WOD & Blog

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

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

Every 2:00 x 7 Rounds Total
Push or Split Jerk x 3-3-2-2-1-1-1

Post scores to comments.

“Elfabits”
Complete for time
15-12-9-6-3 x Pull-ups
15-12-9-6-3 x Handstand Push-ups
20 x GHD / 25 x Abmat Sit-ups

Notes: Kipping emphasis and movement development effort for the HSPU today. Points of performance, scaling and training guidance will be covered during the whiteboard brief. Rx+ 21-18-15-12-9 reps per round for HSPU and Pull-ups (C2B or Bar Muscle-ups) with the core workload remaining 1:1.

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Skill Development
Time Permitting:
3-5 Rounds or 8 to 10:00 working for quality
10-15 x GHD Back Extensions
1:00 x Plank (high/low on Bench or Floor)
1L+1R sides x Lateral Plank Circuit (Floor or Bench)
Low Plank KB Row (Bench for elbow/arm support)

Notes: Set-up a GHD for Back Extensions, grab a light Kettlebell and a Bench. Some extra fun available on the back end of the Rowing Hell-ervals above; Yahtzee.

Post scores/training completed to comments.

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

Impact/Focus: Back Squat
Warm-up Sets/Reps building to an intended starting weight.

Every 2:00 x 5 Rounds Total
Back Squat x 3-3-3-3-3 reps (Climb weight as able)

Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range. Movement quality and position integrity at depth will be prioritized from warm-up through working sets. Newer athletes will be prioritizing movement compentency & a squat primer for the subsequent Benchmark, “The Chief”.

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“The Chief”
Complete 5 Rounds of
3:00 AMRAP x 1:00 Rest

3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take good notes on scaling details/scores for future benchmark comparisons and references. Link to 07.25.2023 “The Chief” found HERE.

Post scores for five AMRAPs to comments.

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

Impact/Focus: HSPU & Shuttle Run Ladder
Every :75 seconds complete the following until unable to accomplish the workload within the interval time limit;

5 x Handstand Push-ups / 2 x Wall Walks
+
50ft Run x 1,2,3,4,5…+1 each round.

Notes: Scaling for movements and inversion assignment volume will be covered during the whiteboard brief.

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“F-word Friday”
For time

50 x Slamball / 100 x Hammer Strikes
Then…
4 rounds of
10 x Front Squat (75/55lbs)
10 x Sumo Deadlift High-Pull (75/55lbs)
Then…
8 x Wallwalks

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

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

Impact/Focus: Turkish Get-ups, DB Thrusters & DB Snatch
Warm-up x 2-3 sets of each movement, then…
Triple Alternating EMOTM of

Every 1:00 x 12 Rounds (minutes) total work through the following

1:00 x 2-4 x Turkish Get-ups
1:00 x 5-10 x 1-arm DB Snatch
1:00 x 5-10 x 1-arm DB Thruster

Notes: Climb weight as able across Turkish Get-ups & 1-arm Dumbbell Movements. Movement points of performance and practice will be the priorities of the day for newer athletes. Bring the lumber for this one, Ninjas.

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“Sharks & Aligators”
7:00 AMRAP of
14 x 1-arm Dumbbell Thruster (7L+7R)
7 x Burpees

Rest 1:30

7:00 AMRAP of
14 x 1-arm Dumbbell Snatch (7L+7R)
21 x Mountain Climbers

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 6 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.

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“Hammer & Kale”
7 Rounds for time of
5 x Power Clean (135/95lbs)
10 x Toes-to-Bar
30 x Double-unders

Notes: 12:00 time cap. Scaling for load on the Power Cleans, Singles for Double-unders (30 to 50 reps per round), and K2E’s, Hanging Knee Raises, or Supine Leg Raises for Toes-to-Bar. Scaled volume options may be 5 Rounds for time or adjust rep load at 7 Rounds to 3,7 and 30-50 single-unders for newer athletes. Bring the lumber, Ninjas.

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: Erg Intervals
Rower review today: Damper & footpad set-up, PEMDAS for the Drive and Recovery parts of the Rowing sequence (legs lean arms, arms lean legs), goals via stroke per minute applications (22-26), using a personal record or average pace to hold consistent work interval efforts.

10 Rounds, for total distance completed + best/worst intervals
:40 x Maximum Effort Row (meters)
:20 x Rest

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“Spelunktious”
For time
(vs. a 12:00 time cap)

21-15-9 kcal/reps of
Row (kcal)
Box Jumps (24/20″)
Push Press (95/65lbs)

Notes: Scale Box Jump height or substitute as needed; maintaining a priority of jumping workload and training before switching out for a step-up option. Adjust weight as needed for the Push Press movement (Barbell). Rx+ 27-21-15-9 reps for time, Box Jumps (30/24″), Push Press @135/95lbs.

Post scores to comments.

Skill Development
Time Permitting:
3-5 Rounds or 8 to 10:00 working for quality
10-15 x GHD Back Extensions
1:00 x Plank (high/low on Bench or Floor)
1L+1R sides x Lateral Plank Circuit (Floor or Bench)
Low Plank KB Row (Bench for elbow/arm support)

Notes: Set-up a GHD for Back Extensions, grab a light Kettlebell and a Bench. Some extra fun available on the back end of the Rowing Hell-ervals above; Yahtzee.

Post scores/training completed to comments.

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

Impact/Focus: Snatch Complex
Movement Review, Warm-up Progressions and Barbell Sets/Reps building to a starting weight for the following complex.

7 Rounds, on the 1:30 of
1 x Power Snatch
1 x Overhead Squat
1 x Snatch (ie.Full/Squat)

Notes: Complete the three movements as one complex. Resting with the bar overhead or in the hang position when mid set is viable.

Post scores to comments.

“Turkey Grease”
15:00 AMRAP of

10 x Pull-ups / Ring Rows
15 x Push-ups
20 x GHD / Abmat Sit-ups (Unanchored)
25 x Air Squats
30 x American KB Swings

Notes: Scaled movements are 1:1 for repetition conversions. Newer athletes or those focusing on reinforcing the applied intensity aspect of today’s training may benefit from a :30 to 1:00 rest after the completion of each round; additional points of performance and training guidance will be covered during the whiteboard brief.

Post scores (rounds & reps completed) to comments.

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

“Turkey Shoot 2022”
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (30R+30L)
20 x Bumper Plate Devil’s Press (35/25lbs)
40ft x Handstand Walk/80ft x Bearcrawl/ 8 x Wallwalks
Run 400m w/ a Bumper Plate (35/25lbs)
100m x Burpee Broad Jumps

Post scores to comments.

Or…

“Team Turkey Shoot 2023”
Complete the following for time in teams of 2:
100 x Wallball (20/14lbs)
80 x American KB Swings (24/16kg)
120 x KB Goblet Walking Lunges (60R+60L)
40 x Bumper Plate Devil’s Press (35/25lbs)
80ft x Handstand Walk/Bearcrawl/Wallwalks
Run 400m w/ a Bumper Plate (35/25lbs)
200m x Burpee Broad Jumps

Notes: One partner works while one rests, divide workload any way between the two athletes, complete each movement before moving onto the next. There will be incentive points, scaling considerations, and logistics (BAMCIS) 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 Doubles
Warm-up sets & reps building to a starting weight;
Then…
8 Rounds, on the 2:00 of

Clean x 2-2-2-2-2-2-2-2 (Climbing across, tap and go sets as able)

Notes: Today’s Clean is received in the full squat position. Climb weight as able; touch and go sets encouraged, drop and reset as needed as load increases.

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“Smash Measures”
For time, vs. a 12:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (225/155lbs)
Bar Facing Burpees

Finish each round with:
12 x GHD Sit-ups

Notes: Adjust the load for Deadlifts, scale Abmat Sit-ups to 12-15 reps per round as needed. Rx+ details to be dropped hotter than a heavy deadlift for all potential frisky Ninjas.

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: Pressing Strength & Leverage Dynamics
Every :90 x 10 Rounds, work through the following…

Press x 5-4-3-2-1
Push Press x 1-2-3-4-5
(*climb weight as able)

Notes: Training stimulus and intentions; climb across sets of Press as able, hitting as heavy as climb and as close to a 1RM as able within the additional pressure of the time intervals. Once the movement changes to the Push Press we are looking to sustain or continue to climb weight as athletes feel the intended transition of strict strength + the aspect of leverage gained through positioning and dynamic movement aspects that are foundational to the Push Press.

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“Oh My Guord”
Versus a 14:00 Running Clock
Ascend as far up the following ladder of reps each round as possible

3-6-9-12… x Push Press (95/65lbs)
3-6-9-12… x Front Squat (95/65lbs)
3-6-9-12… x Pull-ups

Notes: Scaled format begins with 2 reps per movement and increases by 2 reps each subsequent round. Scaled movements are 1:1 on rep adjustments. Rx+ @135/95lbs and Chest to Bar Pull-ups or Bar Muscle-ups at 1:1 reps. Establish and develop aspects of the Kip, reinforce and build upon the concept of leverage and balance in foundation positions of the Front Squat and Push Press.

Post scores to comments.