WOD & Blog
“There are no untraceable thoughts. Thoughts get locked in our physiological system. Thoughts stop sleeping, affect the veins and make one’s heart beat harder. Trouble that is not blocked by the resisting will and courage of behavior, terrible thoughts, fears, doubts – it all leads to sickness, the body revolts, gets poisoned and as a result it breaks apart. It’s not a mystic, it’s a science. It is based on the famous saying by Sechenov – there is no difference between action and imagining the action from the prospective of neurological reactions.”
–Yuri Vlason, Soviet Weightlifter
Warm-up Drills
I. Jog
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Grapevine/Karaoke
Etc.
III. Mobility
Impact/Focus: Bench Press
Warm-up with 2 sets of 5 reps before working through the following:
Against a 7:00 Running Clock
3RM x Bench Press (4-6 working sets)
Then…
Against an 8:00 Running Clock
4-6 sets of 5 reps @80% (3RM)
Post scores to comments.
“Full Throttle”
4 Rounds for time of
6 x Hang Clean (135/95lbs)
9 x Handstand Push-ups
12 x Toes-2-Bar
Post scores to comments.
Skill Development
5 sets of Ring Support (Rings/Matadors/Paralettes)
Set #1: Max Effort Hold for time
Set #2,3,4,5: Hold x 2/3 the time of score (round up)
*After each set of Ring Support execute 5-7 strict Pull-ups, chest-2-bar if possible with a :01 hold.
Notes: For example, an athlete scores :30 seconds on their first attempt at the
Ring Support hold, their second through fifth set would each be :20 seconds each.
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch
Following movement review, warm up to the recommended weight before completing the following workload of Snatch.
Snatch 1-1-1-1-1-1 (80-85% of 1RM)
Post loads to comments.
Impact/Focus #2: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes: Athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Compare scores to 02.01.2016
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
–Our March On-Ramp course starts Tuesday March 1st @ 6:00pm!
Warm-up Drills
I. Speed Rope 3:00 (cumulative)
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
-Double-unders
-Triple-unders
-Dragonflies
II. 2 rounds of
10 x Deadlift
10 x Barbell Row
10 x Press
10 x Front Squat
10 x Power Clean
III. Mobility
Impact/Focus: Power Clean Triples EMOTM
Warm-up as needed before completing the following EMOTM.
Every minute on the minute for 8:00 execute 3 x Power Cleans. Athletes should plan to increase weights every 2 sets; make sure the requisite equipment for load changes is available prior to the EMOTM beginning.
3 x Power Clean
Post loads to comments.
“Pandemonium”
Complete the following double-AMRAP as follows
6:00 AMRAP
Row 200m
12 x Ring Dips
Rest 2:00
Then…
6:00 AMRAP
15 GHD Sit-ups
30 x Double-unders
Post scores to comments.
Skill Development
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. You’re choice of Tabata or Atabat intervals for 8 rounds of L-sit work on the Rings or Matadors.
a. Tabata 8 Rounds (:20 on x :20 rest)
b. Atabat 8 Rounds (:10 on x :20 rest)
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups
10 x Walking Lunges
“Workout 16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead Walking Lunge
8 x Burpees
25-ft. Overhead Walking Lunge
8 Chest-to-bar Pull-ups
Men lunge – 95 lb.
Women lunge – 65 lb.
Notes: Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.
This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.
Your score will be the total number of repetitions completed before the 20-minute time cap.
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Warm-up Drills
I. Row 2:00/Run 400m
II. 2-3 rounds of
5 x Ring Rows
7 x SDLHP
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Sumo Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.
Sumo Deadlift 5-5-3-3-3
Post loads to comments.
“Cartesian Theater”
Complete as many reps as possible in 12:00 of
10 x Muscle-ups
20 x Weighted Abmat Sit-ups (20/14)
30 x DB Snatch (50/35)(Alt L/R)
40 x Wallball (20/14)
50 x Sledgehammer Strikes (Alt L/R)
Post reps completed to comments.
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Warm-up Drills
I. Dynamic Warm-up
II. Mobility
Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following.
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks
Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.
Post scores to comments.
“High & Dry”
Complete for time
4-4-4-4-4-4-4-4-4-4 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1 x Box Jumps (32/20”)
10-9-8-7-6-5-4-3-2-1 x KB Swings (32/24kg)
Notes: There are ten rounds in this training evolution; the first round would be 4 x HSPU + 10 x Box Jumps + 10 x KB Swings. The second round would be 4 x HSPU + 9 x Box Jumps + 9 x KB Swings, the third round would be 4 x HSPU + 8 x Box Jumps + 8 x KB Swings… continue working through all ten rounds in this fashion. Get some, freaks.
Post scores to comments.
Skill Development
7 sets of L-sits (Rings/Matadors/Paralettes)
Set #1: Max Effort Hold for time
Set #2,3,4: Hold x 2/3 the time of score (round up)
Set #5,6,7: Hold 1/2 the time of score (round up)
Notes: For example, an athlete scores :30 seconds on their first attempt at the
L-sit hold, their second through fourth set would be :20 seconds each. The fifth and sixth effort would be :15 seconds each. Scaling by order of difficulty/work emphasis: L-sit with legs extended at hip height > L-sit with knees at hip height > Ring Support with hollow body position > L-sit on low rings with body bent 90 degrees at hips, heels supporting on the deck > plank position on low rings > plank position on deck, arms extended, feet on dumbbells > plank position with elbows on deck.
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Clean & Jerk Triples
Following movement review, warm up as needed before completing the following workload of Clean & Jerks.
Clean & Jerk 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Warm-up Drills
I. Speed Rope 2:00 (cumulative)
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
-Double-unders
-Triple-unders
-Dragonflies
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
“Isabel”
For time
30 x Snatch (135/95lbs)
Post scores to comments.
Impact/Focus: Pull-up & Double-under EMOTM
Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00.
Odd: 7 x C2B Pull-ups
Even: 40 x Double-unders
Notes: If unable to complete the workload in the minute then proceed to the next movement and push on. Athletes so inclined may elect to increase the Double-under workload by 1o repetitions per work interval for added sting. Get some comma freaks.
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat De-load
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%
Notes: Use your previously established Back Squat 2RM or your most recent 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
“The Chief”
Complete as many rounds as possible in 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 cycles.
Post scores to comments.
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“You don’t know what you’re going to see, what you’re going to hit, what you’re going to have to do; So you have to prepare for everything. This is the true way to build this… To build Batman.” –Dave Castro in Fittest On Earth 2015: Documentary
Warm-up Drill
I. Coach’s Choice
II. Mobility
Impact/Focus: Deadlift De-load
Complete the following based on your true 1 repetition maximum.
Warm-up Sets
5 x 40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 70%
5 x 75%
Notes: An excerpt explaining the purpose of a De-load week; “The Essentials of Strength Training and Conditioning explain the purpose of a deload week as an opportunity “to prepare the body for the increased demand of the next phase or period,” and to mitigate the risk of overtraining. As I already mentioned, the chief purpose of the deload week is to give your muscles and joints time to rebuild, heal and grow stronger. A properly planned and executed deload week allows your connective tissue to repair (since muscle recovers more quickly than your joints and ligaments) and restores testosterone and cortisol levels. Moreover, a deload week gives your mind the chance to take things easy for a while and get away from the intensity that consistently tough workouts can provide.
If done correctly, you should return from a deload week with a properly adapted, well-rested, stronger and more focused body—which equates to new PR’s and new levels of stimuli (i.e. more weight, frequency, etc.), making the process start all over again.”–BoxLifeMagazine article on Wendell 5-3-1 found HERE
Post scores to comments.
“Trephination”
Complete AMRAP in 7:00 of
5 x Hang Power Snatch (115/85lbs)
10 x Ring Rows
Rest 2:00
Complete AMRAP in 7:00 of
7 x Hang Power Clean (115/85lbs)
100ft x Sandbag Portage
Notes: The Sandbag Portage is two lengths between a designated set of poles, thus each round scores a completed portage as 2 reps (one per length).
Post scores to comments.
Skill Development
Mobilize and Slay Goats.