WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Rope Climbs & Double-unders
5 Rounds, alternating minutes between the following tasks, each movement is allotted one minute to partition workloads or stop and rest once tasks are complete.
5 Rounds alternating between the following:
1:00 x Rope Climbs or Pulls to Standing (1-3 reps)
:30 x Transition
1:00 x Double/Single-under Warm-up Sets/Skill Efforts (25-40 reps)
:30 x Transition
Post scores to comments.
“Eye of Newt”
For time; Vs a 14:00 time cap
Rope Climbs x 5-4-3-2-1
GHD Sit-ups x 30-25-20-15-10
Double-unders x 50-50-50-50-50
Notes: Intermediate Scaled Double-unders x 30 reps per round. Pull-up scaling for Rx is 30-25-20-15-10, scaled Pull-up volume would begin at 15-12-9-6-3. Additional scaling notes and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
*Example:
2-3 Rounds of
Row 250m
5 x Push-ups
10 x Light KB Goblet Squats
10 x Light AKB Swings
Impact/Focus: Front Squat
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Front Squat.
Every 2:30 x 6 Rounds
Front Squat 5-3-3-1-1-1
Notes: Athletes should plan to work as heavy as able across sets and reps.
Post loads to comments.
“Fangs”
3 Rounds of
Verses a 5:00 Running Clock
Row 400/300m
In the time remaining AMRAP of
3 x Front Squat (135/95lbs)
5 x Handstand Push-ups
Notes: Start each AMRAP fresh and report three scores in rounds and reps for each 5:00 effort. Rx+ 4-5 Rounds @155/105lbs and 7 x HSPU’s. Additional scaling options and points of performance will be covered during the whiteaboard brief.
Post scores to comments.
Skill Development
Wallfacing Handstand Skills or inversion practice
3-5 sets of 12 reps GHD Back Extensions
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
*Example: 2-3 Rounds of 1xShuttle Run or 100-200m + 5 x Push-ups + 10 x Light AKB Swings
Impact/Focus: Snatch Doubles
Movement Review, Warm-up Progressions and Barbell Sets/Reps building athletes to a working weight for the following.
7 Rounds, on the 2:30 of
Full or Power Snatch x 2-2-2-2-2-2-2 reps (@80% 1RM)
Post scores to comments.
“Glycolytics”
For time
21 x American KB Swings (24/16kg)
21 x Knees-to-Elbows
21 x Ring Push-ups
Run 400m
15 x American KB Swings (24/16kg)
15 x Knees-to-Elbows
15 x Ring Push-ups
Run 400m
9 x American KB Swings (24/16kg)
9 x Knees-to-Elbows
9 x Ring Push-ups
Run 400m
Notes: Scaling details will encompass 200m Runs, 15-12-9 volume adjustment, and movement appropriate substitutions; one or any of these may be used as methods for scaling the level of the overall WOD to an individual athlete’s needs.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Turkish Get-up Time Trial
Following the movement review athletes will have a clock set for warm-up sets and reps. This time may be used for remedial mobility drills, additional movement instruction and build to a working weight for the following intervals.
Working :90 seconds x :30 rest (7 Round, 14 minute Time Cap)
Complete the following in as few rounds as possible.
24 x Turkish Get-ups (32/24kg)
*Scale weights as needed, volume may also be adjusted; to 21 reps, for example. Mobility proclivities will be treated to a host of devious substitutions that are compound, functional tasks with an equal to or greater metabolic potency. Yupppppppp.
Post scores to comments.
“Double Dragon, Flying Knee”
4 Rounds for time vs. a 14:00 time cap
50 x Double-unders
30 x Wallball (20/14lbs)
Row 30/24kcal
Notes: Scaling options and points of performance will be covered during the whiteaboard brief.
Post scores to comments.
Skill Development (Time Permitting)
3-5 Rounds for Quality of
1-arm Farmers Walk ‘Shuttle’ (4x30ft, 2 each arm, alternate per length)
:15 to :25 seconds x L-sit Hold or Low Plank Hold
*KBs for the Farmer’s Walk
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Z-Press
Movement review and instruction for the Z Press (Dumbbells, seated on floor) through Barbell Press (standing from the rack) will mark the beginning of the warm-up period. Work through Sets/Reps as needed building to a starting weight.
Every 1:30 work through the following sets and reps,
select one of the following progressions;
A. Climb weight each round towards a heavy single rep finish.
B. work across as many rounds as close to 90% as possible.
Press 1-1-1-1-1-1-1 (On the :90)
Finish with (time permitting)
A. Stamina Test: 1:00 x Max Reps at 50-60% of the best weight achieved on the Presses. Utilize the Press, Push Press or a mix of these two movements.
B. Dumbbell Z-Press: 2 sets x 5-8 reps each (w/comparable Dumbbells)
Post scores to comments.
“Crematorium: The Reheated”
Three rounds for total reps/points across the following stations and intervals;
1:00 x Over-unders
1:00 x 1 x Dumbbell Box Step-ups (1x 35/20lbs & 24/20″)
1:00 x Slamball (30/20lbs)
1:00 x Push Press (75/55#)
1:00 x 1-Arm DB Hang Snatch (Switch L+R at own discretion)
1:00 x Rest
Notes:
- Movement Review, WOD format/flow & scaling details will be addressed during the whiteboard brief.
- Scores today are total reps for one final number.
- An additional twisted challenge of supreme fun-times should you choose to accept; Complete 445/375 total points/reps in as few rounds as possible. Get some, freaks.
Post total rep count (points) to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Pull-up & Bar Muscle-up Kip Development
Review of kipping drills and styles to apply in todays training; Points of performance to connect to the well executed Bar MU
7 Rounds off
:30 x Pull-up, Bar Muscle-Up Kipping Drill (or a rep goal)
:30 x Ring Push-ups Introduction, Prac App, Challeng you
:30 x Rest / Adjust Challenges as needed
Notes: Today’s format and movement menu allow athletes the opportunity to train more challenging and difficult efforts during the iMmpact/Focus while being able to shift their focus to engine, alternate movement or
Post scores to comments.
“Velveeta”
12:00 AMRAP (as many Rounds and reps as possible)
3 x Bar Muscle-up
6 x Bar Facing Burpees
9 x Power Clean (115/85lbs)
Notes: Scaling to Pull-ups is 2:1, Ring Rows 3:1 for today (6 or 9 reps as needed per movement. Bar Facing Burpees may step into and out of the Push-up. Additional scaling, whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Overhead Squat
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight.
6 Rounds, on the 2:30 of
Overhead Squat x 3-3-3-3-3-3* -or- 3-3-1-1-1-1RM**
Notes:
Select one of the following options for today’s Overhead Squat Training…
*Overhead Squat x 3-3-3-3-3-3
Climb only as able, technique & proficiency dictate.
**Overhead Squat x 3-3-1-1-1-1RM
Experienced athletes may work through two moderate/challenging sets of three reps each before ascending to a 1RM attempt.
Post scores to comments.
“Bushido”
4 Rounds for time of
Run 200m
Max Reps x Overhead Squat (95/65lbs)
21 x GHD/Abmat Sit-ups
*5 rep minimum per round for the Overhead Squat; work through as many efforts as needed each round in order to make the 5 reps before advancing to the Sit-ups.
Notes: 15 Minute time cap for today’s training. Barbells would ideally come from the floor for the MetCon. Rx+ should be hitting 10+ reps per round before advancing the load to 135/95 or 155/105lbs respectively. Get some, Ninjas.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift Triples
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Deadlift.
Every 2:30 x 5 Rounds
Deadlift 3-3-3-3-3
Notes: Warm-up sets building as close to 80% as possible and holding for as many sets of three; OR climb across sets and reps as able, building to the best set of 3 reps for the day (or PR attempt).
Post loads to comments.
“Green Eggs & SLHAMMMM”
Complete for time
100 x Double-unders
Then…
5 Rounds of
10 x Deadlift (225/155lbs)
10 x Push-ups
Then…Finish with
100 x Double-unders
Notes: Scaled weight and movements for Deadlift & Push-ups will scale ideally to 1:1 for the 5 Rounds. Double-unders may scale to 200 or 150 single-unders, or 30-50 reps x Double-unders as applicable. Compare and contrast to performance and scores from Monday’s Metcon.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Press
Warm-up Sets/Reps as needed building to a starting weight.
Every 2:00 work through the following sets and reps
Press 5-5-3-3-1-1
Finish with:
2 sets x Push Press 5-10 reps
Notes: Athletes should increase load across as many sets as possible. Switch to Push Press for two final sets at a lighter weight The last weight performed for Press may suffice, adjust as needed.
Post scores to comments.
“Classy Triplet”
For time
vs. an 18:00 time cap
21-18-15-12-9-6-3 reps of
Sumo Deadlift High-Pull (75/55lbs)
Toes-to-Bar
Box Jump Overs (24/20″)
Notes: Scale volume for beginner athletes to 15-12-9-6-3. Adjust weight for the SDHP if applicable. Scale height as needed on the Box Jump Overs. Toes-to-Bar may substitute out for V-ups at the same number of reps or increase in challenge for Rx+ to the Strict variety.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: MedBall Cleans-to-Wallball & Reverse Burpees
Every minute on the minute x 14:00 total, athletes will alternate between the two tasks shown below.
Odd Minutes:
1-2-3-4-5-6-7 reps x Medicine Ball Clean to Wallball (20/14lbs)
Even Minutes:
1-2-3-4-5-6-7 reps x Reverse Burpees
Notes: The first minute of each movement is one rep respectively; add 1 rep to each movement for each subsequent round. Scaling will be raised or arm assist on the Reverse Burpees. The Medicine Ball Clean to Wallball is intended to be completed in order to reinforce Wallball positioning from the benefits transferrable from an ideal Medicine Ball Clean receiving position. Mmmmmm, Foundations. Rx+ fun could apply an Inverted Burpee if the spice is right.
Post scores to comments.
“Persistence Hunting”
Complete as many reps as possible for each movement within the time allotted
5:00 x Power Clean*
(select weight for total lbs)
4:00 x GHD/Abmat Sit-ups
3:00 x Sandball Throwsters (60/40lbs)
2:00 x Reverse Burpees
1:00 x Slamball (30/20lbs) / Hammer Strikes
Notes:
Sandball Throwsters are a Squat Clean into a Thruster that throws the Sandball forward; score is max distance.
For the Power Clean 5:00 time trial athletes may pick any of the following weights in an attempt to take the most lbs ground to front rack in the time allotted:
Examples: 65/95/115/135/155lbs… number of reps x weight picked = score.
Post method, lbs & reps to comments.
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