WOD & Blog

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

Impact/Focus: Deadlift & Burpee Alt. EMOTM
Warm-up to a working weight of 65-75% 1rm before completing the following workload Every minute on the minute for 14:00.

Odd minutes x 3 reps Deadlift @65-75% 1RM
Even minutes x 9 reps Burpees over Barbell

Notes: Burpees may be lateral or bar-facing. Get some, freaks! Reference Deadlift training weights from 07.12.2019 linked HERE.

Post scores to comments as reps completed for each movement movement and weight utilized.

“Flax…”
Complete for time versus a 15:00 Running Clock
Run 800m
20 x Ring Muscle-ups
Run 800m

Notes: Scaling for Muscle-ups today is 1:1 for Pull-ups + Ring Dips (20+20) as well as for Ring Muscle-up transition or strength component scaling methods (ie. 20 reps assigned).

Post score to comments.

Warm-up Drills
I. Run 400m
II. Dynamic Drills (6)
Scorpions (5L+5R)
Yoga Poses (4)
Goblet Squat Hold (@bottom x :60)
III. Mobility

“FBG!” Specific Warm-up to be completed after the whiteboard brief and warm-up.
2 Rounds of
7 reps per movement
(x 2 for step-ups)
Wallball (20/14lbs)
Sumo Deadlift High-Pull (45/25lbs)
Box Step-ups w/ slower negative down
Push Press (45/25lbs)

“Fight Gone Bad!”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Those interested are encouraged to ask your Coach about what Championship FGB is… and how to earn the ability to move into that format of Benchmark the next time around…

Post scores to comments.

Skill Development
Training encompasses L-sit/Support on static and Ring platforms/Muscle-up transitions/Muscle-ups. Training selections may include movements and holds such as False Grip + strict, negative Pull-up/Ring Row work with Ring Support for a time objective between the above movements (example).
See your Coach and Whiteboard for details.

Warm-up Drills
I. Coach’s Choice
(Foam Roll, Spikeball…)
II. Mobility

Impact/Focus: Task Priority Row
Complete the following for total time; Rest the exact time required to complete each interval before proceeding through the training evolution.

Row (kcal) x 21,18,15,12,9,6,3

Notes: After rowing 21 kcal for time, rest how long it took before proceeding into the round of 18 kcal.

Post total time to comments.

“Intermittent Pacing”
Complete as many rounds and reps as possible in 10:00 of
5L+5R x 1-arm Dumbbell Hang-2-Overhead (50/35lbs)
7 x Medicine Ball Cleans (w/slamball)
10 x Slamball (40,30/20,12lbs)
50ft Bear Crawl

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Skill Development
I. Mobility/Prep for FGB! WOD
II. SPPPPIKEBALLLLLL!

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

Impact/Focus: Front Squat 5 × 3 (on the 2:00)
Warm up with 3 sets x 3 reps, building to the requisite starting weight before completing the following workload for Front Squat.

Every 2:00
Front Squat x 3-3-3-3-3 (climb as able across sets)

Notes: Athletes should climb incrementally across sets beginning at 50-60% of a 1RM. Today brings two opportunities to the table; ascend weight from set to set in search of new a 3 rep maximum or sustain 5 sets of 3 reps each at 75% of a previous 1RM.

Post loads to comments.

“Climatize”
Complete for time versus a 12:00 time cap
21-18-15-12-9-6-3 reps of
Double-unders
GHD Sit-ups
Pull-ups

Notes: See whiteboard/pre-training brief for scaling details as well as adjustments for additional challenges.

Post scores to comments.

Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. 3 x 6 reps High Pull Assignment (if it was omitted Monday)

Warm-up Drills
I. Run 400m
II. Dynamic Movements & Yoga Poses
III. Mobility

Impact/Focus: Shoulder Press 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Shoulder Press.

Shoulder Press 1-1-1-1-1

Notes: Wendler Strength Cycle Begins based on today’s numbers for the Shoulder Press. Compare to post 06.17.2019 linked HERE.

Post loads to comments.

“Ghrelin”
3 Rounds for time of
Run 400m
8 x Snatch (115/85lbs)
16 x Ring Push-ups

Notes: Scale reps 1:1 if substituting scaled Push-up movements or adjusting load for Snatch. Power or full movements are both viable for navigating today’s training. If inclement weather descends we will substitute a 500m Row as needed. Get some, freaks.

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Warm-up Drills
I. Run 400m
II. Mobility (Dynamic, Yoga Drills, Static)

Impact/Focus: Power Clean EMOTM x 8
Warm-up as needed before working through the following sets and reps every minute on the minute of 1 x Power Clean, athletes should begin at a working weight of 65-75% of a 1 rep maximum.

8 Rounds, every minute on the minute of
1 x Power Clean (Climb as able, cap at 85%)

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“Beastly Burdens”
Complete for time versus a 14:00 time cap
10-9-8-7-6-5-4-3-2-1 of
Handstand Push-ups
Tire Flips
Tire Bounds (=ie; ‘Double-Jump’)

Notes: Scaling and movement points of performance will be covered during the whiteboard brief.
Rep Scheme for scaling example; 7-6-5-4-3-2-1 reps per movement.

Post scores to comments.

Skill Development (time permitting)
A. “Midline Conditioning”
5 Rounds of
10 x GHD/Weighted GHD Sit-ups
:10 x L-sit
10 x Hollow Rocks

or

B. “Pistol Practice”
Complete the following for 4-6:00 as an EMOTM of Pistols, removing the higher end volumes to scale as necessary. Even working through controlled negatives would be highly advisable for personal benefit if time is permitting today. Athletes may take rest between rounds as needed if fatigue is persistent post METCON WOD above.

0:00-1:00: 1L+1R x Pistols
1:00-2:00: 2L+2R x Pistols
2:00-3:00: 3L+3R x Pistols
3:00-4:00: 4L+4R x Pistols
4:00-5:00: 5L+5R x Pistols
5:00-6:00: 6L+6R x Pistols

Post scores to comments.

Warm-up Drills
I. Row 30kcal
II. Coach’s Choice
III. Dynamic & Static Mobility
**Turkish Get-up Movement Review and Warm-up Sets/Reps

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every :75 for 7 rounds.

2 x Turkish Get-ups (1L/1R)

Notes: Athletes should plan to increase weight as able across sets, however maintaining the same load across at given points or for entirety of the training are both valid approaches today.

Post scores to comments.

“Wracked Up”
7 Rounds for time of
1 x Rope Climb
30kcal Row
3 x Hang Power Cleans (95/65lbs)
30ft Back Rack Walking Lunges (95/65lbs)
**Before proceeding to the next round return the Barbell via Portage on Back Rack position or with the low Barbell Push Push Method back to the start line.

Notes: There will be an 18:00 minute time cap for today’s training. Scaling options (which includes a 5 round version, stop panicking…) and training emphasis points for the WOD will be covered during the whiteboard brief.

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Optional Time Permitting…
Skill Development: Gymnastics L-sit Training
Complete 2 Rounds of the following for L-sit holds or scaled versions as follows.

:01 L-sit x :10/:15 rest
:02 L-sit x :10/:15 rest
:03 L-sit x :10/:15 rest
… continue increasing by :01 of work until…
:10 L-sit x :10/:15 rest

Rest 2:00

Notes: The manner in which the athlete moves into their static hold position will be important to emphasize during this phase of training to maintain capacity to accomplish the workload. Relative points of performance will be addressed prior to the beginning of today’s L-sit drill training.

Warm-up Drills
I. Jump Rope
II. Coach’s Choice
III. Dynamic & Static Mobility

Impact/Focus: Power Snatch + Overhead Squat (10 x :75)
Complete the following 1 x Power Snatch + 1 x Overhead Squat workload every :75 for 10 rounds total.

10 Rounds x Every :75 seconds
Complete the following

1 x Power Snatch
+
1 x Overhead Squat

Notes: Utilize weights today that facilitate movement development and competency in two levels of priority (70-80% working ranges for today’s sets would be challenging at tempo). First we will be working to establish the relationship between full and power movements as well as footwork facilitating the Overhead Squat. Additional Drills for hip hinge value and pulling under the bar after completing the second pull will also be addressed building on established progress from previous training.
Each class will work through PVC & Barbell Snatch Drills and Warm-up sets; Footwork regarding Power Snatch to Overhead Squat and the intent for bar placement during the Oly Lift portion.
Adjusting weights up or down during the EMOTM (:75) to reinforce training priorities will be encouraged.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“Wodensday”
Complete as many rounds and reps as possible in each of the AMRAPs as follows. Score is a single AMRAP score continuing where each athlete left off after the rest interval.

7:00 AMRAP of
10 x Sumo Deadlift High Pull (75/55lbs)
15 x Wallball (20/14lbs)
25 x Double-unders

Rest 2:00

5:00 AMRAP of
10 x Sumo Deadlift High Pull (75/55lbs)
15 x Wallball (20/14lbs)
25 x Double-unders

Notes: Scaling details will be covered during the whiteboard brief. Bring the lumber, freaks!

Post scores to comments.

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

Impact/Focus: Back Squat Cluster Sets EMOTM
Warm up as needed before completing the following workload for Back Squat every :90 for 9 rounds.

Back Squat 3-2-1, 3-2-1, 3-2-1
(climb across each cluster set of 3-2-1)

Notes: Warm-up to a weight of 60-70% of a 1rm and climb across three sets. Athletes may repeat the same three weights for each of the three clusters or attempt to climb a bit higher per attempt.

Post scores to comments.

“Pre-Wodensday”
For time
Run 400m
Then…
15-12-9-6-3 of
Toes-2-Bar
Burpee Box Jump Overs (24/20”)
Then…
Run 400m

Notes: Scaling will be covered during the whiteboard brief. There will be a 15:00 incentive time cap applied to today’s training.

Post scores to comments.

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

Impact/Focus: Shoulder Press “Week 5 De-load”
Complete the following based on your true 1 repetition maximum.
Warm-up Sets
5 x 40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 70%
5 x 75%

Notes: There is no .9 multiplier for today’s training.

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“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95)
Ring Dips

Notes: This is a Benchmark workout.
Noted via this excerpt regarding Full vs. Power Cleans;
— “Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.”
Scaling options will be covered during the whiteboard brief.

Get some, freaks!

Old School Demo Video: HERE

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