WOD & Blog

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

Impact/Focus: Rope Climbs
10:00 x 1 to 2 reps of Rope Climbs / Scaled Movement Assignment
*Complete the workload every 2 minutes

Post scores to comments as total completed for each part.

“A Bit of Dirty Thirty”
For time
30 x Wallball (20/14lbs)
3 x Rope Climbs
30 x 1-arm Dumbbell Snatch (35/20lbs)
30 x Mountain Climbers (2 count)
30 x V-ups
30 x Push-ups
30 x Rollerboard Tuck-ups
30 x Slamball
Run 400m

Post times to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
5 x Push-ups
10 x Hollow Rocks
10 x Air Squats
III. Dynamic Series & Mobility

Impact/Focus: Dumbbell Press
“Two roads diverged in a yellow wood.”
Select from the following two paths for Dumbbell Press today and complete on the clock respectively following the warm-up sets & movement review.

I. 5 sets of 5 reps @65-75% 1RM (Every 2:00)
II. 10 sets of 2 reps @85-95% 1RM (Every 1:00)

Complete a lightweight set at less than 40% of a 1RM x 10-20 reps to complete today’s Press training.

Post scores to comments.

“Lactate Threshold”
Complete for total time, treat each section as a max effort sprint.

Row 250m
20 x Bumper Ground-to-Overhead
20 x Bumper Plate Devil’s Press
20 x Burpees w/ Jump to Plate

Rest 1:00

Row 500m
15 x Bumper Ground-to-Overhead
15 x Bumper Plate Devil’s Press
15 x Burpees w/ Jump to Plate

Rest 1:00

Row 750m
10 x Bumper Ground-to-Overhead
10 x Bumper Plate Devil’s Press
10 x Burpees w/ Jump to Plate

Notes: 45/35lbs for the bumper plate weight, scaled as needed.

Post scores to comments.

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

Impact/Focus: MetCon Movement Primer
*Instruction and Points of Performance for the following movements
-Pull-ups, Bar Muscle-ups
-GHD & Abmat Sit-ups
-Jump Overs
-Front Rack Walking Lunges

Following the movement review and set-up athletes will warm up and get comfortable with each component of today’s MetCon via clock intervals set for work rest.

“Taste Test: Up & Over”
Complete for time

3 Rounds of
12 x Bar Muscle-ups
25 x Jump Overs
30 x GHD Sit-ups

Then,
84ft Front Rack Walking Lunges (135/95lbs)

Notes:

• The following is just an example of a scaling approach for today’s training.
• There are some nuances to the three rounds of box jump overs that may apply in an interesting way, this will be covered during the whiteboard brief.
• Scaled Example…
  3 Rounds of
  20 x Pull-ups/Scaled Pull-ups
  25 x Box Jumps, Step-ups, Scaled obstacle height
  30 x Abmat Sit-ups
  Then,
  84ft Front Rack Walking Lunges (95/65lbs)

Post scores to comments.

Skill Development
Optional, yet highly recommended if time permits
4 Rounds of 12 x GHD Back Extensions

Post completed to comments.

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

Impact/Focus: Hang Squat Clean
Warm-up Sets/Reps x 5:00

Every :90 work through the following sets and reps

Hang Squat Clean 3-2-1-3-2-1-3-2-1

Notes: Climb/adjust weights per set as able or needed.

Post scores to comments.

“Capsaicin”
10:00 AMRAP of

7 x Hang Squat Clean (115/85lbs)
10 x Ring Dips

Notes: Scale Hang Squat Clean weight as needed. Mirror scaling movements to those we used during last weeks Dip training.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Foam Rolling & Dynamics
III. Mobility & Movement Review

Impact/Focus: Deadlift 5-3-1+
*1RM x.9 to find 90% of your one rep max.
Use this number for the percentage sets following.

Complete the following sets of Deadlift every 3:00

Deadlift
5 x 40%
5 x 50%
3 x 60%

Working Sets:
5 x 75%
3 x 85%
1+ x 95%

Notes:

The final set is known as the infamous ‘Plus’ version.
We won’t make you but you should finish with a light weight set x 10 reps.

Post scores to comments.

“Sabbatical”
Complete for time versus a 15:00 Time Cap
2-4-6-8-10-12-10-8-6-4-2 reps of

Burpees
Power Cleans (115/85lbs)
Box Overs (24/20”)

Post scores to comments.

Warm-up Drills
I. Row 2:00 (Tempo Emphasis @1s:2s)
II. ROMWOD: “20220729 – Lower Body”

Impact/Focus: Gymnastic Row & Dip Alt.EMOTM
*Warm-up, Ring or Matador Set-up, Movement Review & Scaled Progressions x 4-6:00

Then…

Complete 8 to 10 Rounds,

On 1:00 Intervals, Alternating between the following Odd/Even Round assignments:

Odd Rounds: 3-7 Reps x Static Rack Row
Even Rounds: 3-7 Reps x Ring Dips or Matador Dips,

Notes:

• Look to excute the same volume across sets while managing work, rest, and movement priorities to ensure each effort is sharper than the one prior.
• Select band usage may apply for those athletes moving into the next level of ability & capacity for the Ring Dip/Dip Ring Competency movement series.
• Bar set-up at variable height for athletes to perform a strict ‘Rack Static Row’ (ie. Ring Row with a bar or barbell set-up in the rack).

Post scores to comments.

“Knotical Trial”
For time

Row 500m
Then…
15-12-9-6 x Ring Dips
15-12-9-6 x Ring Row
30-24-18-12 x GHD Sit-ups

Finish with an all-out, maximal effort, 500m Row

Notes:

• GHD Sit-ups scale reps today as 1:1.
• Scale to unanchored, butterfly style Abmat Sit-up as needed.
• An Intermediate Scaled movement option today is the Weighted/Med.Ball Abmat Sit-up (and throw off Wall).
• Ring Dip and Ring Row scaling options will be covered during the whiteboard brief; referencing training from the Impact/Focus’ gymnastics work intervals would be highly encouraged.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Dumbbell Press 5-3-1+
5:00 x Movement Review,
Points of Performance Breakdown &
Warm-up sets x climbing towards starting weights.

Then…
5 Rounds; on the 2:00 of

5 x 75& 1RM
4 x 80% 1RM
3 x 85% 1RM
1+ x 95% 1RM

Cooldown Set:
10-20 x <40% 1RM

Notes:

• Finish with a light weight set x 10 to 20 reps.
• Reference 1RM Dumbbell Press to determine weights.
• The final set is for max reps.

Post scores to comments.

“Karen’s Tax Break Program”
For time
150 x Wallball (20/14lbs)

**Every break in a set of Wallball = Double/Single Under Tax before continuing**

Tax Brackets:
I. Scaled: 30 reps of Single Unders (+30 reps per tax event)
II. Intermediate Scaled: 10 or 15 reps x Double Unders (+10/15 reps per tax event)
III. Rx: 20 reps of Double Unders (+10/15 reps per tax event)

Notes:

• Today is a task priority workout; there is an additional objective of completing this WOD in as few sets of Wallball as possible. See below for a breakdown of the ‘tax incentives’.
• There will be a 15:00 time cap.
• Every time an athlete rests/breaks up a set of Wallball they will complete a Double Under or Single Under task before returning to the fight.
• First tax is 20 reps of Double-unders or 30 reps of single-unders; each tax after the first adds +20 reps/+30 reps respectively.
• ie. First tax = 20/30 reps, Second tax = 40/60 reps… etc.
• Scaled Volume = 100 reps… however, Corrections won’t scale soooooo…..

Post times and number of double under sets completed to comments (set/rep breakdown is known as logbook gold).

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Back Squat 5×3
Warm-up Sets/Reps x 5:00

Every 3:00 x 5 Rounds Total

Back Squat x 3 reps (Climbing)

Notes: Compare to scores from 07.06.2022 linked HERE.

Post scores to comments.

“Rasberries”
12:00 AMRAP of

10 x Toes-to-Bar
12 x Push-ups
15 x American Kettlebell Swings (24/16kg)

Notes: Emphasis and reinforcement of the Kipping skill set and core strength work performed receptly. Scaled movements & weights will be 1:1 for reps today.

Post scores to comments.

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

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

Every 2:00 x 6 Rounds Total
Push Jerk x 3-3-2-2-1-1

Post scores to comments.

“Shuttle to Overhead”
Complete for Time, total Reps, and weight used for the Push Jerk.

00:00-04:00
Run 200m
Push Jerk x Max Reps
Rest 1:00

05:00-08:00
Run 400m
Push Jerk x Max Reps
Rest 1:00

10:00-15:00
Run 800m
Push Jerk x Max Reps

Notes:

• Loose guideline of 60% 1RM or lighter for the MetCon.
• Scaled distances are 200,400,600m.
• Rx time goals (4 Minutes, 4 minutes, 5 minutes) for each section and how to navigate the WOD will be covered during the whiteboard brief.
• Athletes performing this WOD without the time goal per each of the three run + weightlifting tasks will be focusing on a total time score with 10 reps of push jerk per round with a 1:00 rest between rounds.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Foam Rolling & Dynamics
III. Mobility & Movement Review

Impact/Focus: Deadlift 5-5-5+
*1RM x.9 to find 90% of your one rep max.
Use this number for the percentage sets following.

Complete the following sets of Deadlift every 2:30-3:00

Deadlift
5 x 40%
5 x 50%
3 x 60%

Working Sets:
3 x 70%
3 x 80%
3+ x 90%

Notes:

The final set is known as the infamous ‘Plus’ version.
We won’t make you but you should finish with a light weight set x 10 reps.

Post scores to comments.

“Littlefoot”
12:00 AMRAP of

8 x Handstand Push-ups
10 x Strict Knees-to-Elbows
Run 200m

Notes:

• Sensitive palms or phalanges? Perhaps missing some skin from yesterday’s training…?
• Calm down, ninjas, Strict Knees-to-Elbows will have a 20 rep x V-up option for Rx’d substitution today.
• Scaled option @ 12 reps of V-ups. Rx+ 5 x Strict Pull to Inversion on Rings with Strict Negative (Lever-ish…).
• Handstand Push-ups may scale to Stinkbugs or adjusted ROM Handstand Push-ups for the same number of reps.
• Wallwalks x 3 reps per round may also be viable as a scaled option.

Post scores to comments.