WOD & Blog

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push Press 5×2 + 5×1
Warm-up as needed before completing the following 10 Rounds of Push Press on the :90. The first five Rounds are at 2 x Push Press, climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :90 intervals will climb weight at 1 x Push Press per lift.

5 Rounds on the 90 seconds of
2-2-2-2-2 x Push Press (climb weight)

5 Rounds on the 90 seconds of
1-1-1-1-1RM x Push Press (climb weight)

Notes: Points of performance across the sets of 2 reps is to build weight tactically and efficiency towards the sets of 1 while using the multiple reps to develop ideal positioning in the dip from the start of the set through the re-racked rep. Build to a heavy one rep record for today once working through the single rep sets. Today’s weight will provide some insight into what to strive for regarding Friday’s 1RM Clean & Jerk.

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“Spirograph”
Complete for time against a 15:00 time cap

21 x Sumo Deadlift High Pull (95/65lbs)
21 x Push-ups
100ft x Walking Lunge

18 x Sumo Deadlift High Pull (95/65lbs)
18 x Push-ups
100ft x Walking Lunge

15 x Sumo Deadlift High Pull (95/65lbs)
15 x Push-ups
100ft x Walking Lunge

12 x Sumo Deadlift High Pull (95/65lbs)
12 x Push-ups
100ft x Walking Lunge

9 x Sumo Deadlift High Pull (95/65lbs)
9 x Push-ups
100ft x Walking Lunge

6 x Sumo Deadlift High Pull (95/65lbs)
6 x Push-ups
100ft x Walking Lunge

Notes: Scaling weight or Push-up movements for 1:1 repetitions. Ring Push-ups, 115/85lbs, and 1 x KB for the Walking Lunges held overhead @ 50ft per arm.

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Skill Development
4-6 Rounds for Skill Work and Position Hold Quality
15ft x Handstand Walk Practice
:30 x Rest
3 x Muscle-up negatives
:30 x Rest
Max Timed Hold x L-sit Hold
:30 x Rest
Max Timed Hold x Ring Support
2:00 x Rest Between Rounds

aaaaand…

Slap that Spikeball with impunity!!!!!

Our Next Available On-Ramp Start Date:  TONIGHT!!!

Tuesday, March 3 at 6:00pm, SPREAD THE WORD!

Warm-up Drills
I. Row 500m
II. Mobility
III. Barbell Warm-up:
Power Snatch PVC + Hang Power Snatch + Hang Full Snatch

Impact/Focus: Hang Snatch Doubles
Warm up as needed in preparation for the following timed set/rep intervals for Power Snatch. Technical capacity to achieve the full Snatch position will dictate weight assignments for today.

Every :90 seconds for 10 Rounds
2 x Hang Snatch
(Power or Full movements versions are both permitted)

Notes: Reset at the Hang or dump and reset from the floor as necessary to preserve the better movement pattern.

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“Red Lasers, Green Lasers”
AMRAP 5:00 of
Row 15/12kcal
15 x Anchored Abmat Sit-ups
30 x Double-unders

– Rest 1:00 –

AMRAP 5:00 of
Row 15/12kcal
15 x Anchored Abmat Sit-ups
30 x Double-unders

– Rest 1:00 –

AMRAP 5:00 of
Row 15/12kcal
15 x Anchored Abmat Sit-ups
30 x Double-unders

Notes: Scaling is 1:1 for today, use anchored set-up for the Abmat Sit-ups. Continue each AMRAP where the athlete paused during the rest intervals.

Post scores as one rolling AMRAP to comments.

Our Next Available On-Ramp Start Date: Tuesday, March 3 at 6:00pm, SPREAD THE WORD!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Squat Depth hold with barbell, front rack mashing, etc.)

Impact/Focus: Front Squat (WK3)
Warm up as needed with 3-5 sets x 3-5 reps (climbing weight) before completing the following workload for Front Squat.

Every 2:00 minutes for 6 Rounds
5-5-4-3-2-1 x Front Squat (climb weight each set)

Notes: As heavy as form dictates, week three is a build to prep for strong performance this coming Friday’s one rep max Clean & Jerk as well as this coming Monday’s Front Squat Max effort day.

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“Coordination Plot”
For time
15-12-9-6-3 of
Dumbbell Squat Cleans (35/20lbs)
Burpees
Dumbbell Thrusters (35/20lbs)
Pull-ups

Notes: Scaling for movements is 1:1 today for repetitions. 50/35lbs would be scaled to Rx+.

Post scores to comments.

Our Next Available On-Ramp Start Date: Tuesday, March 4 at 6:00pm, SPREAD THE WORD!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Full Clean & Front Squat preparation emphasis)

Impact/Focus: Full Cleans
Warm-up as needed before completing the following 10 Rounds of Full Cleans on the :90. The first five Rounds are at 2 x Cleans (i.e., Squat Clean), climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :90 intervals will climb weight at 1 x Clean (i.e., Squat Clean) per lift.

5 Rounds on the 90 seconds of
2-2-2-2-2 x Clean (climb weight)

5 Rounds on the 90 seconds of
1-1-1-1-1RM x Clean (climb weight)

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“Cronut”
5 Rounds for time as follows

Clean (full squat) x 10,8,6,4,2 reps (165/110lbs)
GHD/Abmat Sit-ups x 15,15,15,15,15 reps
Double-unders x 45,45,45,45,45 reps

Notes: Scale weight or movements (abmat from GHD or Singles from Double-unders) at a 1:1 volume adjustment.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Overhead Squat foundations emphasis)

Impact/Focus: Overhead Squat & Pull-ups
Warm-up sets/reps of Overhead Squat and Pull-ups as follows
3 Rounds of
5 reps x Overhead Squat via ‘rack jerk’
(build to light/technically sound weight)
5-7 x Pull-ups
(Deadhang, Kipping, Jumping Pull-ups, Ring Rows (7-10 reps)

Attempt to work for 2:00 with :30 for rest transition as follows:

2:30 to complete
5 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)
–
2:30 to complete
4 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)
–
2:30 to complete
3 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)
–
2:30 to complete
2 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)
–
2:30 to complete
1 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)

Notes: Build weight as able if form is sound for the Overhead Squat; today’s priority is a foundational establishment of this movement for proper training and execution of progressions. Additionally we will be practicing moving weight into the Overhead Squat position for training via the rack jerk method using squat stand set-ups with the rig as we would during traditional Squat strength training sessions.
Pull-ups of all styles may be upgraded to an ‘Object(ive) Resistance’ challenge (see your Coach for details). Goals for sets/reps and scaling for Pull-up work will be covered during the whiteboard brief.

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“Two Tone Metronome”
8:00 AMRAP of
5 x Deadlift (155/105lbs)
7 x Burpees
7 x Overhead Squats (75/55lbs)

Rest 2:00

5:00 AMRAP of
3 x Deadlift (155/105lbs)
5 x Burpees
5 x Overhead Squats (75/55lbs)

Notes: Slow is smooth, smooth is fast… do it well before you do it quickly today. Rx+ weights would be 225/155lbs for the Deadlift and 135/95lbs for the Overhead Squat. Each AMRAP is scored independently. For the AMRAPS athletes would ideally take their Overhead Squat weight from the floor, however, those that are developing their ability with the movement may use racks if it ensures a safer, more sound set-up.

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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push Press 6 x 3
Warm up as needed before completing the following workload for Push Press every :90 for 6 rounds total.

6 Rounds total / On the :90 seconds

Push Press 3-3-3-3-3-3
**Climb weight as able across sets.

Notes: Climb weight as able across sets, no heavier than last weeks best push press weight for any given set of one, two, or three reps. See link to last weeks training by clicking on the date 02.24.2020. Working weights should not exceed the points of performance today which will focus on a quick return from the Dip/Power position with no pause and ideal positioning.

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“Look Lively”
Complete for time versus a 20:00 time cap

Row 30kcal
30 x KB Sumo Deadlift High Pull (32/24kg)
30 x American KB Swings (32/24kg)
30 x V-ups

30 x DB Front Squat (50/35lbs)
30 x DB Hang Clean & Jerk (15R+15L)
100ft x 1-Arm DB Waiter’s Walk (L:50ft+R:50ft)
30 x V-ups

30 x Medicine Ball Cleans (20/14lbs)
30 x Push-ups
30 x Reverse Wallball (20/14lbs)
30 x V-ups

Notes: Set-up for this grinder with a spot for V-ups on the floor, one dumbbell, one kettlebell, and a medicine ball… storm through for time. Scaling of movements or weights will adjust to reps as 1:1 today.

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Skill Development
15-12-9 reps of
Back Extensions
or
2:00 inverted hang

1. Warm-up Drills
I. Row 1000m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Lax Ball Chest & Shoulders, Shoulder Opener Drills, Snatch Movement PVC/Barbell Mobility, etc.)

2. “Isabell” Warm-up with
EMOTM x 10:00 @ 1-3 reps per set.
1. PVC
2. Empty Barbell
3. Lightweight/Warm-up weight

3. “Isabell”
Complete this benchmark WOD for time as follows
30 x Snatch (135/95lbs)

Notes: This may be a Full Snatch or Power Snatch movement. Athletes will be advised on scaling weight to that which they may execute with intensity and a target time of 10 minutes or less. Take good notes and log your scores for reference as this is a benchmark WOD we will be seeing again. Get some, freaks!

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4. Skill Development
Alternating 1:00 x 2:00 intervals of Double-unders and optional Turkish Get-ups, Back Extensions, and Hollow Rocks/Abmat Sit-ups. This will be structured in two versions with goal rep ranges for athletes that either have something left in the tank, or left it all out there in their Isabell attempts.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Squat Depth hold with barbell, front rack mashing, etc.)

Impact/Focus: Front Squat 6 x 3 (WK2)
Warm up as needed with 3-5 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every 2:00 minutes for 6 Rounds
3 x Front Squat (climb weight each set)

Notes: Emphasis on movement review, set-up, positioning, and execution. This is week two of baseline work for our Front Squat barbell movement; working sets of 3 building to a heavy rep record for the day and developing movement competency. Record the best set from the day in log books/system.

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“Oh-Possum”
Complete or time
10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Toes-to-Bar

Notes: Scaling for movement or weight on Wallball is 1:1 for repetition conversions today.

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Skill Development
Mobility efforts to prepare for “Isabell” tomorrow.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Power Clean
Warm up as needed before completing the following workload for Power Clean every :90 for 9 rounds total.

Power Clean 3-2-1-3-2-1-3-2-1

Notes: Athlete guidance for climbing weight per each 3-2-1 wave of repetitions will be covered during the whiteboard brief.

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“William Wakes”
5 Rounds for time of
1 x Rope Climb
3 x Power Clean & Jerk (135/95lbs)
1 x Shuttle Run

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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Earthsea”
Complete for quality and time
Row 21kcal
10 x Turkish Get-ups
Row 18kcal
8 x Turkish Get-ups
Row 15kcal
6 x Turkish Get-ups
Row 12kcal
4 x Turkish Get-ups
Row 9kcal
2 x Turkish Get-ups

Notes: Challenging weights will be encouraged for Dumbbells or Kettlebells.

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“Duality”
For time
60 x Dumbbell Devil’s Press
50 x GHD/Abmat Sit-ups
40 x Dumbbell Hang Squat C&J
30 x GHD/Abmat Sit-ups
20 x Dumbbell Clusters
10 x GHD/Abmat Sit-ups

Notes: 35/20lbs Dumbbells. Anchored Dumbbell set-up for Abmats today.

Post scores to comments.