WOD & Blog
Warm-up Drills I. Coach’s Choice II. Set-up, Training Flow & Movement Review
Impact/Focus: “Shun Run”
Four rounds for hustle and reps
3:00 work x 1:00 rest
Run 200m or shuttle runs x 6
In the time remaining:
Max Reps x Shoulder Taps (or HSPU rx+)
Post scores to comments.
“Chipurnicus”
2 Rounds For time vs. a 15:00 time cap
10 x Wall Walks or Inchworms
20 x Shoulder Taps or Plank Taps
30 x Double DB/KB Deadlift
40 x GHD/Abmat Sit-ups
50 x Slamball or Hammer Strikes (25 each side)
Notes: Scaling would be 7-14-21-27-33 reps respectively; substitution movements are 1:1 for today’s training. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills I. Coach’s Choice II. Set-up, Training Flow & Movement Review
Impact/Focus: “The Barbell Repetitive” Warm-up as needed before working through the following intervals for max total reps at a challenging set weight.
3 Rounds of the following,
score each round separately:
1:00 x Clean
1:00 x Rest
1:00 x Shoulder-to-Overhead
1:00 x Rest
1:00 x Clean & Shoulder-to-Overhead
1:00 x Resr
NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments
“Ascension AMRAP”
10:00 AMRAP climbing kcal/reps
Row kcal
x 9-12-15-18…(+3 kcal per round)
Wallball (20/14lbs)
x 9-12-15-18…(+3 reps per round)
NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments
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Warm-up Drills I. Coach’s Choice II. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat Warm-up as needed before working through the following sets and reps
6 Rounds, on the 2:30 Front Squat 5-3-3–2–2-1-1
NOTES: Climb weight as able across sets and reps.
Post scores to comments.
“Swashbuckling”
3 x 5:00 AMRAP x 1:00 Rest
Row 500/400m
In the time remaining
12 x Medicine Ball/Sandbag Cleans
12 x Toes-to-Rings / Toes-to-Bar
NOTES: 15/18 reps respectively for Knees-to-Elbow or Raises / V-ups. Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments
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Warm-up Drills I. Coach’s Choice II. Set-up, Training Flow & Movement Review
Impact/Focus: Shoulder-to-Overhead Warm-up as needed before working through the following sets and reps
9 Rounds, on the :90
Press x 3-3-3
Push Press x 2-2-2
Push Jerk x 1-1-1
NOTES: Climb weight as able across sets and reps. Barbells will come from the rack for today’s training evolution.
Post scores to comments.
“Just Add Water”
5 Rounds for time of
10 x Pull-ups
15 x Push-ups
20 x Abmat Sit-ups
30 x Air Squats
NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments
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Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impac/Focus: “Gymnasty Holds & Movers”
Complete for Quality across the following intervals outlined below:
3 Rounds of
:30 hold top of ring dip
:30 hold bottom of ring dip
Rest 1:00
3 Rounds of
:30 hold top of false-grip pull-up/ring row
:30 hold bottom of false-grip Pull-up/ring row
Rest 1:00
3 Rounds of
:30 x Front/Back Scale L
:30 x Front/Back Scale R
*use bench to or rig post to the side for athletes to catch their balance as needed for scaling.
Post training notes/scores to comments.
“Sea To Summit”
4 Rounds for time of
Row 21/15 kcal
24 x 1-arm DB Shoulder to Overhead (50/35lbs)
12 x C2B Pull-ups
NOTES: Additional scaling options, points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
2:00 per side x Couch Stretch
