WOD & Blog
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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Warm-up Drills
I. Row 500m or Run 400m
II. Foam Rolling & Mobility Series
III. Set-up, Training Flow & Movement Review
Impact/Focus: Thrusters & Strict Pull-ups
Warm-up x 2-3 sets of each movement, then…
Every :75 x 7 Rounds to complete the following
3 x Thrusters (Climb weight or go +1 rep each round)
3 x Weighted / Strict / Scaled Strict Pull-ups
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“New Hampshire does Notches”
8:00 AMRAP of
Wallwalks x 1,2,3,4 … (+1 rep per round)
Toes-to-Bar x 3-6-9-12 … (+3 reps per round)
Rest 2:00
8:00 AMRAP of
Row 15/12kcal
10 x Thrusters (95/65lbs)
Notes: Scaling for movements and volume, training intentions and points of performance 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: Hang Power Snatch
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Hang Power Snatch x 3-2-1-3-2-1-3-2-1
*Climb weight as able, reps do not have to be connected.
**Athletes may select a Power or Full Snatch movement, starting at a Mid to High Barbell Hang start position (bar at mid thigh or high near top of quads/hip flexors).
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“Sprint & Grind”
3 Rounds for time
21 x Power Cleans (155/105lbs)
Run 400m
Plank Hold x Time to Complete the Run
Notes: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
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Warm-up Drills
I. Row 500m or Run 400m
II. Foam Rolling & Mobility Series
III. Set-up, Training Flow & Movement Review
“Filthy Fifty”
For time
Row 50kcal
50 x Box Jumps or Step Ups (24/20”)
50 x Sumo Deadlift High-Pull (75/55lbs)
50 x GHD Sit-ups
50 x Sandball Clean + Over Shoulder (60/40lbs)
50 x Press/Push press (75/55lbs)
50 x Knees-to-Elbows / V-ups / Toes-to-Pole
50 x Back Extensions
50 x Wallball (20/14lbs)
Notes: Bring the lumber for this differently iterated metcon Benchmark today, ninjas. This WOD may run vs a 20:00 or 30:00 time cap, or athletes may scale the volume to 30 reps per movement. Reference blog post link & training date 08.11.2023.
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Skill Development
*time permitting*
ROMWOD/Pliability: “For the Birds”
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Turkish Get-ups, DB Snatch, Gymnastic Pulling Strength
Warm-up x 2-3 sets of each movement, then…
Triple E3MOT3M of
Every 3:00 x 5 Rounds to complete the following tasks for Quality
2 x Turkish Get-ups (1-2 per arm)
4 x 1-arm DB Snatch (2 per arm)
3-6 x Ring Row (6), Pull-up (6), Chest-to-Bar Pull-ups (6), Low Ring Transitions (3), Jumping Muscle-ups (3), Muscle-ups (3)
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. Priority is on the Dumbbell Movements, logistics for larger classes may require relegating the Ring/Pull movement sets to Per-MetCon Warm-ups or split athletes into two alternating groups (Dumbbell/Gymnastics) and alternate tasks with one another.
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“Ain’t No Sunshine, Underbell”
Complete as many Rounds/Reps as possible (AMRAP) in 12:00 of
12 x 1-arm Dumbbell Snatch (50/35lbs)
10 x 1-arm DB Devil’s Press
12 x DB Goblet Back Lunges
5 x Muscle-ups or 10 reps x Scaled Movement Substitute
Notes: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
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Resources:
The Dumbbell Power Snatch
The Kipping Bar Muscle-Up
Mastering the Bar Muscle-Up
Dumbbell Smarts
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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: Clean & Jerk EMOTM
5:00 x … Warm-up sets, technique review and point of performance; Athletes directed to pick their movement focus on the day (Squat or Power Clean & Push or Split Jerk).
Every Minute, on the Minute, for 15:00
Complete the following:
1 x Clean & Jerk (climbing weight as able)
*Climb weight as heavy as possible; either each round or every 2-3 Rounds, reps do not have to be touch and go.
**Athletes may select a Squat Clean or Power Clean movement + a Push or Split Jerk for the lifting portion and subsequent MetCon.
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“Route Recci; Rubs Hands Like Birdman”
Complete for time vs. an 15/18:00 Time Cap
Run 800m
Then…
5 Rounds of
6 x Power Clean & Jerk (135/95lbs)
10 x Push-ups
15 x Air Squats
Then… Finish with;
Run 400m
Notes: Move into a Power Clean and Jerk movement for the MetCon from the Full version implied in the weightlifting Impact/Focus portion of training today, performing the Squat task as Air Squats in a volume increase on last week (seen also in the Running distances). Rx+ would be 1200m and 800m respectively on the Running pieces. Bring the Lumber, Ninjas.
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Skill Development
21-15-9-12-15 reps/seconds (x2) for Quality of
GHD Sit-ups
GHD Back Extensions
Ring Support/Static Dip Support Hold
or
L-sit via Paralette or Ring Support Hold
Resources:
“What is The Clean?”
“What is The Push/Split Jerk?”
The Push-up
The Air Squat
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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: “Lynne”
5 Rounds of
Bench Press x Max Reps (bodyweight)
+
Pull-ups x Max Reps
Notes:
- This is a Benchmark WOD.
- We will hold athletes to 3:30 per round. Scaling will address the Bench Press either based on half or three quarters of bodyweight (ish) levels, as this will function well as a reference for future “Lynne” retest comparisons…
- OR athletes may need to prioritize the volume objective per round of 10 reps or more.
- Pull-ups scaling will mirror the intentions for volume as described above.
- The most recent “Lynne” blog post link for 05.10.2023 may be found HERE.
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“Dollah Store: 35 Cent Sale”
For time vs. a 15:00 time cap
Run 800m
35 x Thrusters (75/55lbs)
35 x Slamball (30/20lbs)
35 x Box Jump Overs (24/20″)
35 x V-ups
*Athletes may partition everything except the initial Run as needed.
Notes: Run distances may be bartered for on the intensity spectrum as needed; warning, this may backfire for the athlete. Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief. Rx+ may go for the 50 cent sale with 50 reps per movement; time cap grows to 18:00.
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Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.
I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.
II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.
III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fails per rung before moving onto the next task.
Post rounds completed to comments. If an evolution was completed, post time completed.
“Hang Time”
4 Rounds of
4:00 AMRAP x 1:00 Rest
4:00 AMRAP of
4 x Hang Power Clean (95/65lbs)
5 x Push Press (95/65lbs)
6 x Air Squats
*Rest 1:00 between AMRAPs.
**Start each subsequent AMRAP where the previous one stopped.
Notes: Scaling, training intentions and additional details will be provided during the Whiteboard brief.
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Resources:
The Double-Under
The Hang Power Clean
The Push Press
The Air Squat
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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.
6 Rounds, on the 2:00 of
Front Squat 5-3-3-2-1-1
*Climb to the best one rep possible on the day.
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“Perspicuity”
Versus a 14:00 Running Clock
Complete the following as fast as possible
Row 500m
Then… In the time remaining; AMRAP of
20 x 1-arm Overhead Walking Lunges (50/35lbs)
15 x American Kettlebell Swings (24/16kg)
12/15 x GHD/Abmat Sit-ups
*Row 500m Cooldown
*Perform a 500m Cooldown Row at the end of the scored portion of the WOD.
**Ten reps of Overhead Walking Lunges per leg is the advisable way to navigate each round.
Notes: Scaling, training intentions and additional details will be provided 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: Snatch or Power Snatch
5:00 x … Warm-up sets, technique review and point of performance.
5:00 x Build to a 3RM
5:00 x Build to a 2RM
5:00 x Build to a 1RM
*Climb weight as heavy as possible, reps do not have to be touch and go.
**Athletes may select a Snatch or Power Snatch movement for the lifting portion and subsequent MetCon.
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“Green Eggs & Ham”
Complete for time
Run 400m
21 x Snatch (95/65lbs)
21 x Burpees
Run 400m
15 x Snatch (95/65lbs)
15 x Burpees
Run 400m
9 x Snatch (95/65lbs)
9 x Burpees
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief. Dumbbell Snatch may be used today to learn & understand the mechanics of the movement.
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