WOD & Blog
Fair Winds and Following Seas (roads/trails) to those embarking on this year’s Tough Ruck memorial event in the beautiful united effort to honor our fallen heroes by enduring a 26.2 mile Ruck. Get some, freaks!
Warm-up Drills
I. 3 Rounds for quality of
Run x 3 Indoor Laps (~200m)
10 x Walking Lunges
10 x Hollow Rocks
II. Mobility
Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack).
10 steps x Walking Lunges (Back Rack)
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“Purgatory 14”
14:00 AMRAP of
5 x Muscle-ups
10 x Burpees
20 x Abmat Sit-ups
Post scores to comments.
Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Push or Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Push or Split Jerk x 5-4-3-2-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Unless strange ritualistic nature kicks in these sets should come from the rack versus the floor. Get some, freaks.
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“Volume Frequencies”
6 Rounds for time
12 x American KB Swings (32/24kg)
40 x Double-unders
Post times to comments.
Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)
Thank you to the Bedford High School swim team for coming in for a workout Saturday. We look forward to working with you in the future!
Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Clean
5 x Front Squat
5 x Sotts Press (Clean)
III. Mobility
Impact/Focus: Clean Triples
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans.
Cleans 3-3-3-3-3
Notes: Today’s reps will be touch and go. Athletes should focus on proper barbell cycling and connected reps over weight.
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“Iguana Spike”
Complete as many rounds/reps are possible in 10:00 of
21 x kCal Row
15 x GHD Sit-ups
15 x Push-ups
Post rounds/reps completed to comments.
ROMWOD
“Fall In”
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes every :90 second for 7 Rounds:
I. Strict HSPU
3-3-3-2-2-1-1
*Increasing Deficit if possible.
II. Kipping HSPU
5-5-5-3-3-3-1
*Increasing Deficit if possible.
III. Stinkbugs
8-8-6-6-4-4-4
Post scores to comments.
“Run Sam’which”
Complete the following for time
Run 200m
25 x Thrusters (95/65lbs)
Run 200m
25 x Pull-ups
Run 200m
25 x Hang Power Cleans (95/65lbs)
Run 200m
25 x Slamball (40/20lbs)
Run 200m
Post times to comments.
Skill Development
*See whiteboard for guidance.
Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
10 x KB Swings (24/16)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 3-3-3-3-3
Notes: Only attempt a 3RM if you’re feeling good. Compare scores to 11.28.2016 or heaviest 3-rep weight from the month of November.
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“Thunderbird”
Complete for time
40 x Wallball (20/14)
10 x Power Snatch (115/75)
30 x Wallball (20/14)
10 x Power Snatch (115/75)
20 x Wallball (20/14)
10 x Power Snatch (115/75)
10 x Wallball (20/14)
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk.
Clean & Jerk 2-2-2-2-2
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“Luck’s Got Nothing To Do With It”
Complete as many rounds/reps as possible in 12:00 of
7 x Handstand Push-ups
10 x Toes-2-Bar
13 x Box Jumps (24/20”)
Skill Development
*See guidelines on whiteboard
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
“15.5 Redux”
Complete 27-21-15-9 reps for time of
Row (Calories)
‘American’ KB Swings (32/24)
Post times to comments.
Skill Development
I. ROMWOD “Get Down”
II. Muscle-up Skill Work (Choose 1)
– 5-10 Muscle-ups
– 5-10 x Muscle-up Negatives
– 3×5 x Muscle-up Transitions (Banded on Low Rings)
– 5 x 5 Pull-ups/Dips
ANNOUNCEMENTS:
– Bear Grips will be here during the PM classes with a table setup and demoing/selling their products. We have a fun workout planned so you can test out their gear during the WOD. Products will also be for sale for discount.
Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload of Snatch.
Snatch 1-1-1-1-1 (:03 Pause at bottom)
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“Bear Climb”
Complete 5 rounds of
1:00 x Rope Climbs
:20 x Bear Crawl
1:00 x Wallball (20/14)
:20 x Bear Crawl
Post reps per movements to comments.
Skill Development
ROMWOD “Shoulder Day”
ANNOUNCEMENTS:
–Our April On-Ramp class begins TONIGHT April 4th at 6pm. Tell your friends!
Warm-up Drills
I. 3 Rounds for quality of
1:00 x Jump Rope
10 x Walking Lunges
10 x Abmat Sit-ups
II. Mobility
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Notes: Abmat Sit-ups have feet anchored with dumbbell(s). Get some, freaks!
Reference link for 01.28.2016 HERE.
Post scores to comments.
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.
Turkish Get-up 2-2-2-1-1-1-1
Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible. Keep weights challenging and progressive in the skill’s development yet not so heavy that an ability to unleash hell during Full Snatch Wednesday is relatively inhibited as a result. Smarter then harder, freaks.
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ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 3 rounds of “Cindy”
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3
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“Rabbit’s Foot”
Complete 4 rounds for time of
10 x Hang Power Cleans (115/75)
20 x Ring Push-ups
Notes: Rx+ Version: 135/95#
Post times to comments.
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