WOD & Blog

Warm-up Drills
I. Run 400m or Row 2:00
II. ROMWOD: “Lower Body 20220809”
18:00 x 4 Drills/Poses
III. Mobility

Impact/Focus: Ring Competency & Double-unders
Work through the following intervals of holds & Double-under/Jumprope tasks.

4 Rounds of 2:00, Timer set to the following intervals:

:45 seconds for
Double-unders / Single-unders
:15 x Rest

:45 seconds for
L-sit Hold + Ring Support Hold
:15 x Rest

Notes:

• Clock set to :45 x :15, use the work intervals to complete skill tasks which will be assigned during the whiteboard brief.
• An example would be work towards 75% of the best set number of reps for Jumprope Skills in a :45 second window before resting :15 seconds; move to the Rings next and complete :10 seconds of L-sit & :20 seconds of Ring Support.
• Rest remaining time before restarting the next round with Jumprope work.

Post scores to comments.

“Windmills & Trebuchets”
12:00 AMRAP of
25 x Double-unders
10 x Left Arm DB Snatch (50/35lbs)
10 x Right Arm DB Snatch (50/35lbs)

Notes:

• Scaling will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Foam Rolling & Dynamics
III. Mobility & Movement Review

Impact/Focus: Dumbbell Press 5-5-5+
Warm-up sets: 2 x 5-7 reps at light to moderate weight

Then…
3 x 65% 1RM
3 x 75% 1RM
3+ x 85% 1RM

Notes:

• Finish with a light weight set x 10 reps.
• Reference 1RM Dumbbell Press to determine weights.
• The final set is for max reps.

Post scores to comments.

“Brisk Bugger”
Complete for time versus a 15:00 time cap
10-20-30-20-10 x Row (kcal)
10-20-30-20-10 x GHD Sit-ups
20-20-20-20-20 x Farmer’s Carry Dumbbell Lunges (50/35lbs)

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Power Clean Triples
Warm-up Sets/Reps building to intended starting weight x 4:00

Then, working to the heaviest set possible with touch and go reps, complete the following:

Every 2:30 x 6 Rounds total

Power Clean x 3 reps
*Climbing weight or sustained sets in preparation for the following MetCon Benchmark WOD.

Post scores to comments.

“The Chief”
Complete 5 Rounds of
3:00 AMRAP x 1:00 Rest

3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take good notes on scaling details/scores for future benchmark comparisons and references.

Post scores for five AMRAPs to comments.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Overhead Squat & Pull-up Primer
*Warm-ups sets, reps & Pull-up tasks will be assigned during the whiteboard brief.

5 Round, on the 3:00
Complete Overhead Squat & Pull-up tasks within the 3:00 window

Overhead Squat 3-3-3-3-3
+
3-5+ x Scap Pull-ups, Deadhang Pull-ups, Gymnastic Kip, Kipping Pull-ups

Post scores to comments.

“Nicole”
20:00 AMRAP of

Run 400m
Max Reps Pull-ups

Notes:

• Scaled to 15:00 as needed. Scaling for Pull-ups will be covered during the whiteboard brief.
• This is a Benchmark WOD, track your scores and scaling, Ninjas!

Post scores to comments.

Warm-up Drills
I. Row 3 Minutes
II. Coach’s Choice
III. Mobility

Impact/Focus: Diane Prep & Some Math
*Warm-ups sets, reps & Handstand prep tasks will be assigned during the whiteboard brief.

5 Round, on the 3:00
Complete Deadlift & Handstand tasks within the 3:00 window

I. Deadlift Options
Deadlift 5 reps @ Diane prep weights, climbing across or maintaining weight.
Deadlift 65%,75%,85% x 5 reps each before finishing the final round at 225/135 or respective to the MetCon weight targeted today.

II. Kick-ups, Balancing, Handstand Strict or Kipping reps, Hanstand Negatives, etc… Pick a skill that sharpens and primes for the Handstand Movement for Diane. Working time should be held to :20 to :30 seconds.

Post scores to comments.

“Diane”
Complete this benchmark WOD for time

21-15-9 reps of
Deadlift (225/155lbs)
Handstand Push-ups

Notes: Scaling will follow the work established the past few weeks regarding metcon work with the Barbell Deadlift and Handstand Push-ups/Scaling Progressions in progress.

Post scores to comments.

Skill Development
Choose one of the following options for a cool down activity Post Benchmark “Diane”
I. Row
2 rounds of
(Row x rest time)
:30 on x :30 rest
:30 on x :25 rest
:30 on x :20 rest
:30 on x :15 rest
:30 on x :10 rest
:30 on x :05 rest
:30 on x 2:00 rest
II. Run 3 x 2-400m
III. Double-under Skill Practice
IV. SPIKEBALLLLLLLL!!!!

Post scores to comments.

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Rope Climbs, Inchworms & Push-ups
6:00 x 1 to 2 reps of Rope Climbs / Scaled Movement Assignment
*Complete the workload every :60 seconds to 2 minutes
6:00 x Inchworm + Push-up Ladder @1,2,3,4…+1 rep per round
*Perform all Inchworms before completing the matching number of Push-ups

Post scores to comments as total completed for each part.

“Warm 22.0”
12:00 AMRAP of
10 x Ring Dips
10 x Toes-to-Bar
12 x Box Jumps (24/20”)

Notes: Scaling will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. ROMWOD: “Lower Back”
(Link to ROMWOD video found HERE)
15:00 x 3 Drills/Poses
III. Mobility

Impact/Focus: Dumbbell Press 5-5-5+
Warm-up sets: 2 x 8-10 reps at light weight
Then…
5 x 65% 1RM
5 x 70% 1RM
5+ x 75% 1RM

Notes:

• Finish with a light weight set x 10 reps.
• Reference 1RM Dumbbell Press from last Wednesday.

Post scores to comments.

“Wet”
Complete 5-7 Rounds of the following intervals, working for max distance/reps.

1:00 x Row (meters)
1:00 x Burpees
1:00 x Rest

Skill Development
Tabata L-sit & Ring Supports

Warm-up Drills
I. Run 400
II. Dynamic Mobility & Foam Rolling
III. Remedial Mobility Drills

Impact/Focus: Hang Power Snatch + Power Snatch
5:00 x Warm-up sets, technique review and point of performance reinforcement.

4 Rounds on the :90
2 x Hang Power Snatch

4 Rounds on the :90
1 x Hang Power Snatch +
1 x Power Snatch (touch and go)

Post scores to comments.

“Snatch & Grab”
Complete for time

Run 400m
15 x Power Snatch (95/65lbs)
30 x GHD Sit-ups

Run 400m
12 x Power Snatch (95/65lbs)
24 x GHD Sit-ups

Run 400m
9 x Power Snatch (95/65lbs)
18 x GHD Sit-ups

Notes: Scale load as needed, Abmats are subbed at 1:1 reps for today.

Post scores to comments.

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Front Squat 7 × 1
Warm-up sets & Remedial Mobility x 5:00

7 Rounds, on the 2:00 seconds of
3-3-1-1-1-1-1 x Front Squat

Notes:

• Athletes may climb across sets to a new 1RM OR …
• Build to a starting weight & maintain across sets @85-90% 1RM for each of the single rep working rounds.

Post scores to comments.

“Trippy”
Complete for time vs. 16:00 cap

1-2-3-4-5-6-7-8-9-10 reps of

Front Squat (135/95lbs)
Pull-ups

**Every 2:00 Complete 30 x Double-unders & 50 x Single-unders.

Notes:

• Scale load and the Pull-up movements as needed for a 1:1 rep adjustment.
• Time Cap @ 16:00.
• Scaled volume and time cap: 2-4-6-8-10 reps respectively with 25 x Single-unders every 2:00.
• Rx+ If the climb to the round of 10 is completed ‘Unbroken’ proceed back down to 1 rep as follows; 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (maintaining the same time cap incentive).
• A second Rx+ option would be to complete today’s training @ 155/105lbs.

Warm-up Drills
I. Run 400 to 800m or Row 3:00
II. Dynamic Mobility & Foam Rolling
III. Deadlift Prep Work & Remedial Mobility Drills

Impact/Focus: Deadlift Select
*Guidance for today will cover the intended Deadlift strength cycle, for which next Friday marks week 1.

Select from the following options:
A. Retest a 1RM Deadlift vs. 12:00
B. 5 Sets x 5 Reps, On the 2:30;
Each @ 60-75% of a 1RM Deadlift Record

Post scores to comments.

“Latence N’ Patience”
For time

2:00 x BB Front Rack Hold
(95lbs-135lbs & 65lbs-95lbs)
Row 50Kcal
20 x Tire Flips
150 x Double-unders (300 x Singles)
2:00 x BB Overhead Hold (95/65lbs)
50 x Medicine Ball Cleans (20/14lbs)
2:00 x Handstand Hold (or 2:00 x Plank Hold)

Notes: There will be a partner WOD iteration option available conditional to class size and training logistics.

Post scores to comments.