WOD & Blog

Warm-up Drills
I. Tabata Speed Rope
II. 2 Rounds of
1 x Turkish Get-up
40ft x Overhead KB Portage
1 x Turkish Get-down
1 x KB Suitcase Deadlift
40ft x KB Suitcase Portage
III. 2 Rounds for Quality of
5 x KB Goblet Squats
5 x Power Jumps
IV. Mobility

“Icy-Rhea”
Complete the following for time
30 x KB American Swings (24/16kg)
Then…
10-8-6-4-2 reps each of
Jump Squats (95/65lbs)
Push Press (95/65lbs)
Then…
30 x KB Swings (24/16kg)

Post scores to comments.

Skill Development
3-5 Rounds of
5 x Barbell Row
21 x Abmat Sit-ups (Butterfly)

Warm-up Drills
I. Tabata Speed Rope
II. 5:00 AMRAP
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility

“Deadlift Deload”
Complete the following reps based off of your 1RM Deadlift.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Snow Day”
Complete as many rounds/reps as possible in 15:00 of
6 x Squat Cleans (135/95lbs)
12 x Toes-to-Bar
24 x Double-unders

Post rounds completed to comments.

Warm up Drills
I. Row 2:00
II. 5:00 AMRAP of
8 x KB Swings
10 x Pistols (5L/5R)
15 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the heaviest possible Barbell Complex below, where 15 total repetitions = a successful lift.

3 Sets of
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Rack Jerk

Notes: Weight cannot increase unless 3 sets of the 5 movements are completed ‘Unbroken’.

Post loads to comments.

”Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (135/95lbs)
Ring Dips
Box Jumps (24/20)

Post times to comments.

Warm-up Drills
I. 3 x Suicide Sprints
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Olympic Lift EMOTM
Against a 20:00 running clock:
10:00 x Warm-up and work up to a heavy/1RM Clean or Snatch
Then…
10:00 EMOTM x Clean or Snatch (functional weight)

Post movements and loads to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45lbs)
30 x Pull-ups

Post times to comments.

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
5 x Hindu Push-ups (2ct)
7 x Toes-to-Bar
10 x Wallball (20/14lbs)
III. Mobility

“Bring Sally Up”
Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell.

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“Tiger Stripe”
50-40-30-20-10 reps for time of
Double-unders
Ring Push-ups

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Warm-up Drills
I. Run 400m (Indoor)
II. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (24/16kg)
III. Mobility

Impact/Focus: Split Jerk
Warm up as necessary before completing the following workload. Focus is on technique before increasing weights.

Split Jerk 3-3-2-2-1

Post loads to comments.

“Persistence Hunting II”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x KB Swings (32/24)
1:00 x Box Jumps (24/20)

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, meters, reps to comments.

Warm-up Drills
I. Row 3:00
II. 3 rounds for quality of:
5 x Scapula Contractions
7 x Medicine Ball Cleans (40/20)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Fran”
21-15-9 reps for time
Thrusters (95/65lbs)
Pull-ups

Post scores to comments.

Skill Development
Max L-Sit (seconds) x 1:00
Rest 1:00
Max Reps GHD/Abmat Sit-ups x 2:00

“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:

1 x Clean and Jerk
2 x Muscle-ups
3 x Medicine Ball Cleans
4 x Wallball
5 x Push Press
6 x Pull-ups
7 x Box Jumps
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls
10 x Burpees
11 x KB Swings
12 x Handstand Push-ups

Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post times to comments.

Warm-up Drills
I. 2 Rounds of
Indoor 100m Run
15 x KB Sumo Deadlift High-Pull (24/16kg)
Indoor 100m Run
15 x KB Swing (24/16kg)
II. Mobility

“Ruinne”
4 Rounds of
Max Reps x Bench Press (1xBW)
Max Reps x H2H KB Snatch (32/24kg)

Post scores to comments.

“C2 1200m Time Trial”
For time
Row 1200m

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Skill Development
3:00 x AMRAP of
1 x Wall walks
1 x Abwheel/Barbell Roll-outs
Then…
8 Rounds of (:20 on x :10 rest)
Plank Drills (Prone, Left, Right Sides respectively for eight intervals each)

Warm-up Drills
I. Run 4-800m
II. 8:00 AMRAP
2 x Pistols (Non-dominant Leg)
2 x Pistols (Dominant Leg)
7 x Toes-2-Bar
III. Mobility

“Sweet-N-Lo”
For time
Run 200m
Then…
15-12-9-6-3 reps each of
Wallball (20/14lbs)
Burpees
Then…
Run 200m

Notes: Athletes looking to take the sting up to epipen levels are encouraged to challenge themselves with ‘Two-fer’ Wallballs and Unbroken/High-Speed Burpees.

Post times to comments.

“Temper Tantrum”
Complete as many repetitions as possible in 3:00 of
Sledgehammer Strikes (alt.sides as desired)
or
Jumping Slamball

Post scores to comments.

Skill Development
Mobilize, Rest, Myofascial Release Techniques.
Recover well and have some fun tonight, freaks!