WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2-3 Rounds x Run 100m, 5 Push-ups, 2 TGU’s, 10 x KB SDHP
Impact/Focus: Turkish Get-ups, Farmer’s Carry, L-sits
12:00 to complete 7-10 Rounds for Quality of
Turkish Get-ups x 2L+2R
6 x Sandball First Aid Drill (20-100lbs)
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“Repeat Offenders, Peer Pressured”
Complete the following for time, teams of 2 athletes. One athlete works while one athlete rests during the Push-ups and Ring Rows; Athletes complete each Run together.
Run 400m
30 x Push-ups
30 x Ring Rows
Run 400m
15 x Push-ups
15 x Ring Rows
15 x Push-ups
15 x Ring Rows
Run 400m
10 x Push-ups
10 x Ring Rows
10 x Push-ups
10 x Ring Rows
10 x Push-ups
10 x Ring Rows
Run 400m
Notes: Scaling up to Ring Dips is a viable option for an additional challenge or for balancing the Push task across athletes with different experience levels. Scaling for movements will be 1:1 today, additional details will be provided during the Whiteboard brief. Teamwork makes the dream work, Ninjas.
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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: Hang Clean
5:00 x … Warm-up sets, technique review and point of performance.
6 Rounds, on the 2:00 of
Hang Clean x 3-3-3-2-2-2
*Climb weight as able.
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“Little Dipper”
For time vs. an 8:00 time cap
15-12-9 x Deadlift (225/155lbs)
30-20-10 x Wallball (20/14lbs)
Rest 3:00, Then…
For time vs. an 8:00 time cap
21-15-9 x Push Press (95/65lbs)
21-15-9 x Toes-to-Bar
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling: Lats, Scaps & T-spine emphasis, KB Sink Drill & Armbar Stretch)
Impact/Focus: Handstand Skills & Jump Rope Practice
6 Rounds, on the 2:30 as follows;
30-50 x Jump Rope (Running In Place, Singles, Doubles)
Remaining Time x
Handstand Walk, Freestanding Hold, Wall Handstand Hold & Kick-up Skill Development
Notes: Partition work across the 2:30 needed. Scaled progressions and training assignments for today will move from supported holds via floor Pikes and Stinkbugs through kick-ups (with Wall Supported Handstand Holds) and Wall Walks (with holds at best ROM up wall).
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“Preamble”
AMRAP 12:00 of
35 x Double-unders
15 x American KB Swings (24/16kg)
10 x Box Jump Overs (24/20″)
Notes: Challenging scaling option for Box Jump Overs; Over Unders with a Bench elevated on Bumper Plates as needed. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.
Impact/Focus: Power Snatch
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Power Snatch x 3-3-3-2-2-2-1-1-1
*Climb weight as able, reps do not have to be connected.
**Athletes may select a Power or Full Snatch movement.
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“Warmmmmmm”
For time vs. a soft 18:00 time cap
Run 1 mile
Then…
4 Rounds for time of
5 x Power Snatch (95/65lbs)
10 x Bar Facing Burpees
21/30 x GHD/Abmat Sit-ups
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Rx+ 135/95lbs with 5 Rounds, unbroken movement sets + and 800m Run to finish. Get some, freaks.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Front Rack mobility.
Impact/Focus: Front Squat
Warm-up Sets/Reps x 6:00 building to an intended working weight.
Every 2:30 x 5 Rounds Total
Front Squat x 3-3-3-3-3 reps
*Climb weight as able.
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Benchmarks: “Cindy/Mary”
Choose one of the following options
“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Run 400m or Row 500m
*Indoor Run Mechanics Progression Series
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & Pull-ups
5:00 x … Warm-up sets, technique review and point of performance.
7 Rounds of 2:00 of the following
Bench Press or Dumbbell Bench Press
10-8-6-4-6-8-10 reps
*Climb weight as able.
+
3-5 x Strict, Weighted, or Kipping Pull-ups
**Select points of performance for each area to focus on: Controlled ROM, Weight increases, Kipping Skill Pracice, etc.
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“Turbo Splits”
5 Rounds for time vs. an 18:00 time cap of
Run 200m
10 x Pull-ups
10 x Sandball Over Shoulder
10 x Reverse/Inverted Burpees
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.
Impact/Focus: Clean & Jerk
5:00 x … Warm-up sets, technique review and point of performance.
10 Rounds, on the :90 of
Clean & Jerk x 2-2-2-2-1-1-1-1-1-1 reps
*Climb weight as able, reps do not have to be connected.
**Athletes may select a Power or Full Clean & Jerk movement.
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“Accuracy vs Precision w/ Intensity”
5 Rounds for time
35-30-25-20-15 reps x Wallball (20/14lbs)
Row 250m (max effort)
Notes: Wallball volume adjusted to 21-18-15-12-9 would be one example of scaled rep load for the Wallball (with Rx’d movement standards or adjusted as needed to the develop the mechanics and capacity of the athlete). Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
*Feeling Frisky for an additional challenge? Connected reps of Cluster-Wallball or Two-fers are GAME ON, FREAKS.
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Skill Development
Recovery Mobility Drills & Foam Rolling
or
Spikeball!!!!!!!
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Ring Dips & Dumbbell Row
5:00 x Warm-up Sets/Reps building to an intended dumbbell starting weight & Static or Ring Dip movement prep.
Every 2:00 x 6 Rounds Total
Ring Dips x 12-10-8-6-4-2
Dumbbell Row x 5-5-5-5-5-5 (each arm.)
*Technique is paramount, perform in a forearm plank elevated on a bench for the Dumbbell Row movement set-up.
**Climb or drop weight as needed across sets
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
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“Road Rash”
For time
vs. an 18:00 time cap
Run 200m
30 x Push-ups
30 x GHD/Abmat Sit-ups
30 x American KB Swings (24/16kg)
Run 400m
20 x Push-ups
20 x GHD/Abmat Sit-ups
20 x American KB Swings (24/16kg)
Run 800m
10 x Push-ups
10 x GHD/Abmat Sit-ups
10 x American KB Swings (24/16kg)
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Rx+ may go 40-30-20 reps per the 30-20-10 rep scheme as seen above. Athletes may also scale heavier on the KB as bad decision making dictates. Get some, freaks.
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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
5:00 x Warm-up Sets/Reps building to an intended starting weight.
Every 2:00 x 5 Rounds Total
Press x 3-3-3-3-3 reps (Climb weight as able)
Finish with: 2 sets of Push Press (light) x 5 reps
Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range. Same weight as best Press or drop set (lower weight) as needed for two sets of Push Press x 5-7 reps to finish.
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“240430”
10 Rounds for time
vs. a 15:00 time cap
10 x Handstand Push-ups
5 x Burpee Jumping Pull-ups
*6” above overhead reach
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. See below for two examples of scaling for Beginner to Intermediate.
Intermediate option:
10 rounds for time:
6 handstand push-ups
3 burpee pull-ups*
*Bar at the fingertips with arms overhead.
Beginner option:
10 rounds for time:
6 dumbbell shoulder presses
3 burpee jumping pull-ups*
*Bar at the middle of the forearms with arms overhead.
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Resources:
The Kipping Handstand Push-up
The Burpee Pull-up With Greg Amundson
The Dumbbell Press
Learn More About Guest Programming
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Warm-up Drills
I. Run 400m or 2:00 x Jumprope
II. Dynamic Drills
III. Mobility & Yoga Poses
Impact/Focus: Hero WOD Movement Primer
3-4 Rounds vs. 8:00 Time Cap of
Movement Primer for Power Cleans, Bumper Plate Overhead Walking Lunges & Jump Rope Single/Double-unders.
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“GLOVER & MCKENNA”
Complete for time
10-8-6-4-2 x Power Cleans (165/110lbs)
50-40-30-20-10 x Overhead Walking Lunges (45/25lbs)
50-40-30-20-10 x Double-unders
Then…
10-8-6-4-2 x Power Cleans
50-40-30-20-10 x Overhead Walking Lunges
50-40-30-20-10 x Double-unders
Notes: Training flow example; Round 1 runs as 10 x Power Cleans + 50 x Overhead Walking Lunges + 50 x Double-unders.
Scaled HERO WOD substitutions for today would be adjusting/scaling the weight for Power Cleans, 1:1 for Doubles to Singles, and unweighted walking lunges. The class/logistics determined time caps will give additional incentive to move expeditiously through this challenging evolution. We will provide a soft time cap and hard time cap for each class.
While you may not have seen it coming, recent programming has aligned well for athletes to excel across the movements and overall challenge of this Hero WOD. Get some, freaks.
Thank you to all those who participate with us today in remembering the sacrifice these two Marines made.
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“Captain John McKenna in command of a Marine foot patrol in Fallujah, were ambushed with sniper and small arms fire by Mujihadeen insurgent fighters. During the attack’s commencement Lance Corporal Michael Glover, who was the point man for the patrol and had just reached the opposite corner of an intersection was struck by enemy sniper fire and lay mortally wounded on the ground. Capt McKenna immediately called for his men to throw smoke grenades around LCpl. Glover to conceal and obscure him from incoming rounds. Captain McKenna ordered his men to maintain their defensive positions and establish cover as he sprinted into the cloud of smoke in order to aid LCpl. Glover. As Captain McKenna was dragging LCpl. Glover to safety a sniper round hit him in the head, killing him instantly.
Captain John McKenna received the Silver Star for his incredible actions that day. Ignoring his own imminent peril from heavy incoming fire, Captain McKenna ran into the intersection in an effort to save his Marine. While exposed to enemy fire he calmly knelt next to the stricken Marine, assessing his condition. Captain McKenna began dragging LCpl Glover towards cover and a Corpsman’s aid; he was killed before he could make it to safety.”
LANCE CORPORAL GLOVER: NY Times Article found HERE.
CAPTAIN MCKENNA: Memorial Article found HERE.
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