WOD & Blog

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Row Technique Development Efforts during warm-up Erg sets x 3 Rounds + Gymnastic or Barbell movement series.

Impact/Focus: Push Jerk
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.

Every :90 x 9 Rounds Total
Push or Split Jerk x 1-1-1-1-1-1-1-1-1

*Climb weight as able to a heavy single rep and either repeat for multiple sets as able or attempt to chase down a new 1RM.

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“Opportunity Meets Preparedness”
For time vs. a 15:00 time cap
Row 60/50kcal
Then… 4 Rounds of
5 x Push Jerk (95/65lbs)
15 x Slamball (30/20lbs)
20 x Air Squats

Notes: Training intentions, movement points of performance & Scaling/Rx+ guidance 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

Impact/Focus: Power Clean
Warm-up as needed to a starting weight for the following sets/reps of Power Cleans:

8 Rounds Total, on the :90

Power Clean x 3-3-2-2-1-1-1-1

*Build across sets and reps as able.

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“Looking Glass”
Versus a 12:00 Running Clock
Ascend as high up the following rep ladders as possible

1-2-3-4-5 … (+1 reps per round) x Power Clean (135/95lbs)
15 x GHD/Abmat Sit-ups
35 x Double-unders

Notes: Scaling and points of performance will be covered during the whiteboard brief. 50 x Single-unders or 20 x Double-unders substitute as needed for the 35 x Double-unders.

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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: Bench Press & Barbell Row
Warm-up sets and reps building to a starting weight for the following movements’ sets & reps:

12:00 to complete
Bench Press 10-8-6-4-2 (*Climb weight across sets as able)
Barbell/Dumbbell Row 10-8-6-4-2 (*Climb weight across sets as able)

Notes: Complete for quality and load across sets.

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“Dirty Docket”
For time
30 x Medicine Ball Cleans (20/14lbs)
30 x Push-ups
30 x 1-arm Dumbbell Devil’s Press (50/35lbs)
30 x Walking Lunges (1xDumbbell)
30 x Sumo Deadlift High Pull (75/55lbs)
30 x Push Press (75/55lbs)
30 x Knees-2-Elbows
30 x 1-arm Dumbbell Snatch (50/35lbs)
30 x Push-ups
30 x Wallball (20/14lbs to 10/9ft tgt)

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example: 2-3 Rounds of 2 x Shuttle Runs or Row 250m + 5 x Push-ups + 10 x Light AKB Swings

Impact/Focus: Overhead Squat
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight.

6 Rounds, on the 2:30 of
Overhead Squat x 5-5-3-3-1-1

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“Spherical River”
For time vs. a 15:00 time cap
Row 500m
15 x Overhead Squat (95/65lbs)
15 x Pull-ups
Row 400m
12 x Overhead Squat (95/65lbs)
12 x Pull-ups
Row 300m
9 x Overhead Squat (95/65lbs)
9 x Pull-ups
Row 200m
6 x Overhead Squat (95/65lbs)
6 x Pull-ups

Notes: Scaling and additional 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

Impact/Focus: Clean Doubles & Singles
Warm-up sets & reps building to a starting weight;
Then…
10 Rounds, on the :90 of

Clean x 2-2-2-2-2-1-1-1-1-1 (Climbing across, tap and go sets as able)

Notes: Today’s Clean is received in the full squat position. Climb weight as able; touch and go sets encouraged, drop and reset as needed as load increases.

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“Hairy”
5 Rounds for time
10 x Sandball Over Shoulder (60/40lbs)
20 x Wallball (20/14lbs)
100ft x Bear Crawl

Notes: Example of scaled volume; 5 Rounds of 10 reps, 15 reps, 50ft per round. Additional scaling 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
*Jumprope (singles/run-in-place), Air Squat, Push-up, Hollow Rocks

Impact/Focus: Walkin’ Planks & Still Rings
Work through the following, alternating work/rest each minute per movement OR complete for quality open ended x objective number of rounds:

4 Rounds x 3:00 (1:00 per movement)
or
12:00 Running Clock x 4 Rounds for Quality

Task I.
5-10 x Weighted/Strict Ring Dips
+ Ring Support Hold to finish

Task II.
5-10 x Strict Knees-to-Elbows
or
Lateral Plank Walks (Bench) x 3L+3R

Task III.
10-15 x GHD Back Extensions

Notes:

Rotate each movement from interval to interval until all 4 Rounds are complete. Either hold to 1:00 intervals to work/rest for each of the three movements or complete open ended vs. 12 minutes for Quality, attempting to complete 4 Rounds total.

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“Split Personality”
AMRAP 8:00 of
10 x Toes-to-Bar
10 x Ring Dips
35 x Double-unders
(or 50 x Single-unders or 15 x Triple-unders)

Rest 2:00

AMRAP 6:00 of
7 x Toes-to-Bar
7 x Ring Dips
21 x Double-unders
(or 35 x Single-unders or 10 x Triple-unders)

Notes: Scaling 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

Impact/Focus: Hang Power Snatch + Power Snatch
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Progression Intentions for today’s lifting: “Position over the bar during the second pull and development/confidence in the Power receiving position.”

4 Rounds on the :90
2 x Hang Power Snatch

4 Rounds on the :90
1 x Hang Power Snatch +
1 x Power Snatch (touch and go)

Notes: Climb weight across sets or sustain at a challenging weight.

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“Flipsabella”
10 Rounds for time of

3 x Power Snatch (135/95lbs)
3 x Bar Facing Burpees
3 x Inverted Burpees

Notes: Scale to 7 Rounds or apply a 12:00 time cap for today’s training. This workout references the “Isabella” Benchmark WOD. Substitute Reverse Burpees for Inverted Burpees at 1:1 as needed.

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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: Rope Climbs, L-sits, Front Squats
5 Rounds, alternating between the following tasks per interval, each movement is allotted :90 to partition workloads or stop and rest once tasks are complete.

5 Rounds alternating between the following:
:90 to complete
1-3 x Legless Rope Climbs, Rope Climbs or Pulls to Standing
w/ L-sit Hang or Support x :10 to :15 seconds
:90 to complete
5 reps of Front Squat (Climb weight each round)

Notes: Each of the 5 Rounds is 3:00 total time… ie. :90 for the Legless Rope Climb and/or Scaled Pull Strength + L-sit Hang/Hold + :90 for the Front Squat. Set-up and plan for weight increases and time management. There should be extra time around the workload of each interval; scaling will assist in accommodating this volume target.

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“Slamberry Juice”
For time vs. a 15:00 time cap
7 x Rope Climbs
10 x Thrusters (75/55lbs)
25 x GHD Sit-ups
15 x Thrusters (75/55lbs)
50 x GHD Sit-ups
15 x Thrusters (75/55lbs)
25 x GHD Sit-ups
10 x Thrusters (75/55lbs)
50 x Slamball / 100 x Hammer Strikes

Notes: Scale weight to permit larger, unbroken sets of Thrusters as able. Increase load to 95/65 or 115/85lbs as needed. Rope Climbs will scale to 3 or 5 climbs, 12 x Pulls to standing, 21 x Strict Pull-ups (banded as needed), or 35 x Strict Ring Rows. Abmat sit-ups scale to 30 & 60 reps respectively. Additional points of performance and scaling (lasers point both ways…) will be covered during the whiteboard brief. Bring the lumber, Ninjas.

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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: Press
Warm-up Sets/Reps building to an intended starting weight.

Every 2:00 x 7 Rounds Total
Press x 3-3-3-3-3 reps (Climb weight as able)
Finish with: 2 sets of Push Press x 5-7 reps

Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range. Same weight as best Press or drop set (lower weight) as needed for two sets of Push Press x 5-7 reps to finish.

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“Christine”
Complete 3 rounds for time of
Row 500m
12 x Deadlift (Bodyweight)
21 x Box Jumps (24/20”)

Notes:

This is a benchmark WOD.
Reference “Christine” on 12.01.2022 by clicking link HERE.
Scaling and additional details will be covered during the whiteboard brief.

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Warm-up Drills
Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility

Impact/Focus: Bench Press
Warm-up sets and reps building to a 5 rep working weight to begin the following strength sets;

10:00 to complete
Bench Press 5-4-3-2-1 (*Climb weight across sets as able)

Notes: Today’s Bench Pressing could also be known as ‘Fouad Bait’. If time permits complete 1 x drop sets of 8-12 reps at 50% or less of working weight on the day.

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Hero WOD “SCOOTER”
For time
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)
25 x Burpee’s Box Jump (30/24″)
500m Dumbbell Run/Carry (35/20lbs)

Notes: Indoor Run = 50ft x 30 reps. Scaling and points of performance will be covered during the whiteboard brief.

“This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.

…First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire.

While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor’s degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate.
Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom.
While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23.

The Milley family knows Scott has gone “to a place where there is only glory.”

1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart.”

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