WOD

Wednesday’s WOD: Gymnastics & Partner WOD

Wednesday’s WOD: Gymnastics & Partner WOD

STRENGTH

Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– This should be the same skill as last week to ensure we are making progress.

CONDITIONING

AMRAP 20 w. a partner:
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch (95, 65)
– Goal: Have fun & work with someone. Barbell loading should be light. One person works – split evenly

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Monday’s WOD: Deadlift, Power Clean, Thrusters, Reverse Hyper

Monday’s WOD: Deadlift, Power Clean, Thrusters, Reverse Hyper

STRENGTH 

Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30
– Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress

CONDITIONING 

“BP Benchmark #3”
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
– Goal: Hard effort – resting between sets to complete big sets with the barbell. This workout should feel similar to “Fran” – loading should be light/fast.
7:00 Time Cap

Accessory:

Reverse Hyper: 4 x 25 @50% of Back Squat. Rest 90s.
OR
Banded Pull-throughs: 4 x 15. Rest 60s.

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Friday’s WOD: Floor Press, Box Jumps, Barbell Rows, Thrusters

Friday’s WOD: Floor Press, Box Jumps, Barbell Rows, Thrusters

STRENGTH

Floor Press: Build to a 2RM in 9 sets. Rest 2:00
– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight.

CONDITIONING 

4 Rounds, for quality:
21 Box Jumps w. step down (24, 20)
15 Barbell Rows (115, 75)
9 Thrusters (115, 75)
60s Active Recovery – row, bike easy
– Goal: Moderate effort throughout – 80% – thrusters/rows don’t need to be done UB, but should not take longer than 2 sets.

Accessory:

DB Hammer Curl: 3 x 10. Rest 60s.

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Thursday’s WOD: Front Box Squat, Deadlifts, Air Squats

Thursday’s WOD: Front Box Squat, Deadlifts, Air Squats

STRENGTH 

Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00
– use a parallel box
– Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT

CONDITIONING 

BP Benchmark #2
AMRAP 8:
15 Deadlifts (225, 155)
30 Air Squats
– Goal: Pace this like an open workout breaking deadlifts early.
-Deadlift weight should be moderate – at least 5 reps per set.

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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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Tuesday’s WOD: Chin Ups, Push Press, Double Unders, Rope Climb

Tuesday’s WOD: Chin Ups, Push Press, Double Unders, Rope Climb

STRENGTH 

Strict Chin ups: 5 x 5-6. Rest 90s-2:00
– BW or add weight
– Partner assisted
– Goal: 5 challenging sets of 5-6 reps.

CONDITIONING

For time:
21-15-9
Push Press (135, 95)
100-75-50
Double Unders
*2 Rope Climb after each round
– Goal: Slower/consistent effort – avoid excessive local fatigue.
-Push Press should be light/moderate – sets of 7-10.

12:00 Cap

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Monday’s WOD: Squat Cleans, Burpees

Monday’s WOD: Squat Cleans, Burpees

STRENGTH 

Squat Clean: Build to a 1RM in 10 sets. Rest 2:00
– Sets should look like – 3-3-2-2-1-1-1-1..
– Goal: 5# PR

CONDITIONING

BP Benchmark #1
AMRAP 7:
12 Bar Facing Burpees
6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.

Accessory/Recovery

Banded Ab Pulldowns: 4 x 15. Rest 60s.
Then,
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3

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Friday’s WOD: Triceps & Back Work

Friday’s WOD: Triceps & Back Work

STRENGTH 

AMRAP 10 of:
1a) Close Grip Bench Press x 6. No rest (transition is rest time).
1b) Rollback Triceps Extensions x 12. No rest.
1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00

CONDITIONING 

AMRAP 10 of:
1a) Barbell Rows x 6. No rest (transition is rest time).
1b) Chest Supported DB Rows x 12. No rest.
1c) Banded Facepull-aparts x 25. Rest 2-3:00

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Thursday’s WOD: Power Clean + Squat Clean Complex, Rope Climbs

Thursday’s WOD: Power Clean + Squat Clean Complex, Rope Climbs

STRENGTH 

Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets.
– Goal – exceed last weeks weight if you’re feeling good.

CONDITIONING

For time:
10-8-6-4-2
Squat Cleans (155, 105)
5-4-3-2-1
Rope Climbs
12:00 Time Cap

Accessory:

*Superset of:
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.

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