WOD & Blog

Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Alternating EMOTM
Complete the following EMOTM alternating tasks on the Odd and Even minutes as sown below. There are 7 Rounds total (14 minutes).

14:00 Alternating EMOTM of

Odd Minutes: 10 to 20 seconds of Handstand Hold

Even Minutes: 5 to 7 reps of Barbell Row (climb weight or maintain)

Notes: Supinated grip for the Barbell Row. Static balance work for the Handstand training.

Post scores to comments.

“Cringe”
Versus a 12:00 Running Clock

Run 400m

Then… Climb reps starting at 3’s and add three reps per round until the final run

Slamball (40,30/20,12lbs)
Box Jumps (24/20”)
Burpees

Run 400m @ 12:00 to finish.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Press Wk9
Warm-up as needed before working through the following every 2:30.

Press x 3-3-3-3+
Push Press x Max Rep Set
(increase weights by 3.5/5/or 7% from last week)

Notes:

Increase the weight from last week for all working sets by one of the percentages options shown above.
Upon completing the strict Press workload athletes will be tasked with performing one max rep set of Push Presses at their own pace.
Dumbbell Variation: Take the weight assignment minus ten lbs and divided by two to follow a dumbbell standing strict press day for those who want to explore a little transfer of strength.

Post scores to comments.

“Throw Shade”
For time

12-10-8-6-4-2 reps x Thrusters (95/65lbs)
12-10-8-6-4-2 reps x Sumo Deadlift High-Pull (95/65lbs)
21-18-15-12-9-6 reps x GHD/Abmat Sit-ups

Notes: Scale weight as needed to 75/55lbs, 65/45lbs, etc.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Snatch or Power Snatch
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 of 2-3 reps each.

7 Rounds on the :90 seconds of

Snatch x 2 reps
(Climbing weight as able)

Notes:

• Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record if emphasizing the lift over preparation for the metcon that follows.
• The Snatch moves through a full squat receiving position; the Power Snatch is received in the Power Position.
• Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position and additionally correct mechanics of the hip to get under the weight.
• Working sets should be touch and go for today for as long as able.

Post scores to comments.

“Isabel”
For time
30 x Snatch (135/95lbs)

Notes:

• Scale the weight as needed to permit touch and go reps. Time cap at 12:00

Post scores to comments.

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

Impact/Focus: Back Squat Wk 9
Warm-up as needed before working through the following every 2:30.

Back Squat 3-3-3-3+
(increase weights by 3.5/5/or 7% from last week)

Notes:

Athletes will be increasing weight from last week by one of the percentages options shown above for their 3 sets of 3 reps x Back Squat today. The final set today is for max reps.

Post scores to comments.

“Twofer!”
For time
Row x 550-540-350-250-150m
Toes-to-Bar x 9-12-15-18-21
Push-ups x 9-12-15-18-21

*Finish the workout with a 200m ‘Prego’ Lap carrying a 20/14lb Medball.

Notes: Scaling for movements and rep adjustments will be covered during the whiteboard brief. Bring the lumber, ninjas!

Post scores to comments.

Our nation begins observing Juneteenth; read why by clicking the link below –
What is Juneteenth?

Whitehouse press release found by clicking the following link –

A Proclamation on Juneteenth Day of Observance, 2021

“Juneteenth”
6 Rounds for time of
19 x Dumbbell Devil’s Press (2×35/20lbs)
18 x Dumbbell Hang Squat Clean (2×35/20lbs)
65 x Dumbbell Russian Twists (1×35/20lbs)
Run 400m

Post scores to comments.

“The majority of the ‘heroes’ who rise out of our peers or have fallen during times past are those who endeavored and sacrificed in acceptance of becoming those unsung who gave the most of themselves for others.”

Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19th that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free. Note that this was two and a half years after President Lincoln’s Emancipation Proclamation – which had become official January 1, 1863. The Emancipation Proclamation had little impact on the Texans due to the minimal number of Union troops to enforce the new Executive Order. However, with the surrender of General Lee in April of 1865, and the arrival of General Granger’s regiment, the forces were finally strong enough to influence and overcome the resistance.

“The people of Texas are informed that in accordance with a Proclamation from the Executive of the United States, all slaves are free. This involves an absolute equality of rights and rights of property between former masters and slaves, and the connection heretofore existing between them becomes that between employer and hired laborer.”
-–General Granger

Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Deadlift Wk8
Warm-up as needed before working through the following every 3:00.
Example: 3-4 sets of 3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 4×3 Deadlift strength training.

Deadlift 3-3-3-3(+)
*increase weights by 3.5/5/or 7% from last week.
**Final set is an optional plus rep set, glass ceiling set to 10 reps.

Notes:

• Athletes will be increasing weight from last week by one of the percentage options shown above for their 4 sets of 3 reps x Deadlift today.
• If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.
• Max reps, capped at 10, for the plus set.

Post scores to comments.

“Chews Your Own Adventure”
Complete the following tasks

3:00 x Max Reps Double-unders
Then…
75 x Wallball (20/14lbs to 10/9ft tgt)
75 x Slamball (40,30/20,12lbs)
Then…
3:00 x Max Reps Double-unders

Notes:

• Partition the Wallball & Slamball as needed; train the redline.
• Rx+ 100 reps per movement, complete the reps achieved during the first three minutes for time at the end of the Wallball and Slamball sets.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Mobility Drills, Foam Rolling
III. Mobility & Scorpions/Yoga Sandwich

Impact/Focus: Gymnastics Strength & Conditioning EMOTM (:75)
Warm-up as needed for both the gymnastics movements as follows; complete both movements rep assignments within the :75 second interval.

10 Rounds, on the :75 seconds of

Strict Pull-ups x 1-2-3-4-5-6-7-8-9-10
Strict Ring Dips x 10-9-8-7-6-5-4-3-2-1

Notes: Scaled movements at 1:1 to Ring Row and Static/Bench-Box Dips OR adjust the rep scheme to the 5 and 3 option outlined on the whiteboard as needed.

Post scores to comments.

“Confuscius Says What”
4 Rounds for time of
Row 400/300m
15 x Box Jumps (20/16”)
15 x American KB Swings (24/16kg)

Notes: Scale movements at 1:1 for today’s training. Rx+ may substitute 24/20” for the Box Jumps and 32/24kg for the KB weight.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Snatch or Power Snatch
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 of 2-3 reps each.

7 Rounds on the :90 seconds of

Snatch x 3-3-2-2-1-1-1
(Climbing weight as able)

Notes:

Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record if emphasizing the lift over preparation for the metcon that follows.
The Snatch moves through a full squat receiving position; the Power Snatch is received in the Power Position.
Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position and additionally correct mechanics of the hip to get under the weight.
Working sets should be touch and go for today, barbell cycling emphasis review.

Post scores to comments.

“Ingrid”
Complete 10 Rounds for time vs. a 15:00 time cap
3 x Power Snatch (135/95lbs)
3 x Burpees

Notes: Scale the weight as needed to permit touch and go reps.

Post scores to comments.

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

Impact/Focus: Back Squat Wk 8
Warm-up as needed before working through the following every 2:30.

Back Squat 3-3-3-3-3+
(increase weights by 3.5/5/or 7% from last week)

Notes:

Athletes will be increasing weight from last week by one of the percentages options shown above for their 3 sets of 3 reps x Back Squat today. Plus set is optional this week; athletes may also repeat the same weight as the Monday before last as needed.

Post scores to comments.

“Fran”
For time
21-15-9 of

Thrusters (95/65lbs)
Pull-ups

Post scores to comments.