WOD & Blog

Warm-up Drills
I. 2:00 to 4:00 x Run, Row, or Jump Rope
II. 3 Rounds of
10 x Deadbugs
10 x Snow Angels
10 x Shoulder Taps (plank)
10 x American KB Swings
III. Mobility & Yoga Poses

“The Deck O’ Cards”

Each class may accept the previous classes challenge as dealt or receive a fresh shuffle and draw. Teams of 2-3 athletes, each card must be completed by all teammates before moving onto the next task. 45:00 time cap.

Clubs
1. Bumper Ground-to-Overhead
2. 2-Arm Russian Swings
3. 2-Arm American KB Swings
4. 1-Arm KB/DB Snatch

2-10# 10 reps
A, J,Q,K# 20 reps

Hearts
2-10# Sprint around building
A,J,Q,K# Sprint 200m

Spades
1. Dead Bugs
2. Plank Shoulder Taps
3. Plank Jacks
4. V-ups

2-10# 10 reps
A, J,Q,K# 20 reps

Diamonds
1. Scaled pushups
2. pushups
3. ring push-ups
4. Clapping Push-ups

2-10# 10 reps
A,J,Q,K# 20 reps

Jokers
Jokers: 30 x Slamball

Notes:

Each athlete will select one of the options for each of the following suits so that there is ONE designated movement per suit/card ID.

Card’s numbered 2 through 10 for each suit are assigned as 10 x the selected movement.

Face cards and Aces are 20 x reps each.

Jokers will be 30 x Slamballs… and there are 4 x Joker cards in today’s magical deck o’ cards.

Example of one athlete’s deck o’ cards assignment would be as follows…

Clubs:
2-10 = 10 x Plank Jacks
Faces & Aces = 20 x Plank Jacks

Diamonds:
2-10 = 10 x Push-ups
Faces & Aces = 20 x Push-ups

Spades:
2-10 = 10 x American KB Swings
Faces & Aces = 20 x American KB Swings

Hearts:
2-10 = Run 100m Lap (around building)
Faces & Aces = 200m

Jokers:
30 x Slamball

Warm-up Drills
I. Run 400m
II. Movement sets/reps as follows:
– 2 Rounds for quality of
5 x Barbell Deadlift
5 x Barbell Sump Deadlift High Pull
5 x Barbell Front Squat
5 x Barbell Push Press
– 2 Rounds for quality of
15 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility/Yoga Poses

Impact/Focus: Deadlift 3 Rep EMOTM
Complete 10 rounds of the following Deadlift workload. Warm-up as needed with sets and reps building to a working weight relative to last weeks sets of three’s and five’s (see Friday’s post).

Every minute on the minute for 10 Rounds
3 x Deadlift (light to moderate weight)

Post scores to comments.

“Plasticity”
Complete for time
10 x Muscle-ups (Bar or Ring)
20 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
40 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD/Anchored Abmat Sit-ups

Notes: Scale Muscle-ups to 20 reps of Pull-ups or Scaled Pull-ups as needed for today. Use a Medicine Ball or one dumbbell to anchor the Abmat Sit-ups as needed. Use discretion if implementing GHD Sit-up re-indoctrination after a period being out of practice with the movement.

Scaling Modifications:

1. Scaled total volume would be written as follows:

For time
10 x Ring Row
15 x Anchored Abmat Sit-ups
20 x 1-arm Dumbbell Hang Clean to Overhead (25/20lbs)
25 x Anchored Abmat Sit-ups
30 x Medicine Ball Cleans (20/14lbs)
35 x GHD/Anchored Abmat Sit-ups

2. Rx+ should be able to complete this in 10-12 minutes and if so may opt to work back down the chipper in a Pyramid training format as follows:

For time
10 x Muscle-ups (Bar or Ring)
20 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
40 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
40 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
20 x GHD/Anchored Abmat Sit-ups
10 x Muscle-ups (Bar or Ring)

Post times to comments

(Spoiler: Team WOD tomorrow…)

I. ROMWOD: Select 1 of the following options

“Rerun”
(12:00 or 20:00 minute versions available)
Poses include repeats of the following
Pigeon
Seated Forward Fold

Gear: Abmat/Blanket, Ball/Block, Medicine Ball
ROMWOD.com “Rerun” Link found HERE.

OR

“Conquer From Within”
(13:00 or 20:00 minute versions available)
Poses include repeats of the following
Puppy Dog
Lizard
Saddle
Seated Straddle
Pigeon
Cross Shin
Seated Forward Fold

Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Conquer From Within” Link found HERE.

II. Warm-up Series
Row 21/15kcal
Then, 3 Rounds of
5 x Push-ups
10 x Lunges
10 x PVC Passthroughs
20 x Deadbugs

III. Mobility Drills

“DAMRAP”
AMRAP 8:00 of
Row 21/15kcal
10 x Toes-to-Bar (V-ups)
10 x Box Jumps
10 x Reverse Burpees

Rest 2:00

AMRAP 7:00 of
Row 21/15kcal
10 x Toes-to-Bar (V-ups)
10 x Box Jumps
10 x Reverse Burpees

Notes: Substitutions for scaling today will be V-ups for Toes-to-Bar and 10 x Abmat Sit-ups + 10 x Air Squats for the Reverse Burpees (scaling for the Haters…).

Begin the second AMRAP where the first AMRAP concludes for one total score.

Post scores to comments.

Skill Development: Extra Credit assigned time permitting via Barbell Rows and Ring Holds.

Warm-up Drills
I. 2:00 to 4:00 x Run, Row, or Jump Rope
II. 3 Rounds of
10 x Deadbugs
10 x Snow Angels
10 x Shoulder Taps (plank)
10 x American KB Swings
III. Mobility & Yoga Poses

Impact/Focus: Gymnastic & Kettlebell Alt. EMOTM
Complete the following every minute on the minute alternating the tasks below. Select movements based on current level of development with the Handstand Push-ups and American Kettlebell Swings.

6 Rounds of the following two minutes of movements as follows
Working for :20 seconds, resting for :40 seconds of

Odd Minutes: Pick one
1. Handstand Push-up or Scaled HSPU static hold x Max Time
2. Handstand Push-ups (kipping or strict) x Max Reps

Even Minutes: Pick one
1. American Kettlebell Swings x Max Reps (32/24kg)

Post scores to comments.

“Counterpart”
For time (20:00 time cap)
Run 400m
15-12-9 reps of
Wallball (20/14lbs)
Burpees
Run 400m
15-12-9 reps of
Burpees
Wallball (20/14lbs)
Run 400m

Notes: Scaled Rep volume adjustments could look like 12-9-6 reps per couplet of Wallball and Burpees between the Running distances.

Post scores to comments.

Skill Development: Core Volume
Complete the following workload, partitioning and scaling as needed:
L sit x 1:00
50 x Deadbugs
50 x Hollow Rocks
25 x Strict Knees-to-elbows

Warm-up Drills
I. Run 400m
II. 2 to 3 rounds for quality of
7 x Barbell Power Clean
7 x Barbell Front Squat
7 x Push-ups
14 x Deadbugs
10 x PVC Passthroughs
III. Mobility/Yoga Poses

(remedial full depth Front Squat hold x 1:00 to be applied where necessary for ROM efficacy)

Impact/Focus: Power Clean & Front Squat Intervals

Every :75 for 9 Rounds
Complete the following workload per interval as shown below.

Rounds 1, 2, & 3
5 x Power Clean + 5 x Front Squat

Rounds 4, 5, & 6
3 x Power Clean + 3 x Front Squat

Rounds 7, 8, & 9
1 x Power Clean + 1 x Front Squat

Notes: Warm-up to a light/moderate weight that can be Power Cleaned & Front Squatted for 5 or more repetitions, repeatedly. Today the weights selected should facilitate barbell cycling, building on practice and proficiency established last week athletes could work through similar weight progressions or increase loads 10% across all sets/reps. Increase weights every three rounds as able.

Post scores to comments.

“Austere Is Here”
5 Rounds for time of
7 x 1-arm Thrusters (L:50/35lbs)
7 x 1-arm Thrusters (R:50/35lbs)
7 x Pull-ups
40 x Double-unders

Notes: Substitute 60 x Single-unders today. Adjust loads and scale Pull-up movements as necessary.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 2 Rounds for quality of
5 x Barbell Deadlift
5 x Barbell Power Clean
5 x Barbell Front Squat
5 x Barbell Push Press
10 x Hollow Rocks
PVC Passthroughs
III. Mobility/Yoga Poses

Impact/Focus: Deadlift 3×5,3×3,3×1
With a total working time of 18:00;
Warm-up as needed building to 50-60% of a 1RM Deadlift before beginning working sets/reps as follows.

Deadlift x
5-5-5 @ 50-60% of 1RM
3-3-3 @ 65-70% of 1RM
1-1-1 @ 75-80% of 1RM

Notes: This is a nine set assignment above. The percentages and weights should be scaled lighter if necessary to facilitate ideal technique and a controlled :01 or longer negative during each set.

Scaling Example
Deadlift x
5-5-5 @ 40-50% of 1RM
3-3-3 @ 50-60% of 1RM
1-1-1 @ 65-70% of 1RM

Post scores to comments.

“Pentacality”
For time
Run 200m
15 x Power Clean (95/65lbs)
15 x Push-ups
Run 200m
12 x Power Clean (95/65lbs)
12 x Push-ups
Run 200m
9 x Power Clean (95/65lbs)
9 x Push-ups
Run 200m
6 x Power Clean (95/65lbs)
6 x Push-ups
Run 200m
3 x Power Clean (95/65lbs)
3 x Push-ups

Post scores to comments.

Warm-up Drills
I. 2:00 to 4:00 x Run, Row, or Jump Rope
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
10 x Shoulder Taps
10 x Air Squats
III. Mobility & Yoga Poses

Impact/Focus: Gymnastic Strength & Skills Alt. EMOTM
Complete the following every minute on the minute alternating the tasks below. Select movements based on current level of development with the Air Squat through Pistol, and L-sit progressions.

6 Rounds of the following two minutes of movements as follows
Working for :30 seconds, resting for :30 seconds of

Odd Minutes: Pick one
1. Max Reps Air Squat,
2. Shrimp Squats,
3. Catcher Squats,
4. Scaled Pistols,
5. or Pistols

Even Minutes: Pick one
1. Max Reps L-sit Paralettes or Rings,
2. Scaled L-sit on Paralettes or rings,
3. Scaled L-sit on floor,
4. or Plank Holds

Post scores to comments.

“Double Down”
Complete for time versus 8:00
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Slamball

Rest 1:00

Complete for time versus 8:00
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High-Pull (75/65lbs)
Abmat Sit-ups

Post scores to comments.

Skill Development: Spikeball!!!

I. ROMWOD: “Heightened ROM”
(14:00 or 22:00 minute versions available)
Poses include the following
Child’s Pose w/ Shoulders
Twisted Lizard
Dragon
Half Saddle

Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Heightened ROM” Link found HERE.

II. 3 Rounds of
5 x Push-ups
5 x Power Snatch
5 x PVC Passthroughs
10 x Deadbugs
10 x Snow Angels

III. Mobility Drills

Impact/Focus: Power Snatch Warm-up EMOTM
Work up to or with multiple prep sets at a set weight in order to facilitate technique and Power Snatch movements efficiency in the workout of the day following.

6 Rounds, every minute on the minute, at warm-up weights of
3 x Power Snatch

“Motley Crew”
5 Rounds for time of
Row 350m
8 x Power Snatch (95/65lbs)
16 x Wallball (20/14lbs)
20 x Mountain Climber K2E’s

Notes: 20:00 Hard time cap.

Post scores to comments.

Warm-up Drills
I. Jumprope Singles/Run-in-place x 3:00
II. 3 Rrounds of
7 x Push-ups
7 x Medicine Ball Cleans
7 x Toes-to-medball
10 x PVC Passthroughs or 10 x Around-the-Worlds
III. Mobility, Yoga Poses & ROMWOD Drills

Impact/Focus: Handstand Strength & Skill Conditioning

Handstand Push-up Warm-ups:
Complete 2-5 sets of the following, managing work/rest with a warm-up intention (5:00 time cap)
Select one of the following options, listed in progression order.

1. Plank Position Hold
2. Pike/Stinkbug Holds
3. 1 to 2 rep of Wallwalk with HS Hold
4. Kick-up to Handstand Hold
5. 10ft Handstand Walk
6. Freestanding Handstand Hold

*Option to utilize shoulder taps during any static hold position applicable.

Select one of the follow tasks, which are listed by progressive order of difficulty/challenging skill sets. Complete a maximal effort and high quality rep/time workload during each work interval.

8 Rounds of (:30 work x :30 rest)

1. Pike Push-ups x reps
2. Stinkbug Push-ups x reps
3. Wallwalks for reps x reps
4. Handstand Kick-up & Hold x time
5. Strict or Kipping HSPU x reps
6. Deficit (6/3″) Strict or Kipping HSPU x reps
7. Handstand Walks x reps (1=5ft) 

Post movements and scores to comments, please log details for upcoming programming references/progressions.

“Roll Through”
Complete as many rounds and reps as possible as one rolling AMRAP score as follows

3 Rounds of
AMRAP 4:00 of
12 x KB Swings (24/16kg)
12 x Toes-to-KB
30 x Double-unders

Rest 1:00

AMRAP 4:00 of
12 x KB Swings (24/16kg)
12 x Toes-to-KB
25 x Double-unders

Rest 1:00

AMRAP 4:00 of
12 x KB Swings (24/16kg)
12 x Toes-to-KB
20 x Double-unders

Notes: Rx+ options include the KB Snatch with a hand-to-hand switch for continuous workload @24/16kg and strict Knees-to-Elbowsmay be performed in lieu of Toes-to-KB.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 2 to 3 for quality of
5 to 7 x Push-ups
20 x Deadbugs
10 x PVC Passthroughs
III. Mobility/Yoga Poses

Impact/Focus: Power Clean & Front Squat Intervals
Technique and Warm-up Barbell/PVC Complex
2 Rounds, as a class;
5 x Barbell Deadlift
5 x Barbell Power Clean
5 x Barbell Front Squat
5 x Barbell Push Press
(remedial full depth Front Squat hold x 1:00 to be applied where necessary for ROM efficacy)

Every :90 for 12 Rounds
Complete the following workload per interval as shown below. Pacing is encouraged via breaking up sets/reps as needed across each :90 second window of work.

(:90) 7 x Power Clean + 7 x Front Squat
(:90) 7 x Power Clean + 7 x Front Squat
(:90) 7 x Power Clean + 7 x Front Squat

(:90) 5 x Power Clean + 5 x Front Squat
(:90) 5 x Power Clean + 5 x Front Squat
(:90) 5 x Power Clean + 5 x Front Squat

(:90) 3 x Power Clean + 3 x Front Squat
(:90) 3 x Power Clean + 3 x Front Squat
(:90) 3 x Power Clean + 3 x Front Squat

Notes: Warm-up to a light/moderate weight that can be Power Cleaned & Front Squatted for 5 or more repetitions, repeatedly. Today the weights selected should facilitate barbell cycling, athletes that may be a bit out of practice due to quarantine down time will be very light on the weights today with emphasis on technique refamiliarization and progressive loading. Scaled workload could be going as light as possible or adjusting the reps down from the 7,5, and 3 ranges to perhaps a 4,3,2 range.

Post scores to comments.

“Herro There”
3 Rounds for time of (20:00 time cap)
Run 400m
10 x Push Press (75/55lbs)
15 x Ring Row

Notes: Rx+ 95/65lbs or 50/35lb Dumbbells for the Push Press, executed Unbroken. Ring Rows becomes 10 x Pull-ups where each set must begin with at least 1 rep of a strict, deadhang start movement. Quality and sustainment of work today will prioritize intensity for those athletes just returning to the fight after extended down time. Bring the lumber, ninjas.

Post scores to comments.