WOD & Blog
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.
Post scores to comments.
“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.
Post scores to comments.
Resources:
The Dumbbell Power Snatch
The Kipping Bar Muscle-Up
Mastering the Bar Muscle-Up
Dumbbell Smarts
Read More
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.
Post scores to comments.
“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.
Post scores to comments.
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
Read More
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.
Post scores to comments.
“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.
Post scores to comments.
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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.
Post scores to comments.
Resources:
The Double-Under
The Hang Power Clean
The Push Press
The Air Squat
Read More
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.
Post loads to comments.
“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.
Post scores to comments.
Read More
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.
Post scores to comments.
“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.
Post scores to comments.
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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: QF#3 Movement Primer
4 Rounds x 2:30
Movement Primer for Handstand Push-ups, Toes-to-Bar, Rope Climbs & Muscle-ups.
Warm-up with sets and reps as needed.
Post scores to comments.
“QF Workout #3”
For time, versus a 15:00 time cap
3 Rounds of
10 x Kipping Handstand Push-ups
20 x Toes-to-Bar
2 Rounds of
10 x Strict Handstand Push-ups
5 x Rope Climbs
1 Round of
10 x Strict Wall Facing Handstand Push-ups
20 x Ring Muscle-ups
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Resources:
The Kipping Handstand Push-up
The Kipping Toes-to-bar
The Strict Handstand Push-up
Handstand Push-up Variations
The Rope Climb: Wrapping
The Rope Climb: Basket
The Kipping Muscle-up
The Push-up
The Dumbbell Push Press
The Modified Rope Climb
Muscle-up Progression on Low Rings
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position.
“QF Workout #4”
Clean & Jerk Ladder
5:00 x … Warm-up sets, technique review and point of performance.
Versus a 10:00 Time Cap
10 x Clean & Jerk (135/85lbs)
Rest 1:00
10 x Clean & Jerk (185/125lbs)
Rest 1:00
10 x Clean & Jerk (225/155lbs)
Rest 1:00
Max Reps in time remaining of
10 x Clean & Jerk (245/165lbs)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“QF Workout #2”
3 Rounds for time
VS. a 20:00 Time Cap
50 x Wallball (20/14lbs to 10/9ft TGT)
50 x Lateral Burpee Box Jump Overs (24/20″)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Read More
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 & Movement Primer
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Snatch or Power Snatch x 3-3-3-3-3
*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.
Post scores to comments.
“QF Workout #1”
4 Rounds for max reps/kcal
Complete as many reps as possible during each minute of work
1:00 x Snatch (135/95lbs)
1:00 x Row (kcal)
1:00 x Dumbbell Box Step-ups (20/20” Box, Low Carry; 2×50/35lbs)
1:00 x Rest
Post scores to comments as one total number of combined reps/kcal.
Read More
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position; learning reinforcement for proper bar placement on shoulders/loose finger tip grip basics.
Impact/Focus: Power or Full Clean
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Power Clean x 3-2-1-3-2-1-3-2-1
*Climb weight as able, reps do not have to be touch and go.
**Athletes may select a Power or Full Clean movement.
Post scores to comments.
“Gymnastic Pre-Storm”
21-18-15-12-9-6-3 reps for time
vs. a 12:00 Time Cap
Box Jump Overs (24/20″)
Knees-to-Elbows
Bumper Ground-to-Overhead (45/25lbs)
Notes: Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
For Quality
10-8-6-4-2 reps of
Pistols, Box Squat Pistols, Walking Lunges per leg
Ring Dips or Seconds x 2 in a Ring Support Hold or L-sit Hold