WOD & Blog

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Triples (on the :90)
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift every :90 for six rounds.

Deadlift x 3 reps (climb weight)

Post scores to comments.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds/reps completed to comments.

Skill Development
– Ring Skin-the-cats
– Ring Muscle-up Negatives
– Low Ring Kip and Transitions
– Ring Suppport/L-sit

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Triples (on the :90)
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :90 for six rounds.

Back Squat x 3 reps; as follows

(rep 1 with :01 to :03 hold at the bottom, rep 2 and 3 are without a pause)

Post scores to comments.

“Salt-cicles”
4 Rounds for time of
2 x Rope Climbs
7 x Handstand Push-ups
75 x Double-unders

Notes: Scaling protocol will be covered during the whiteboard brief. There is a 14:00 time cap on today’s training.

Post scores to comments.

Skill Development
– Ring Skin-the-cats
– Ring Muscle-up Negatives
– Low Ring Kip and Transitions
– Ring Suppport/L-sit

Team WOD training details will be covered during the whiteboard brief. Bring the lumber, freaks!

Announcement: Tomorrow we have our Veteran’s Day Armistice Team Workout during normal class times.

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Power Snatch Singles
Complete 2 x Power Snatch every :75 for 9 rounds total, climbing in weight from the first round at 60% of a 1rm as able every 1-2 rounds.

9 Rounds x Every :75 seconds
Complete the following

1 x Power Snatch (climb weight per 1-2 rounds)

Notes: Utilize weights today that facilitate movement development and competency by warming up to and starting working sets at 60% of a 1rm. Climbing by 5% per round to 95% today would be an ideal path for most of the crew. Scaling and additional guidance will be covered during pre training whiteboard briefs.

Post scores to comments.

“APFT Primer”
4 Rounds of the following AMRAP cycle
3:00 AMRAP of
9 x Push-ups
12 x KB Swings
15 x Abmat Sit-ups (Anchored)
Rest 1:00

Notes: Each 3:00 resumes where the previous AMRAP paused.

Post scores to comments as one cumulative AMRAP.

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

“Open WOD 20.5”
For time, partitioned any way:
40 x muscle-ups
80kcal Row
120 x wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.

Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Post scores to games site and comments.

VIDEO LINK FOR STRATEGY VIA COMPTRAIN.COM FOUND HERE.

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :75 for six rounds.

Back Squat 2-2-2-2-2-2

Notes: Training path option 1 would be to select from 60, 70, or 80% of a 1RM and work through the six rounds every :75 seconds for quality. Training path option 2 begins at 60% of a 1rm and climbs across sets as the athlete is able.

Post loads to comments.

“Runways”
5:00 x Muscle-ups/Pull-ups

**Rest/Transition x 1:00**

4 Rounds of :45 work x :15 rest
Row (kcal)
Wallball (20/14lbs)
Reverse Wallball (20/14lbs)

Notes: The timer will be set to beep on the :45 and :15 during the entire WOD, thus partitioning and pacing for Muscle-ups and Pull-ups has a practical strategy component to sharpen skills for Monday. Aim for 10-20 kcals/reps per work interval for the triplet of movements in the second part of the met con. Get some, freaks!

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch + Overhead Squat Complex
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Increase weights as form allows.

1 x Power Snatch
+
3 x Overhead Squat

Post loads to comments.

“Pre-Gamer”
5 Rounds for time (15:00 Time Cap)
10 x DB Snatch (alt.L/R @ 50/35lbs)
12 x Push-ups
20 x F.Rack Walking Lunge Steps (50/35lbs)

Post scores to comments.

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

Impact/Focus: Barbell Odds
Complete each of the following workloads within the time allotted after appropriately warming up the requisite barbell movements. Each work interval is :75 seconds.

3,5,7,9,11,13,15 x Barbell Thrusters (pick weight)
15,13,11,9,7,5,3 x Barbell Row (pick weight)

Post weights/scores to comments.

“No Quarter”
For time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 25-20-15-10-5

Notes: Single-unders are 2:1 for today’s training. Abmats are anchored and are 1:1 for scaled workloads.

Post scores to comments.

Skill Development
*See your coach/whiteboard for assignments.

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

Impact/Focus: Turkish Get-ups
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 8:00.

EMOTM for 8:00
2 x Turkish Get-ups (1L/1R)

Notes: Climb in weight as able across sets.

Post training to comments.

“Paisible”
For time
Row 500m
15 x Chin-over-Bar Pull-ups
Row 400m
12 x Chest-to-Bar Pull-ups
Row 300m
9 x Muscle-ups

Post scores to comments.

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

“Open WOD 20.4”
For time
30 x Box Jumps (24/20”)
15 x Clean & Jerks (95/65lbs)
30 x Box Jumps (24/20”)
15 x Clean & Jerks (135/85lbs)
30 x Box Jumps (24/20”)
10 x Clean & Jerks (185/115lbs)
30 x Single-leg Squats
10 x Clean & Jerks (225/145lbs)
30 x Single-leg Squats
5 x Clean & Jerks (275/175lbs)
30 x Single-leg Squats
5 x Clean & Jerks (315/205lbs)

Time cap: 20 minutes

NOTES:

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.