WOD & Blog
Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
IV. Mobility
Impact/Focus: Pull-up Skills & Drills
10 minutes of Skills & Drills follows;
4-5 Rounds, Every minute on the minute of
3-5 Deadhang Pull-ups/Ring Rows
4-5 Rounds, Every minute on the minute of
5-7 x Kipping Drills/Practice
Notes: Today’s overview of training from set-up and review through training sets/reps.
– Review of Kipping technique via body mechanics, and positional points of performance.
– Assigned training will will in two parts, part 1 will assign low to moderate deadhang work or low to moderate kipping practice. Part 2 will emphasize the development and proficiency of the kip.
– Below are some examples of areas of focus for today’s training and review.
A. Low Ring Kipping Ring Row Drills
B. Jumping Pull-ups (w/ kipping mechanics)
C. Banded Push Away Drill
D. Gymnastics Kip
E. Butterfly Kip
Post training results to comments.
“Frappe”
AMRAP vs 12:00 of
Row 500m
6 x Front Squat (95/65lbs)
12 x Pull-ups
Notes: Scale up to Rx+ entails 135/95lbs and Chest-to-bar repetitions.
Post scores to comments.
Skill Development
*Midline Conditioning Sets alternating with Armbar Stretch; time permitting.
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Open WOD 20.3”
For time (vs. a 9:00 time cap)
21 x Deadlifts (225/135lbs)
21 x Handstand Push-ups
15 x Deadlifts (225/135lbs)
15 x Handstand Push-ups
9 x Deadlifts, (315/225lbs)
9 x Handstand Push-ups
21 x Deadlifts (315/225lbs)
50-ft. Handstand Walk
15 x deadlifts, (315/225lbs)
50-ft. Handstand Walk
9 x deadlifts (315/225lbs)
50-ft. Handstand Walk
Time cap: 9 min.
NOTES
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Teenagers 14-15
♀ deadlift 95 lb. then 135 lb.
♂ deadlift 135 lb. then 185 lb.
Scaled Teenagers 14-15
♀ deadlift 55 lb., perform hand-release push-ups, then deadlift 75 lb. and bear crawl
♂ deadlift 75 lb., perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups
Scaled Masters 55+
♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus #1 : Deadlift Strength Training
Warm-up as needed before working through one of the following training .
A. 3 reps x Deadlift;
**On the 90 seconds, @80% of a 1RM for all 5 rounds/efforts.
B. 10 / 7,7 / 5,3,3 / 3,3,3 / 3,2,1 / 1,1,1,1
The above numbers are examples of Rep schemes to utilize as dry runs during Deadlift :90 work intervals. Utilize the “Diane” benchmark standard weight as an Rx guideline for determining training loads.
**On the 90 seconds, @80% of a 1RM for all 5 rounds/efforts.
Impact/Focus #2 : Ring Muscle-up Training
Complete the following Muscle-up or Scaled Ring Muscle-up workload for total time to completion; resting :30 between each achieved volume/round.
5 x Ring Muscle-ups
:30 seconds Rest
4 x Ring Muscle-up
:30 seconds Rest
3 x Ring Muscle-up
:30 seconds Rest
2 x Ring Muscle-ups
:30 seconds Rest
1 x Ring Muscle-up
Notes: Strict or Kipping are both viable options for today, however kipping would be a priority for those wishing to sharpen last minute Open 2020 skill sets.
Post total time taken to complete to comments.
“Splintervals”
Achieve the target goal for the selected movements during each station’s work interval.
3 Rounds of
:45 x HSPU (3-5 reps) / DB Push Press (5-10 reps)
– :15 x Rest/Transition –
:45 x Knees-to-Elbows (10 reps) / Abmat Sit-ups (20 reps)
– :15 x Rest/Transition –
:45 x Wallball (15 reps) / Wall-clusters (10 reps)
– :15 x Rest/Transition –
:45 x Static L-sit Hold (:20 reps) / Prone Plank Hold (:30 reps)
– :15 x Rest/Transition –
:45 x Handstand Walk (max dist.) / Bear Crawl (max dist.)
– :15 x Rest/Transition –
Notes:
Post scores to comments.
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Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Snatch Select Single Rep Intervals
10 Rounds, on the :75 seconds.
Warm up to a starting weight between 60% and 70% of a 1RM Power Snatch or Full Snatch (athlete’s + coach’s discretion).
Complete 10 Rounds of the following workload every :75 seconds. Climb wight every 1-2 Rounds as able.
1 x Power/Full Snatch (starting at 60-70% 1RM)
Post loads to comments.
“Home-stocke”
For time
Bumper Ground-to-Overhead (45/25lbs)
– 15,12,9,6,3 (reps)
Bumper Overhead Walking Lunges (45/25lbs) x
– 30,24,18,12,6 (steps)
GHD/Abmat Sit-ups x
– 15,12,9,6,3 (reps)
Run x
– 400m,200m,400m,200m,400m
NOTES
Example of Round 1;
15 reps x BG2OH + 30 steps, alternating Left and Right legs x Bumper Walking Overhead Lunges + 15 reps GHD or Abmat Sit-ups + Run 400m. Round 2 would be, 12 + 24 + 12 + 200m respectively. There are five rounds, bring the lumber, freaks…
Post scores to comments.
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Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Single Rep Intervals
10 Rounds, on the :75 seconds.
Warm up to a starting weight between 60% and 70% of a 1RM Back Squat.
Complete 10 Rounds of the following workload every :75 seconds. Climb wight every 1-2 Rounds as able.
1 x Back Squat (starting at 60-70% 1RM)
Post loads to comments.
“Snozberries”
7 Rounds for time (15:00 time cap)
2 x Squat Clean & Jerk
7 x C2B Pull-ups
9 x Box Jump Over’s (24/20”)
Notes: Points of performance, movement review and demo’s, technique priorities, and scaling will be covered for athlete’s during and after the whiteboard brief while the WOD is set up.
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Rowing & Turkish Get-ups
5 Rounds of
Row Max Distance x 1:00
:30 Rest/Transition
1:30 to 2:00 x Turkish Get-ups ALT.L/R
(@ light/moderate weight)
Notes: Athlete’s will be provided guidance based on approaching the following interval training with a recovery emphasis versus the original intent at rx/scaled efforts.
Post total distance, total reps, and weight used to comments.
“A Tabata Mash-up”
Complete 8 Rounds of the following
:20 x Max Reps Deadlift (155/105lbs)
:10 x Rest
:20 x Max Reps Push-ups
:10 x Rest
Notes: Deadlift weight is just a general guideline, athlete’s will be briefed on selecting an appropriate ‘met-con’ weight.
Rx+ for the Push-ups may be subbed to Ring Push-ups.
Rep caps for those on a recovery day protocol will also be covered during the whiteboard brief.
What is metcon? Fun fact…
MetCon is short for metabolic conditioning (In other words; using energy pathways available to the human body through the engaging of exercise movements.)
Post total reps per movement to comments.
Read MoreWarm-up Drills
I. Row 500m or Jumprope x 3:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Open WOD 20.2”
Complete as many rounds as possible in 20 minutes of
4 x Dumbbell Thrusters (50/35lbs)
6 x Toes-to-Bars
24 x Double-unders
Post scores to comments.
NOTES
This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes- to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.
The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.
There is no tiebreak for this workout.
LINK TO OFFICIAL SCORECARD FOUND HERE
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 35-lb. DBs competition. ♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders
Teenagers 14-15
♀ 20-lb. DBs ♂ 35-lb. DBs
Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders ♂ 20-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs ♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders
Warm-up Drills
I. Jump Rope x 3:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus Part 1: Overhead Squat EMOTM
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Working weights should be 50-65% for today’s training.
3 x Overhead Squat
Post reps/loads to comments.
Impact/Focus Part 2: Ring Muscle-ups
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds.
3-5 x Ring Muscle-ups/Scaled Ring Muscle-ups
Post reps completed and method to comments.
“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Notes: Pacing modifications to the training above will be addressed for those prepping intently for the Open WOD 20.2.
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Clean & Jerk EMOTM
Complete 1 x Clean & Jerk every :75 for 10 rounds total, climbing in weight from 50-60% of a 1rm as able every 1-2 rounds.
10 Rounds x Every :75 seconds
Complete the following
1 x Clean & Jerk (climb weight per 1-2 rounds)
Post scores to comments.
“Storm Chasing”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Double-unders
3:00 x Dumbbell Box Step-ups (24/20”)
2:00 x Toes-to-bar
1:00 x Dumbbell Overhead Walking Lunges
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, distance, reps to comments.
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Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: HSPU & Handstand Skill Intervals
Warm-up as needed before working through one of the following training paths.
I. Handstand Push-ups x Reps + Handstand Walk
II. Stinkbugs Reps + Kick-ups to HS Hold on wall
III. Strict Press Reps (BB or DB) + Modified Inverted Hold
Complete 6 rounds of the first task x Max Reps @ :30 work x :30 rest
Rest 1:00
Complete 4 rounds of the second task x Max Distance or Max Time (cap at :30)
Post paths and scores to comments.
“Indigenously”
For time
10-20-30-40 reps/kcal of
Wallball (20/14lbs)
50/35# 1-arm Dumbbell Snatch (alt.L/R)
Row (kcal)
Post scores to comments.
Read MoreAnnouncement: Tomorrow we have our Veteran’s Day Armistice Team Workout during normal class times.
Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Power Snatch Singles
Complete 2 x Power Snatch every :75 for 9 rounds total, climbing in weight from the first round at 60% of a 1rm as able every 1-2 rounds.
9 Rounds x Every :75 seconds
Complete the following
1 x Power Snatch (climb weight per 1-2 rounds)
Notes: Utilize weights today that facilitate movement development and competency by warming up to and starting working sets at 60% of a 1rm. Climbing by 5% per round to 95% today would be an ideal path for most of the crew. Scaling and additional guidance will be covered during pre training whiteboard briefs.
Post scores to comments.
“APFT Primer”
4 Rounds of the following AMRAP cycle
3:00 AMRAP of
9 x Push-ups
12 x KB Swings
15 x Abmat Sit-ups (Anchored)
Rest 1:00
Notes: Each 3:00 resumes where the previous AMRAP paused.
Post scores to comments as one cumulative AMRAP.
Read MoreWarm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Open WOD 20.5”
For time, partitioned any way:
40 x muscle-ups
80kcal Row
120 x wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
NOTES:
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.
Post scores to games site and comments.
VIDEO LINK FOR STRATEGY VIA COMPTRAIN.COM FOUND HERE.
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Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :75 for six rounds.
Back Squat 2-2-2-2-2-2
Notes: Training path option 1 would be to select from 60, 70, or 80% of a 1RM and work through the six rounds every :75 seconds for quality. Training path option 2 begins at 60% of a 1rm and climbs across sets as the athlete is able.
Post loads to comments.
“Runways”
5:00 x Muscle-ups/Pull-ups
**Rest/Transition x 1:00**
4 Rounds of :45 work x :15 rest
Row (kcal)
Wallball (20/14lbs)
Reverse Wallball (20/14lbs)
Notes: The timer will be set to beep on the :45 and :15 during the entire WOD, thus partitioning and pacing for Muscle-ups and Pull-ups has a practical strategy component to sharpen skills for Monday. Aim for 10-20 kcals/reps per work interval for the triplet of movements in the second part of the met con. Get some, freaks!
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility
Impact/Focus: Snatch + Overhead Squat Complex
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Increase weights as form allows.
1 x Power Snatch
+
3 x Overhead Squat
Post loads to comments.
“Pre-Gamer”
5 Rounds for time (15:00 Time Cap)
10 x DB Snatch (alt.L/R @ 50/35lbs)
12 x Push-ups
20 x F.Rack Walking Lunge Steps (50/35lbs)
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Barbell Odds
Complete each of the following workloads within the time allotted after appropriately warming up the requisite barbell movements. Each work interval is :75 seconds.
3,5,7,9,11,13,15 x Barbell Thrusters (pick weight)
15,13,11,9,7,5,3 x Barbell Row (pick weight)
Post weights/scores to comments.
“No Quarter”
For time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 25-20-15-10-5
Notes: Single-unders are 2:1 for today’s training. Abmats are anchored and are 1:1 for scaled workloads.
Post scores to comments.
Skill Development
*See your coach/whiteboard for assignments.
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Turkish Get-ups
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 8:00.
EMOTM for 8:00
2 x Turkish Get-ups (1L/1R)
Notes: Climb in weight as able across sets.
Post training to comments.
“Paisible”
For time
Row 500m
15 x Chin-over-Bar Pull-ups
Row 400m
12 x Chest-to-Bar Pull-ups
Row 300m
9 x Muscle-ups
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Open WOD 20.4”
For time
30 x Box Jumps (24/20”)
15 x Clean & Jerks (95/65lbs)
30 x Box Jumps (24/20”)
15 x Clean & Jerks (135/85lbs)
30 x Box Jumps (24/20”)
10 x Clean & Jerks (185/115lbs)
30 x Single-leg Squats
10 x Clean & Jerks (225/145lbs)
30 x Single-leg Squats
5 x Clean & Jerks (275/175lbs)
30 x Single-leg Squats
5 x Clean & Jerks (315/205lbs)
Time cap: 20 minutes
NOTES:
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.
Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.
Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.
Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.
Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.
Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Push/Split Jerk 7 Rounds (On the :90)
Complete 3 x Push/Split Jerk :90 for 7 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.
7 Rounds x Every :90 seconds
Complete the following
3 x Push/Split Jerk (climb weight per 1-2 rounds)
Post scores to comments.
“Breezy”
Against a 12:00 Running Clock
Row 1000m
In the time remaining, AMRAP of
10 x Pistols (5L+5R,alt.)
10 x SDHP (95/65lbs)
10 x Slamball (40,30/20,12lbs)
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Lax Ball, PVC, OHS Hold, Couch…)
Impact/Focus: Overhead Squat 5-4-3-2-1
Warm-up as needed before completing the following workload every 2:00 for 5 Rounds. Begin the first round at 50-60% of a one rep max and climb weight as able across sets.
Work through the following workload(s) of Overhead Squats every two minutes as follows:
2:00 x Overhead Squat 5 reps
2:00 x Overhead Squat 4 reps
2:00 x Overhead Squat 3 reps
2:00 x Overhead Squat 2 reps
2:00 x Overhead Squat 1 reps
Notes: Sets/Reps should come from the rack today. Proficiency and practice scaling will be addressed for those newer to or specifically challenged by this movement set.
Post reps/loads to comments.
“Laffy Taffy”
15-12-9-6-3 reps of
Wallball (20/14lbs)
Toes-to-bar
Box Jumps (24/20”)
Notes: Toes-to-bar affords an opportunity to apply the kipping technique and drills covered prior to the Pull-up Met Con Tuesday this week. Scale TTB to hanging knee raises at 1:1 for rep conversions or to V-ups at 2:1. This is a leg taxing metcon, take additional care during the initiation of Box Jump workloads. Scaling to box step ups is good to go. Get some, freaks… and Happy Halloween!
Post scores to comments.
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Warm-up Drills
I. Jump Rope x Single-unders
50-40-30-20-10
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Full Clean 8 Rounds (On the :75)
Complete 1 x Full Clean :75 for 8 rounds total, climbing in weight from 50-60% of a 1RM as able every 1-2 rounds.
8 Rounds x Every :75 seconds
Complete the following
1 x Full Clean (climb weight per 1-2 rounds)
Post scores to comments.
“Whip-ends”
Complete for time
100 x Double-unders
Then… 10,9,8,7,6,5,4,3,2,1 reps of
American KB Swings (32/24kg)
Burpees
100 x Double-unders
Notes: Scaling for today will be 2:1 for Single-unders subbed in place of Double-unders. Adjust KB weight to put unbroken sets within range of the day’s training. Burpees are traditional style, jump and clap at the top of the rep for it to count (yahtzee ’09 standards).
Post scores to comments.
Skill Development & Accessory Training
35-25-15 for Quality of
GHD Sit-ups
10-8-6 for Quality of
Pistols
Notes: Work through all the GHD and Pistol work separately or alternate. Slow negatives and modified half kneel as teaching/progressions would additionally benefit hip position strengthening and low back strength after the high volume of pulling performed thus far this week.
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