WOD & Blog

Warm-up Drills
I. Row 3:00
II. 2 rounds of
8 x KB Swings (24/16kg)
8 x Hollow Rocks (2ct)
10 x Wall Squats
III. Mobility

Impact/Focus: Front Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Front Squats (115/75lbs). On the first minute perform one Front Squat, on the second perform two Front Squats, on the third minute perform three Front Squats… Continue climbing up the ladder in this manner until the number of Front Squats can not longer be completed in the one minute window of time allotted.

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“Rise Up”
3 Rounds for Max reps of
1:00 x Box Jumps (24/20”)
1:00 x TTB/K2E
1:00 x Deadlifts (225/155lbs)
1:00 x Double-unders
1:00 Rest

Post total reps completed to comments.

Skill Development
Accumulate 2-3:00 of ring support holds.

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Snatch 1RM
Warm-up as needed (3 sets of 3-5 reps) before working up to a new 1-Rep maximum personal record.

Snatch 1-1-1-1-1RM

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“Duraflame Gold”
21-18-15-12-9-6 reps for time
Reverse Wallball Shots (20/14lbs)
Clapping Push-ups

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Warm-up Drills
I. Speed Rope x 2:00
II. 6:00 AMRAP Rambo Run
III. Mobility

Impact/Focus: Thruster EMOTM
Every minute on the minute execute the following
2 x Thrusters (heavy)

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“Vim”
Complete as many rounds as possible in 16:00 of
5 x Handstand Push-ups
10 x L-sit Pull-ups
14 x DB Walking O.H. Lunges (50/35lbs)

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Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

Impact/Focus: Bench Press
Select one of the following Bench Press Options
I. 1-1-1-1-1RM
II. 3-3-3-3-3RM

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“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats

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

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Warm-up Drills
I. Tabata Speed Rope
II. 2 Rounds of
1 x Turkish Get-up
40ft x Overhead KB Portage
1 x Turkish Get-down
1 x KB Suitcase Deadlift
40ft x KB Suitcase Portage
III. 2 Rounds for Quality of
5 x KB Goblet Squats
5 x Power Jumps
IV. Mobility

“Icy-Rhea”
Complete the following for time
30 x KB American Swings (24/16kg)
Then…
10-8-6-4-2 reps each of
Jump Squats (95/65lbs)
Push Press (95/65lbs)
Then…
30 x KB Swings (24/16kg)

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Skill Development
3-5 Rounds of
5 x Barbell Row
21 x Abmat Sit-ups (Butterfly)

Warm-up Drills
I. Tabata Speed Rope
II. 5:00 AMRAP
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility

“Deadlift Deload”
Complete the following reps based off of your 1RM Deadlift.

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.

“Snow Day”
Complete as many rounds/reps as possible in 15:00 of
6 x Squat Cleans (135/95lbs)
12 x Toes-to-Bar
24 x Double-unders

Post rounds completed to comments.

Warm up Drills
I. Row 2:00
II. 5:00 AMRAP of
8 x KB Swings
10 x Pistols (5L/5R)
15 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the heaviest possible Barbell Complex below, where 15 total repetitions = a successful lift.

3 Sets of
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Rack Jerk

Notes: Weight cannot increase unless 3 sets of the 5 movements are completed ‘Unbroken’.

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”Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (135/95lbs)
Ring Dips
Box Jumps (24/20)

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Warm-up Drills
I. 3 x Suicide Sprints
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Olympic Lift EMOTM
Against a 20:00 running clock:
10:00 x Warm-up and work up to a heavy/1RM Clean or Snatch
Then…
10:00 EMOTM x Clean or Snatch (functional weight)

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“Jackie”
For time
Row 1000m
50 x Thrusters (45lbs)
30 x Pull-ups

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Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
5 x Hindu Push-ups (2ct)
7 x Toes-to-Bar
10 x Wallball (20/14lbs)
III. Mobility

“Bring Sally Up”
Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell.

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“Tiger Stripe”
50-40-30-20-10 reps for time of
Double-unders
Ring Push-ups

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Warm-up Drills
I. Run 400m (Indoor)
II. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (24/16kg)
III. Mobility

Impact/Focus: Split Jerk
Warm up as necessary before completing the following workload. Focus is on technique before increasing weights.

Split Jerk 3-3-2-2-1

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“Persistence Hunting II”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x KB Swings (32/24)
1:00 x Box Jumps (24/20)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.