WOD & Blog

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 Snatch Mobility)

Impact/Focus: Snatch
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every :90 complete the following

Snatch x-2-2-2-2-2-2-2

*Each set of two may be performed as a double, touch and go style, or as two single reps with a reset within the :90 seconds*
**same weight across last 3 sets**

Notes:

• Today is intended to be performed as touch and go doubles or two singles per round of Full Snatch or Power Snatch + Overhead Squat.
• Sustained weight for the final three sets.

Post scores to comments.

“Well Suited”
14:00 AMRAP of
10 x Overhead Squat (95/65lbs)
Run 200m

Notes: Scale weight as necessary.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Foam Rolling & Dynamic Drills
IV. Mobility Drills

Impact/Focus: Ring Dip & Barbell Row Alt.EMOTM
Work through the following alternating tasks, on the minute for 10 rounds total.

10 Rounds, every :60 seconds of

Odd Minutes: Ring Dip x 15-12-9-6-3 reps
Even Minutes: Barbell Row x 7-7-7-7-7 reps

Notes: Movement/volume scaling will be covered during the whiteboard brief.

Post scores to comments.

“Weird Is Overdue”
For time vs. a 20:00 time cap
Row 750/600m
Then…
25-20-15-10-5 reps x Floor Press (50/35lbs)
50-40-30-20-10 reps x Floor Wipers (50/35lbs)
25-20-15-10-5 reps x American Kettlebell Swings (24/16kg)
Then…
Low Bear Crawl + Low Reverse Bear Crawl x 20+20ft,40+40ft,60+60f,40+40ft,20+20ft

Notes: Scaling will be covered with a movement review during the whiteboard brief.

Post scores to comments.

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

Impact/Focus: Front Rack Walking Lunges
Warm-up as needed with sets and reps building to the athlete’s intended starting weight for the weighted lunges (taken from the rack).

6 Rounds on the 2:30 of
8-8-6-6-4-4 x Front Rack Walking Lunges (increase weight across)

Post scores to comments.

“Pomp”
12:00 AMRAP of
30 x Double-unders
10 x Sumo Deadlift High-Pull (75/55lbs)
15 x Wallball (20/14lbs to 10/9ft tgt)

Notes: Scale to Single-unders @ 50 reps per round. Adjust weight as necessary. Rx+ 40,12,20 reps respectively with an increase to SDHP for 95/65lbs.

Post scores to comments.

**today there will be a 2:00 per leg couch stretch buyout**

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

Impact/Focus: Gymnastic Skills, Holds & Inversions
Complete the following every 3:00 for 5 Rounds total

A. 3-5 x Deadhang Pull-ups
B. 3-5 x Shoot Through Drill (w/Push-up and Dip)
C. :10 to :20 seconds x L-sit Hold
D. Handstand Skill for :10 to :20 seconds, 2-3 Wallwalks, 10-20ft HS walk

Post scores to comments.

“Grindin Gears”
For time

Run 400m
Then…

Handstand Push-ups x 15-12-9-6-3
Pull-ups x 15-12-9-6-3
GHD Sit-ups x 30-24-18-12-6

Then…
Run 400m

Notes: Scaling will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills

Impact/Focus: Power Clean
Warm-up sets of 2-3 reps, touch and go sets for double; Build to a starting weight 60% or heavier.

5 Rounds on the :90 seconds of
2 x Power Clean
(build weight across)
+
5 Rounds on the :90 seconds of
1 x Power Clean
(build weight, sustain for final 3 Rounds)

**touch and go for the sets of 2; climb weight each set as able, repeat the best weight lifted for the final 2-3 rounds.

Post scores to comments.

“The Chief”
Complete as many rounds as possible in 3:00 of
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: Scale load on Power Cleans, rep conversions for scaled movements (ie. incline push-ups, etc.) 1:1 for today’s training. Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans.

Post scores for five AMRAPs to comments.

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 Snatch Mobility)

Impact/Focus: Snatch 10 x 1
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every :90 complete the following

Snatch/Power Snatch x 1-1-1-1-1-1-1-1-1-1
*same weight across sets*

Notes:

• Today is intended to singles for reps of Full Snatch or Power Snatch at sustained weight across sets.
• Work as heavy as 90% of the best lift established last week.

Post scores to comments.

“Persistence Hunting”
Complete as many reps as possible for each movement within the time allotted

5:00 x Snatch Ground-2-Overhead (select weight for total lbs)
4:00 x Reverse Burpees
3:00 x Burpees
2:00 x DB Hang Clean to Push Press (35/20lbs)
1:00 x Box Jumps Overs (24/20”)

Notes:

• Snatch Ground-2-Overhead is any way possible (Power or Full Snatch) where athletes may pick any of the following weights in an attempt to take the most lbs in the time allotted:
• Examples: 65/95/115/135/155lbs…

Post method, lbs & reps to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills

Impact/Focus: Power Output & Turkish Get-ups
6 Rounds for quality reps and kcal vs. a 12:00 Running Clock of the following alternating tasks.

Row 20 x Pulls @ Max Effort/Efficiency
4 x Turkish Get-ups (moderate weight)

Post scores to comments.

“Batchy”
21-18-15-12-9-6-3 reps for time of
Bumper Ground-to-Overhead (45/25lbs)
Push-ups
GHD/Abmat Sit-ups

Notes: Scaling will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Dynamic Drills
IV. Mobility Drills

Impact/Focus: Front Squat Triples
Warm-up as needed with sets and reps building to a moderate to challenging 3 rep Front Squat; ie. 60-70% of a Front Squat 1RM.

5 Rounds on the 2:30 of
3 x Front Squat

Notes:

Athletes will be working on proper squat movement initiation (Hips vs. knees), mobility work should facilitate Squat ROM as well as priming the Front Rack position.
Experienced athletes may pursue a 3 rep maximum, building across sets and reps.
Athletes looking to work on building their base of Front Squat Strength today may work at 75-85% for the same weight across all sets and reps.
Newer athletes will be emphasizing the development of the Front Squat movement as a priority before being concerned with any measure of going heavy.

Post scores to comments.

“Aqua Velva”
Complete for time vs an 18:00 time cap

Run 400m
21 x Thrusters (115/75lbs)
15 x Rope Climbs

15 x Thrusters (115/75lbs)
12 x Rope Climbs

9 x Thrusters (115/75lbs)
9 x Rope Climbs

**Conditional x Run 400m @ 6:00, 12:00, 18:00 minutes. See below**

Notes:

• At 6:00 minutes, 12:00 minutes & 18 minutes into the WOD athletes will complete a 400m Run before assaulting into the next round of thrusters.. If athletes are able to clear each round before the next run mark they may pass go without the 400m and instead begin collecting more reps instead.
• Scale thruster load and to Pull-ups or scaled Pull-ups (2:1 reps) so that these immediate action time goals (and rewards) are attainable.
• Yay, incentive.

Post scores to comments.

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

Impact/Focus: Skill Holds & Inversions
Complete the following every 2 minutes for 6 Rounds total

3-5 x Shoot Through Drill (w/Push-up and Dip)
:20 seconds x L-sit Hold
Handstand Hold (:20) or Walk (10ft)

Post scores to comments.

“Concision”
4 Rounds for max reps of
1:00 x Row (kcal)
1:00 x Knees-to-Elbows
1:00 x Dumbbell Snatch (50/35lbs;alt.L/R)
1:00 x Dumbbell Walking Lunges (Farmer’s Carry)

Post total reps per movement to comments.

Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills

Impact/Focus: Clean & Jerk
Warm-up sets of 2-3 reps, touch and go, full squat movement w/ reset of feet and front rack before the Push or Split Jerk overhead; Build to a starting weight 60% or heavier (For a C&J or Clean 1RM).

4 Rounds on the 2:00 of
2 x Clean & Jerk
+
4 Rounds on the 2:00 of
1 x Clean & Jerk

**touch and go for the sets of 2; climb weight each set as able, repeat the best weight lifted for the final 2-3 rounds.

Post scores to comments.

“Wave Summation”
5 Rounds for time of

35 x Double-unders
7 x Push Jerk (135/95lbs)
10 x Burpees Over Bar
20 x Double-unders

**Rest 1:00 between rounds

Notes: Weight selections for today will be based on 60% of an athlete’s one rep max for the Push Jerk and/or their best weight or training result from the Impact/Focus portion of training. Scaling and Rx+ training will be covered during the whiteboard brief and during WOD warm-up.

Post scores to comments.