WOD & Blog

Warm-up Drills
I. Speed Rope x 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Bench Press 3-3-3+
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)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Boston Tea Party”
For time
Row 1000m
25 x Wallball (20/14lbs)
Row 750m
50 x Wallball (20/14lbs)
Row 500m
75 x Wallball (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 Reps each (45/30lbs)
III. Mobility

“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x KB Swings (32/24kg)
75 x Push-ups
100 x Squat Jump & Touch (Rig)

Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.

Post scores to comments.

Skill Development
In Teams of 2 Athletes complete the following for time
200 x GHD/Abmat Sit-ups

Notes: Only one athlete may work at a time.

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
5 x Push-ups (CFGS)
5 x Deadhang Pull-ups
10 x Air Squats
III. Mobility

“P.A.I.”
Complete as many Rounds/Reps as possible in 9:00 of
5 x Squat Cleans (135/95lbs)
3 x Handstand Push-ups
1 x Muscle-up

Post Rounds/Reps completed to comments.

Skill Development
4 Rounds of
10 x Toes-to-Bar/ Knees-to-Elbows
10 x Back Extensions
30 x Double-unders

Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 5-5-5+
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%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Brokedown Palace III”
Complete as many rounds/reps as possible in 5:00 of
3 x Clean & Jerk (145/105lbs)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
2 x Clean & Jerk (175/105lbs)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
1 x Clean & Jerk (205/105lbs)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Bench Press 5-5-5+
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%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Notes: Athletes that wish may work through 5 sets of 5 reps disregarding percentages for the following three weeks with their choice of either Close Grip or Traditional Bench Press movements.

Post sets/reps/loads to comments.

“A 200 Remix Tribute”
Work through the following work/rest intervals attempting to complete as many reps as possible during each movement. Score is time/intervals necessary to complete a total of 200 repetitions, partitioning the reps as necessary.
:45 x Overhead Lunges (35/15lbs)
:15 x Rest/Transition
:45 x Burpee Box Jumps (24/20”)
:15 x Rest/Transition
:45 x Abmat Sit-ups (unanchored)
:15 x Rest/Transition
:45 x Bumper Plate Ground-2-Overhead (45/25lbs)
:15 x Rest/Transition/Repeat

Notes: Overhead Lunges are performed stationary as opposed to their ‘Walking’ variation. Burpee Box Jumps are executed as a normal Burpee Box Jump but without a Push-up component.

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
Sumo Deadlift High-Pull (45/30lbs)
III. Mobility

“Viking Fran”
for time
Row 250m
15 x Thrusters (155/105lbs)
15 x C2B Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x C2B Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x C2B Pull-ups (30/15lbs)

Notes: Weighted Pull-ups are done with body armor representing 30/15lbs respectively for male/female athletes, the armor stays on for the duration of this Viking nightmare.

Post times to comments.

Skill Development
3 Rounds of
15 x GHD Sit-ups
15 x Back Extensions
10 x Russian Twists (40/20lbs)

Notes: Russian Twists are L+R = 1 Rep (2 count)

Warm-up Drills
I. Row 2:00
II. For Quality
20 x KB Turkish Get-ups (alt.arms)
20 x ‘Pause’ Burpees
20 x Pistols

Notes: Partition Sets/Reps as needed. Move from a light KB to a moderate KB and work on competency through the shoulder girdle/stability, tight midline through the movements, with the emphasis also on shoulder mobility and recovery from your Overhead Squat training.

“American Horror Story”
3 Rounds for time of
Row 20 kcal
5 x Push Press/Jerk (135/95)
15 x Wallball (20/14lbs)
Bear Crawl x 75ft

Notes: If you want the most from today’s training and crave a little extra sting then feel free to time each Round individually resting a minimum of how long the previous Round took to complete before proceeding into the next MAXIMAL effort. Bear Crawls are one full lap around any two Red Taped Iron Poles (yes, Dan, you can still call them stanchions).

Post times to comments.

Skill Development
For time
30-20-10 reps each of
Weighted Abmat Sit-ups (Anchored 20/14lbs)
Hammer Strikes (alt. sides)
‘Russian’ KB Swings (24/16kg)

Notes: Green Slammers or Hammers for this one.

Post times to comments.

Warm-up Drills
I. 8:00 AMRAP of
Speed Rope x 1:00
6 x Deadhang Chin-ups
9 x Hindu Push-ups (2ct)
12 x Air Squats (Wall)
II. Mobility

Impact/Focus: Pull/Chin-ups & Rope Climb EMOTM
Every minute on the minute for 12 minutes complete one of the following:

3 x Deadhang Pull-ups/Chin-ups
3-5 x Weighted Pull-ups/Chin-ups (40%BW)
1 x L-sit Rope Climbs
2 x Freestyle Rope Climbs

Post scores to comments.

“Paranoia”
For Time
15 x Overhead Squat (135/95lbs)
3 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
12 x Overhead Squat (135/95lbs)
6 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
9 x Overhead Squat (135/95lbs)
9 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
6 x Overhead Squat (135/95lbs)
12 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
3 x Overhead Squat (135/95lbs)
15 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders

Post times to comments.

Skill Development
Complete the following
25 x Hollow Rocks
3 Rounds for Quality of
Ring Support x :15/:12/:09
Then…
3 Rounds for Quality of
Wall-walk to HS Hold x :15/:12/:09
25 x Hollow Rocks (2ct)

Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Against a 20:00 Running Clock warm-up as necessary before working up to a new Deadlift 1RM

Deadlift 1-1-1-1-1RM

Post loads/results to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Warm-up Drills
I. Row 3 Minutes
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Bench Press 1RM

Bench Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Mountain Top II”
Against a 15:00 Running Clock
Row 50kcal
In the time remaining complete as many rounds/reps as possible of
5 x Handstand Push-ups
7 x American KB Swings
9 x Box Jumps

Post scores to comments.