WOD & Blog

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

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

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.

ADDITIONAL LEARNING RESOURCES

“What Is a Snatch?”

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.

Vs. a 15:00 time cap establish a new Back Squat 1RM
Back Squat 1-1-1-1-1RM

Notes: Use as many sets as needed.

Post loads to comments.

“Snow Angels”
4 Rounds for time
10 x Pull-ups
10 x Push Press (95/65lbs)
12 x Air Squats
15 x V-ups

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Clean & Jerk
7 Rounds, on the 2:30, Climbing weight as able
Clean & Jerk x 3-3-2-2-1-1-1

Post scores to comments.

“Pine Cone Thrower”
10 minute AMRAP of
30 x Double-unders
15 x Burpees
5 x Clean & Jerk (135/95lbs)

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: “Squid Game” Turkish Get-ups & Row
12:00 AMRAP
Row 250/200m (max effort wattage)
Turkish Get-ups x 1L+1R
*Each round add one rep to each arm OR increase weight and start over at 1L+1R.

Post scores to comments.

“Greenhorn Gift”
8 Rounds for time of
Row 12/9 kcal
10 x 1-arm DB Hang Snatch (5 each arm, alternate sides each rep)
10 x 1-arm DB Thruster (50/35lbs)

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Muscle-up Strength, Skills & Drills
Every 2:00 x 7 Rounds complete one of the following assignments;

I. Strict Pull-ups & Dips x 6+6
II. Low Ring Transition + Dips x 3+6
III. Jumping Ring Muscle-ups x 3-5
IV. Ring Muscle-ups x 3-5

Notes: Training points of priority will be on the False Grip for Ring Work & the pull/kip to transition for Bar and Rings. Compare to training completed on 11.29.2023, link found HERE.

Post scores to comments.

“Staggering”
15:00 AMRAP of

Muscle-ups x 1,2,3…(+1 per round)
GHD/Abmat Sit-ups x 15
Run 6 x 50ft or 100m

Notes: Scaling, additional points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

ADDITIONAL LEARNING RESOURCES

• The Muscle-Up
• Muscle-Up Home Run
• Muscle-Up Progression on Low Rings
• Strict Muscle-Up Foundations
• The Kipping Bar Muscle-Up
• The Strict Bar Muscle-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: Front Squat
Warm up as needed (6 to 8 minutes), addressing Front Rack & Squat Mobility to improve movement across sets; build to the best 1 rep weight to start the following sets/reps. Attempt to complete as 5-7 single rep rounds at the most challenging weight possible.

Every :90 x 8 Rounds
Front Squat 1-1-1-1-1-1-1-1

Notes: Athletes should plan to work as heavy as able across sets and reps.

Post loads to comments.

“Elliptical Revolutions”
Complete 7 Rounds for time
vs. a 12:00 time cap

7 x Handstand Push-ups
7 x Box Jump Overs (24/20″)
12 x American KB Swings (32/24kg)

Notes: Scaling, additional points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

“Gauntlet, Link”
In teams of 2-3 athletes…

VS 7:00 Time Cap
Score is time or total reps / 1 Partner works for reps + 1 Athlete hang from Pull-up Bar
14 Rounds (7 rounds per athlete) of
7 x Thrusters (75/55lbs)
7 x Pull-ups/Ring Rows

Rest 1:00

VS 7:00 Time Cap
Score is time or total reps / 1 Partner works for reps + 1 Athlete Bumper Hold Overhead (45/35lbs)
14 Rounds (7 rounds per athlete) of
7 x Power Snatch (75/55lbs)
7 x Bar Facing Burpees

Rest 1:00

VS 7:00 Time Cap
75 reps per athlete, switching as often as needed, complete for time or reps at cap, Parnter holds plank while teammate works
150 x Double-unders (20/14lbs)
150 x GHD/Abmat Sit-ups

Rest 1:00

VS 7:00 Time Cap
Switching as often as needed between the athletes working, complete max reps possible.
Wallball (20/14lbs)

Notes: Scaling, points of performance, individual & team based training intentions will be fleshed out during the whiteboard brief. Burn town, Friday, Ninjas… bring the lumber so we might send 2023 straight back to H3LL (with Love).

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Turkish Get-up Movement review with applied mobility for test/retest improvement feedback.

Benchmark Movement Primer
Deadlift, Bench Press, Power Clean movement review, set-up & warm-ups x 8:00

“Linda”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift (1.5 x Bodyweight)
Bench Press (1 x Bodyweight)
Squat Clean (.75 x Bodyweight)

Notes: Scaled percentages and and weight guidance will be covered during the whiteboard brief; most will be encouraged to check personal rep record info for the following lifts and find an appropriate Benchmark test weight that falls to .25 +/- from each Barbell Tasks bodyweight multiplier. Reference Link from 03.29.2023 found HERE.
Abe’s Birthday Gauntlet: 100/60lbs Substitute at 1 x Sandball to Shoulder + 2 x Sandball Front Squats OR 2 x Walking Lunges (shouldered) 1 rep per leg rep of Squat Cleans.

Post times to comments.

Skill Development & Post-WOD Accessory
Time permitting, and for those willing, a Bonus supplemental training evolution…
“Experiential Ugly”
5-7 Rounds for Quality and weight (10:00 time cap)
2 x Turkish Get-ups +
4 to 6 x 50ft Shuttle Sprints +
1-arm KB Farmer’s Carry x 50ft L
1-arm KB Farmer’s Carry x 50ft R
1-3 x Skin the Cats
:30 seconds x L-sit or Plank work of choice

OR

PLAY SOME SPIKEBALL WITH THAT ROUNDNET, FREAKS!!!