WOD & Blog

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 (lat, t-spine emphasis)
IV. Mobility Drills (Lax Ball, PVC, Banded drills for Snatch Mobility)

Impact/Focus: Snatch
Warm-up sets of 3 reps, touch and go, full squat movement; build to a starting weight above at 60% or heavier (For those without specific numbers to begin with today; ‘starting weight’ should be moderately challenging with solid technique and a complete range of motion per full Snatch movement standards.

Three Rounds on the 2:00 of
3-3-3 x Snatch
**touch and go, climb weight each set.

Five Rounds on the 2:00
1-1-1-1-1 x Snatch
**climb for the first two rounds, repeat best single weight for final three intervals.

Notes:

• Regarding Three rep rounds; climb heavier from warm-up sets through these intervals.
• Regarding Single Rep Rounds; Upon finding a challenging but solid 1 rep weight complete it better than the first set for the final 2-3
• intervals of single rep Snatches.
• 1 x Power Snatch + 1 x Overhead Squat for athletes working on learning the stability of the full depth receiving position and foundational understanding of the Overhead Squat movement.

Post scores to comments.

“Callused”
Complete for time vs a 12:00 time cap

35 x Double-unders
1 x Overhead Squat (95/65lbs)

35 x Double-unders
3 x Overhead Squat (95/65lbs)

35 x Double-unders
6 x Overhead Squat (95/65lbs)

35 x Double-unders
9 x Overhead Squat (95/65lbs)

35 x Double-unders
12 x Overhead Squat (95/65lbs)

35 x Double-unders
15 x Overhead Squat (95/65lbs)

35 x Double-unders

Notes:

• Athletes who are still new to the movement and already got their training benefit from working the depth during snatch training may be scaled to Power Snatch with an Overhead Squat for a scaled number of repetitions.
• Others may be assigned a scale to walking lunges (working stability in the overhead position, minus some of the balance and flexibility challenges at the bottom of the rep) with a bumper plate carried overhead.
• Reps per round would be @ 6,12,18,24,30,36 reps (70 x Single-unders or 15-20 x Double-unders in place of the sets of 35 x Double-unders).
• Rx+ @ 135/85lbs and 50 reps per round for the Double-unders.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Pull-ups & Muscle-up Conditioning
Work through one of the following training paths for today’s Pull-ups/Muscle-ups.

10 Rounds, every :75 seconds of

I. 10-9-8-7-6-5-4-3-2-1 x
Pull-ups, Scaled Pull-ups, or Ring Rows
+
Dip Movement (Rings, Matadors, Push-ups)

II. 5 Rounds, every 2:30 x 10-8-6-4-2 reps
Strict Pull-ups, Scaled Pull-ups, or Ring Rows
+
Dip Movement (Rings, Matadors, Push-ups)

III. 3 reps per round of Bar/Ring Muscle-ups

Post scores to comments.

“Weather On The Eights”
vs 8 Minutes
Row 500/400m
Then in the time remaining
8 x Burpees
12 x GHD Sit-ups

Rest 2:00, Then…

vs 8 Minutes
Row 500/400m
Then in the time remaining
8 x Burpees
12 x Slamball (40,30/20,12lbs)

Notes:

• Scale GHD to 15 x Abmat Sit-ups as needed.
• There are two scores for each AMRAP today.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
(Lat and Overhead Mobility emphasis during foam rolling)
IV. Mobility Drills

Impact/Focus: Press 1RM
Warm-up as needed, examples and guidance will be provided during the whiteboard brief, before establishing a new Press 1-rep maximum personal record.

Versus a 20:00 time cap establish a Press 1RM

Post scores to comments.

“Karen”
Complete for time

150 x Wallball (20/14lbs)

Notes:

• This is a Benchmark workout today.
• Log this benchmark score for comparison to future attempts.
• Scaling will be covered during whiteboard brief.
• Compare to last “Karen” training date linked HERE from 09.28.2020.

Post times to comments.

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

Impact/Focus: Back Squat 1RM
Warm-up as needed, examples and guidance will be provided during the whiteboard brief, before establishing a new Back Squat 1-rep maximum personal record.

Versus a 20:00 time cap establish a Back Squat 1RM

Post scores to comments.

“Acclimatization”
Complete for time vs. a 15:00

Run 400m
15 x Clean & Jerk (115/75lbs)
15 x Pull-ups

Run 400m
12 x Clean & Jerk (115/75lbs)
12 x Pull-ups

Run 400m
9 x Clean & Jerk (115/75lbs)
9 x Pull-ups

Notes: Scaling for today will be covered during whiteboard brief. Performance training points of emphasis per movement will also be reinforced prior to our 3-2-1-GO today. Rx+ 135/95lbs & Chest-to-bar Pull-ups.

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Deadlift Wk10
Warm-up as needed, examples and guidance will be provided during the whiteboard brief, before establishing a new Deadlift 1-rep maximum personal record.

Versus a 20:00 time cap establish a Deadlift 1RM

Post scores to comments.

“Tacticool”
Complete for time

Run 400m
One (1) Round of
20 x Knees-to-Elbows
20 x Box Jumps (24/20”)

Run 400m
Two (2) Rounds of
10 x Knees-to-Elbows
10 x Box Jumps (24/20”)

Run 400m
Three (3) Rounds of
7 x Knees-to-Elbows
7 x Box Jumps (24/20”)

Notes:

• Kipping and scaling for movement range of motion progressions and standards will be covered during the whiteboard brief.
• Burpee Jump to touch Rig (6” target bar) for Rx’d athletes in place of Box Jumps (Rx+ Sub Burpee Jumping Pull-ups) if rain and traction make Box Jumps an ‘ORM’ topic (operational risk management).
• There will be a 16:00 time cap on today’s training.

Post scores to comments.

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

Impact/Focus: Rope Climbs & Turkish Get-ups
Complete the following tasks, alternating on the minute as shown below.
There are 6 Rounds total (12 minutes).

12:00 Alternating EMOTM of

Odd Minutes: 2-4 x Turkish Get-ups

Even Minutes: 1-2 x Rope Climbs

Notes:

• Work on legless, L-sit Rope Climbs or efficiency moving with preferred anchor style for the rope climbs.
• 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.

“Cryogenesis”
5 Rounds for time vs a 14:00 time cap

20/15 x Row (kcal)
10-8-6-4-2 x Handstand Push-ups

Notes:

• Scaling for HSPU will be covered during the whiteboard brief and set-up.
• Rx+ 10 reps per round @6/3” deficit.
• Rx# 50-40-30-20-10ft Handstand Walk for HSPU’s.

Post scores to comments.

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

Impact/Focus: Press Wk10
Warm-up as needed before working through the following every 2:00.

Press x 2-2-2-1-1-1
Push Press x Max Rep Set
(increase weights by 3.5/5/or 7% from last week)

Notes:

Increase the weight from last week for all working sets by one of the percentages options shown above.
Upon completing the strict Press workload athletes will be tasked with performing one max rep set of Push Presses at their own pace.
Dumbbell Variation: Take the weight assignment minus ten lbs and divided by two to follow a dumbbell standing strict press day for those who want to explore a little transfer of strength.

Post scores to comments.

“Dank”
10:00 AMRAP of

7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Post scores to comments.

Skill Development
3-6 Rounds for quality vs a 10:00 time cap of
12 x Hip Extensions
Max timed hold for handstand or Handstand walk x 10ft

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 (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Flight Simulator
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.

I. Single-unders (scaled movement) x
10-20-30 … 80-90-100-90-80 … 30-20-10
(+/- 10 Reps per rung to 100 and down)

II. Double-unders (scaled volume) x
5-10-15-20-25-30-25-20-15-10-5
(+/- 5 Reps per rung to 30 and down)

III. Double-unders (Rx’d) x
5-10-15 … 40-45-50-45-40 … 15-10-5
(+/- 5 Reps per rung to 50 and down)

Notes:

• Complete each rung on the ladder unbroken before moving on.
• All the way up and down is a complete evolution. Scale to three fail attempts per rung before moving onto the next task.
• Compare scores to training from 01.27.2021, post linked HERE.

Post rounds completed to comments.

“The Wall”
Ascend through the following rep ladder for time;
vs. a 12:00 hard time cap.

5-10-15-20-25 reps of
Pull-ups
American Kettlebell Swings (24/16kg)
GHD Sit-ups

Notes:

• Score as rounds/reps completed if the time cap arrives before completing the round of 25 reps.
• Scale to Abmat Sit-ups at 1:1 reps; this is in the interest of the core’s role in the kipping skill set focus of the Pull-up training’s emphasis today.
• Rx+ @ 32/24kg & C2B Pull-ups. Fluidity and efficiency of kipping technique to be emphasized.

Post scores to comments.

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

Impact/Focus: Back Squat Wk 10
Warm-up as needed before working through the following every 2:00.

Back Squat 1-1-1-1-1-1+
(increase weights by 3.5/5/or 7% from last week)

Notes:

Athletes will be increasing weight from last week by one of the percentages options shown above for their single rep sets of Back Squat today. The final set today is for max reps.

Post scores to comments.

“Stinkus”
Complete for time vs 15:00 time cap

Run 200m
4 rounds of
3 x Power Cleans (95/65lbs)
3 x Thrusters (95/65lbs)
6 x Burpees

Run 200m
3 rounds of
3 x Power Cleans
3 x Thrusters
6 x Burpees

Run 200m
2 rounds of
3 x Power Cleans
3 x Thrusters
6 x Burpees

Run 200m
1 round of
3 x Power Cleans
3 x Thrusters
6 x Burpees

Run 200m

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Deadlift Wk9
Warm-up as needed before working through the following every 3:00.
Example: 3-4 sets of 3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 4×3 Deadlift strength training.

Deadlift 3-3-3-3(+)
*increase weights by 3.5/5/or 7% from last week.
**Final set is an optional plus rep set, glass ceiling set to 10 reps.

Notes:

Athletes will be increasing weight from last week by one of the percentage options shown above for their 4 sets of 3 reps x Deadlift today.
If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.
Max reps, capped at 10, for the plus set.
Post scores to comments.

“Satchel of Richards”
For time vs. a 20:00 time cap

3 x Rope Climbs
50 x Wallball (20/14lbs)
50 x Dumbbell Floorwipers
30 x Overhead Walking Lunges (2xDumbbell)
30 x Reverse Burpees
50 x Walking Lunges Low Carry (2xDumbbells)
50 x Abmat Sit-ups
100 x Double-unders

Notes: There will be a bodyweight iteration along with scaled covered during the whiteboard brief.

Post scores to comments.