WOD & Blog

Warm-up Drills
I. Agility Warm-ups
– Shuttle Run
– Side Shuffle x 50ft
– Reverse Lunge x 50ft
– Karaoke x 50ft
– Shuttle Run
II. Dynamic Drills
– Tall Duck Walk
– Pike Walk
– Spiderman Lunges
– S.L. Bear Crawl
– Lateral Bear Crawls
III. Scorpion & Yoga Sandwhich

“Tabata Humpdae”
Complete 8 Rounds of
:20 x Max Hold/Reps
:10 x Rest

1. Double-unders
2. L-sit
3. Handstand Hold
4. Abmat Sit-ups
5. Lunges
6. Slamball/Hammer Strikes

Notes: There will be :60 second transition time between movements. Score total seconds/reps per movement; recording a high and low number if able.

Post scores to comments.

Skill Development
3-5 Rounds for Quality of
100ft of Farmer’s Carry
or 50 ft Waiter’s Walk each arm
10-15 x Hip Extensions
2:00 x Mobility work

Warm-up Drills
I. Row 500m or Foam Rolling Regimen
(practicing TEMPO at :01 drive and :02 recovery)
II. 2 Rounds of
7 x Sumo Deadlift High-Pull
7 x Front Squat
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Notes:

• Mobility point of performance today centers around Squat movements; drills will emphasize ankles, hips, quads, glutes, and lumbar; t-spine, chest and shoulder lax ball and tricep/bb mashing as individually needed.

Impact/Focus: Front Squat Deload & Strength Transfer
Warm-up as needed with sets and reps building to 60-70% of a Front Squat 1RM.

3 Rounds on the :90 of
5 x Front Squat

3 Rounds on the :90 of
4 x Push Press

3 Rounds on the :90 of
3 x Thrusters

Notes:

• Adjust weight as necessary to facilitate controlled strength applications throughout the movements for Push Press and Thruster.

Post scores to comments.

“City Slickers”
Complete for time vs a 14:00 time cap
Row 1000m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell Thrusters (50/35lbs)
American KB Swings (24/16kg)
Row 500m

Notes:

• Scale weight or dumbbells for barbells as needed to reinforce movement efficiency in the Thruster.
• American KB Swings may be adjusted for weight or subbed for Russian Swings as needed.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squats (quick drop)
7 x Push-ups
10 x Hollow Rocks
+ 2 Round of
5 x Power Snatch
5 x Overhead Squats
5 x Full Snatch
III. Scorpion Sandwhich
IV. Mobility

Impact/Focus: Snatch Singles
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.

8 Rounds on the :90 seconds of

Snatch x 1 rep
(Climbing weight as able)

Notes:

• Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record.
• The Snatch moves through a full squat receiving position.
• Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
• Athletes will also be working on the transition and change of direction from the pull into the catch/receiving position.

Post scores to comments.

“3 Piece Suit”
3 Rounds of (5:00 work x 1:00 rest) with one continuous running score

3,6,9,12… x Full Snatch (95/65lbs)
3,6,9,12… x Toes-to-Bar
3,6,9,12… x Bar Facing Burpees

Notes:

• Scale weight as necessary for multiple rep and unbroken sets with barbell cycling emphasis for today’s WOD.
• Toes-to-Bar movement scaling may be hanging knee raises or V-ups as needed.
• Reps remain the same across scaled movements for this format of training.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
5 x Power Snatch (PVC/Barbell)
7 x Push-ups
10 x Hollow Rocks
10 x PVC Passthroughs
III. Scorpion Sandwich & Mobility

Impact/Focus: Gymnastic Strength
Select from the following for Muscle-up or Pull-up & Ring Dip training options and execute the sets/reps every 2:00 for 5 Rounds total:

I. Strict or Kipping Muscle-ups x 5 reps
II. Scaled Low Ring Muscle-ups x 7 reps
III. Strict Pull-ups & Ring Dips x 7 reps each
IV. Ring Rows & Push-ups x 7 reps each

Notes:

• Each 2:00 work interval is intended to leave time remaining for rest after completing the selected assignments.
• Halt work efforts and adjust rep assignments as needed if it is taking longer than :75 seconds.
• Option II will be an instructed approach for all athletes today as a basis for understanding the Muscle-up movement and how to develop the ability to perform them in training.
• Beginning with a kneeling start the athlete will execute a strict Ring Pull-up (self assisted with lower body) , applying the ‘false grip’ and moving through the Muscle-up Transition.
• From the bottom of the Dip athletes will press to the Ring Support position or jump assist to Ring Support position.
• The negative should be as strict and controlled as possible and is equal in value to the development of strength and coordination aspects of these movement skill sets.

Post training to comments.

“Camphor”
Complete as many Rounds & Reps as possible (AMRAP) in 15:00 of
2 x Muscle-ups
4 x Power Snatch (95/65lbs)
8 x Burpee Box Jump Overs (24/20”)

Notes:

• Scaling for Muscle-ups will be assigned as 4 reps of Pull-ups/Banded Pull-us or 6 reps of Jumping Pull-ups.
• Adjust weight on the Power Snatch as necessary to facilitate barbell cycling for multiple rep sets per round. Reps will remain 1:1.
• Burpee Box Jump Overs may be scaled to a Burpee Box Step Over as necessary. These reps also will remain the same for scaled WOD formats.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Armbar Stretch and KB Floor Drill (postural)
IV. Scorpion Sandwhich & Mobility

Notes: Overhead Mobility Emphasis with Foam Rolling and Mobility Drills.

Impact/Focus: Turkish Get-up Intervals
Complete as many reps as possible, alternating between the left and right side, as able in each work interval as shown below.

5 Rounds of (2:00 work x 1:00 Rest)

Max Reps x Turkish Get-ups

Notes:

• Athletes may climb or adjust weights as they go, however, we are looking for a sustained work output with one moderate to challenging weight for reps today.
• Dumbbells or Kettlebells are both good to go for this movement.
• Slow is smooth, smooth is fast, ninjas.

Post scores to comments.

“Double Stack”
Complete for time vs 8:00
12-10-8-6-4-2 reps of
Sumo Deadlift High-Pull (95/65lbs)
Push-ups

Rest 2:00

Complete for time vs. 8:00
12-10-8-6-4-2 reps of
Reverse Burpees
Toes-to-Bar

Notes:

• Scale Toes-to-Bar as needed to Hanging Knee Raises or V-ups.
• Rx+ Unbroken for all sets/reps with Inverted Burpees for a scale-up as well.
• Weights would adjust to 95/65lbs for the Sumo Deadlift High-Pull.
• If athletes finish the first segment in under 8:00 they may take additional rest time until the 10:00 mark before moving into part two, or they could rest 2:00 from the conclusion of part 1.
• If unable to complete the workload within the time limit score the segment as reps completed and move into two minute rest period.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Clean
10 x Push-ups
15 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Handstand Push-up Holds & Reps Intervals
Warm-up as needed before working through the following;

12 Rounds of

:30 reps x Handstand Push-ups
:30 rest

Notes:

• Target 7 or 12 reps per round and accomplish within the :30 work period, using any remaining time to hold in an isometric Handstand Hold.
• If unable to complete any given round within the :30 move into the rest interval and proceed to the following interval regardless.
• Scale to modified range of motion HSPU to Stinkbugs, Pike Push-ups, or incline Push-ups as necessary.
• Reps will be adjusted for individuals with scaled movement goals for the day.
• Rep schemes are based on the relative difficulty of the movement execution.

Post best rep score, low rep score, and total reps to comments.

“Redrims”
Complete for time

50 x Slamball

Then… 5 Rounds of
Row 19kcal
19 x Wallball (20/14lbs to a 10/9ft targets)

Then…

35 x Slamball

Post scores to comments.

Warm-up Drills
I. Row 500m
(practicing TEMPO at :01 drive and :02 recovery)
II. 2 Rounds of
7 x Sumo Deadlift High-Pull
7 x Front Squat
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Notes: Mobility point of performance today centers around Squat movements; drills will emphasize ankles, hips, quads, glutes, and lumbar; t-spine, chest and shoulder lax ball and tricep/bb mashing as individually needed.

Impact/Focus: Front Squat Week 6
Warm-up as shown below before working on the clock through the assigned set/rep/percentages for Front Squat.
This week calls for a + 2.5 to 5% increase to the two weights used last week.

Warm-up Sets/Reps
Sets of one to three reps building to 85%-90% of a 1RM.

6 Rounds; On the 2:30 of

Front Squat:
2,2,2 @ 90-95% 1RM
1,1,1 @ 100%-105% 1RM

Notes:

Utilize a recently established Front Squat 1RM. Increase weights by 2.5 to 5% from last week’s starting percentages (week 4, last Tuesday).
Example of today’s training:
Athlete warms up with sets of 3 reps building to their starting percentage, then proceeds as follows with 3 sets of 2 reps at 90-95% 1RM every 2:00, then 3 sets of 1 rep at 100%-105% 1RM every 2:30.

Post scores to comments.

“Funbell”
Complete as many Rounds/Reps as possible in 12:00 of

10 x Pull-ups
14 x 1-arm Dumbbell Devil’s Press (50/35lbs)
20 x 1-arm Overhead Walking lunges (50/35lbs)

Notes:

Alternate Dumbbell Devil’s Press every repetition. 1-arm OH Walking Lunges may be partitioned as needed as Long as 10 reps are performed with each arm overhead.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Air Squats
10 x Push-ups
10 x Hollow Rocks
+ 2 Round of
5 x Power Clean
5 x Full Clean
5 x Push Jerk
III. Scorpion Sandwhich
IV. Mobility

Impact/Focus: Clean & Jerk Singles
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.

8 Rounds on the :90 seconds of

Clean & Jerk x 1 rep
(Climbing weight as able)

Notes:

Begin weight @50% to 60% or heavier of a Push Jerk or Clean & Jerk 1rm.
The Clean moves through a full squat receiving position.
Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
Athletes will also be working on the transition from the Clean to the Jerk, which may be either Power or Split style.

Post scores to comments.

“Oly-Anne”
For time
10-8-6-4-2 x Clean & Jerk (135/95lbs)
50-40-30-20-10 x Double-unders
50-40-30-20-10 x Abmat Sit-ups

Notes:

Cleans may be Power or Full; incidental Presses or Push Presses will be good for rep counts if they occur however the emphasis today is on applying the Push Jerk movement.

Post scores to comments.

Warm-up Drills
I. Agility Warm-ups
– Shuttle Run
– Side Shuffle x 50ft
– Reverse Lunge x 50ft
– Karaoke x 50ft
– Shuttle Run
II. Dynamic Drills
– Tall Duck Walk
– Pike Walk
– Spiderman Lunges
– S.L. Bear Crawl
– Lateral Bear Crawls
III. Scorpion & Yoga Sandwhich

Impact/Focus: Deadlift ‘Extended Path’
Warm-up sets and reps building to an appropriate weight for the first two sets of 10 and 7 reps before moving through the 5-4-3-2-1 reps at 80%; athletes may climb weight as able or maintain weight for all sets/reps.

7 Rounds, every 2:00 of

10-7 reps x x Deadlift (climbing weight towards 85% of 1RM)
5-4-3-2-1 reps x Deadlift (North of 85% of 1RM)

Notes:

• If no prior deadlift rep records exist then we will be working on applying the learning fundamentals of this movement and working on consistency of proper points of performance (ie. safe technique and movement proficiency).
• Athletes may climb weight as able or maintain weight for all sets/reps.
• The 10 and 7 rep sets are built in as tracked warm-up weights on the clock; this allows a touch on the practice of higher rep sets and mixed grip practice.
• Athletes may also reference a projected 1RM starting number to base sets/reps percentages. See your Coach(s) for guidance as needed.

Post scores to comments.

“Shuttles”
Complete for time

**1 x Shuttle Run**

24 x 1-arm Dumbbell Thrusters (50/35lbs)
24 x 1-arm Dumbbell Snatch (50/35lbs)

**1 x Shuttle Run**

18 x 1-arm Dumbbell Thrusters (50/35lbs)
18 x 1-arm Dumbbell Snatch (50/35lbs)

**1 x Shuttle Run**

12 x 1-arm Dumbbell Thrusters (50/35lbs)
12 x 1-arm Dumbbell Snatch (50/35lbs)

**1 x Shuttle Run**

6 x 1-arm Dumbbell Thrusters (50/35lbs)
6 x 1-arm Dumbbell Snatch (50/35lbs)

**1 x Shuttle Run**

Notes:

• Scale weight as necessary.
• Alternate Dumbbell Thrusters every 6 or more repetitions (24 reps = 12 per arm).
• Alternate Dumbbell Snatch every rep; reinforce and practice a preferred method for hand to hand switching.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Scorpion Sandwhich
IV. Mobility

Notes: Overhead Mobility Emphasis with Foam Rolling and Mobility Drills.

Impact/Focus: Pull-ups & Inchworm Push-ups EMOTM
Warm-up for Strict Pull-ups and get comfortable with the Inchworms + Push-ups complex; perform individual mobility efforts to ensure the required range of motion for each is consistently executed per respective tasks.

Every minute on the minute for 12:00 total work through the following;

Odd Minutes: 5 to 8 reps x Strict Pull-ups
Even Minutes: 1 to 5 x Inchworms to Push-ups

Notes:

• Most intervals should have an aim of being completed in :30 to :45 seconds with time remaining for transitioning movements and a brief respite for recovery.
• Pull-ups today will scale to banded Pull-ups without a Kip or Strict Ring Row.
• To perform Inchworm Push-ups:
• 1. Begin with hands and feet next to one another.
• 2. On the way out into the plank portion of the Inchworm movement complete 1 x Push-up.
• 3. After the Push-up continue walking the hands out as far as possible before baby steppin’ those little hooves back up to the feet.
• 4. Repeat the process with a pause for 2, 3, 4, & 5 reps of Push-ups following each subsequent Inchworm.
• 5. Begin again at 1 after making it through the first mini ladder during the odd minutes of the EMOTM.
• Testing progress in the Pull-ups? A great way to establish whether or not you’re ready for the move to banded Pull-ups from Ring Rows is to navigate multiple rounds at 8 reps and be able to sustain that workload throughout. Yahtzee.

Post scores to comments.

“Esoteric”
5 Rounds for time of
7 x Shoulder-to-Overhead (135/95lbs)
15 x GHD Sit-ups
40 x Double-unders

Notes:

• Scale Shoulder-to-Overhead as necessary to a weight that may be re-racked from the finish position for multiple reps each round.
• Practice and emphasis today will be on position during this re-rack today for maintaining movement efficiency.
• While we will let Push Press and Press into the mix today what we ideally are looking for is the most dynamic (ie. Push Jerk, efficiency of movement) method the athlete can utilize throughout.
• Scaling to Single-unders will be 80 reps, scaled volume of Double-unders will be 25 per round.

Post scores to comments.