WOD & Blog

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review

Impact/Focus: “Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…

‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Every 1:00 x 12-15 Rounds (minutes) total work through the following

1:00 x Bench Press x 7 reps (Climb weight as able)
1:00 x Dumbbell Row x 14 reps (7L+7R)
1:00 x Box Step-ups (Unweighted or with Dumbbells) x 10 reps

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

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“Hoofin”
Complete for time vs an 18:00 Time Cap

3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
ONE Round of
24 x Medicine Ball Cleans (20/14lbs)
24 x Push-ups

3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
TWO Rounds of
12 x Medicine Ball Cleans (20/14lbs)
12 x Push-ups

3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
THREE Rounds of
9 x Medicine Ball Cleans (20/14lbs)
9 x Push-ups

Finish with…
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)

Notes: Movement points of performance, scaling applications, and 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

Impact/Focus: Front Squat
Warm up as needed, addressing Front Rack & Squat Mobility to improve movement across sets. Start at a challenging weight and climb as able without compromising form or technique.

7 Rounds, on the 2:00 of
Front Squat 3-3-2-2-1-1-1
*Climb to the best one rep possible on the day.

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“Preserves Jam”
For time vs. a 12:00 Time Cap

Row 300/250m to start each round
15-12-9-6-3 x Pull-ups
15-15-15-15-15 x GHD Sit-ups

Notes: Pull-ups may scale to Banded Pull-ups at 1:1 reps, Chest to Bar Pull-ups at 1:1 reps. Ring Row rep scheme today will be 25-20-15-10-5 reps per round; Bar Muscle-ups would be 7-6-5-4-3 reps per round. Abmat Sit-ups scale to 20 reps. Additional Points of Performance, scaling and training intentions will be covered during the whiteboard brief.

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Warm-up Drills
I. Coach’s Choice, Then… **Power Snatch Movement Review Warm-up and Cued Class Sets
II. Optional Mobility Focus Points: Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Notes: **Power Snatch Warm-up Reps reviewing points of performance & performed deliberately with PVC to Empty Barbells. Progressions may look like; PVC Passthroughs, 2-3 Rounds of 5-10 x Power Snatch Slow Pull to Extensions with cues to GO for movement to the receiving position. (example outline)

Impact/Focus: Power Snatch 3-3-2-2-1-1
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Warm-up section above flows directly into this warm-up clock.

6 Rounds, on the 2:30 (take. your. time. between. sets.)
Power Snatch 3-3-2-2-1-1

Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.
Progression Intentions for today’s lifting: Establish simple strategies between Coach & Athlete to reinforce when to accelerate on the way ‘up’ as well as full hip extension at the top; from here we will be working on a known and practiced/repeatable Power Position from which to receive the Barbell overhead. One Example, PVC or Light Barbell, have athlete slow pull to just above the knees waiting for the coach to cue GO, signaling the athlete to accelerate into their leg drive moving into a jump with the bar.

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“Sprint Chip-ish”
Complete for time,
10 x Overhead Squat (95/65lbs)
10 x Inverted Burpees, Reverse Burpees or Burpee Jumping Pull-ups
10 x Thrusters
10 x Power Cleans
20 x GHD/Abmat Sit-ups
20 x Toes-to-Bar
20 x GHD/Abmat Sit-ups
10 x Power Cleans
10 x Thrusters
10 x Inverted Burpees, Reverse Burpees or Burpee Jumping Pull-ups
10 x Overhead Squat

Notes: Scale the weight, scale/substitute movements to ensure a blistering pace throughout this workout’s demands for execution of sound mechanics; this is a hard charger format, Chipper Style WOD. A Chipper is a workout type, the name is derived from their being a single, laundry list of tasks that the athlete moves through once. Additional movement points of performance, scaling applications, and 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.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review

Impact/Focus: “Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…

‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Every 1:00 x 12 Rounds (minutes) total work through the following
4-5 Rounds (12-15:00), determined by athlete enthusiasm and time/logistics of the day’s training…

1:00 x Single, Double, Triple-unders Skills, Drills, Set/Rep Ladders, Etc.
*’Sharpen the skill, dont push to hard beyond skill work with each set on the rope and end up dulling progress’
1:00 x 30 Hollow Rocks (2ct)
1:00 x 15/10 Unbroken Wallball Shots to Open 2024 standards (red lined target practice)

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

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“Freezer Burn”
For time,
*Double-unders x 30/20 reps,
Then…
2-4-6-8-10-12-14 x Front Squat (135/95lbs)
2-4-6-8-10-12-14 x Bar Facing Burpees
**Double-under/Single-under Tax Every :90

Notes:

Scale load and apply scaling to the BFB’s based on Open Standards as applicable. Single-users are begin with 60/40 yet climb by the same increments at 1:1 @ +30/20 reps per Rope Task.
*The WOD begins with a set of Double-unders x 30/20 reps;
**Each subsequent set at every :90 seconds increases the Double-under Tax by +30/20 reps. (30,60,90/20,40,60..etc.)
and performing another set every :90 at +30/20 .

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

Impact/Focus: Dumbbell Press + Hold, Pull-up + Hang
Warm-up x 2-3 sets of each movement, then…
Alternating EMOTM of

Every Minute on the Minute (EMOTM) x 12 Minutes total work:

1:00 x 6,9 or 12 reps of Dumbbell Strict Press
Hold at Lockout for ten seconds to finish the set
:30 rest/transition

1:00 x 6,9 or 12 reps of Ring Row, Pull-ups, Muscle-ups
Hang for as much of the remaining minute as possible
:30 rest/transition

Notes: Use a Push Press movement to finish sets that hit the wall of fatigue int he struct press as needed to complete the selected workload.

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“Snoticle Mile”
For time
Run 400m or Row 500m
Then… 5-10-15-20 reps of
American KB Swings (24/16kg)
Knees-to-Elbows
Finish with…
Run 400m or Row 500m

Notes: Scale KB movements to Russian style as needed for quality movement; scale load accordingly heavier or lighter. Additional movement points of performance, scaling applications, and 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
*2-3 Rounds of Jumping Jacks, Mountain Climbers & Stiff Legged Bear Crawls

Impact/Focus: Full/Power Clean & Jerk 1RM
5:00 x … Warm-up sets, technique review and point of performance: 2 Rounds 5 Clean 5 Jerk PVC 2 Rounds 5 Clean 5 Jerk Barbell.
Establish whether today’s intention should be Full Cleans or Power Cleans and apply remedial mobility (Example: Front Rack Mashing)

Then, Climb to a 1RM as follows vs. a 12:00 time cap
Full/Power Clean & Jerk 7-4-2-1-1-1-1-1RM

Notes: Cleans may be Power or Full (Squat), Push or Split Jerks are viable options for the overhead lifting, Manage work/rest time across the 12 mintuts, climb weight to match a previous personal best or establishing a new 1RM.

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“Vanilla Nice-AH”
4 Rounds for time of
7 x Clean & Jerk (95/65lbs)
15 x Push-ups
25 x Air Squats

Notes: Cleans should mirror what was performed in the weightlifting portion, ie. Full (Squat) or Power. Both Push & Split Jerk are a go. Rx+ options for today; increase Clean & Jerk (135/95lbs) + perform 16 reps per round of alternating Box Step-ups with two 50/35lbs (scalable) dumbbell weight, this also comes with an additional 2 Rounds following the box step-ups with the Rx volume of Air Squats; reps for C&J will adjust to 5 per round at the 6 Round format. Additional movement points of performance, scaling applications, and 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 Hip & Lower Body Mobility. There will be a ROMWOD option to finish with as a class today, time permitting.

Impact/Focus: Deadlift 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance, build to a starting weight.

Vs. an 18:00 time cap establish a new Deadlift 1RM
Deadlift 1-1-1-1-1RM

Notes: Use as many sets as needed.

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“Christine”
Complete 3 rounds for time of
Row 500m
12 x Deadlift (Bodyweight)
21 x Box Jumps (24/20”)

Notes:

This is a benchmark WOD.
Reference “Christine” on 12.11.2023 by clicking link HERE.
Scaling and additional details 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

Impact/Focus: Bench Press, Active Hangs & L-sits
Warm-up Sets/Reps building to an intended starting weight.

Every 2:30 x 6 Rounds Total
Bench Press x 7-7-5-5-3-3 reps (Climb weight as able)
:20 x L-sit from the Hang or Support Position
:20 x Active Hang from Pull-up Bar

Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range.

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“Irreducible”
4 Rounds for time of
15/12kcal Row
20 x Abmat Sit-ups or Hollow Rocks
35 x Air Squats
50 x Double-unders

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

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