WOD & Blog

ROMWOD “Standing Straddle Day 5”
Poses Include:
– Dragon
– Lizard
– Twisted Lizard
– Standing Straddle
– Pigeon

Dynamic Warm-up Drills & Mobility
– Pike Walk, Lateral Lunges, Walking or Spiderman Lunges
– Scorpions & Yoga Poses
– Banded, Lax Ball, Wall Mobility Drills

Notes:

Lax Ball Drills today will be  and applied with a specific focus on the chest and shoulder region including muscle groups of the Pec minor, a.delt, Trap (1st Rib), Scaps… protizing the Static (bars) Dip and the Ring Dip movements.

Impact/Focus: Rings & Things, Alternating EMOTM
Even minutes and Odd minutes have a rep scheme selection assignment for two movements; the Ring Dip or Static Bar Dip & The Clean or Snatch movement applicable to the method athletes will use to pick up and portage Kettlebells or Dumbbells in the following MetCon.

Odd Minutes 1,3,5,7,9: Ring Dip Strength
(:30 work x :30 rest)
Perform selected goal reps of 5, 10, or 15 repetitions for the Ring or Bar Dips within the work time of :30 seconds.
Attempt to use as few sets as possible.

Even Minutes 2,4,6,8,10: Dumbbells/Kettlebell Clean Technique Warm-ups
(vs 1:00, rest remainder)
2-4 reps x 2-Arm Kettlebell Clean + 1 Lunge Left Leg + 1 Lunge Right Leg
This reads as a total 1 to 2 reps of the 2 arm Clean + Lunge Left Leg + Lunge Right Leg

Post scores to comments.

“Toes-to-Bar & Lunge”
For time
30-20-10 reps / yards of

Toes-to-Bar
Kettlebell Lunges (24/16kgs or 50/35lbs)

Notes: The lunges are performed with 2 x Kettlebells in the Rack Position. Toes-to-bar may scale to Knees-to-elbows, Hanging knee raises to hip height, or V-ups/Tuck-ups at 2:1 for rep adjustments.
There will be no dropped Dumbbells or Kettlebells unless safety required or accidentally occurring; keep positive control of your training implements. Rx+ may go 32/24kg provided safe form is demonstrated.

Post scores to comments.

**Optional Bonus Challenge**
Rest 2:00

Then… Complete the following as quickly as possible against a running clock that is your score from the TTB/KB Rack Lunge WOD above

10-20-30 reps / yards of

Slamball (40,30/20,12lbs)
Low Farmer’s Carry Walking Lunges (24/16kgs or 50/35lbs)

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
2 Rounds of
5 x Power Clean
5 x Press
10 x Flying Dogs
10 x Deadbugs
II. Dynamic Series
AKA the ‘Scorpion Sandwich’
III. Mobility Drills

Impact/Focus: Press 5×5 Week 2
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5

**Week 2 Press Sets = @75% of 5RM + 5 to 10lbs

Notes:

Base percentages on a five rep max Press.
For week two add an additional 5 to 10lbs.
Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who need it.

Post scores to comments.

“Durty-wankenobi”
Complete for time

Run 800m
25 x Bar Facing Burpees
25 x Power Clean (135/95lbs)
25 x Bar Facing Burpees

Notes:

Scaled Volume for today’s workout is as follows;
Complete for time
Run 400m
15 x Bar Facing Burpees
15 x Power Clean (scaled weight)
15 x Bar Facing Burpees

Scale load to 95/65lbs or further as necessary. Power Cleans should be able to be pushed for multi rep sets or fast singles as a performance goal in weight selections.

Post scores to comments.

Extra Credit Skill Development (time permitting)
ROMWOD “Standing Straddle Day 5”
Poses Include:
– Dragon
– Lizard
– Twisted Lizard
– Standing Straddle
– Pigeon

(16-20:00 Runtime)

Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
5 x Power Snatch
10 x Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Notes: Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Impact/Focus: Power Snatch Technique Emphasis
Every :75 for 7 rounds complete the following, climbing from a light weight to a moderate to heavy set by the final round as determined by movement proficiency. We will be refreshing points of performance and technique during early sets; too heavy today is form breakdown. Touch and go if able, dump and reset as needed.

Power Snatch x 3 / 2-2-2 / 1-1-1 reps (climb weight)

Notes:

• Climb weight from a light weight (50-60%) to a moderate to heavy set by the final round.
• Refresh points of performance and technique during early sets.
• Touch and go if able, dump and reset as needed.

Post scores to comments.

“Arbiter”
Picking your interval of choice (1:00, :90, 2:00 or 3:00), complete one (1) round per interval of the following for 18:00 total:

10 x Air Squats
10 x Push-ups
15 x GHD Sit-ups/Abmat sit-ups
30 x Double-unders

Notes:

• Scale rep load to 7,7,10,20 respectively.
• Single-unders today is 40 reps per round.
• Interval selection and scaling should bias a 5+ Round workload total.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Power Clean
7 x Push Press
7 x Back Squat
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 2
Warm-up as needed before working through the following every 2:00.

Back Squat 5-5-5-5-5

**Week 2 Back Squat Sets = @75% of 5RM + 5 to 10lbs

Notes:

Base percentages on a five rep max Back Squat.
For week two add an additional 5 to 10lbs.
Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who may have missed training last Tuesday.

Post scores to comments.

“Hopper Throwback”
Complete for time
Row 1000m
Then… 5 Rounds of
7 x Push Jerk (135/95lbs)
10 x Pull-ups

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
Then… 2 Rounds of
10 x Continental/’Muscle’ Ground-to-Overhead
10 x Hollow Rocks
10 x Flying Dogs

II. Dynamic Series
AKA the ‘Scorpion 10 rep Sandwich’
The flow is as follows:
10 x Scorpions
Down Dog Pose x time
Child’s Pose x time
Seal Stretch x time
Happy Baby x time
10 x Scorpions

III. Mobility Drills x 4
1. Banded Standing Hammy
2. High Front Rack Banded Stretch
3. Couch Stretch L+R
4. Figure Four L+R

Impact/Focus: Deadlift 5×5 Week 1
Warm-up as needed before working through the following every 2:00.

Deadlift 5-5-5-5-5 @75% of 5RM

Notes:

• Base percentage based sets on the five rep max established 10.16.2020.
• Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who may have missed the 5 rep max last week.

Post scores to comments.

“Stormfront”
Complete as many reps/meters as possible in 15:00 of

20 x Ground-2-Overhead (115/75lbs)
20 x Slamball (40,30/20,12lbs)
20 x Inverted Burpees (or 10 x Wall Walks)
20 x Medicine Ball Cleans
40 x Double-unders (or 80 x Single-unders)

Notes:

• Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations).
• Scale load as necessary.
• Single-unders are 80 reps per round today.
• Substitute Wallwalks at 10 reps for the 20 x Inverted Burpees if applicable.

Post scores to comments.

ROMWOD
“Lower Body Day #4”

Dynamic Warm-up Drills & Mobility
-Scorpions & Yoga Poses
-Banded Mobility Drills
-Wall Mobility Drills

“Vitriolic Diatribe”
Complete for time versus a 20:00 time cap

Run 400m
  1 Round of
30 x Bumper Plate Devil’s Press (45/35lbs)
30 x GHD/Abmat Sit-ups

Run 400m
  2 Rounds of
15 x Bumper Plate Devil’s Press (45/35lbs)
15 x GHD/Abmat Sit-ups

Run 400m
  3 Rounds of
10 x Bumper Plate Devil’s Press (45/35lbs)
10 x GHD/Abmat Sit-ups

Notes:

• Scaled options for this WOD will emphasize movement optimization based on how the athlete is moving after training this week thus far.
• Example: Guidance for stepping a leg back to start each burpee if the posterior chain needs a smoother start today.
• Run distance and reps per round will also have scaled options; 200m Run w/ Rounds of reps x 20, 16, and 8 reps respectively.

Post scores to comments.

Skill Development
I. See your coach for mobility or skill assignment for today orrrrr
II. Spikeballlllll!!!!!

Warm-up Drills
I. Run 400m or Row 500m
Then… 2 Rounds of
7 x Air Squats
7 x Power Clean & Press
10 x Flying Dogs
10 x Hollow Rocks
II. Dynamic Series
AKA the ‘Scorpion Sandwich’
III. Mobility Drills

Impact/Focus: Press 5×5 Week 1
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5 @75% of 5RM

Notes:

• Base percentage based sets on the five rep max established 10.07.2020.
• Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who may have missed training last Wednesday.

Post scores to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes:

• Muscle-up scaling will be 2:1 repetitions for substituting scaled Muscle-ups.
• 3:1 if substituting Pull-ups.
• Adjust loads for Hang Power Cleans as necessary.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Sumo Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Power Clean
7 x Medicine Ball Clean
15 x Hollow Rocks
III. Mobility & Yoga Poses

Notes: Mobility emphasis on Overhead ROM & Squat ROM Recovery.

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes for ten rounds, working :30 on x :30 rest. Select the most appropriate scaled movement applicable to our upcoming benchmark WOD Diane.

I. Scaled Movement rep scheme options
10-8-6-4-2-10-8-6-4-2 reps each interval
or
5-4-3-2-1-5-4-3-2-1 reps each interval

II. Rx Strict or Kipping HSPU
10-9-8-7-6-5-4-3-2-1 reps each interval

III. Rx+ Strict or Kipping HSPU or Deficit
10-10-9-9-8-8-7-7-6-6 reps each interval

Notes:

• Rep schemes are based on the relative difficulty of the movement execution.
• Pike Push-ups, Stinkbugs & Scaled HSPU are the scaled movements for option I. today.
• If unable to complete any given round within the :30 move into the rest interval and proceed to the following interval regardless.
• Scoring total reps accomplished and best single rep set for today’s HSPU training.

Post scores to comments.

“Heliosphere”
Complete as many rounds/reps as possible in 15:00 of
Row 500/350m
20 x Wallball (20/14lbs)
20 x Russian Twists (20/14lbs)
20 x American KB Swings (24/16kg)

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Power Clean
7 x Push Press
7 x Back Squat
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 1
Warm-up as needed before working through the following every 2:00.

Back Squat 5-5-5-5-5 @75% of 5RM

Notes:

• Base percentage based sets on the five rep max established 10.06.2020.
• Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who may have missed training last Tuesday.

Post scores to comments.

“Oneday”
5 Rounds for time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Knees-to-Elbows
25-20-15-10-5 x Push-ups

Notes:

• Scaling for Double-unders to Single-unders is 2:1 for today.
• Knees-to-elbows may scale to Hanging knee raises to hip height, V-ups or Tuck-ups at 1:1 for rep adjustments.
• Push-ups should be scaled to snake-ups today with a controlled negative at 1:1 for reps.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
Then… 3 Rounds of
10 x Continental/’Muscle’ Ground-to-Overhead
10 x Hollow Rocks

II. Dynamic Series
AKA the ‘Scorpion 10 rep Sandwich’
The flow is as follows:
10 x Scorpions
Down Dog Pose x time
Child’s Pose x time
Seal Stretch x time
Happy Baby x time
10 x Scorpions

III. Mobility Drills x 4
1. Banded Standing Hammy
2. High Front Rack Banded Stretch
3. Couch Stretch L+R
4. Figure Four L+R

Impact/Focus: Deadlift 5 Rep Max
Warm-up as needed before working to establish a five rep maximum Back Squat.

Deadlift 5-5-5-5-5RM

Notes:

• Establish a five rep maximum Deadlift today.
• Use one or more sets of five to establish the best five rep set possible for today.
• Planning to warmup with weight jumps and sets of 1 has traditionally worked well for performance results on this particular format of training day (hhhhheavy fiver).
• Back Squat, Press, and Deadlift will be trained across a classic strength cycle with one day allotted to each movement per week, building as we progress.
• 20:00 total time cap, including warm-up. Athletes should have an abundance of Deadlift training data available.
• One example for reference is as follows
• 09.25.2020: Deadlift 5-5-3-3-3-3RM

Post scores to comments.

“Gymnastic Strength Time Trial”
Against a 10:00 time cap complete one of the following options:
1. 90 x Pull-ups or Ring Rows + 90 x Static or Matador Dips
2. 60 x Pull-ups + 60 x Ring Dips
3. 30 x Ring Muscle-ups

Partition sets/reps as needed. Additional guidance where applicable will be a metronome approach for athletes working options 3. Complete 1 rep every :20 seconds for the ten minutes is a basic example of this training/Muscle-up challenge concept.

Post scores to comments.

ROMWOD: “Lower Body Day #3

Skill Development (Time permitting)
“Cool Down & Midline Development”
(vs a 10-12:00 time cap)
Complete as quickly as possible with a priority on quality of work/movement.

100ft x Handstand Walk (50ft Bear Crawl)
50 x Strict K2E (V-ups, Abmat Sit-ups)
25 x Wall Walks
100 x Russian Twists (20/14lb medball)