WOD & Blog

Warm-up Drills
I. Row 3:00
II. 3 rounds for quality of:
5 x Scapula Contractions
7 x Medicine Ball Cleans (40/20)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM 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 rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Fran”
21-15-9 reps for time
Thrusters (95/65lbs)
Pull-ups

Post scores to comments.

Skill Development
Max L-Sit (seconds) x 1:00
Rest 1:00
Max Reps GHD/Abmat Sit-ups x 2:00

“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:

1 x Clean and Jerk
2 x Muscle-ups
3 x Medicine Ball Cleans
4 x Wallball
5 x Push Press
6 x Pull-ups
7 x Box Jumps
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls
10 x Burpees
11 x KB Swings
12 x Handstand Push-ups

Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post times to comments.

Warm-up Drills
I. 2 Rounds of
Indoor 100m Run
15 x KB Sumo Deadlift High-Pull (24/16kg)
Indoor 100m Run
15 x KB Swing (24/16kg)
II. Mobility

“Ruinne”
4 Rounds of
Max Reps x Bench Press (1xBW)
Max Reps x H2H KB Snatch (32/24kg)

Post scores to comments.

“C2 1200m Time Trial”
For time
Row 1200m

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Skill Development
3:00 x AMRAP of
1 x Wall walks
1 x Abwheel/Barbell Roll-outs
Then…
8 Rounds of (:20 on x :10 rest)
Plank Drills (Prone, Left, Right Sides respectively for eight intervals each)

Warm-up Drills
I. Run 4-800m
II. 8:00 AMRAP
2 x Pistols (Non-dominant Leg)
2 x Pistols (Dominant Leg)
7 x Toes-2-Bar
III. Mobility

“Sweet-N-Lo”
For time
Run 200m
Then…
15-12-9-6-3 reps each of
Wallball (20/14lbs)
Burpees
Then…
Run 200m

Notes: Athletes looking to take the sting up to epipen levels are encouraged to challenge themselves with ‘Two-fer’ Wallballs and Unbroken/High-Speed Burpees.

Post times to comments.

“Temper Tantrum”
Complete as many repetitions as possible in 3:00 of
Sledgehammer Strikes (alt.sides as desired)
or
Jumping Slamball

Post scores to comments.

Skill Development
Mobilize, Rest, Myofascial Release Techniques.
Recover well and have some fun tonight, freaks!

Warm-up Drills
I. Speed Rope x 3:00
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus Training: Turkish Get-ups
Against a 12:00 Running Clock work up to and attempt to establish a Turkish Get-up Personal Record.

Notes: Successful lifts require one repetition executed on both Right and Left.

Post loads to comments.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Skill Development
3-5 Rounds for practice/familiarization
10 x Back Extensions (Snake)
10 x Hip Extensions
:20 x L-sit/Tuck Sit

Warm-up Drills
I. Row 3:00
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: Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM 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 rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

“Waterborne J.T.”
For Time:
Row 500m
21 x Push Press (115/75lbs)
21 x Ring Dips
21 x Pushups
Row 500m
15 x Push Press (115/75lbs)
15 x Ring Dips
15 x Pushups
Row 500m
9 x Push Press (115/75lbs)
9 x Ring Dips
9 x Pushups

Post scores to comments.

Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.

Weighted Pull/Chin-ups 5-3-3-2-1

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.

Post loads to comments.

“Crispy Chicken”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Snatches (135/95lbs)
10 x Burpee Box Jumps (24/20”)
15 x GHD/Abmat Sit-ups
Rest 3:00
Then…
Complete as many rounds/reps as possible in 8:00 of
5 x Handstand Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Cal Row

Post rounds/rep completed to comments.

Warm-up Drills
I. Row 2:00
II. 5:00 AMRAP
10 x Air Squats
2 x Turkish Get-ups (L)
2 x Turkish Get-ups (R)
III. Mobility

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as needed before completing the following workload.

Front Squat:
5 x 65%
5 x 70%
5 x 75%
5 x 80%
5 x 85%

Post loads to comments.

“Valencia”
Complete as many rounds/reps as possible in 14:00 of
50 x Double-unders
20 x Toes-to-Bar
10 x Clean & Jerk (135/95lbs)

Post rounds/reps completed to comments.

Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of:
5 x Deadlifts (45 lbs)
5 x Sumo Deadlift High Pulls
5 x Front Squats
5 x Push Press
III. Mobility

Impact/Focus: Bench Press 4-4-4-4-4
Warm up as needed before completing the following workload. Increase weights with each set, working as heavy as possible while maintaining proper form.

Bench Press 4-4-4-4-4

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“Black Lung”
Set the C2 Rower monitor to measure ‘average wattage’ and accumulate a total of 2500 watts in as few rounds as possible of
Row (1:00 on x :30 rest)

Notes: Attempt to produce as much power as possible (measured in watts) over the course of each 1:00 work interval. Add each round’s ‘average wattage’ score to those from previous rounds until a cumulative 2500 watts has been attained.

Post number of rounds to comments.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
5 x Push-ups
10 x Hollow Rocks (2ct)
15 x Wall Balls (20/14lbs)

Impact/Focus: Snatch EMOTM
Complete the following 3:00 EMOTMs detailed below. Each movement has three working sets.
EMOTM 3:00 x Power Snatch x 3
EMOTM 3:00 x Hang Power Snatch x 3
EMOTM 3:00 x Snatch x 2

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“Copernicus Vision”
For time
100ft Front Rack Lunges
18 x Handstand Push-ups
18 x Toes to Bar
100ft Front Rack Lunges
15 x Handstand Push-ups
15 x Toes to Bar
100ft Front Rack Lunges
12 x Handstand Push-ups
12 x Toes to Bar
100ft Front Rack Lunges
9 x Handstand Push-ups
9 x Toes to Bar
100ft Front Rack Lunges
6 x Handstand Push-ups
6 x Toes to Bar

Post times to comments.