WOD & Blog

Warm-up Drills
I. Row 2:00 (w/ no straps)
II. Air Squats, Hollow Rocks & Dynamic Drills
III. Mobility (Squat, Posterior Chain & Overhead Emphasis)

Impact/Focus: 1000m Time Trial
Warm-up sets via no straps, armless leg drive drills:
5 Rounds of :40 work x :20 rest

Rest 2:00, Then…

Row 1000m Time Trial

Post scores to comments.

“Little Eyes”
For time

21 x Burpees Over Dumbbell
42 x 1-arm Dumbbell Snatch (50/35lbs)
42 x Dumbbell Walking Lunges (any style)

15 x Burpees Over Dumbbell
30 x 1-arm Dumbbell Snatch (50/35lbs)
30 x Dumbbell Walking Lunges (any style)

9 x Burpees Over Dumbbell
18 x 1-arm Dumbbell Snatch (50/35lbs)
18 x Dumbbell Walking Lunges (any style)

Post scores to comments.

Warm-up Drills
I. Row 2:00 (w/ no straps)
II. Air Squats, Hollow Rocks & Dynamic Drills
III. Mobility (Squat, Posterior Chain & Overhead Emphasis)

Impact/Focus: Back Squats
Warm-up & prep for starting weight x 5:00

Then…
Every 2:30 x 6 Rounds total complete the following:

Back Squat x 5-5-3-3-1-1

Notes:

• Build to the heaviest/best sets possible each round.
• Spoiler Alert: This is a heavy prep day prologue to a pending 1RM.

Post scores to comments.

“Snarkophagus Rex”
Complete 6 Rounds for time of
8 x Pull-ups (C2B*)
15 x Wallball (20/14lbs to 10/9ft Target)
15 x GHD Sit-ups

Notes:

• 12:00 Time Cap.
• Scaling and intent/points of performance (ie. Chest-to-Bar, cycling reps, butterfly kip, etc.) will be covered during the whiteboard & movement brief.
• Abmat Sit-ups scaling for today will be 20 reps per round.
• Warm-ups during set-up will be two rounds of practice/preparatory movements.

Post scores to comments.

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

Impact/Focus: Ring Dips & Jump Rope Skill Sharps
Complete the following Ring work & Double-under Skill training for the following intervals.

5 Rounds, on the 2:30 of
5,7 or 10 reps per round x Ring Dips
+
Double-under Skill Task (*see below)

Notes:

• Additional points of performance, range of motion objectives, and scaling will be covered during the whiteboard brief.
• Scaled Movement Task options: Ring Support Holds & Scaled Dips, Push-ups + Static Hold of Core via L-sit or Plank holds.
• Jump Rope Skill Tasks options: 1. 10,15,20,10 x Double-unders or 2. 3-6-9-12-9 after completing the Ring Dip workload.

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“Slambunctious”
Complete for time

50-40-30-20-10 x Double-unders
25-20-15-10-5 x Push-ups
30-25-20-15-10 x Slamball

Notes:

• Athletes should scale the jump rope efforts to :90 to 2:00 for the biggest set;
• additional guidance on navigating today for an efficacious yield on the Double-under/Jump Rope Skill sets.
• Range of motion and additional points of performance will be covered during the whiteboard brief.
• Rx+ 75-60-45-30-15 x Double-unders.

Post scores to comments.

Warm-up Drills
I. Row 500m or 2:00 (w/ no straps)
II. 6 x Dynamic Drills
III. Mobility (Squat, Front Rack & Overhead Emphasis)

Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development;

8 Rounds, on the 1:30 of
Power Clean & Jerk x 1-1-1-1-1-1-1-1 (Climb weight as able)

*Athletes may build across sets and reps.
**Reference training from 12.15.2022 linker HERE and attempt to Icarus scores for Power Cleans.

Post scores to comments.

“Hauladay Hustle”
Complete for Time

Row 500m
Then…
1-2-3-4-5-6-7-8-9-10 of
Power Clean & Jerk (115/85lbs)
Toes-to-Bar
Then…
Row 500m

Notes:

• Scale weight as needed to facilitate barbell cycling and multiple reps throughout the MetCon.
• Touch and go through the Cleans with emphasis on correct Jerk technique will be the Barbell conditioning priorities of the day.
• Toes-to-Bar will build on the multiple rep set/kipping technique recently established (ie. last weeks interval day for one reference).
• Burn it down on the Row pieces, ninjas.

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

“The Nightmare Before Christmas”
For Time
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Notes: Round 1 will be 1 x Clean and Jerk,
Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups,
Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans…
Continue working until all 12 rounds have been completed in this ascending fashion.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Turkish Get-ups
Warm-up sets & reps + Armbar Stretch and KB Sink Drill x 5:00
Then…
Establish a one rep max Turkish Get-up vs. 10:00

Post scores to comments.

“Oi, Captain”
5 Rounds for time of
Row 250m
10 x Push-ups
15 x Bumper Ground-to-Overhead

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Full Snatch Triples
Build to a working weight x 6:00
Then… 6 Rounds, on the 2:00 of

Power Snatch x 3-3-3-3-3-3 (same weight across)

Post scores to comments.

“Quadrat Cubed”
3 Rounds for max reps possible per movement as follows

1:00 x Full/Power Snatch (95/65lbs)
1:00 x Reverse Burpees
1:00 x Double-unders
1:00 x Toes-to-Bar
1:00 x Rest

Post scores as totals per movement to comments.

Warm-up Drills
I. Row 500m
II. Active Complex ROMWOD (6’s)
III. Press Series
IV. Mobility

Impact/Focus: Press
Warm-ups preparing for working sets x 5:00

Then…
Every 2:30 x 6 Rounds total complete the following:

Press x 1-5-1-5-1-5

*Build to the heaviest/best sets possible each round. The five rep sets are meant to move much faster, being significantly lighter than the sets of 1 rep.

Post scores to comments.

“Word Curtain”
7 Rounds for time of

5 x Shoulder-to-Overhead (115/85lbs)
7 x Burpees
15 x Abmat Sit-ups (Butterfly)

Notes: 12/10:00 Time Cap. Scale load as needed on the Shoulder-to-Overhead. Ideally we will be working to Push Jerk today, however, incidental Push Press will be accepted as well.

Post scores to comments.

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

Impact/Focus: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.

Deadlift 1-1-1 … continue until a 1RM has been established
or
Build to a heavy single and work five sets at that weight.

Post scores to comments.

“Fundamental Functions”
Complete max meters or reps in each of the following task challenges:

Tabata x Row (total meters)
Rest 1:00
4:00 x Max Reps Muscle-ups
Rest 1:00
Tabata x Air Squats (total reps)

Notes: Scale Muscle-ups to Chest-to-Bar Pull-ups, Pull-ups or Scaled Pull-ups/Ring Rows as needed.

Post scores to comments.

Please use extra care and be safe if traveling today!

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Gymnasty Strength & Skill Drills
*Complete the tasks below in an alternating EMOTM format. Extra time remaining in each work interval is rest time well earned.

6 rounds of…
:75 seconds x Pull-ups

:75 seconds x 1-arm DB Hang Clean & Overhead (5L+5R)

Notes:

• First three rounds are 5 x Deadhang reps of one Gymnastic Pulling option.
• Ie. Ring Row, Banded, Chin Over Bar, C2B movements last three rounds are 7-10 x Kipping style workload for the same movement options.
• Dumbbell weight is variable. The first three rounds are one side at a time, the final three rounds will apply a hand to hand switch.

Post reps per round or total rep scores to comments.

“Stacked Against”
Complet as many rounds/reps as possible in 15:00 of

20 x Pull-ups
30 x 1-Arm DB Hang to Overhead (50/35lbs)Jumping Slamball
40 x Jumping Slamball
50 x Wallball (20/14lbs)
60 x Roller Board Tuck-ups

Notes:

Rope Climb x 5 ascents or 10 x Muscle-ups may be substituted for the Rx+ Pull-up option. 120 x Mountain Climbers would be the scaled substitution for 40 x Rollerboard tuck-ups today.

Post scores to comments.