WOD & Blog

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Power or Full Clean & Jerk
Warm-up sets/reps building to a starting weight before working through the following:

7:00 x 2 rep sets, building to a 2RM on the day
7:00 x 1 rep sets, building to a 1RM on the day

Post scores to comments.

“Splits”
8:00 AMRAP of
2 x Rope Climbs or 15/10 x Ring Rows
6 x Cleans (115/85lbs)

Rest 1:00

8:00 AMRAP of
6 x Push Jerks (115/85lbs)
10 x Toes-to-Bar

NOTES: Scaling for movement substitutions would carry a 1:1 rep conversion for today to elicit the pace and turnover on rounds intended across the two AMRAPs. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility

Impact/Focus: Back Squat
Warm-up Sets & Reps building to a starting weight for the first round of a heavy single rep; set-up with enough weights to change back and forth as needed from 1’s to 7’s etc.

6 Rounds, on the 2:00 of
Back Squat x 1-7-1-7-1-7
*Adjust weight across sets as needed, climbing through the single reps and sets of seven reps as able.

Post scores to comments.

“Filthy Fifty”
For time
50 x Box jumps (20/20”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (16kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders

Notes: Bring the lumber for this metcon Benchmark today, ninjas. This WOD may be performed vs a 20:00 or 30:00 time cap, or scaled to 30 reps per movement for athletes that are new to this longer ‘Chipper Style’ Benchmark. 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. Mobility

Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.
*Complete this as an E

MOTM format with assigned reps climbing or as Rx’d (for time).

I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.

II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.

III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fails per rung before moving onto the next task.

Post rounds completed to comments. If an evolution was completed, post time completed.

“Toe Jam Football”
15:00 AMRAP of
2-4-6-8-10 (+2 per round) x Shuttle Run (2x50ft)
16 x Dumbbell Snatch (35/20lbs)
10 x Lateral Burpees Over Dumbbell

NOTES: Rx+ complete a shuttle run portion as 200, 400, 600, 800m (add 200m per round). Dumbbell weights may be increase to 50/35lbs or scale lighter as applicable.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Strict & Kipping Pull-ups
Work through the following sets across 2:00 intervals; begin with Strict sets before moving into Kipping. Score the best number for each.

Every 2:00 x 7 Rounds
3 Rounds of
Max Reps x Strict Pull-ups, Strict Banded Strict Pull-ups, or Strict Ring Row
3 Rounds of
Max Reps x Kipping Pull-ups, Scaled Kipping Pull-ups or Ring Row
1 Final Round to accumulate
1:00 x Active or Passive Hang from Pull-up Bar

NOTES: Athletes may scale movements up to Chest-to-Bar, or add a weight vest/Med Ball to increase the challenge level of strict work.

Post scores to comments.

“Concrete Slippers”
4 Rounds for time
vs. an 18:00 time cap

Row 400/300m
10-20-30-40 x Wallball (20/14lbs)
10-20-30-40 x Reverse Crunches (MedBall Anchored)

NOTES: Anchor with a Medicine Ball between the hands in the supine position for the Reverse Crunches. If athletes are feeling squirrelly for this one they may include a 5th round and climb to 50 rep sets after the final row is complete. Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Lax Ball Drills (Tack n’ holds)
III. Dynamics & Mobility

Impact/Focus: Handstand Walking & Balance Skills/Primer
6 Rounds, on the 2:00 of
Select a Handstand Skill Option:
I. Nose-to-Wall Holds (from Wall Walks)
II. Shoulder Taps
III. Handstand Walks
+
Deadlift x 3-5 reps per round
*Climb weight across sets or sustain and prime for the subsequent MetCon.

NOTES: Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

“Gravel Pit”
10 Rounds for time vs. a 14:00 time cap
5 x Handstand Push-ups
7 x Deadlift (225/155lbs)
12 x Box Jumps (24/20″)

NOTES: Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Lax Ball Drills (Tack n’ holds)
III. Dynamics & Mobility

Impact/Focus: Rowing Efficiency & Power Output + Bench Press
6 Rounds, on the 2:30 of
Row 18/14kcal Row or 200/150m
Bench Press x 5-5-5-5-5-10+Reps
*Climb weight across sets

NOTES: Warm-up as needed and review/reinforce 1-3 points of performance to apply across the Rowing Efforts. Athletes will be encouraged to use wattage or power curve settings to see how well form and body position through tempo from the drive to the recovery portion of the Rowing cyclical movement. Whatever time remains after completing the Rowing piece is for the athlete to complete a 5 rep Bench Press set, Climbing in weight across rounds as able. The final set may be any drop weight set that lightens the load enough to permit ten or more reps to be completed.

Post scores to comments.

“A Fine Grit”
Complete for time vs. a 12:00 soft time cap
Sandbag/Ball to Shoulder x 21-18-15-12-9-6-3
Anchored Abmat Sit-ups x 21-18-15-12-9-6-3
Bodyweight Walking Lunges x 100ft per round

NOTES: Scale the load on the sandbag as necessary or modify the movement to adjust ROM if applicable; a squat clean sandbag to shoulder is also viable today during this MetCon. Set-up to reach and touch the wall or a Bench to encourage posture and core stability in the Abmat Sit-up. The walking lunges may be performed in place as back lunges; athletes may also upgrade to a shoulder racked or bear hug hold Sandbag carry for the lunges as the motivation strikes.

Post scores to comments.

Skill Development
3-4 Rounds for Quality (time permitting)
10/10/12 x Dumbbell, Barbell or Bodyweight Row
12-15 x GHD Back Extensions
:20 x L-sit hold
:20 x Side Plank (+10 Floor to Side Plank w/hips)

NOTES: Virtuosity through training variance in movements is the context for athletes to select their Pulling strength movement from the options above; to be covered during the brief.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then…
 2-3 Rounds of
10 x Air Squats
10 x Light AKB Swings
15 x Hollow Rocks

Impact/Focus: Power/Full Snatch 4×2,4×1
8×1
Warm-up sets/reps building to a starting weight before working through the following:

8 Rounds, on the :90
Power/Full Snatch x 2-2-2-2-1-1-1-1 rep

NOTES: Climb across as few or as many rounds as needed to find the best 2 rep and 1 rep sets possible for the day, repeat the effort as necessary across the remaining rounds.

Post scores to comments.

“Metamorphosis”
For time vs. an 18:00 time cap

Run 400m
10 x Snatch/Power Snatch (115/85lbs)
21 x Toes-to-Bar
10 x Snatch/Power Snatch (115/85lbs)
21 x Toes-to-Bar
10 x Snatch/Power Snatch (115/85lbs)
Run 400m

**Choose 10 x 50ft Shuttle Runs (out and back is one rep) or Row 500m in place of the 400m Run as needed for inclement weather.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility)
*Foam rolling and mobility drills emphasizing opening up all aspects of Overhead ROM.

Impact/Focus: Rope Climbs & Box Jumps/Overs/Unders
Warm up as needed before completing a 12:00 AMRAP for Quality of

Rope Climbs x 1-3 Reps
+
Box Jumps, Box Jump Overs or Over/Unders x 5-10 reps

NOTES: Scale Rope climbs as needed from modified height, Pulls-to-standing, through Ring Rows. Move with quality and strive for movement improvement across today’s Impact/Focus.

Post scores to comments.

“Gauntlets”
7:00 AMRAP of
7 x Burpees
7 x American Kettlebell Swings (24/16kg)

Rest 2:00

7:00 AMRAP of
60ft x 1-arm Suitcase Farmer’s Carry (50/35lbs)
7 x 1-arm Dumbbell Shoulder-to-Overhead (L)
7 x 1-arm Dumbbell Shoulder-to-Overhead (R)

NOTES: Switch sides as often as needed during the Suitcase Carry. Additional 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.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Double-unders & Handstand Skills
Select one of the following options and work through alternating intervals of Jumprope & Inversios tasks shown below.

6 Rounds of
1:30 x Jump Rope
(pace work/rest across the minute)
+
1:00 x Handstand Push-ups, Skills & Drills
(interpret as :30 seconds work x :30 seconds rest)

NOTES: Double-unders & Single-unders … Establish a set & rep target to hit 1-3 times per minute of work OR attempt to complete a steady minute of rope work. Pace work & rest efforts during each minute allotted for Jump Rope as needed. Additional guidance will be covered during the whiteboard brief. Handstand Skills & Drills … I. Handstand Push-ups, II. Kick-up to Wall + Holds, III. Freestanding Kick-ups to Hanstand Holds and IV. Handstand Walks. Select a repeatable task and complete for quality during the inversion sets.

Post scores to comments.

“Wind Chimes”
5 Rounds for time
vs. a 12:00 time cap

21 x Double-unders
10 x Front Squat (95/65lbs)
15 x GHD Sit-ups / 21 x Abmat Sit-ups

NOTES: Scale to 21 x Single-unders or Rx+ at 42 x Double-unders per round. Front Squat loads may scale up or down. Scaling, training intentions and additional details will be provided 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
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then…
2-3 Rounds of
10 x Air Squats
10 x Light AKB Swings

Impact/Focus: Power Clean & Jerk
Warm-up sets/reps building to a starting weight before working through the following:

7 Rounds, on the :90
Power Clean & Jerk x 1 rep

*Climb to the best 1 rep possible for the day, repeat the effort as necessary across the remaining rounds as applicable.

Post scores to comments.

“Scrupulous”
15:00 AMRAP of
3 x Pull-ups
6 x Push-ups
9 x Air Squats

NOTES: Scaling/Rx+ for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.

Post scores to comments.