WOD & Blog

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: Power Snatch 80-90%
PVC/Barbell warm-up and Technique Review: Passthroughs, Overhead Squat, Power Snatch
Build from an empty barbell up to an appropriate working weight; 80% for doubles, up to 90% for singles (of a 1RM) would be the ideal target percentage workloads for today.

10 Rounds, on the :75 of
Snatch 2-2-2-2-2-1-1-1-1-1

*Sustain 80% x 2’s, 90% x 1’s as able)

Notes: Technique development may dictate lighter working loads and movement modifications. Newer athletes that are competent with the movement execution may opt to climb and find a functional 1RM on the day; provided performing the heavier, more challenging lifts does not compromise the integrity of the Snatch points of performance.

Post scores to comments.

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

3-6-9 … (+3 reps per round) x Power Snatch (95/65lbs)
3-6-9 … (+3 reps per round) x Ring Dips
10-20-30 … (+10 reps per round) x Double-unders

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
3-5 Rounds or 8:00 working for quality
10-15 x GHD Back Extensions
5L+5R x Lateral Plank Pivots (Floor or over Bench)
Low Plank KB/DB Row (Bench for elbow/arm support)

Notes: Set-up a GHD for Back Extensions, grab a light Kettlebell and a Bench; use these unique tools to put some extra fun into the back end of today’s training.

Post scores/training completed to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Row & Medicine Ball Cleans
7 Rounds, each vs. a 2:00 Running Clock

Row 250/200m
Immediately upon finishing the Row perform:
10 x Medicine Ball Cleans (20/14lbs)

*Time remaining is earned Rest Time.
**Build pace to max effort, reference :40 x :20 interval training to establish a target metric for efforts.
***Rx+ 10 or more reps, unbroken, touch and go.

Post scores to comments.

“Lil K-Cup”
8 Minute AMRAP of
10 x Wallball (20/14lbs)
5 x Burpees

Notes: After working the redline of effort and slugging through a Foundational Movement like the Medicine Ball Clean primes for this 8 minute sprint test; regarding transference of movement priorities from the Medicine Ball Clean to the Wallball as well as finding the best pace possible to max the score across Burpee sets.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

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

Every 2:00 x 7 Rounds Total
Push or Split Jerk x 3-3-2-2-1-1-1

Post scores to comments.

“Elfabits”
Complete for time
15-12-9-6-3 x Pull-ups
15-12-9-6-3 x Handstand Push-ups
20 x GHD / 25 x Abmat Sit-ups

Notes: Kipping emphasis and movement development effort for the HSPU today. Points of performance, scaling and training guidance will be covered during the whiteboard brief. Rx+ 21-18-15-12-9 reps per round for HSPU and Pull-ups (C2B or Bar Muscle-ups) with the core workload remaining 1:1.

Post scores to comments.

Skill Development
Time Permitting:
3-5 Rounds or 8 to 10:00 working for quality
10-15 x GHD Back Extensions
1:00 x Plank (high/low on Bench or Floor)
1L+1R sides x Lateral Plank Circuit (Floor or Bench)
Low Plank KB Row (Bench for elbow/arm support)

Notes: Set-up a GHD for Back Extensions, grab a light Kettlebell and a Bench. Some extra fun available on the back end of the Rowing Hell-ervals above; Yahtzee.

Post scores/training completed to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat
Warm-up Sets/Reps building to an intended starting weight.

Every 2:00 x 5 Rounds Total
Back Squat x 3-3-3-3-3 reps (Climb weight as able)

Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range. Movement quality and position integrity at depth will be prioritized from warm-up through working sets. Newer athletes will be prioritizing movement compentency & a squat primer for the subsequent Benchmark, “The Chief”.

Post scores to comments.

“The Chief”
Complete 5 Rounds of
3:00 AMRAP x 1:00 Rest

3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take good notes on scaling details/scores for future benchmark comparisons and references. Link to 07.25.2023 “The Chief” found HERE.

Post scores for five AMRAPs to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: HSPU & Shuttle Run Ladder
Every :75 seconds complete the following until unable to accomplish the workload within the interval time limit;

5 x Handstand Push-ups / 2 x Wall Walks
+
50ft Run x 1,2,3,4,5…+1 each round.

Notes: Scaling for movements and inversion assignment volume will be covered during the whiteboard brief.

Post scores to comments.

“F-word Friday”
For time

50 x Slamball / 100 x Hammer Strikes
Then…
4 rounds of
10 x Front Squat (75/55lbs)
10 x Sumo Deadlift High-Pull (75/55lbs)
Then…
8 x Wallwalks

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Turkish Get-ups, DB Thrusters & DB Snatch
Warm-up x 2-3 sets of each movement, then…
Triple Alternating EMOTM of

Every 1:00 x 12 Rounds (minutes) total work through the following

1:00 x 2-4 x Turkish Get-ups
1:00 x 5-10 x 1-arm DB Snatch
1:00 x 5-10 x 1-arm DB Thruster

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. Bring the lumber for this one, Ninjas.

Post scores to comments.

“Sharks & Aligators”
7:00 AMRAP of
14 x 1-arm Dumbbell Thruster (7L+7R)
7 x Burpees

Rest 1:30

7:00 AMRAP of
14 x 1-arm Dumbbell Snatch (7L+7R)
21 x Mountain Climbers

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Muscle-up Strength, Skills & Drills
Every 2:00 x 6 Rounds complete one of the following assignments;

I. Strict Pull-ups & Dips x 6+6
II. Low Ring Transition + Dips x 3+6
III. Jumping Ring Muscle-ups x 3-5
IV. Ring Muscle-ups x 3-5

Notes: Training points of priority will be on the False Grip for Ring Work & the pull/kip to transition for Bar and Rings.

Post scores to comments.

“Hammer & Kale”
7 Rounds for time of
5 x Power Clean (135/95lbs)
10 x Toes-to-Bar
30 x Double-unders

Notes: 12:00 time cap. Scaling for load on the Power Cleans, Singles for Double-unders (30 to 50 reps per round), and K2E’s, Hanging Knee Raises, or Supine Leg Raises for Toes-to-Bar. Scaled volume options may be 5 Rounds for time or adjust rep load at 7 Rounds to 3,7 and 30-50 single-unders for newer athletes. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Erg Intervals
Rower review today: Damper & footpad set-up, PEMDAS for the Drive and Recovery parts of the Rowing sequence (legs lean arms, arms lean legs), goals via stroke per minute applications (22-26), using a personal record or average pace to hold consistent work interval efforts.

10 Rounds, for total distance completed + best/worst intervals
:40 x Maximum Effort Row (meters)
:20 x Rest

Post scores to comments.

“Spelunktious”
For time
(vs. a 12:00 time cap)

21-15-9 kcal/reps of
Row (kcal)
Box Jumps (24/20″)
Push Press (95/65lbs)

Notes: Scale Box Jump height or substitute as needed; maintaining a priority of jumping workload and training before switching out for a step-up option. Adjust weight as needed for the Push Press movement (Barbell). Rx+ 27-21-15-9 reps for time, Box Jumps (30/24″), Push Press @135/95lbs.

Post scores to comments.

Skill Development
Time Permitting:
3-5 Rounds or 8 to 10:00 working for quality
10-15 x GHD Back Extensions
1:00 x Plank (high/low on Bench or Floor)
1L+1R sides x Lateral Plank Circuit (Floor or Bench)
Low Plank KB Row (Bench for elbow/arm support)

Notes: Set-up a GHD for Back Extensions, grab a light Kettlebell and a Bench. Some extra fun available on the back end of the Rowing Hell-ervals above; Yahtzee.

Post scores/training completed to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Snatch Complex
Movement Review, Warm-up Progressions and Barbell Sets/Reps building to a starting weight for the following complex.

7 Rounds, on the 1:30 of
1 x Power Snatch
1 x Overhead Squat
1 x Snatch (ie.Full/Squat)

Notes: Complete the three movements as one complex. Resting with the bar overhead or in the hang position when mid set is viable.

Post scores to comments.

“Turkey Grease”
15:00 AMRAP of

10 x Pull-ups / Ring Rows
15 x Push-ups
20 x GHD / Abmat Sit-ups (Unanchored)
25 x Air Squats
30 x American KB Swings

Notes: Scaled movements are 1:1 for repetition conversions. Newer athletes or those focusing on reinforcing the applied intensity aspect of today’s training may benefit from a :30 to 1:00 rest after the completion of each round; additional points of performance and training guidance will be covered during the whiteboard brief.

Post scores (rounds & reps completed) to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

“Turkey Shoot 2022”
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (30R+30L)
20 x Bumper Plate Devil’s Press (35/25lbs)
40ft x Handstand Walk/80ft x Bearcrawl/ 8 x Wallwalks
Run 400m w/ a Bumper Plate (35/25lbs)
100m x Burpee Broad Jumps

Post scores to comments.

Or…

“Team Turkey Shoot 2023”
Complete the following for time in teams of 2:
100 x Wallball (20/14lbs)
80 x American KB Swings (24/16kg)
120 x KB Goblet Walking Lunges (60R+60L)
40 x Bumper Plate Devil’s Press (35/25lbs)
80ft x Handstand Walk/Bearcrawl/Wallwalks
Run 400m w/ a Bumper Plate (35/25lbs)
200m x Burpee Broad Jumps

Notes: One partner works while one rests, divide workload any way between the two athletes, complete each movement before moving onto the next. There will be incentive points, scaling considerations, and logistics (BAMCIS) covered during the whiteboard brief.

Post scores to comments.