WOD & Blog

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

Impact/Focus: Back Squat 5-5-5+ (WEEK 2)
Work through the following sets of Back Squat using the percentage based sets outlined below.

5 x 50% (warm-up)
3 x 60% (warm-up)

5 x 65%
5 x 75%
5+ x 85%

Notes:

• To determine loads use 1-rep Back Squat established on 09.13.2021 linked HERE.
• Athletes will be instructed on how to take their one rep max number (this is for our Back Squat, Press, and Deadlift strength cycle) and adjust to a slightly lower 90% number from which the following sets/reps/training are based.
• The final set is a ”+” set each day, which means each athlete will keep going for a max reps after hitting their 5th rep.
• We will also help athletes understand how to lay out all sets and reps for each week based on the one rep numbers for those who want the extra prep work done ahead of time;
• And yes, as promised, we will also help you download the simple and free Wendler 5-3-1 app to crunch numbers for you like new age generational tech pros.
• Google will also yield some basic spreadsheets for those who prefer this particular method of nerding out (older school).
• There is also a very helpful image below that just briefly outlines the overview for the Wendler program; just a glance would benefit everyone’s understanding for the following weeks.

Post sets/reps/loads to comments.

“Reveille”

For time Versus a 15:00 time cap

Run 400m
4 Rounds of
10 x Pull-ups
15 x GHD Sit-ups
15 x American KB Swings (24/16kg)
Run 400m

Notes: If time capped, complete the second 400m Run at a buyout/cooldown pace. Additional notes on scaling and Rx+ challenges will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Deadlift 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Deadlift.

Deadlift 1-1-1-1-1RM

Notes:

Establish a 1 rep maximum Deadlift to work off of for next week’s strength program. Nutrition Challenge Applicable scores/WODs today.

Post loads to comments.

“Fishheads”
21-15-9 reps for time of

Front Squat (95/65lbs)
Toes-to-Bar
Burpees

Notes: Scaling, Rx+ adjustments, and points of performance for the training intent today will be covered during the whiteboard brief.

Post scores to comments.

I. ROMWOD: “2021915”
18:00 Runtime
Notes: Poses include: Saddle, Half Saddle, Supine Pigeon, Double Pigeon & Fig-4 Pigeon

Impact/Focus: Turkish Get-ups
There are 6 Rounds total of 2:00 work x :30 rest; during each work interval complete 2-4 Turkish Get-ups, climbing weight as desired.

6 Rounds of (2:00 work x :30 rest)
Complete 2-4 Turkish Get-ups (challenging weight)

Notes:

• 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.

“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Notes:

• This is a re-testable nutrition WOD.
• Movement review and points of performance objectives for today’s training will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Shoulder Press 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Shoulder Press.

Shoulder Press 1-1-1-1-1

Notes:

• Establish a 1 rep maximum Press to work off of for next week’s strength program. Nutrition Challenge Applicable scores/WODs today.

Post loads to comments.

“Rounds & Pounds”
Complete 3 Rounds of the following AMRAP time trial.

VS 6:00 AMRAP x :30 rest
Run 400m
In the time remaining complete as many Rounds/Reps/Lbs of
10 x Ground-to-Overhead (select weight)
15 x GHD/Abmat Sit-ups

Notes:

• Scaled volume for today would be Run 200m, 10 reps + 15 reps respectively.
• Weights at standard metcon assignments to select from.
• Score is rounds/reps/total lbs lifted.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

“Filthy Fifty”
For time
50 x Box jumps (20/16”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (16/14kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders

Notes: Bring the lumber for this metcon Benchmark today, ninjas. This WOD vs a 20:00 time cap, or scaled to 30 reps per movement for athletes that are new to today’s training format. Scores may also be used for the test/re-test for the Nutrition Challenge.

Post scores to comments.

**NUTRITION CHALLENGE IS A GO! GET SOME ON DAY ONE, NINJAS!**

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Back Squat 1RM
Warm-up and build to a 1 rep max Back Squat against a 12:00 Running Clock, this is a baseline strength day for our Nutrition Challenge and a Wendler Back Squat Cycle.

Back Squat 1-1-1-1-1RM

Post scores to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records; This is a Nutrition Challenge Test WOD.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Clean & Jerk
Complete the following workload versus a 10:00 running clock.

Clean & Jerk 2-2-2-1-1-1-1 (climb weight as able)

Notes:

Building on the Clean development from last week, today we will work on the full ground to overhead version of the lift. Emphasis and training points of performance will build around proper pulling under the bar in the clean, the transition to the Jerk overhead, and the technique applicable to the Jerk movement’s successful application.

Post scores to comments.

“Fun-ktional”
Complete for time
10 x Muscle-ups
20 x Burpees
30 x Knees-to-Elbows
40 x Dumbbell Hang Clean & Jerk (50/35lbs)
50 x V-ups
60 x Medicine Ball Cleans (20/14lbs)

Notes: Scaled movements and Rx+ details will be covered during the whiteboard brief.

Post times to comments.

I. ROMWOD: “20210910 – LOWER BODY”
18-22:00 x Runtime

II. WOD Specific Warm-up Drills

“Emesis Basin”
Complete 5 Rounds for time

50-50-50-50-50 x Double-unders
25-20-15-10-5 x Sumo Deadlift High Pull (65/45lbs)
25-20-15-10-5 x Push-ups

Notes: Scaling and Rx+ adjustments will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Mobility & WOD Specific Prep

Impact/Focus: Front Squat Triples
Warm-up as needed with sets and reps building to a moderate to challenging 3 rep Front Squat; ie. 60-70% of a Front Squat 1RM.

6 Rounds on the 2:00 of
Front Squat 3-3-3-3-3 (build weight across sets)

Post scores to comments.

“Throwing Bows”
For time
40-30-20 reps/kcal of
Row (kcal)
Wallball (20/14lbs to 10/9ft target)
GHD/Abmat Sit-ups

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Snatch Mobility)

Impact/Focus: Power Snatch
Warm up as needed with sets of 2-3 reps, moving from an empty barbell through light to moderate weight sets in order to prepare for the following workload.

7 sets of 1 rep each, on the :90 seconds

1-1-1-1-1-1-1 x Power Snatch
(@70,80,or 90% of last week’s Hang Power Snatch)

+ 1-2 Drop sets x 3 reps per set @ lighter weight/metcon preparation via thtechnique reinforcement upon completing sets on the clock

Post scores to comments.

“Intro”
12:00 AMRAP of

Run 200m
10 x Pull-ups
12 x Bumper Ground-to-Overhead (45/25lbs)

Notes: Slamball modification experiment for today’s WOD pending… It’s a surprise.

Post scores to comments.