WOD & Blog
Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift (Week 4)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from last week)
Notes: The initial % are based off of the 5RM that was established on 04.13.2018.
Post loads to comments.
“Hans Double”
Complete as many rounds/reps as possible in 8:00 of
10 x Burpees
25 x Double unders
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x Snatch Balance
5 x Power Snatch
:10 x Ring Support + 1 x Negative
III. Mobility
Impact/Focus: Weighted & Bodyweight Ring Dips
Athletes should select from the following options based on their current Ring Dip/Dip level of development.
*Warm up: 3 sets x 5 reps (un-weighted;strict)
I. Weighted Ring Dips: 5-5-3-3-1-1RM
II. Strict Ring Dips: 6 sets of 5-7 reps
III. Scaled Ring Dips Methods: 6 sets of 5-7 reps
Post loads to comments.
“Barring Party”
4 Rounds for time of
6 x Power Snatch (135/95lbs)
12 x Front Squat (135/95lbs)
18 x Ring Rows
Post scores to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Push Press (Week 4)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.
Push Press 5-5-5-5 (+5-10lbs heavier than last training)
Notes: The original workload should be based of a percentage of the 5RM established on 04.11.2018.
**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.
***Notations on linear programming for movements such as Back Squat, Pull-ups, Push Press, Ring Dips, and Deadlift will have notations for which week we are on that INCLUDES the original max establishment week as the first week of the program. Please make this mental note/logbook adjustment as needed so our crew can all follow along as astutely as able.
Post loads to comments.
“Flirty Thirty”
For time:
30 x Overhead Walking Lunges (45/25)
30 x Knees-2-Elbows
30 x GHD/Abmat Sit-ups
Run 400m
30 x GHD/Abmat Sit-ups
30 x Knees-2-Elbows
30 x Overhead Walking Lunges (45/25)
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Clean
5 x Push Jerk
10 x Push-ups
III. Mobility
Impact/Focus: Weighted & Deadhang Pull-ups
Athletes should select from the following options based on their current Pull-up level of development.
*Warm up: 3 sets x 5 reps (un-weighted)
I. Weighted Pull-ups: 5-5-3-3-1-1RM
II. Deadhang Pull-ups: 6 sets of 5-7 reps
III. Scaled Methods: 6 sets of 5-7 reps
Post loads to comments.
“Avidity”
Complete as many rounds and reps as possible (AMRAP) in 14:00 of
Power Clean x 2,4,6…(185/135lbs)
15 x Push-ups
Row 20kcal
Notes: Round one begins with 2 reps of Power Cleans and each subsequent round climbs by 2 additional repetitions. Weight scaling guidelines are 185, 155, 135lbs for the men and 135, 115, 95lbs for the women. Additional emphasis should be made on ideal Push-up movement positioning and execution. Attention to detail, freaks!
Post scores (rounds and reps/kcal) to comments.
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ANNOUNCEMENT: Our May on-ramp begins this Tuesday May 1st at 6PM! Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x KB Swings
10 x Goblet Squats
III. Mobility
Impact/Focus: Back Squat Week 4
Warm up as needed before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)
Notes: The initial % are based off of the 5RM that was established on 04.02.2018.
Post loads to comments.
“And Then…”
Complete for time
21-18-15-12-9 x Box Jumps (24/20)
15-12-9-6-3 x Handstand Push-ups
And Then…
50 x ‘American’ KB Swings (24/16)
Post times to comments.
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ANNOUNCEMENT: Our May on-ramp begins next Tuesday May 1st at 6PM! Tell your friends!
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
II. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from last week)
Notes: To determine today’s workload, athletes should use their 5RM established on 04.13.2018.
Post loads to comments.
“Focal Point”
Complete 3 rounds for time of
7 x Bar Muscle-ups
14 x Slamball (40/20)
21 x Thrusters (95/65)
Notes: Scaling for bar muscle-ups will be a 2:1 ratio of pull-ups.
Post times to comments.
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Warm-up Drills
I. Run 200m x 2
**Dynamic Warm-up Drills between efforts
II. Coach’s Choice
III. Mobility
Impact/Focus: Ring Dip EMOTM
Complete the following rep scheme of Ring Dips every minute on the minute (EMOTM) for 10:00.
Ring Dips 1-2-3-4-5-6-7-8-9-10
Notes: If an athlete fails to complete a given workload within the time limit they will begin at one rep the following round and climb from there for the duration of EMOTM.
Post reps completed to comments.
“Lunger”
AMRAP 16:00 of
9 x Burpee (w/ Jump to Bumper)
12 x Toes-to-Bar
15 x Bumper Plate Ground-to-Overhead (45/25lbs)
Run 200m
Notes: Scale load for the Bumper Plates as needed. Scaling the Toes-to-bar movement is as follows; Knees-to-Elbows is 1:1, Knee Raises & Supine Leg Raises will be 2:1. Yesssssssss.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility
Impact/Focus: Push Press (Week 2)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.
Push Press 5-5-5-5 (+5-10lbs heavier than last training)
Notes: To determine today’s workload, athletes should use their 5RM established on 04.11.2018.
**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.
***Notations on linear programming for movements such as Back Squat, Pull-ups, Push Press, Ring Dips, and Deadlift will have notations for which week we are on that INCLUDES the original max establishment week as the first week of the program. Please make this mental note/logbook adjustment as needed so our crew can all follow along as astutely as able.
Post loads to comments.
“Sling Steel & Loft Leather”
8:00 AMRAP (as many rounds and reps as possible) of
5 x Power Clean (185/135lbs)
15 x Wallball (20/14lbs)
Post scores (as rounds + reps) to comments.
ROMWOD
“It’s Already Inside”
Warm-up Drills
I. Run 400m
II. Dynamic Mobility/Coach’s Choice
III. Mobility
Impact/Focus: Pull-ups EMOTM
Complete the following rep scheme of strict dead hang pull-ups every minute on the minute for 10:00.
Pull-ups 1-2-3-4-5-6-7-8-9-10
Notes: If an athlete fails to complete a given workload within the time limit they will begin at one rep the following round and climb from there for the duration of EMOTM. Get some, freaks.
Post reps completed to comments.
“Interesante”
For time
Row 750m
2 Rounds of
10 x Handstand Push-ups
20 x GHD Sit-ups
Row 500m
2 Rounds of
10 x Handstand Push-ups
20 x GHD Sit-ups
Row 250m
2 Rounds of
10 x Handstand Push-ups
20 x GHD Sit-ups
Notes: Scaling for Handstand Push-ups to Stink Bugs or DB Seated Press is 1:1, GHD Sit-ups x 20 reps is Abmat Sit-ups x 30.
Post scores to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 3
Warm up as needed before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)
Notes: The initial % are based off of the 5RM that was established on 04.02.2018.
Post loads to comments.
“Alpha, Bravo”
Complete 5 rounds for time of
10 x Power Snatch (95/65)
40 x Double unders
Post times to comments.
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