WOD & Blog

Warm-up Drills
I. Pliability/ROMWOD Routine x 15:00
-Saddle
-Advanced Leaning Lizard
-Seal/Sphinx
-Extended Supine Twist
II. Set-up, Training Flow & Movement Review

Impact/Focus: Triple Medley
6 Rounds, on the 3:00 clock of

2-4 reps x 1-Arm Dumbbell Hang Power Clean & Jerk
Double KB Farmer’s Carry x 50ft
Run 100m

NOTES: Climb weight across sets/reps with the Dumbbell movement, working heavy sets for strength as well as working through technique practice for the hand to hand switch.

Post scores to comments.

“Plumb Smugglers”
Run 200m or Row 250m
30 x 1-arm Dumbbell Hang Power Clean & Jerk (50/35lbs)
30 x Lateral Burpees (Over Dumbbell)
Run 200m or Row 250m
20 x 1-arm Dumbbell Hang Power Clean & Jerk (50/35lbs)
20 x Lateral Burpees (Over Dumbbell)
Run 200m or Row 250m
10 x 1-arm Dumbbell Hang Power Clean & Jerk (50/35lbs)
10 x Lateral Burpees (Over Dumbbell)
Run 200m or Row 250m

NOTES: Additional scaling, points of performance and training intentions will be covered during the whiteboard brief. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. 3 Rounds for Quality of
10 x PVC Passthroughs
10 x Kip Swings
10/7 x Push-ups
10 x Hollow Rocks
10 x Box Step Ups
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review

Impact/Focus: Press -or- Bench Press “3×5 Deload”
Warm-up as needed building through the percentage based sets & reps as outlined below.

USE 1RM X .9 to establish an adjusted one rep max before determining weights for the following sets and reps.

Warm-up Sets
8-10 reps x Barbell
5 x 40%
5 x 50%

Working Sets
5 x 60%
5 x 60%
5 x 60%

NOTES: Deload week; these lighter loads and volume are intended to help athletes recover and avoid strength progression fatigue.

Post scores to comments.

“ADRIAN”
7 Rounds for time of
3 x Forward Rolls
5 x Wall Walks
7 x Toes-to-Bar
9 x Box Jumps (30/24″)

NOTES:

U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his parents, Jorge and Teresa; sister, Rachel; and daughter, Sydney Grace.

Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Original Article: GreenBeretFoundation.org

… Elizalde was born in Calif., in 1977. After initially entering military service in 1996, he was assigned as an infantryman with 3 rd Bn., 325 th Airborne Infantry Regiment (AIR) at Fort Bragg. He later served as a Long Range Surveillance Detachment team leader with Company D, 519 th Military Intelligence Battalion, 82 nd Airborne Division.

In 2004, he was selected to attend the Special Forces Qualification Course at Fort Bragg to become a Special Forces engineer. He earned the coveted “Green Beret’ in 2005 and was assigned to the 1 st SFG(A) at Fort Lewis, Wash., in Mar 2006.

Elizalde’s military education includes the Warrior Leaders Course, Basic Noncommissioned Officer Course, Combat Life Savers Course, Long Range Surveillance Leaders Course, Basic Airborne Course, Military Free Fall Parachutist Course, and the Ranger Course.

His awards and decorations include the Bronze Star Medal, Army Commendation Medal with “V” Device, Army Commendation Medal Second Award, Army Achievement Medal Third Award, Good Conduct Medal Third Award, National Defense Service Medal, Iraqi Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, Noncommissioned Officer Professional Development Ribbon, Army Service Ribbon, Overseas Service Ribbon, Combat Infantryman Badge, Expert Infantryman Badge, Parachutist Badge, Military Free Fall Parachutist Badge, Ranger Tab and the Special Forces Tab.

He was posthumously awarded the Bronze Star, Purple Heart, and the Meritorious Service Medal.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Squat Clean
7 Rounds on the 2:00 of

Squat Clean x 3-3-3-2-2-2-2

NOTES: Climb weight across sets/reps as able or work across at a challenging weight. Reps may be connected or dropped and reset between reps provided they are completed within the 2:00 interval.

Post scores to comments.

“Static Zing”
12:00 AMRAP of

7 x Squat Clean (115/85lbs)
14 x Rotational Slamball (7L+7R)
21 x GHD/Abmat Sit-ups

NOTES: Additional scaling, points of performance and training intentions will be covered during the whiteboard brief. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. 3 Rounds for Quality of
Run 100m or Row 200m
6 x Toe Touch Push-ups
10 x Alternating Lunges
12 x Hollow Rocks
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat “3×5 Deload”
Warm-up as needed building through the percentage based sets & reps as outlined below.

USE 1RM X .9 to establish an adjusted one rep max before determining weights for the following sets and reps.

Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell

Working Sets
5 x 40%
5 x 50%
5 x 60%
5 x 60%
5 x 60%

NOTES: Deload week; these lighter loads and volume are intended to help athletes recover and avoid strength progression fatigue.

Post scores to comments.

“FRAGO: MURPH”
For Time
VS. a 15:00 soft / 18:00 hard time cap

Run 800m

Immediately into…
*Select one of the following:

I. 8 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

II. 4 Rounds of
10 x Pull-ups
20 x Push-up
30 x Air Squats

III. 1 Round of
40 x Pull-ups
80 x Push-ups
120 x Air Squats

Finish with: Run 800m

NOTES: Scaling for volume (total work/reps) assignments per movment (reps per set), or the number of rounds will be covered during the whiteboard brief and tailored to each individual athlete as needed. This applies across both the running and body weight exercise side of today’s training. Athletes looking to armor up for “MURPH” on May 23rd are encouraged to use today’s workout to get some reps (pun intended) on that vest.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift 5-3-1+
Warm-up with sets and reps as needed building through the percentage based workload outlined below.

USE 1RM X .9 to establish an adjusted one rep max before determining weights for the following sets and reps.

Warm-up Sets
8-10 reps x Barbell
5 reps x 40%
5 x 50%
3 x 60%

Working Sets
5 x 75%
3 x 85%
Max Reps x 95%

Post scores to comments.

“Frenetic Kinetics”
3 Rounds for time

Row (meters) x 500m-500m-500m
Ring Push-ups x 21-15-9
Double-unders x 50-35-20

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Muscle-ups
Warm-up efforts for scaled/skill development training for the Muscle-up on the Bar or Rings.

Athletes will also have an opportunity to work the Bar Muscle-up Transition with a low bar set-up in the rack or use a Low Ring Set-up for Ring Muscle-up transitions as applicable.

5-7 Rounds, on the 2:30 of
1-3 x Muscle-ups (or scaled Muscle-ups)

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Nasty Squirrels”
4 rounds for time of
5 x Bar Muscle ups
100ft x Bear Crawl
Run 200m

NOTES: 10 pull-ups or 15 x Ring rows for muscle up scaling. Additional scaling, points of performance and training intentions will be included in the whiteboard brief.

Post scores to comments.

Warm-up Drill
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Press -or- Bench Press 5-3-1+
Warm-up with sets and reps as needed building through the percentage based workload outlined below.

USE 1RM X .9 to establish an adjusted one rep max before determining weights for the following sets and reps.

Example Warm-up Sets
8-10 reps x Barbell
5 x 40%
5 x 50%
3 x 60%

Working Sets
5 x 75%
3 x 85%
Max Reps x 95%

Post scores to comments.

“Wheels, Heels & Meals”
For time vs. a 15:00 time cap

Row 500m

Immediately into:
15-12-10-8-6-4-2 reps of
Handstand Push-ups
Box Jumps (24/20″)
American KB Swings (24/16kg)

Finish with:
Row 500m

NOTES: Scaling, points of performance and training intentions will be included in the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Power Snatch
9 Rounds on the :90 of

Power Snatch x 2-2-2-2-1-1-1-1-1

NOTES: Climb weight across sets/reps as able or work across at a challenging weight. Athletes that have 1RM’s logged could target 70% range for the 2’s and 80% range for the singles.

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“Cachetadas”
For time
3-6-9-12-15-18-21 reps of
Wallball (20/14lbs)
Toes-to-Bar / Knees-to-Elbows / Knee Raises

NOTES: Additional scaling, points of performance and training intentions will be covered during the whiteboard brief. Bring the lumber, Ninjas. Warmerrrrrrrrrrrr.

Post scores to comments.

“FENTON”
Complete for time
155 x Double-unders
155 x 1-arm Devil’s Press (50/35lbs)
155 x Double-unders

**Starting with and Every 2:00 minutes perform 2 x Reverse Burpees or 1 x Inverted Burpee + 5ft Handstand Walk.
Rx+ EMOTM Style, Compare to 05.05.2025 linked HERE.

Marine Sgt. Matthew J. Fenton, 24 years old, of Little Ferry, N.J.; assigned to Marine Forces Reserve’s Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Fort Devens, Mass.; died May 5 at National Naval Medical Center, Bethesda, Md., from wounds received April 26 while conducting combat operations against enemy forces in Anbar province, Iraq.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat 5-3-1+
Warm-up with sets and reps as needed building through the percentage based workload outlined below.

USE 1RM X .9 to establish an adjusted one rep max before determining weights for the following sets and reps.

Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 x 40%
5 x 50%
3 x 60%

Working Sets
5 x 75%
3 x 85%
Max Reps x 95%

Post scores to comments.

“Slam Run Fun”
5 rounds for time
vs. a 12:00 time cap

10 x Slamball
10 x Push-ups
50ft x Slamball Throw
50ft x Slamball Run
100ft x Sprint (50ft out + 50ft back)

Notes: 10/7 rep scaling option; hammers and sandbag throw & portage + 100m sprint options are available for Rx+. Additional scaling, points of performance and training intentions will be included in the whiteboard brief. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
(Example: Run or Row into 2:00 Stations/Drills x Mobility Circuit)

Impact/Focus: Deadlift 3-3-3+
Warm-up with sets and reps as needed building through the percentage based workload outlined below.

USE 1RM X .9 to establish an adjusted one rep max before determining weights for the following sets and reps.

Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
3 x 70%
3 x 80%
Max Reps x 90%

Post scores to comments.

“Potentiating”
4 rounds, each for time of

Max Reps x Thrusters (75/55lbs)
Max Reps x Pull-ups
Run 200m

1:00 x Rest/Reset between efforts

NOTES: Scale to Ring Rows, Banded Pull-ups or increase today’s training Challenge with Bar Muscle-ups. Thruster weight increase should permit 10+ reps per round. Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.