroken Double Unders.
Accessory:
REVERSE CRUNCH
4 x 12-15. Rest 60s.
WOD: Monday, 12/13/2021: Squat Clean Thruster 1 rep max
Strength:
Spend some time on front rack mobility so you can save some energy with an efficient rack position. It can also be beneficial to try a slightly wider grip, so that you can grip the barbell in the palm during the front rack. Do your best to shrug the bar off your shoulders and finish with the arms, you also shouldn’t drop the elbows at all during the lift.
SQUAT CLEAN THRUSTER
Build to a 1RM. Rest 2:00
– Goal: 5# PR
– Last tested 8/9
Metcon:
Return of this super evil benchmark; “Driving Miss Gracie”. After completing 30 C&J you’ll use the remaining time on the 6-minute clock to rack up as many cals on the Bike/Row as possible. Assuming you finish with barbell around the 3 minute mark, Men should aim for 30+ cals, women for 24+. We last performed “Grace” on 3/1, so use the same weight for this benchmark, and shoot for a similar or slightly improved time.
“DRIVING MS. GRACIE”
In a 6:00 window:
30 Power Clean + Push Jerks (135/95)
Remaining time: Max Calories Air Bike/Rower
– Goal: Let it all hang out today and go for it! Score = total calories.
– Last tested: 4/26
Accessory
BANDED GLUTE BRIDGE
3 x 12-15. Rest 60s.
– no pause this week
WOD: Saturday, 12/11/2021 Partner Workout.
Metcon
Split work evenly with your partner, paying special attention to the run intervals. When doing high rep sets of Wall Balls, practice bringing the arms back into the receiving position as soon as the ball leaves your fingertips, this way your shoulders won’t get unnecessarily tired from being raised too long.
30 AMRAP:
Buy in: 1 Mile Run
Then with remaining time AMRAP:
30 Burpees
40 Hang Power Cleans (115/75)
50 Wall Balls (20/14)
– Goal: Split work evenly, including the run. Think hard about running distances as this will make or break how well you and your partner do on today’s workout.
ARMS & ABS Accessory
Reps of:
40-30-20-10:
Banded Hammer Curls
10 Hollow Rocks after each set