WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Squat Therapy)
Impact/Focus: Back Squat
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. a 14:00 time cap
Back Squat 5-4-3-3-3 (cap at 75%)
Notes: Movement improvement at moderate load today. Cap the load at 75% of a recent 1rm for the sets of 3.
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“Burrrr-brah”
15:00 AMRAP of
9 x Pull-ups
12 x Push-ups
20 x GHD/Abmat Sit-ups
25 x Air Squats
Rest :30 between rounds.
Notes: Scaling movement or reps today should facilitate an ability to push the pace across the rounds with an increased effort until the final sprint to the time cap. Bring the lumber, Ninjas.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
“Turkey Shoot 2024”
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (30R+30L)
20 x Bumper Plate Devil’s Press (35/25lbs)
40ft x Handstand Walk/80ft x Bearcrawl/ 8 x Wallwalks
Run 400m w/ a Bumper Plate (35/25lbs)
100m x Burpee Broad Jumps
Post scores to comments.
Or…
“Team Turkey Shoot 2024”
Complete the following for time in teams of 2:
100 x Wallball (20/14lbs)
80 x American KB Swings (24/16kg)
120 x KB Goblet Walking Lunges (60R+60L)
40 x Bumper Plate Devil’s Press (35/25lbs)
80ft x Handstand Walk/Bearcrawl/Wallwalks
Run 400m w/ a Bumper Plate (35/25lbs)
200m x Burpee Broad Jumps
Notes: Athletes may break up the workload however they want provided each member of the team completes half of the reps shown. Each movement/task must be completed before moving onto the next. This excludes the run and burpee broad jump, which both members will need to complete (together is better). Additional Scaling and Points of Performance will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Strict Toes-to-Bar/Knees-to-Elbows & Dubs
7 Rounds on the 2:00
3,5 or 7 x Strict Toes-to-Bar or Knees-to-Elbows
+
Select one:
I. Double-unders x 20 (+10 reps each round)
II. Single-unders x 30 (+20 reps each round)
Notes: Athletes select 3,5 or 7 strict reps of Toes-to-Bar or Knees-to-Elbows before moving into an ascending volume of Double-unders or Single-unders. Continue attempting to complete the workload before the round expires.
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“Precede”
5 Rounds for time
vs. a soft 12:00 time cap
12 x Toes-to-Bar
12 x Burpees
Row 20/15kcal
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Benchmark Movement Primer
Deadlift, Bench Press, Power Clean movement review, set-up & warm-ups x 8:00
“Linda”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift (1.5 x Bodyweight)
Bench Press (1 x Bodyweight)
Squat Clean (.75 x Bodyweight)
Notes: Scaled percentages/weight guidance and points of performance for today’s benchmark WOD will be covered during the whiteboard brief. Recent Benchmark reference date: 12.28.2023.
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Skill Development
4 Rounds for Quality of
50 x Hollow Rocks
12 x GHD Back Extensions
*Post WOD Mobility & Cooldown efforts.
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean & Jerk
10 Rounds, on the :90 of
1 x Power Clean & Jerk
*Climb weight as able across sets.
Notes: Scaling details and Points of Performance will be covered during the whiteboard brief.
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“WGG”
For time
7-6-5-4-3-2-1 x Power Clean & Jerk (135/95lbs)
10 x Pull-ups
15 x Air squats
Notes: Additional scaling details and Points of Performance will be covered during the whiteboard brief.
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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Bench Press, ‘CHAD1000X’ Box Step-ups, Shoulder Taps
Warm-up & establish each minutes training task/objectives, then…
‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Work through the following three tasks, which alternate on the minute. Walks are for max distance in their respective minutes where 10ft = 1 rep; Hollow Rocks are a two count movement where each two counts is one rep.
4 Rounds of
1:00 x 5-7 reps of Bench Press (climb weight as able)
1:00 x Box Step-ups (40/30lbs @20/20″)
1:00 x Shoulder Taps (20/10 reps)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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“Scrupuluous”
For time vs. a 14:00 time cap
Row 1000/800m
Then…
5 Rounds as follows:
Wall Walks x 5-4-3-2-1
Knees-to-Elbows x 15-12-9-6-3
Notes: Inchworms or Scaled K2E movements 2:1 for today’s training; Scaled Wall Walks are 1:1. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility Emphasis)
Impact/Focus: Deadlift 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. a 15:00 time cap establish a new Deadlift 1RM
Deadlift x 1-1-1-1-1 … 1RM
Notes: Athletes should plan to hit 7 to 10 sets of 1 rep building to the best single for the day/PR. Finish with one light weight Drop-set at 40-50% of the best lift for 8-12 reps.
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“Moar Mistles”
12:00 AMRAP of
9 x Push-ups
12 x American KB Swings (24/16kg)
15 x Wallball (20/14lbs)
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief. Rx+ 12-15-21 reps respectively for some blackjack target practice. Get some, Ninjas.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility Emphasis)
Impact/Focus: Press 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. a 15:00 time cap establish a new Press 1RM
Back Squat 1-1-1-1-1…1RM
Notes: Athletes should plan to hit 7 to 10 sets of 1 rep building to the best single for the day/PR. Finish with one light weight Drop-set at 40-50% of the best lift for 8-12 reps.
Post loads to comments.
“Squabbles”
For Time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 30-25-20-15-10
Slamball (40/30lbs) x 30-25-20-15-10
Notes: Hammer Strikes for Slamball will be 2:1 for reps today. Additional Scaling and Rx+ guidelines will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Squat Therapy)
Impact/Focus: Back Squat 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. a 15:00 time cap establish a new Back Squat 1RM
Back Squat 1-1-1-1-1…1RM
Notes: Athletes should plan to hit 7 to 10 sets of 1 rep building to the best single for the day/PR. Finish with one light weight Drop-set at 50-60% of the best lift for 8-12 reps.
Post loads to comments.
“The Heel”
For time vs. a 15:00 time cap
Row 500m
25 x Burpees
15 x Bar Muscle-ups
25 x Burpees
Row 500m
Notes: Scaled movements and rep loads for the Bar Muscle-ups would be 25 x C2B Pull-ups, 30 x Pull-ups or Scaled Pull-ups, or 40 Ring Rows. Additional scaling details and Points of Performance will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean + Clean
7 Rounds, on the 2:00 clock
1 x Power Clean
+
1 x Clean (Squat)
*Climb weight as able across sets.
Notes: Perform one Power clean into one tap and go Clean (received in the Squat position). Additional scaling details and Points of Performance will be covered during the whiteboard brief.
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“FAFF”
For time, versus a 15:00 time cap
Clean (135/95lbs) x 1-2-3-4-5-6-7-8-9-10
Finish each round with:
20ft x Handstand Walk
Notes: Scale weight as needed to facilitate a Squat Clean movement; Scale to a Power Clean + Front Squat as applicable. 30ft Handstand Walks may be adjusted for distance or substituted with a 3 x Wallwalk assignment or Bear Crawls x 50ft. Rx+ should be performing 30ft of Handstand walks per round and may either go Squat Cleans at 155/105lbs or perform a Squat Clean & Jerk at the rx weight assignment. Additional scaling details and Points of Performance will be covered during the whiteboard brief.
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Skill Development
4 Rounds for Quality of
50 x Hollow Rocks
12 x GHD Back Extensions