WOD & Blog
Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Deadlift 5-5-5+ (WEEK 2)
Work through the following sets of Deadlift using the percentage based sets outlined below.
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“Socialites”
For time vs 15:00
Run 800m
In the time remaining complete as many rounds/reps as possible of
Wallball (20/14lbs) x 5,10,15,20 (+5 reps per round)
Box Jumps (24/20”) x 10 (same # reps per round)
Notes: Round 1 is 5 x Wallball and 10 x Box Overs, Round 2 is 10 x Wallball and 10 x Box Jump Overs. Rx+ 1-arm Dumbbell Thruster and Over Unders.
Post scores to comments.
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Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Press 3-3-3+ (WEEK 2)
Work through the following sets of Press using the percentage based sets outlined below.
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes:
- To determine loads use 1-rep Press established on 09.13.2021 linked HERE.
- Athletes will be instructed on how to take their one rep max number (this is for our Back Squat, Press, and Deadlift strength cycle) and adjust to a slightly lower 90% number from which the following sets/reps/training are based.
- The final set is a ”+” set each day, which means each athlete will keep going for a max reps after hitting their 5th rep.
- We will also help athletes understand how to lay out all sets and reps for each week based on the one rep numbers for those who want the extra prep work done ahead of time;
- And yes, as promised, we will also help you download the simple and free Wendler 5-3-1 app to crunch numbers for you like new age generational tech pros.
- Google will also yield some basic spreadsheets for those who prefer this particular method of nerding out (older school).
- There is also a very helpful image below that just briefly outlines the overview for the Wendler program; just a glance would benefit everyone’s understanding for the following weeks.
Post sets/reps/loads to comments.
“Andi”
For time
“Andi”
For time:
100 x Hang Power Snatch (65/45lbs)
100 x Push Press (65/45lbs)
100 x Sumo Deadlift High-Pull (65/45lbs)
100 x Front Squat (65/45lbs)
Notes:
Scaling – Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement. Reps are assigned to be completed without partitioning in this NEW (YESSSSS) BENCHMARK WOD.
Intermediate Scaled Option:
100 x Hang Power Snatch (45/35lbs)
100 x Push Press
100 x Sumo Deadlift High-Pull
100 x Front Squat
Beginner Scaled Option:
50 x Hang Power Snatch
50 x Push Press
50 x Sumo Deadlift High-Pull
50 x Front Squat
Post scores to comments.
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Warm-up Drills
I. Jump Rope x 50-40-30-20-10 reps (single-unders)
II. Dynamic Series
III. Mobility Drills
“Chilled”
For time
Double-unders x 50-40-30-20-10
Ring Push-ups x 25-20-15-10-5
Slamball (40,30/20,12lbs) x 25-20-15-10-5
Notes: Scaling and Rx+ challenges will be covered during the whiteboard brief.
Post scores to comments.
“CFE: Time Trial & Pacing”
Warm-up x 250m Row w/1:00 rest
Time Trial x 500m Row w/1:00 rest
Then…
6 Rounds of 1:00 work x :20 rest
*Hold plus ten, at same pace, or minus ten seconds from the 500m time trial.
Post scores to comments.
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Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Back Squat 3-3-3+ (WEEK 2)
Work through the following sets of Back Squat using the percentage based sets outlined below.
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes:
- To determine loads use 1-rep Back Squat established on 09.13.2021 linked HERE.
- Athletes will be instructed on how to take their one rep max number (this is for our Back Squat, Press, and Deadlift strength cycle) and adjust to a slightly lower 90% number from which the following sets/reps/training are based.
- The final set is a ”+” set each day, which means each athlete will keep going for a max reps after hitting their 5th rep.
- We will also help athletes understand how to lay out all sets and reps for each week based on the one rep numbers for those who want the extra prep work done ahead of time;
- And yes, as promised, we will also help you download the simple and free Wendler 5-3-1 app to crunch numbers for you like new age generational tech pros.
- Google will also yield some basic spreadsheets for those who prefer this particular method of nerding out (older school).
- There is also a very helpful image below that just briefly outlines the overview for the Wendler program; just a glance would benefit everyone’s understanding for the following weeks.
Post sets/reps/loads to comments.
“Reveille”
For time Versus a 15:00 time cap
Run 400m
4 Rounds of
10 x Pull-ups
15 x GHD Sit-ups
15 x American KB Swings (24/16kg)
Run 400m
Notes: If time capped, complete the second 400m Run at a buyout/cooldown pace. Additional notes on scaling and Rx+ challenges will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Deadlift 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Deadlift.
Deadlift 1-1-1-1-1RM
Notes:
Establish a 1 rep maximum Deadlift to work off of for next week’s strength program. Nutrition Challenge Applicable scores/WODs today.
Post loads to comments.
“Fishheads”
21-15-9 reps for time of
Front Squat (95/65lbs)
Toes-to-Bar
Burpees
Notes: Scaling, Rx+ adjustments, and points of performance for the training intent today will be covered during the whiteboard brief.
Post scores to comments.
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I. ROMWOD: “2021915”
18:00 Runtime
Notes: Poses include: Saddle, Half Saddle, Supine Pigeon, Double Pigeon & Fig-4 Pigeon
Impact/Focus: Turkish Get-ups
There are 6 Rounds total of 2:00 work x :30 rest; during each work interval complete 2-4 Turkish Get-ups, climbing weight as desired.
6 Rounds of (2:00 work x :30 rest)
Complete 2-4 Turkish Get-ups (challenging weight)
Notes:
- Turkish Get-up weights should be challenging and sustained at that weight for the duration after warming up.
- Armbar Stretch and KB Sink Drill will be covered for athletes that benefit from this mobility drill.
Post scores to comments.
“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Notes:
- This is a re-testable nutrition WOD.
- Movement review and points of performance objectives for today’s training will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Shoulder Press 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Shoulder Press.
Shoulder Press 1-1-1-1-1
Notes:
- Establish a 1 rep maximum Press to work off of for next week’s strength program. Nutrition Challenge Applicable scores/WODs today.
Post loads to comments.
“Rounds & Pounds”
Complete 3 Rounds of the following AMRAP time trial.
VS 6:00 AMRAP x :30 rest
Run 400m
In the time remaining complete as many Rounds/Reps/Lbs of
10 x Ground-to-Overhead (select weight)
15 x GHD/Abmat Sit-ups
Notes:
- Scaled volume for today would be Run 200m, 10 reps + 15 reps respectively.
- Weights at standard metcon assignments to select from.
- Score is rounds/reps/total lbs lifted.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
“Filthy Fifty”
For time
50 x Box jumps (20/16”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (16/14kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders
Notes: Bring the lumber for this metcon Benchmark today, ninjas. This WOD vs a 20:00 time cap, or scaled to 30 reps per movement for athletes that are new to today’s training format. Scores may also be used for the test/re-test for the Nutrition Challenge.
Post scores to comments.
Read More**NUTRITION CHALLENGE IS A GO! GET SOME ON DAY ONE, NINJAS!**
Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Back Squat 1RM
Warm-up and build to a 1 rep max Back Squat against a 12:00 Running Clock, this is a baseline strength day for our Nutrition Challenge and a Wendler Back Squat Cycle.
Back Squat 1-1-1-1-1RM
Post scores to comments.
“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records; This is a Nutrition Challenge Test WOD.
Post scores to comments.
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