WOD & Blog

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat Deload Week
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.

Example Warm-up Sets
8-10 reps x Empty Barbell
Sets of 3-5 reps building to working weight.

Working Sets; On the 3:00
5 Sets @ 40-70% of and adjusted one rep max

Post scores to comments.

“Slip-N-Slide”
For Time vs. a 15:00 time cap

Run 200m
25 x Thrusters (95/65lbs)
25 x GHD/Abmat Sit-ups

Run 200m
20 x Thrusters (95/65lbs)
20 x GHD/Abmat Sit-ups

Run 200m
15 x Thrusters (95/65lbs)
15 x GHD/Abmat Sit-ups

Run 200m
10 x Thrusters (95/65lbs)
10 x GHD/Abmat Sit-ups

Notes: Scaling and additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP completed together of the following mobility flow:
1. Down Dog w/ Shoulder Press Through and Calf Stretch
2. Seal Stretch
3. R.Side RSAP (Rotate w/Arm Up)
4. R.Side SAP (Elbow to front heel)
5. L.Side RSAP (Rotate w/Arm Up)
6. L.Side SAP (Elbow to front heel)
7. Fragon R
8. Fragon L
III. Mobility: Banded Hammy, Groin ITB (3 pos. w/ band)

Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.

Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post scores to comments.

“The Gambit”
7 Rounds for max kcal/reps

1:00 x Max Kcal Row
Max Reps x Unbroken Wallball (20/14lbs)

Notes: Scaled to 5 Rounds as needed or a 14:00 total time cap.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice (Pigeon, Puppy Dog Shoulder Complex & Lax Ball Pec Mashing)
III. Mobility

Impact/Focus: HS/Rope Skill & Drills
6 Rounds, alternating minutes between the following tasks, each movement is allotted one minute to partition workloads or stop and rest once tasks are complete.

6 Rounds alternating between the following:
1:30 x Double/Single-under Efforts (25-40 reps)
1:00 x Wall Walks, Handstand Walks or Handstand Hold

Post scores to comments.

“Hooked On Phonix”
For time

75 x Double-unders
15 x Pull-ups
15 x Slamball (40/30lbs)

75 x Double-unders
12 x Pull-ups
12 x Slamball (40/30lbs)
12 x Pull-ups
12 x Slamball (40/30lbs)

75 x Double-unders
9 x Pull-ups
9 x Slamball (40/30lbs)
9 x Pull-ups
9 x Slamball (40/30lbs)
9 x Pull-ups
9 x Slamball (40/30lbs)

75 x Double-unders

Notes: Scale Double-under/Jump rope work to a 2:00 cap per task or modify rep assignments. Pull-ups and Slamball volume may scale to 12,9,6’s respectively. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Bench Press 5-3-1+
Work through the following sets of Bench Press using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.

Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post scores to comments.

“The Commissary”
Complete for time
Run 800m
Then…
5 Rounds
5 x Power Clean (135/95lbs)
10 x Push-ups
10 x Box Jump Overs (24/20”)
Then…
Run 800m

Notes: 10:00 after returning from the first run athletes will cap the middle 5 Rounds and move into the final 800m Run. Scaling and additional points of performance will be covered during the whiteboard brief. Wear a vest on the run for an Rx+ option, ditching it for a slick fight through the middle 5 Rounds and armoring back up for the final sprint. 155/105, 10 x Clapping Push-ups per round with 30/24″ Box Jumps round out the annex of Rx+ for those looking to slay harder after the ‘lay down weightlifting’ today.

Post scores to comments.

Warm-up Drills
I. 2:00 x Row or Jumprope
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
*or Coach’s Choice

Impact/Focus: Push Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:30 x 7 Rounds Total
Push Jerk x 3-3-2-2-1-1-1

Post scores to comments.

“Dig Safe”
For time vs. a 14:00 time cap

Row 500m
33 x Dumbbell Push Jerk (50/35lbs)
33 x Medicine Ball Cleans (20/14lbs)
Row 500m
21 x Dumbbell Push Jerk (50/35lbs)
21 x Medicine Ball Cleans (20/14lbs)
Row 500m
15 x Dumbbell Push Jerk (50/35lbs)
15 x Medicine Ball Cleans (20/14lbs)

Notes: Athletes may partition reps between the Rowing pieces as needed. Apply Damper setting experiences from last Thursday as applicable. Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.

Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post scores to comments.

Skill Review & MetCon Prep: 6:00-8:00

“Cruella Deville’s Press”
AMRAP of
6:00 work x 1:00 rest x 6:00 work
w/ Ascending reps of 1-2-3-4-5…(+1 rep per round)

Devil’s Press (45/35lb Bumper Plate)
Toes-to-Bar

Notes: Continue climbing from where you stopped after the first six minutes. Scaling and points of performance will be covered during the whiteboard brief. Rx+ is two 35/20lb Dumbbells for the ‘Deville’s’ Press.

Post scores as rounds & reps to comments.

Warm-up Drills
I. Run 400m & Dynamics
II. 2-3 Rounds of 5 x Push-ups, 10 x Hollow Rocks & 10 x Air Squats
III. Remedial Mobility Drills
… or Coach’s Choice

Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using an adjusted one rep max to establish weights from the percentages shown below.
Deadlift 1-Rep Max x (.9) to get an adjusted max number @ 90% (ie. a 150lb max x .9 =135lb adjusted maximum).
18:00 Time Cap to complete 5-6 sets building from warm-up to working weights.

Warm-up Sets
8-10 x 45/35lb Barbell
5 @40%
5 @50%
5 @60%

Working Sets
3 @70%
3 @80%
3+ @90% **

Post loads to comments.

“Wolverinez”
For time
15-12-9-6-3 reps of
Power Clean (95/65lbs)
Ring Dips
Box Jumps (24/20”)

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Warm-up Drills
I. Coach’s Choice

Impact/Focus: Damper Setting Rowing & Walking Planks
Work through the following for quality:

3 Rounds of

Row 35/30kcal
-Rest 1:00-
Row 20/18kcal
50ft x Rollerboard Planks or Aligator Crawl
(w/5 x Up Downs every 25ft, 2 total sets per round)

*Round 1 w/ Damper @ 1-3
**Round 2 w/ Damper @ 4-6
***Round 3 w/ Damper @ 8-10

Notes:

Rollerboard Planks are a plank position with feet on the Roller Board with the athlete pulling themselves forward while maintaining their best plank position. Aligator walks are the same movement wit straight legs, knees locked sans the Roller Board; At each 25ft athletes will move their plank to the elbows and then back to the hands with straight arms 5 times.

Rowing Points of Performance;
I. Legs-Lean-Arms-Arms-Lean-Legs
II. 1 second Drive (Out) w/ 2 second Recovery (In)
III. Reduce Chain slack across tempo of pulls
IV. Open up the throttle and compare Damper Settings & Tempo impact on pace/effort.

Post training notes/scores to comments.

“Krampons”
3 Rounds for time vs. a 15:00 time cap of
25 x Wallball (20/14lbs)
50 x Mountain Climbers (2-count)
25 x Bumper Plate Ground-to-Overhead (35/25lbs)
25 x V-ups

Notes: Scale V-ups to Seated Leg Raise progression. Seated Leg Raises are performed sitting on the deck (floor) with the athlete raising their legs, together with knees straight such as we see with the Lower body portion of the V-up rep. Athletes may reach out hands to their sides to assist in stabilizing and balancing the upper body & torso as needed. Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m & Dynamics
II. 2-3 Rounds of 5 x Push-ups, 10 x Hollow Rocks & 10 x Air Squats
III. Remedial Mobility Drills (if applicable)
… or Coach’s Choice

Impact/Focus: Bench Press 3-3-3+
Work through the following sets of Bench Press using an adjusted one rep max to establish weights from the percentages shown below.
Bench Press 1-Rep Max x (.9) to get an adjusted max number @ 90% (ie. a 150lb max x .9 =135lb adjusted maximum).
15:00 Time Cap to complete 5-6 sets building from warm-up to working weights.

Warm-up Sets
8-10 x 45/35lb Barbell
5 @40%
5 @50%
5 @60%

Working Sets
3 @70%
3 @80%
3+ @90% **

Post loads to comments.

“Nasty Nicole”
12:00 AMRAP
Run 200m
Max Rep Set x Pull-ups/Ring Rows

Notes: Scaling and points of performance will be covered during the whiteboard brief. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)

or Coach’s Choice

Impact/Focus: Snatch 10×1
Warm-up Sets/Reps x 6:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. Athletes may climb across the following sets/reps towards a new 1RM or maintain across at 70%+ of a 1RM.

10 Rounds, on the 1:30 of
Snatch 1-1-1-1-1-1-1-1-1-1 (Climb or Sustain @ >70%)

Notes:

Athletes may build across sets and reps as able, however the priorit is on movement development pulling into a full squat receiving position. Power Snatch may be subbed for learning/mobility intentions.
Points of Performance will begin with approach to the bar and starting set-up position,
position over the bar through the stages of Pulling weight from the floor &
Proper, sound hip function moving into the receiving position.

Post scores to comments.

“Slosh Pipe”
Row 350/300m
15 x Snatch (95/65lbs)
40 x Abmat Sit-ups

Row 350/300m
12 x Snatch (95/65lbs)
30 x Abmat Sit-ups

Row 350/300m
9 x Snatch (95/65lbs)
20 x Abmat Sit-ups

Row 350/300m

Notes: Barbell movements may be performed as Full (ie. Squattttttt) or Power Snatch. Scale weight as needed. Rx+ 135/95lbs w/ 35-25-15 reps of GHD Sit-ups for the Abmat Sit-ups. Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

**Post WOD Mobility and Cooldown Emphasis and/or Spikeball**