WOD & Blog
Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Press
III. Mobility
Impact/Focus: Power Clean EMOTM
Movement Review/Instruction and Warm-up before completing the following workload every minute on the minute for 10:00.
2 x Power Cleans (75-85% 1RM)
Notes: Take 75-85% of your 1RM Power Clean from last week (11.13.2014) and every minute on the minute execute 2 ”Unbroken” repetitions with the strictest adherence to those principals of movement each athlete happens to be focusing on developing today.
Post loads to comments.
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
“Ante Up”
Complete 4 rounds of
1:00 x ‘American’ KB Swings (32/24)
1:00 x Box Jumps (24/20)
1:00 x Ring Dips
1:00 x Row (Cal)
Rest 1:00
In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Total your points and post them to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Overhead Squat
Warm-up as needed before completing the following workload.
Overhead Squat 5-5-5-5-5
Post loads to comments.
Impact/Focus #2: Snatch Grip Deadlift
Movement instruction/review before warm-up sets.
Snatch Grip Deadlift 3-3-3-3-3
Notes: Hook Grip…
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WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Speed Rope 2:00
II. 3 rounds of
7 x KB Swings
7 x Hindu Push-ups
7 x Hollow Rocks
III. Mobility
Impact/Focus: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 3-3-3-3-3 (Tempo 12X1)(Aim for 5-10lbs more than 11.05.2014)
Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE
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“Weightless Flutter”
Complete 5 rounds for time of
8 x DB Snatch (50/35)(Each Arm Alt.)
10 x Ab Roll-outs
40 x Double unders
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 5:00 AMRAP of
5 x Ring Rows
10 x Supermans
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3×3 x 90%
Post loads to comments
“Bar Gauntlet”
Complete as many rounds/reps as possible in 10:00 of
3-6-9-12…etc. of
Thrusters (95/65)
Pull-ups
Post total number of repetitions completed to comments.
Skill Development
Accumulate 3:00 of Ring Support Hold
Warm-up Drills
I. Row 2:00
II. 3 rounds of
4 x Turkish Get-ups (2L/2R)
6 x KB Swings
8 x KB Press (4L/4R)
III. Mobility
Impact/Focus: Press Deload
Complete the following reps based off of your 1RM Press.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Going the Distance”
Complete as many rounds/reps as possible in 5:00 of
10 x KB Swings
100ft Bear Crawl
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
15 x Wallball (20/14)
100ft Farmers Walk (32/24)
Post rounds/reps completed to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP
5 x Medicine Ball Cleans (40/20)
7 x Box Jumps (20″)
10 x Hollow Rocks
III. Mobility
Impact/Focus: M.E. Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Notes: Athletes will participate in movement review/instruction prior. Work up to a heavy/PR single rep Power Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. The Power Clean is received in the above the parallel squat position.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Level Playing Field”
Complete the following for time
15 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
12 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
9 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
6 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
3 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
Post times to comments.
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Thank you to those athletes who came for yesterday’s Veteran’s Day Hero WOD “Zimmerman”. We’re proud of everyone for the effort you gave.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Front Squat
Warm up as needed before completing the following workload.
Front Squat 2-2-2-2-2 (Ascending Weight)
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
After movement review/instruction athletes will work through the following sets/reps focusing on footwork. Increase weights as form allows.
Push/Split Jerk 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 of Metabolic Conditioning
Today we honor all those that have served! We want to thank all the members of the military for their service to our country.
Warm-up Drills
I. Row 750m
II. 3 rounds of
7 x Ring Rows
7 x Deadlift
7 x Press
III. Mobility
“Zimmerman”
Complete as many rounds as possible in 25 minutes of:
11 x Chest-2-Bar Pull-ups
2 x Deadlifts (315/225)(or 75-80% of 1RM)
10 x Handstand Push-ups
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
Post rounds completed to comments.
Skill Development
5 Rounds for quality of
Row 200m
10 x GHD/Abmat Sit-ups
Happy 239th Birthday to the United States Marine Corps.
REMINDER: Normal Hours on Veteran’s Day
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Complete the following workload based off your current 1RM Back Squat.
5 x 45%
5 x 55%
3 x 65%
4×3 x 85%
Post loads to comments.
“Bodyweight Sprint”
Complete 5 rounds for time
12 x Toes-2-Bar
15 x Dynamic Push-ups
Run 200m
Post times to comments.
Skill Development
Mobilize and Recover in preparation for tomorrow’s Hero WOD.
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
10 x Wallball (20/14)
10 x Push-up
10 x Hollow Rocks
III. Mobility
Impact/Focus: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
“Pyramid Scheme”
Complete for time
10 x Handstand Push-ups
20 x Pull-ups
30 x Box Jumps (24/20)
40 x Wallball (20/14)
50 x Double-unders
40 x Wallball
30 x Box Jump (24/20)
20 x Pull-ups
10 x Handstand Push-ups
Post times to comments.
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