WOD & Blog

Warm-up Drills
I. Row 2:00
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

*Additional mobility efforts may include a 1:00 squat hold at depth, barbell mashing and priming for the front rack position, lax ball therapies for Dip range of motion.

Impact/Focus: Full Clean Primer / Ladder EMOTM
Warm-up as needed, practicing movement and technique for the Full Clean which comes from the floor and passes through the full squat receiving position.

Every :90 seconds for 8 Rounds
Clean x 1-3 reps (climb weight)

Notes: Athletes may choose to build to and practice the weight intended for the following Benchmark workout “Elizabeth” or ascend across sets and reps building towards a heavy single rep; if the weight becomes too heavy maintain the best weight for the remaining rounds.

Post scores to comments.

“Elizabeth”
For time
21-15-9 reps of
Full Cleans (135/95lbs)
Ring Dips

Notes:

• The Full Clean is received in the bottom of the Front Squat position.
• Adjust the weight as needed based on individual level of development with this movement; targeting the 12:00 Time Cap.
• A Power Clean plus a Front Squat is a viable way to navigate the WOD for athletes still developing confidence and consistency with this movement.
• Scale Ring Dips if necessary based on our recent training with this movement.

Post scores to comments.

Skill Development: Pull-up & Muscle-up Conditioning EMOTM
Every :90 x 5 to 10 Rounds work one of the following options

• I. 5-7 x Strict Pull-ups or Ring Rows (bands as needed)
• II. 7 x Jumping Muscle-ups or MU Transitions with a controlled negative
  (Set-ups for both Low and High Rings applicable)
• III. 1-3 x Bar or Ring Muscle-up Single reps with Kipping
• IV. 3-5 x Connected Kipping Muscle-ups (Bar or Ring)
• V. 1-3 x Strict Muscle-ups
• Rx+ training volume and time will dictate an option for 30 x Muscle-ups for time.

SPIKEBALL IS ALWAYS IN THE CARDS, NINJAS!

Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Alternating Dumbbells
Warm-up and review form and technique for the Turkish Get-up & the 1-arm Dumbbell Hang Snatch before working through the following (ie. Shoulders over the weight to ensure leverage on the Pull…)

5 Rounds of the following

2:00 x 2-4 reps of Turkish Get-ups (Climb weight or maintain)
1:00 x 10 reps of 1-arm Dumbbell Snatch (5L+5R,alt.)

Post scores to comments.

“Re-mixed”
Complete for time versus am 18:00 time cap
Run 400m
30 x Burpees
30 x Abmat Sit-ups
Run 400m
2 Rounds of
15 x Burpees
15 x Abmat Sit-ups
Run 400m
3 Rounds of
10 x Burpees
10 x Abmat Sit-ups

Notes: Rx+ substitutes Reverse Burpees for the Abmat Sit-ups.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Press 1RM Preparations
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

7 Rounds, on the 2:00 of

Rounds 1-5:
Press 5-4-3-2-1 (climbing weight)

Rounds 6 & 7:
Push Press x 5-8 reps (same weight or drop sets)

Notes:

Experienced athletes should work as heavy as possible across all sets.
Athletes that are newer to the movement will be focusing on form, movement mechanics/consistency. If these points of performance are sound then we will progress to establishing starting weight numbers for how to train an exercise through ‘progressive loading’ which we will be working on the next several weeks.

Post scores to comments.

“Queen Bees”
Complete for time versus a 15:00 time cap

21-18-15-12-9-6 reps/kcal of
Row (kcal)
Push-ups
Slamball (40,30/20,12lbs)

Post scores to comments.

Ramadan Mubarak!

Warm-up Drills
I. Coach’s Choice
II. Foam Roll, Scorpion Sandwich & Mobility

“Filthy Fifty”
For time
50 x Box jumps (24/20”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (24/16kg)
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.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat 1RM Preparations
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

5 Rounds, on the 2:30 of

Back Squat 5-4-3-2-1 (climbing weight)

Notes:

Experienced athletes should work as heavy as possible across all sets.
Athletes that are newer to the movement will be focusing on form, movement mechanics/consistency. If these points of performance are sound then we will progress to establishing starting weight numbers for how to train an exercise through ‘progressive loading’ which we will be working on the next several weeks.

Post scores to comments.

“CF Test #2-ish”
For time versus a 20:00 time cap.

60 x GHD/Abmat Sit-ups
6 x Rope Climbs
60 x Air Squats/Pistols (30p/leg,alt.)

50 x GHD/Abmat Sit-ups
5 x Rope Climbs
50 x Air Squats/Pistols (30p/leg,alt.)

40 x GHD/Abmat Sit-ups
4 x Rope Climbs
40 x Air Squats/Pistols (30p/leg,alt.)

30 x GHD/Abmat Sit-ups
3 x Rope Climbs
30 x Air Squats/Pistols (30p/leg,alt.)

Notes:

There is a 200m Run @5,10,15, and 20 minutes.
Scale Rope Climbs to Pull-ups/Ring Rows @21-15-9-3 reps per round respectively.

Post scores to comments as time or reps completed.

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
III. Scorpion Sandwich/Yoga Poses
IV. Mobility

Impact/Focus: Full Cleans
Warm-up for full cleans working from an empty barbell to 50-60% of a one rep max rep record.

Every :90 x 8 Rounds

Full Clean x 2-2-2-2-1-1-1-1 (climbing weight)

Post scores to comments.

“Seven Ate Nine”
For time

Run 400m
3 Rounds of
7 x Full Cleans (135/95lbs)
7 x Ring Dips

Run 400m
2 Rounds of
8 x Full Cleans (135/95lbs)
8 x Ring Dips

Run 400m
1 Rounds of
9 x Full Cleans (135/95lbs)
9 x Ring Dips

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
III. Scorpion Sandwich/Yoga Poses
IV. Mobility

Impact/Focus: CFE Time Trial

Warmup Sets:

I. Row 2x 500m (w/ :30r)
OR
II. Run 2x 400m (w/ :30r)

* Rest for as long as necessary, then…

Time Trial:
 I. Row 1000m for time
OR
II. Run 800m for time

* Rest 1:00, then…

Cool Down Sets:

I. Row 2x 500m (w/ :30r)
OR
II. Run 2x 400m (w/ :30r)

Post Time Trial times to comments (bonus points if you add your warm-up/cool-down times).

“Fight Gone Internal”
4 Rounds for max reps:

1:00 DB Push Press (35/20# x2)
* Rest :15

1:00 Slamball/Hammer Strikes
* Rest :15

1:00 Burpees
* Rest :15

1:00 Abmat Sit-Ups
* Rest :15

Post scores to comments (one big rep count, à la Fight Gone Bad)

Warm-up Drills
I. Row 3:00
II. Dynamic Series & Foam Roller Regimen
III. Scorpion Sandwich
IV. Mobility Drills

Impact/Focus: Deadlift Triples
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

5 Rounds, on the 2:30 of

Deadlift 3-3-3-3-3 (Climbing weight)

Notes:

Experienced athletes should work as heavy as possible across the sets of 3 reps.
Athletes that are newer to the movement will be focusing on form and movement competency before being concerned with weight.

Post scores to comments.

“Deadbirds”
12:00 AMRAP of
Run 200m
6 x Sumo Deadlift High-Pull (75/55lbs)
9 x Anyway Ground-to-Overhead (75/55lbs)
12 x Wallball (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Row 3:00 or 3:00 x Jumprope
(Hint: Work/Rest Drill from last week)
II. Dynamic Series & Foam Roller Regimen
III. Scorpion Sandwich
IV. Mobility Drills

Impact/Focus: Handstand Conditioning
Complete one of the following assignments and complete the workload every minute on the minute for 10 minutes total;
the time remaining from the minute after finishing each round’s task is earned rest.

10 Rounds, every :60 (:15 seconds rest between)

I. 3-5 x Kick-up Attempts/Wallwalks
(Successful attempts include a :10 hold in best handstand)

II. 3,5 or 7 reps x
Scaled or Rx’d Handstand Push-ups

III. Descending Reps 10,9,8,7,6,5,4,3,2,1 x
Deficit Handstand Push-ups (Strict or Kipping)

Post training to comments.

“Stripes”
Complete for time

50-40-30-20-10 x Double-unders
25-20-15-10-5 x Push-ups
25-20-15-10-5 x V-ups/Floor Knees-to-Elbows

Notes:

• There is a 15:00 time cap on today’s WOD.
• Scaled WOD for today
  For time
  100-80-60-40-20 x Single-unders
  15-12-9-6-3 x Push-ups
  15-12-9-6-3 x Abmat/Tuck-ups/Floor Knees-to-Elbows
• Rx+ Scaled WOD for today
  For time
  75-60-45-30-15 x Double-unders
  25-20-15-10-5 x Push-ups
  25-20-15-10-5 x Strict Knees-to-Elbows

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat Triples
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

5 Rounds, on the 2:00 of

Back Squat 3-3-3-3-3

Notes:

Experienced athletes should work as heavy as possible across the sets of 3 reps.
Athletes that are newer to the movement will be focusing on form and movement competency before being concerned with weight.

Post scores to comments.

“Windlass”
Complete as many rounds and reps as possible (AMRAP) in 12:00 of
Row 350m
12 x KB Swings (24/16kg)
10 x Pull-ups

Notes: Scaling for Pullups today will be 15 reps of Ring Rows or Banded Pull-ups.

Post scores to comments.