WOD & Blog

Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility

Impact/Focus: Back Squat & Pull-ups
Warm-up Sets/Reps x 3 Rounds of

Back Squat Warm-up Set & 3-5 x Pull-ups/Ring Rows
Then…
Complete the following every 2:00 for 6 Rounds total;

Back Squat x 3-3-3-2-2-2
Pull-ups x Max Rep Set
*3 Rounds Strict, 3 Rounds Kipping

Post scores to comments as best weight for set of 2 and best max rep Strict Set, best max rep Kipping Set.

“Thumbilina”
10:00 AMRAP of

7 x Sumo Deadlift High-Pull (75/55lbs)
10 x Push Press (75/55lbs)
10 x Toes-to-Bar

Notes: Scaled V-ups x 12 reps or Scaled Hanging Knee Raises x 15 reps.

Post scores to comments.

Warm-up Drills
Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility

Hero WOD “SCOOTER”
For time
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)

Notes: See your Coach and whiteboard notes for scaling options.

“This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.

…First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire.

While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor’s degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate.
Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom.
While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23.

The Milley family knows Scott has gone “to a place where there is only glory.”

1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart.”

Post scores to comments.

Skill Development & Cooldown x Recovery CFE Rowing Intervals

Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility

Impact/Focus: Movement Warm-up Sets/Reps for “Holleyman”
Build to working weight and training movements standards for 6 Rounds x 2:00.

-Power Clean

-Handstand Push-ups

-Wallball

*1 practice Round of Holleyman at the summation of warm-up efforts.

“Holleyman”
30 Rounds for time of

1 x Power Clean (225/155lbs)
3 x Handstand Push-ups
5 x Wallball (20/14lbs)

Notes:

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 minute time cap for this Hero Benchmark WOD.

Intermediate Option;
25 rounds for time of
1 x Power Clean
3 x Handstand Push-ups
5 x Wallball

♀ 14-lb. ball, 125-lb. clean
♂ 20-lb. ball, 185-lb. clean

Beginner Option;
10 rounds for time of
1 x Power Clean
3 x Handstand Push-ups
5 x Wallball

♀ 6-lb. ball, 55-lb. clean
♂ 10-lb. ball, 75-lb. clean

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Remedial Mobility

“Turkey Shoot 2021”
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (24/16kg)
30 x KB Goblet Walking Lunges (per leg)
20 x DB Renegade Rows (35/20lb)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
100m x Burpee Broad Jumps

Post scores to comments.

Or…

“Team Turkey Shoot 2021”
Complete the following for time in teams of 2 (there and back again style for rx+)
100 x Wallball (20/14lbs)
80 x American KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (per leg)
40 x DB Renegade Rows (35/20lb)
80ft x Walk on Hands
Run 400m (bumper plate overhead 45#)
100m x Burpee Broad Jumps (each)

Notes: Athletes may work break up the workload however they want provided each member of the team completes half of the reps. This excludes the run and burpee broad jump, which both members will need to complete. There will be incentive points, scaling considerations, and logistics (BAMCIS) covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row
II. Dynamic Series
III. Remedial Mobility

Impact/Focus: Gymnastic Pulling Strength & Conditioning
Select from the following options and complete the tasks assigned within the minute/two minutes x 10 Rounds/Minutes total.

Movements
I. Ring Rows,
II. Scaled Pull-ups,
III. Standard Pull-ups
IV. Chest-to-Bar Pull-ups
V. Weighted Pull-ups

Rep Schemes/Intervals
A. Every minute on the minute x 5-4-3-2-1-5-4-3-2-1(+)
B. Every minute on the minute x 10-9-8-7-6-5-4-3-2-1 reps
C. Every other minute on the minute x 10-8-6-4-2 reps

*Strict or Kipping
**Rep scheme A. notes a (1+) for the final effort; this signifies a max rep/max effort final minute of work for total volume achieved.

Post scores to comments.

“Black & Blue”
5 Rounds for time of
5 x Deadlift (275/185lbs)
10 x Burpees (jump and clap)

Time Cap 10:00

Post sores to comments.

“Spooldown”
Complete the following volumes/tasks in as few intervals as possible of
(:30 work x :15 rest)

Row 75/60 kcal
60 x GHD/Abmat Sit-ups
45 x Strict or Hand Release Push-ups

Post scores to comments.

Warm-up Drills
I. Row or Jump Rope x 3:00
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Power & Full Snatch emphasis)

Impact/Focus: Snatch 10 x 1
Whiteboard Brief: Training Intent, Loading Options & Movement/Technique Review
– Warm-up Sets/Reps x 5 to 7 Minutes (building to working weight)

Every :90 x 10 Rounds complete the following
1 x Snatch
*Select a working weight for today @70,80 or 90% of a 1RM.
**Power or Full Snatch; determine before the first warm-up rep and stay the course.

Post scores to comments.

“Ferventus Modus”
6 Rounds for time vs a 15:00 time cap
10 x Devil’s Press (35/20lbs)
20 x Air Squats
30 x Double-unders

Notes:

– Squat targets may be utilized today to help hip track and squat initiation while reinforcing proper range of motion.
– Double-unders may be scaled 2:1 for Single-unders or intermediate Double-under skill set athletes may scale to 20 x Double-unders per round.
– Rx+ has options to increase Double-unders to 55 reps per round,
– Increase the weights to 50/35lbs and perform a Dumbbell Squat (w/ two Dumbbells) in place of Air Squats x 15 reps,
– or perform alternating Pistols for 20 reps total.
– Training points of performance and intentions as well as additional scaling and Rx+ options will all be covered during the whiteboard brief.

Post scores to comments.

Skill Development & Preventative Maintenance
I. 2:00 per leg x Couch Stretch
II. Lax Ball Trap Drills (ie. 1-arm Swimmer on Rig for Traps and Scaps)
III. 3 Rounds for Quality of
15 x GHD Sit-ups
15 x Back Extensions
12 x Alternating Slow Negative Box Pistols or Pause Pistols
IV. Crossover Symmetry

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Front Rack & Overhead Mobility emphasis)

Impact/Focus: Deadlift
Warm-up and build to a 3 rep Deadlift @60-70% 1RM.
Work through sets and reps at 60-75% 1RM for each round.
or
Climb weight to a 3 rep record for the day or a 3RM.

Every 2:00 x 6 Rounds
Deadlift x 3 reps

Post scores to comments.

“Eccliptical”
Complete as many rounds/reps as possible vs
3 x (4:00 work x 1:00 rest)

20 x 1-arm Dumbbell Snatch (35/20lbs)
20 x Box Jumps/Step-ups
20 x Roller Board Tuck-ups
20 x Push-ups
20 x Walking Lunges

Notes: Scaling and Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Front Rack & Overhead Mobility emphasis)

Impact/Focus: Dynamic Shoulder To Overhead
Warm-up as needed before completing the following 10 Rounds of Push Press on the :75. The first five Rounds are at 2 x Push Press, climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :75 intervals will climb weight at 1 x Push Press per lift.

8 Rounds on the :90 seconds of
2-2-2-2 x Push Press (climb weight)

8 Rounds on the :90 seconds of
1-1-1-1RM x Push Jerk (climb weight)

Post scores to comments.

“Empanadas”
4 Rounds for time of
21/15kcal
15 x Medicine Ball Cleans (20/14lbs)
15 x Wallball (20/14lbs)
21 x V-ups

Notes: Scaling and Rx+ training options will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Squat & Overhead Mobility emphasis)

Impact/Focus: Front Squat Doubles
Warm-up as needed with sets and reps building to a moderate to challenging 2 rep Front Squat; ie. 60-75% of a Front Squat 1RM.

8 Rounds on the 1:30 of
Front Squat x 2 reps

*Option 1: Climb weight across sets and reps towards the best 2 rep for the day or a PR attempt.
**Option 2: Work through all sets/reps at 75% of a 1RM.

Post scores to comments.

“Fran”
For time
21-15-9 of

Thrusters (95/65lbs)
Pull-ups

Notes: Compare to scores from 06.14.2021; blog post link found via clicking HERE.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Power & Full Snatch emphasis)

Impact/Focus: Hang Power Snatch, :90 second intervals
Warm-up sets, reps & technique review x 5:00
Then…
Every 1:30 x 7 Rounds complete the following;

*Climb weight every 1 to 2 Rounds or complete at the same weight across (70-80%).

Post scores to comments.

“Broomstick to Boomstick”
Complete for time vs a 14:00 time cap

Row 1000m
3-6-9-12-15 X Power Snatch (115/85lbs)
15 x GHD/Abmat Sit-ups

Notes: Scale weights as needed, Abmats are 21 reps per set for today’s Rx+ 155/105lbs.

Post scores to comments.