WOD & Blog

Warm-up Drills
I. Row 500m
III. Mobility Drills

Impact/Focus: Back Squat 5-3-1+ (WEEK 4)
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

Warm-up Sets/Reps
5 x 40%
5 x 50%
3 x 60%

Working Sets/Reps
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post sets/reps to comments.

“Tacticks”
7 Rounds; Each vs. 2:00 of

7 x Burpees
7 x Pull-ups/Ring Row
10 x Air Squats
10 x Russian KB Swings (24/16kg)

Select One of the Following Rep Schemes:
I. 10 Rounds @ 10 reps per movement
II. 7 Rounds @ 7,7,10,10 reps per movement
II. 7 Rounds @ 5,5,10,10 reps per movement

Notes: Scaling & Training execution points of performance will be covered during the whiteboard brief.

Post scores as rounds completed within the 2:00 time limit ( … best/worst time across all rounds = robust training data bonus) to comments.

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

Impact/Focus: Deadlift 3-3-3+ (WEEK 3)
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

Warm-up Sets/Reps
5 x 40%
5 x 50%
3 x 60%

Working Sets/Reps
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post sets/reps to comments.

“All Together”
7:00 AMRAP of
10 x Front Squat (115/85lbs)
15 x V-ups

Rest 1:00

7:00 AMRAP of
Bearcrawl x 80ft
10 x Slamball (40,30/20,14lbs)

Post scores for each AMRAP to comments.

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

Impact/Focus: Pull-up Strength & Conditioning
Select from the following options and complete the tasks assigned every minute or two minutes as shown below;

I. Every minute on the minute option
x Pull-ups @ 10-9-8-7-6-5-4-3-2-1 reps /minute

II. Every other minute on the minute option
x @ 10-8-6-4-2 reps /minute

Post scores to comments.

“NUMLOC”
For time
30 x Medicine Ball Cleans (20/14lbs)
40 x Burpees
50 x GHD/Abmat Sit-ups
60 x 1-arm Dumbbell Snatch (50/35lbs)
70 x Wallball (20/14lbs)

Rx+ Chipper Add-ons (@ end)
10 x Muscle-ups
20 x Power Snatch (115/85lbs)

Notes: Additional challenges pending for the Rx+ and partner WOD options; scaling will be covered during the whiteboard brief.

Post scores to comments.

I. ROMWOD: 18 to 22 Minute Runtime; 4 Poses/Drills

II. Warm-up Drills
Row 500m, Dynamic Series & Mobility Drills

Impact/Focus: Press 3-3-3+ (WEEK 3)
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

Warm-up Sets/Reps
5 x 40%
5 x 50%
3 x 60%

Working Sets/Reps
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post sets/reps to comments.

“Lest We Forget”
4 Rounds for time vs a 12:00 time cap
30 x Double-unders
Row 20/15kcal
15 x Dumbbell Push Press (50/35lbs)

Notes: See whiteboard brief for details to apply today towards scaling and the ever so Spicy Rx+ options (ie. 40,25,10 reps respectively with a HSPU substitute movement for the Push Press.

Post scores to comments.

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

Impact/Focus: Rope & Core Conditioning Alternating EMOTM
12:00 Minutes EMOTM as follows below;
performing the alternating tasks on their respective assigned Odd & Even Minutes.

Odd Minutes: Work through the best continuous/unbroken work sets of Double-unders or Single-unders during each of the Rope intervals.
I. Max Unbroken Double-unders or Max Reps Total per Minute
II. Max Unbroken Double-unders or Max Reps Total per Minute

Even Minutes: Complete the core conditioning and development task options per interval as assigned during the even minutes.
I. 10-12 x Supine Knees to Elbows with Hip Raise
II. :30 x Cumulative L-sit or V-sit Time
III. 3-5 x Unbroken Skin-The-Cats
IV. Ring Gymnastics Drills & Complexes Work (building on the Ring Support, L-sit & Knee-to-elbows foundations)

Notes:

• The intent of Jump Rope conditioning today will be to provide athletes with some work intervals/space outside of WODs to identify, address, and prac-app specific points of performance relative to the Jump Rope skill sets.
• Example of training goals/practice: An athlete is assigned their work minute to be spent practicing working three to five progressively faster single under reps into a double-under attempt.
• Core interval work will be focused on each athlete developing control via both static & dynamic core strength exercise components.
• For those ready for the rings, a general note on Flow of Ring Drills & Complexes: 1-2 sets building deliberately through the skill sets as a Ring Progression moving from Strict Knees to Elbows to Tuck Inversion, Inversion, Lever w/single closed or open leg tuck option /negatives & Hold Attempts, Lever negatives & Hold Attempts..
• EMOTM = Every minute on the minute.

Post training completed to comments.

“The Chief”
Complete as many rounds as possible in a 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 x 3 minute AMRAPs.

Notes:

• Scale load on Power Cleans as needed; reps will be scaled to 1:1 for today’s training.
• Score each AMRAP individually, begin each three minute working window with a new round.

Post scores for five AMRAPs to comments.

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

Impact/Focus: Back Squat 3-3-3+ (WEEK 3)
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

Warm-up Sets/Reps
5 x 40%
5 x 50%
3 x 60%

Working Sets/Reps
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post sets/reps to comments.

“Helen Meet Hades”
Complete for time VS a 16:00 Time Cap

Run 800m
21 x Pull-ups
21 x Bumper Plate Devil’s Press (45/25lbs)

Run 400m
15 x Pull-ups
15 x Bumper Plate Devil’s Press (45/25lbs)

Run 200m
9 x Pull-ups
9 x Bumper Plate Devil’s Press (45/25lbs)

Notes: Scaled run distances should be selected to allow athletes to sustain or push the pace in one concerted effort per round for today. Changing the bumper plate load to allow for priming mechanics of the Push-ups will be instructed for those who need to focus on this aspect of the Devil’s Press. A 1:00 rest between each of the rounds may facilitate both of these points of performance. Rx+ may substitute two Dumbbells at 35/20lbs or 50/35lbs for Rx ‘Nutty Bar modal ninjas’.

Post scores to comments.

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.

That was awesome.

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

Impact/Focus: Press 5-5-5+ (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.

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.