WOD & Blog

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

“Three Squared”
Three rounds of max reps

1:00 x Pull-ups / Ring Rows
1:00 x Box Step Ups
1:00 x Abmat Sit-ups
1:00 x Rowing (kcal)
1:00 x Rest

Immediately into:
Versus a 10:00 Running Clock build to the best single rep Power or Full Clean;
athletes may warm up prior to the workout but all bars begin empty for this part of the metcon.

NOTES: Additional scaling and loading percentages based on 1RM for weight assignments will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Bar and Bell Interval Strength Conditioning
5 Rounds, on the 3:00

I. Push Press x 3 reps per round
*70-80% range of a 1RM.

II. Russian KB Swings x 10 reps
*climb weight each round as able.
-or- Single Arm KB Swings (or KB Snatch)
*w/ Hand to Hand switch to alternate arms.

III. 16-20 x Leg Raises over Dumbbell
-or- L-sit or Scaled L-sit holds
*L-sits on Floor, Paralettes, Rings, or Rig.

NOTES: Scaling & additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Lil Posei(don)”
For time
21-18-15-12-9-6-3 reps of

Handstand Push-ups / Push Press (95/65lbs)
Medicine Ball Cleans (20/14lbs)

NOTES:

General Scaling example overview;
(21-18) 15-12-9-6-3 reps of

Scaled Handstand Push-ups, Push-ups, or Push Press (65/45lbs)
Medicine Ball Cleans (14/10lbs)

Skill Development
4 Rounds of
15 x GHD Sit-ups
12 x GHD Back Extensions

Warm-up Drills
I. 2 Rounds of
Row 15/12kcal
6 x Dynamic Movements
6 x Inchworms
12 x Hollow Rocks
II. Mobility

Impact/Focus: Fast Lift Tuesday
Warm-up as needed before working through the following sets and reps
10 Rounds, on the 90 of
Tempo Power Clean + Power Clean
-or-
Hip Snatch + Snatch

NOTES: Build to a working weight above 50% of a 1RM or climb across to the best/challenging weight possible on the day.

Post scores to comments.

“Pressure System”
10:00 AMRAP of
10 x 1-arm DB Hang Power Clean & Jerk (50/35lbs)
10 x Burpees (Over Dumbbell)
30 x Double-unders

NOTES: Mix it up today by performing lateral hops over the dumbbell (2 count movement) or Broad jumps for 100ft per round in place of the jumprope today. Scaling & additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. 2 Rounds of
Row 15/12kcal
6 x Dynamic Movements
6 x Inchworms
12 x Hollow Rocks
II. Mobility

Impact/Focus: Back Squat ‘Top to Drop’
Warm-up as needed before working through the following sets and reps
Against an 18:00 Running Clock
Back Squat
3 x 70%
3 x 75%
3 x 80%

Then…
Take 65-75% of the final set of three reps and complete the following ‘Drop Sets’
3 sets x 10 reps

Post scores to comments.

“Mt. Vesnoozius”
3 Rounds for time of

Run 400m
21 x Ring Rows -or- 15 x Pull-ups
42 x Mountain Climbers
21 x Slamball -or- Hammer Strikes (x2 reps)

NOTES: Scaling & additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Muscle Ups & Rope Climbs
10:00 Running Clock to work through an AMRAP for quality of
2-4 x Muscle Ups or Scaled Muscle Ups (Bar or Rings).
-or-
1-2 x Rope Climbs / 2-4 x Pulls to Standing

Rest 1:00 between sets.

NOTES: Additional scaling, points of performance and training intentions will be covered during the whiteboard brief.

Post scores to comments.

“Baby Goats”
AMRAP 12:00 of
40 x Walking Lunges (bodyweight)
30 x Knees to elbows / Vups / Hollow Rocks (2ct.)
20 x Thrusters (45/35lbs barbell)
Row 250m

NOTES: Additional scaling, points of performance and training intentions will be covered during the whiteboard brief. Get some, Freaks.

Post scores to comments.

Skill Development
4 Rounds of
12-15 x GHD Hip & Back Extensions
8 x Inverted or Reverse Burpees
(handstand fun is optional add-on)

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Lifting Ladder
8:00 x Warm-up Sets/Reps for the following Ascension Ladder AMRAP

12:00 Running Clock of

1,2,3… +1 rep per round x
Deadlift (225/155lbs)
1,2,3… +1 rep per round x
Bench Press (135/95lbs)

NOTES: Additional scaling and loading percentages based on 1RM for weight assignments will be covered during the whiteboard brief.

Post scores to comments.

“Motley”
For time
10-20-30-40 reps of
Air Squats
Abmat Sit-ups
American KB Swings (24/16kg)

NOTES: Additional scaling, points of performance and training intentions will be covered during the whiteboard brief. Get some, Freaks.

Post scores to comments.

Warm-up Drills
I. 2 Rounds of
Row 15/12kcal
6 x Dynamic Movements
6 x Inchworms
12 x Hollow Rocks
II. Mobility

Impact/Focus: Pull, Crawl & Hop
5 Rounds, on the 3:00

Strict Pull-ups x 3,5 or 7 reps
Bear Crawl x 20ft
Reverse Bear Crawl x 20ft
Jump Rope Skill Practice in the time remaining

NOTES: Scaling & additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Fall Ballin”
5 Rounds for time of

Pull-ups x 15-12-9-6-3
Wallball x 20-20-20-20-20
Double-unders x 35-35-35-35-35

NOTES:

Scaling approach overview for today;
Pull-ups x 12-9-6-3
Wallball x 15-15-15-15
Doubles/Singles x 20/70 reps per round

Post scores to comments.

Warm-up Drills
I. 2 Rounds of
Row 15/12kcal
6 x Dynamic Movements
10 x Power Snatch
10 x PVC Passthroughs
II. Mobility

Impact/Focus: Power Snatch 10×1
10 Rounds, on the :75 of
Power Snatch x 1 rep

*Emphasis on Technique, Acceleration/Power, or Load; athletes will work at the same weight across each of the 10 rounds.

NOTES: Scaling, weight climbing guidance and additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Global Warming”
18:00 AMRAP of
5 x Handstand Push-ups -or- 10 x Push-ups
10 x 1-arm Dumbbell Snatch (50/35lbs)
15 x Box Jumps (24/20″)
Row 20/12 kcal

NOTES: Scaling options and additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

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Warm-up Drills
I. Run 400m or Row 500m
II. Mobility
1:00 x Seal Stretch (shins against wall option)
1:00 x Lunge with Rotation
1:00 x Pigeon (standing or supine)
1:00 x Seated Straddle
III. Mobility Drills

“Antifreeze”
12:00 AMRAP of
5-10-15-20-25 (+5 reps/round) x Wallball (20/14lbs)
Run 200m

Post scores to comments.

Impact/Focus: Functional Ops
Vs 15:00 Running Clock

Athletes may choose one of the following post metcon lifting tasks: complete a set every 2-3 minutes focusing on consistent form and mechanics before increasing weight.

5 rounds of the Function Complex:
1 x Deadlift
1 x Power Clean
20ft x Front Rack Carry

Or

7 Rounds of
2 x Deadlifts

Post scores to comments.

Skill Development
4 Rounds for Quality of
20 x Hollow Rocks
12 x GHD Back Extensions
:30 x Low Plank