WOD & Blog

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Overhead Squats (45/PVC)
7 x Klokov Presses
10 x Hollow Rocks
III. Mobility

Impact/Focus: Hang Snatch
Athletes will go through instruction on the Hang Snatch before completing the workload below. Each repetition will begin with a 2-second hold in the hang position (top of knee).

Hang Snatch 2-2-2-2-2

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“Is A Booger a Carb?”
Complete as many rounds/reps as possible in 6:00 of
6 x C2B Pull-ups/Chin-ups
8 x Slamballs (40/20lbs)
10 x Medicine Ball Cleans

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
6 x Sumo Deadlift High Pulls (32/24kg)
8 x Push-ups
10 x Tuck-ups

Rest 1:00

Against 2:00 Clock
Max Distance x Walking Lunges (Goblet Rack)(32/24)

Post rounds/reps completes to comments.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
7 x Deadlifts (45lbs)
7 x Power Cleans
7 x Front Squats
7 x Press
III. Mobility

Impact/Focus: Push Press 5×5
Warm-up as needed before completing the following workload. Athletes should use their Push Press 5RM from 05.08.2014.

Push Press 5×5 @ 90% of 5RM

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“Space Battles”
5 rounds for time of:
10 x Front Squats (155/115lbs)
10 x KB Snatches (alt L/R) (32/24kg)
10 x Burpee Box Jumps (30/24)

Notes: Front Squat reps will be taken from the floor. Athletes not yet proficient with the kettle bell snatch movement may substitute dumbbell snatches (50/35lbs).

Post times to comments.

Warm-up Drills

I. Run 400m
II. 6:00 Dynamic Mobility
5 x Pull-ups (Deadhang)
25ft x Duck Walks
25ft x Inchworms
25ft x Spider Crawls
25ft x Lateral Lunges
Scorpion/Cobra Stretch
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.

Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)

“Controlled Calculus”
For time
10-9-8-7-6-5-4-3-2-1 reps of x Thrusters (95/65lbs)
10-9-8-7-6-5-4-3-2-1 reps of x KB Swings (32/24kg)
20-18-16-14-12-10-8-6-4-2 reps of x GHD/Abmat Sit-ups

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Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
‘American’ KB Swings (24/16kg)
Medicine Ball Cleans (20/14lbs)
Wallball Shots (20/14)
III. Mobility

Impact/Focus: Back Squat Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Water Trapezius”
For time
75 x Double unders
Then…
8 rounds of
10 x Cal Row
5 x Strict Handstand Push-ups

Post times to comments.

We want to congratulate Nurpeis and Eralp on their graduation from SNHU. We are very proud of their accomplishment. If anyone else has a recent graduation please let us know!

Warm-up Drills
I. Speed Rope x 2:00
II. 6:00 AMRAP of
8 x Hindu Push-ups
8 x Split Jumps (4L/4R)
8 x Box Jumps
III. Mobility

“Zombie Circus”
Step right up for 30:00 of fun.

Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out…

Score you ask? The only object of the game is to finish the tasks that are presented to you.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.

Warm-up Drills
I. 3:00 x Speed Rope
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups (20/14lbs)
10 x Partner Medicine Ball Hand off (Back-to-back)
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility

Impact/Focus: Hang Clean
Warm up as necessary before performing the Hang Clean in sets of 3 reps.

Hang Clean 3-3-3-3-3

Notes: Perform each rep with 3 second pause each rep just above the knee. Work to a 3RM if form allows. Athletes are allowed to drop each rep and reset quickly.

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“Sugar Intolerant”
For Time
200m Run
14 x Deadlift (60% of 1RM)
15 x Slamballs (40/20lbs)
400m Run
10 x Deadlift (70% of 1RM)
15 x Slamballs (40/20)
600m Run
6 x Deadlift (80% of 1RM)
15 x Slamballs (40/20)

Post times to comments.

Warm-up Drills
I. Run 400m
II. 3 rounds of
4 x Turkish Get-ups (2L/2R)
8 x Goblet Squats (24/16kg)
8 x KB Thrusters
III. Mobility

Impact/Focus: Push Press 5RM
Warm-up with 3 sets x 5 reps before working up to a 5 rep maximum lift for Push Press.

Push Press 5-5-5-5-5RM

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“Barbell Gymnastics”
Complete 21-15-9 reps of
Power Snatch (115/75lbs)
Toes-2-Bar
Burpees

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Warm-up Drills
10:00 Athletic Warm-up
Jog/Sprints
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility

Impact/Focus: Barbell Row
Warm-up as needed before completing the following workload. Weights may increase as form permits.

Barbell Row 5-5-3-3-3

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“Heaving Practice”
Against a 12:00 clock, climb as high as possible of:
5-10-15-20-25-30…reps of
Reverse Wallball Shots (20/14)
*5 x Box Jumps (24/20)

*Note: At the end of each set athletes will bear crawl to their Box and complete 5 x Box Jumps. They will then bear crawl to their Wallball stations.

Post rounds/reps completed to comments.

Skill Development
Accumulate 3:00 of L-sit Ring Support.
50 x Back Extensions (Snake)

Mobilize, foam roll, rest. You won’t want to miss the end of the week! Fun awaits…

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft x Inchworms
25ft x Spider Crawls
25ft x Lateral Lunges
Scorpion Stretch
10 x Leg Swings
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Tabata Flourish”
Complete a 1000m Row in as few ”Tabata” intervals as possible.
8 rounds of (:20 work x :10 rest) x Double Unders
Complete a 500m Row in as few ”Tabata” intervals as possible.
8 Rounds of (:20 work x :10 rest) x GHD/Abmat Sit-ups
Then…
Run 400m (Sandbag Carry)

Notes: Immediately move from Rowing to Double Unders, Double Unders to Rowing, and Rowing to GHD/Abmat sit-ups. There is no prescribed break time during the WOD outside the :10 rest intervals. Attack this painfestival without reservation, ESPECIALLY THE ROW INTERVALS. Feel free to play with the damper settings to find the optimal pace.

Post # of rounds needed to complete each rowing piece and low scores for Double Unders and GHD Sit-ups. 400m sandbag portage is timed separately.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Klokov Press
Today we will be teaching a new accessory movement for the overhead position. Warm up with 3 sets x 5 reps before moving through the following workload.

Klokov Press 5-5-5-5-5

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“Pick Your Poison”
This is a retest from 01.29.2014 which was the beginning of our 90-day Paleo Challenge. Please choose the workout you completed that day.

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Squats

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups

Post workout chosen, and rounds/reps completed.