WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Back Squat 3-3-3+ (WEEK 2)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 before determining weights for sets and reps… (said differently; subtract 10% off your 1 rep max before finding your set and rep percentages).
16:00-18:00 Running Clock for Press & Back Squat;
I. Press:
Warm-up sets 3×5 Building to starting weight for the following…
Warm-up set guidance: 40,50,60%
Press Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
II. Back Squat:
Warm-up sets 3×5 Building to starting weight for the following…
Warm-up set guidance: 40,50,60%
Back Squat Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Post scores to comments.
“Gymnasty Weightlifters”
5 Rounds for time
10 x Handstand Push-ups
20 x Air Squats
20 x GHD/Abmat Sit-ups
Notes: Scale HSPU to stinkbugs, scaled ROM HSPU’s, or Dumbbell Push Press as needed for today at 1:1 reps (adjust volume as needed, attempt to scale to make the 10 rep task appropriately challenging for each round). Additional scaling, points of performance and training intentions will be covered during the whiteboard brief. Bring the lumber, Ninjas. Warmerrrrrrrrrrrr.
Post scores to comments.
ADDITIONAL LEARNING RESOURCES:
- The Back Squat
- Handstand Push-Up Variations
- HSPU and You: Master the Movement
- The Air Squat
- The AbMat Sit-Up
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Versus an 18:00 Time Cap; Work through the following sets of Deadlift using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.
18:00 Running Clock to work through the following 7 sets:
10 x 45/35lb Barbell
5 x 40%
5 x 50%
5 x 60%
—
5 x 65%
5 x 75%
Max Rep Set (5+) x 85%
Post scores to comments.
“Ambulations, Brachiations, Ruminations”
4 Rounds for time of
6-5-4-3 x Bar Muscle-ups
21 x Wallball (20/14lbs)
100ft x Bear Crawl
Notes: Scaling, points of performance and training intentions will be included in the whiteboard brief. Bring the lumber, Ninjas.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Rowing, L-sits & Dips
Warm-up sets, technique review and point of performance reinforcement.
VS. a 12:00 Running Clock
4 Rounds for Quality of
Row 250m (Power Curve + RPM Emphasis)
7-10 x Strict Dips
:15 x L-sit (Hang or Support) / Planks (scaled)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Anti Slack-tion”
Complete for time
Row 500m
Then… VS. a 10:00 Time Cap
1-2-3-4-5-6-7-8-9-10 reps of
Toes-to-Bar
American KB Swings (24/16kg)
Perform 2 x Wallwalks every even round.
Finish with…
Row 500m
Notes: Movement points of performance, scaling applications, and training intentions 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.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Back Squat 5-5-5+ (WEEK 1)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 (see training from last week) to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.
16:00-18:00 Running Clock for a special Weightlifting Wednesday this week;
I. Press:
Warm-up sets 3×5 Building to starting weight for the following…
Press Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
II. Back Squat:
Warm-up sets 3×5 Building to starting weight for the following…
Back Squat Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Post scores to comments.
“Hot Hooves”
10:00 AMRAP of
30 x Double-unders
2,4,6,8…(+2) x Burpees
Notes: Scaling, points of performance and training intentions will be included in the whiteboard brief. Bring the lumber, Ninjas.
Post scores to comments.
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Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Front Rack/Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean Waves
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Progression Intentions for today’s lifting: “Position over the bar during the second pull and development/confidence in the Power receiving position.”
10 Rounds on the :90
Power Clean x 5-4-3-2-1…1-2-3-4-5
Notes: Climb weight across sets as able, tap n go sets for as long as able; attempt to climb weight with touch and go on the descending rep scheme moving into dump and reset heavy singles during the climb back up to 5 reps.
Post scores to comments.
“Welp Sauce”
12:00 AMRAP of
8 x Sumo Deadlift High-Pull (75/55lbs)
10 x Push-ups
15 x GHD/Abmat Sit-ups
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
ADDITIONAL LEARNING RESOURCES:
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
The Push-Up
The AbMat Sit-Up
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: ‘Fran’ Primer
Every 2:30 x 5 Rounds
A. 5-7 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
B. 5-7 reps x Pull-Ups, Scaled Pull-ups or Ring Rows
Post training notes to comments.
“Fran”
For time
21-15-9 of
Thrusters (95/65lbs)
Pull-ups
Notes: This is a Benchmark Workout, log & Compare scores to 06.26.2022.
Post scores to comments.
Skill, Accessory & Recovery ROMWOD
(Time Permitting)
I. Sets/Reps working GHD Sit-up & GHD Back Extensions
21-15-9 + 50ft Shuttle Run after each round.
II. “ROMWOD/PLIABILITY WOD: FOR THE BIRDS”
III. Spikeballlllllllll!!!!!!!!
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Hip & Lower Body Mobility. There will be a ROMWOD option to finish with as a class today, time permitting.
Impact/Focus: Deadlift 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance, build to a starting weight.
Vs. an 18:00 time cap establish a new Deadlift 1RM
Deadlift 1-1-1-1-1RM
Notes: Use as many sets as needed.
Post loads to comments.
“Yoshi”
Complete 5 Rounds for time
vs a 12:00 Time Cap
10-8-6-4-2 x Shoulder-to-Overhead (135/95lbs)
20-20-20-20-20 x Walking Lunges (or Back Lunges in Place)
50-40-30-20-10 x Double-unders
Notes: Scale load on the Shoulder-to-Overhead as needed; priority will be on selecting a ‘dynamic’ movement Push Press or Push Jerk on this task for the day (Stability in the receiving position; ideal end range of motion reinforcement). Walking Lunge points of performance and scaling will be addressed during the whiteboard brief; Rx+ may opt to work 10+10 Pistols each leg OR Low Carry 2xDB/KB’s for some added spice. Single-unders AND Rx+ reps both scale to 75-60-45-30-15 reps, respectively.
Post scores to comments.
Skill, Accessory & Recovery ROMWOD
(Time Permitting)
I. Sets/Reps working GHD Sit-up & GHD Back Extensions
II. “ROMWOD/PLIABILITY WOD: FOR THE BIRDS”
III. Spikeballlllllllll!!!!!!!!
ADDITIONAL LEARNING RESOURCES
The Deadlift
The Push Jerk
The Double-Under
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Thoracic and Overhead Mobility, Global Hollow & Global Arch body positioning.
Impact/Focus: Strict Pull-up/Row & Handstand Holds/Kick-ups
Set-up, Training Flow & Movement Review into Warm-up sets x 5:00
5 Rounds, on the 2:30, for Quality of
6-12 reps x Strict Pull-ups, Banded Strict Pull-ups or Strict Ring Row
Use the time remaining to work through:
Handstand Kick-up to hold, Shoulder Taps, Walk to Wall drill, Walking, Etc.
Notes:
- Pace and partition work across each 2:30 window as needed. Scaling and additional points of performance will be covered during the whiteboard brief.
Post loads to comments.
“23.Sandy”
Complete as many Rounds/Reps as possible (AMRAP) in 14:00 of
60kcal Row
50 x Toes-to-Bar
40 x Burpee Sandball Deadlift (60/40lbs)
30 x Power Cleans (135/95lbs)
20 x Ring Muscle-ups
Notes:
- Global volume for scaling approach today would guide newer athletes towards a 12-14:00 time capped iteration at 50,40,30,20,10 kcal/reps, respectively.
- Toes-to-Bar is 1:1 for Knee Raises or Supine Leg Raises.
- Scale load as needed for the Sandball and Power Clean movements.
- Scale the Muscle-ups to 1:1 for Jumping, banded, or Glide Kip applications, 2:1 for Pull-ups and Ring Rows. The MetCon encourages kipping, it is not necessary to perform these movements strict as we did in the Impact/Focus above.
- Some Addiontal notes of interest: Live experiments will include the Burpee to Sandball Front Squat (Squat Clean implied or not here) and an Over the Shoulder add-on for a joy multiplier. Ideal mechanics and midline stability during the odd object lift needs to be prime to allow engaging on the Power Clean task with proper movement… ie; the true priority before everyone’s favorite distraction: Intensity.
Post scores to comments.
ADDITIONAL LEARNING RESOURCES
The Handstand Walk
The Pull-Up
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press 1RM
Warm-up sets & reps building to a starting weight x 5:00
Vs. a 12:00 time cap establish a new Barbell Press 1RM
Press 1-1-1-1-1RM
Notes: Use as many sets as needed. Peak with small jumps and larger rests before that best effort 1rm.
Post loads to comments.
“Karen”
Complete for time
150 x Wallball (20/14lbs)
Notes:
This is a Benchmark workout today.
Log this benchmark score for comparison to future attempts.
Scaling will be covered during whiteboard brief… ok, scaling spoilers for newer athletes are 50, 75 or 100 rep volumes assigned with the priority on movement quality; lighter Wallball’s and adjusted target objectives will be applied as needed. There should be no filter on intensity after movement patterns are primed and ready for today’s grind, bring the lumber, Ninjas.
Post times to comments.
*Time permitting options for either the following Skill/Open WOD or a ROMWOD are as follows:
“21.1 Taste Test: A Post WOD Skill, Accessory & Funtime”
Rest as needed before working through the post WOD training; efforts may be towards Skill Training and Quality movement or athletes may pursue efforts to compare with old open PRs as their gas tanks permit (ideally rest 3/4:1 or 1:1 for what Karen took, time permitting in class formats, before charging into the ten minute piece).
10-12 minute AMRAP of
Reverse Burpees, Wall Walks or Inchworms + Push-up (select 1)
x 3,6,9…21 (+3 per round)
Double-under/Single-under Ladder x 10-30-60…210 (+30 per round)
Notes: *Coach’s may snake a third movement into the mix or modify as needed if there seems to be any lack of fun. This is a reservoir for post Benchmark “Karen” rage and an opportunity to touch on some skills while still warm with the time to apply new cues and fundamentals. It’s not trauma bonding, it’s Happy Open Season!
Post scores to comments.
21.1 Taste Test substitute: “FOR THE BIRDS” Pliability/ROMWOD (guided, together)
ADDITIONAL LEARNING RESOURCES
The Shoulder Press
The Wall Walk
The Wall-Ball Shot
Read More
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: Power Snatch Waves
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Progression Intentions for today’s lifting: “Position over the bar during the second pull and development/confidence in the Power receiving position.”
9 Rounds on the :90
Power Snatch x 3-2-1-3-2-1-3-2-1
Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.
*Athlets may opt to perform Full Snatch today. Bonus work: Finish with one 10-15 rep set of Overhead Squats at best weight possible.
Post scores to comments.
“Ocean Motion”
3 Rounds for time of
Row 500/400m
8 x Power Snatch (115/85lbs)
15 x Slamball (30/20lbs)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.