WOD & Blog

THE CIVILIAN DIVISION IS NOW LIVE!!!!!!

Warm-up Drills
I. Run 400m or Row 2:00
II. Dynamics & Mobility

Impact/Focus: “Fran” Skills & Drills

Every 3:00 x 5 Rounds

Round 1:
15-12-9 x PVC Thrusters & Hollow Rocks

Rounds 2,3,4,5:
A. 3-5 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
B. 3-5 reps x Pull-Ups

Post training notes to comments.

“Fran”
For time

21-15-9

Thrusters (95#/65#)
Pull-Ups

Notes:

• Scale weight of thrusters down to something challenging but able to keep moving, if necessary

Post time to comments.

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

Impact/Focus: Rope Climbs
12:00 x 1 to 2 reps of Rope Climbs / Scaled Movement Assignment
*Complete the workload every 2 minutes

Post scores to comments as total completed for each part.

“THAWKND”
4 Rounds for max reps

1:00 x Rope Climbs
Rest :15
1:00 x Wallball (20/14lbs)
Rest :15
1:00 x Reverse Wallball (20/14lbs)
Rest :15
1:00 x Shuttle Run (25ft=1Rep)
Rest :15

Post total reps to comments.

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

Impact/Focus: Power Snatch
5:00 x Warm-up sets and reps from PVC through barbell, remedial mobility drills, and technique review.

Then…

5 Rounds, on the 2:30 of

Power Snatch x 5-4-3-2-1

Notes: Each round is performed as single reps; ie. Round 1 is 5 reps of 1 x Power Snatch, Round 2 is 4 reps of 1 x Power Snatch, etc. Climb weight or work movement technique across sets at a challenging weight.

Post scores to comments.

“Warmenclature”
15:00 AMRAP of

50 x Double-unders
50ft x Handstand Walk or Bear Crawl
35kcal Row
35 x Slamball
20 x Push-ups
20 x Deadlift (135/95lbs)

Notes: Additional points of performance and scaling will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Mobility Drills: Pigeon, Seal, Open Book, Hammies, Couch Figure-4, Front Rack/Overhead
III. Set-up, Training Flow & Movement Review

Impact/Focus: Thrusters EOMOTM
Warm-up as needed before completing the following workload every other minute on the minute (every 2:00) against a 12:00 clock.

Increase weight with each set working to a 3-rep maximum effort or build to a challenging weight and execute with better form across sets/reps.

Weightlifting sets begin in the Rack today.

3-3-3-3-3-3 x Thrusters

Post loads to comments.

“Fruckus”
3 Rounds for time of
15 x Thrusters (95/65lbs)
20 x Toes-to-Bar
Run 400m

15 x Thrusters (95/65lbs)
40 x V-ups
Run 400m

15 x Thrusters (95/65lbs)
80 x Mountain Climbers (1 count)
Run 400m

Notes:

Scale the weight with the intent being larger sets or unbroken efforts of Thrusters.

Rx+ may go 115/85lbs as spicy may requisite.

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Pull-ups & Ring Dips
Work through the following sets of Strict Pull-ups/Strict Dips on 2:00 intervals.

Every 2:00 x 7 Rounds
7 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
7 x Strict Ring Dips, Static Dips (matador), Banded Static Dips

Notes: Athletes may scale reps up to 10 reps per movement per round as needed or add a weight vest or Med Ball to increase the level of challenging strict work. Emphasis is on strict rep execution, break up sets as needed. Athletes that are newer will be working today to establish and then progress through a baseline and scaling understanding for these movements.

Post scores to comments.

“Mouse Trap”
AMRAP 12:00
(Reps Climbing Each Round x 5’s)

5-10-15… x American KB Swings (24/26kg)
5-10-15… x Burpees
5-10-15… x Box Jumps (24/20”)

Notes: Scale KB weight and Box Jump heigh as needed. Additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Clean & Jerk Complex
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development throughout the set & rep intervals as follows.

6 Rounds, on the 2:30 of
2 x Full Clean
+
1 x Jerk

Notes:

Work at the same weight as explained above across all sets and reps or climb weight as able.
Athletes may also build to a new two rep maximum for this movement complex.
Emphasis today will build on posture and breathing applications for a stronger receiving position in the clean and transition to the Jerk.

Post scores to comments.

“A Brazen Monday”
Complete for time

Row 500m
15 x Push Jerk
25 x GHD Sit-ups

Row 500m
12 x Push Jerk
20 x GHD Sit-ups

Row 500m
9 x Push Jerk
15 x GHD Sit-ups

Notes: Scale weight as needed for the Push Jerk movement that allows athletes to hit the throttle without losing the technique/efficency required for proper execution. GHD Sit-ups may scale to Abmat Sit-ups as 35,25,15 reps respectively per round.

Post scores to comments.

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

Impact/Focus: Bench Press & Farming
5:00 x Warm-up, Set-up & Movement Review

Then… Versus a 15:00 Running Clock
Complete 5-6 Rounds of

I. Bench Press x 3 reps @75-85%1RM
+
II. 8 Reps x DB Farmer’s Carry W.Lunges
+
III. 30 seconds to 1 minute x DB Farmer’s Walk

Notes: 50/35lbs x 2 Dumbbells. Each Round is a set of Bench Press followed by walking lunge reps directly into the Farmer’s Carry; these last two movements are performed with two Dumbbells.

Post scores to comments.

“Double Dare-ierre”
Complete 5 Rounds For Time
vs. an 8:00 Time Cap

6 x Deadlift (155/105lbs)
18 x Wallball (20/14lbs)

Rest 2:00

Complete 5 Rounds For Time
vs. an 8:00 Time Cap

12 x Jump Squats (Med.Ball/Slamball)
18 x Atlas Carry Walking Lunges (Med.Ball/Slamball)

Notes: Rx+ Deadlift option will be at a Benchmark reference weight relative to 65-75% of an athlete’s Deadlift 1RM. Example Athlete with a 305lb Deadlift 1RM would yield a 225lb MetCon weight for an Rx+ endeavor today (305lbs x .75 = rounded answer of 225). Additional details will be covered during the whiteboard brief/during movement review and set-up.

Post scores to comments.

Skill Development (Bonus Things)

**1-2:00 per side, per drill

I. Remedial Mobility

II. Seated Straddle, Standing or Floor Pigeon, Hammies

III. Shoulder/T-spine Sink Drill w/ Dumbbell or Kettlebell

IV. Lax Ball Traps, Scaps, Chest, Shoulders

Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Ankle/Calf, Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Overhead Squat
Movement Review, Remedial Drills & Warm-up x 5:00

6 Rounds, on the 2:30 of
Overhead Squat 5-5-3-3-3-3

Notes:

• Beginner athletes should be working sets and reps with a focus on movement development and consistency/competency with lightweight (or PVC) as needed.
• Rx Athletes should climb weight across sets as able. Stay salty.

Post scores to comments.

“Apple Cyanider”
For Time
21-15-9
Power Snatch (95/65lbs)
Toes-to-Bar
Burpees Over Bar

Notes:

• Burpees Over Bar today are performed with a jump over the bar (feet together) sans any directional requirement for the burpee other than ‘flat’.
• Scale Power Snatch weight to permit barbell cycling in bigger sets.
• Toes-to-Bar scaling will be covered during the whiteboard brief. Rx+ options will be alluded to in hushed, ominous tones at strategic moments throughout class times.

Post scores to comments.

Warm-up Drills
I. Run 400
II. Foam Rolling, T-spine, Lats & Overhead Drills
III. Mobility

Impact/Focus: Handstand Push-ups & Skill Drills
Warm-up & Set-up Efforts vs. 5:00
Then… Select one of the following options and work through the following intervals.

8-10 Rounds of (:30 seconds work x :30 seconds rest)

I. Wall Walks x Reps
II. Kick-up to Wall + Holds/Negatives
III. Kipping or Scaled Handstand Push-ups x Reps
IV. Strict Handstand Push-ups x Reps
V. Handstand Walk x Distance

Post scores to comments.

“Coy Fish”
15:00 AMRAP of

1 x Rope Climb
7 x Handstand Push-ups
Run 400m

Post scores to comments.

Skill Development
For Quality
4 Sets of 12 reps x
GHD Back Extensions
4 sets of :12 seconds x
L-sit Hold

Warm-up Drills
I. Row 2:00
II. Pigeon(s), Banded 3-Pos, Couch, Fig-4 & Bridges
III. Set-up, Training Flow & Movement Review

Impact/Focus: Best of Three
Complete the following
3 Rounds of
Max Effort 500m Row for Time x 1:30 Rest

Post best rowing 500m score to comments (or all three).

“Tuesday’s Are For Tabata”
Tabata = 8 Rounds of (:20 max effort/reps x :10 rest)

Complete for total reps per movement

Tabata x Double-unders
Rest :30
Tabata x Abmat Sit-ups
Rest :30
Tabata x Burpees
Rest :30
Tabata x Slamball

Post totals per movement to comments.