WOD & Blog

Announcement: Our Next On-Ramp Start Dates and Course Infofor Sign-up July 7th, 2019: learn more by clicking HERE.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility
IV. Clean & Jerk Barbell Warm-ups, PVC Drills for footwork technique

Impact/Focus: Push Jerk Doubles from the Deck
Warm-up with 3 sets of the assigned barbell complex below; build to 70-80% range of last weeks numbers and complete 8 Rounds Every :75 seconds.

1 x Clean (Full or Power)
+
2 x Jerk
(70-80%1RM)

Notes: The weights determined today are based upon last Friday’s established best lift (or recent C&J 1RM). Scale loads accordingly to facilitate the development emphasis of the lift’s overhead portion.

Post scores to comments.

“Sandlot”
20:00 AMRAP of
1 x Rope Climb
Max Reps Handstand Push-ups
Run 400m

Notes: Scaling to Pull-ups and assisted Pull-ups is 5 reps per Rope Climb. Scaled Rope Climbs with a knotted rope are 1:1, Pulls to standing are 2:1.
Scaled HSPU movements are 1:1 for max rep set attempts per round.

Post scores to comments.

Announcement: Our Next On-Ramp Start Dates and Course Infofor Sign-up: learn more by clicking HERE.

Warm-up Drills
I. Run 400m
or
Jump Rope 2:00
II. 2 Rounds of
5 x Push-ups/Scaled Push-ups
10 x Air Squat (Squat Therapy)
10 x Tuck-ups/V-ups
III. Mobility, Dynamic Drills & Yoga Poses

Impact/Focus: Back Squat Triples Every 2:00
Against a 15:00 running clock, warm up as needed before building to a heavy triple for Back Squat.

Back Squat Warm-up Sets x 3 reps each, climb to 70% of a 1 rep to begin the following workload.

Back Squat 3-3-3-3-3 (climb weight as able)

Notes: Box Squat set-up and drills to emphasize form and balance in the Back Squat movement will be applied through warm-up and applied training.

Post loads to comments.

“Liger Stripes”
7 Rounds for time of
30 x Double-unders
10 x Ring Push-ups

Notes: Scaling today for Push-ups and Single-unders will be 1:1 and 2:1 (10 reps scaled, 60 reps scaled).

Rest 3:00 before moving into Skill & Accessory Training

Skill Development & Accessory Training
5 Rounds for quality of
Max Reps x Strict Toes-2-Bar/Knees-2-Elbows/V-ups

Notes: Ensure a negative, if possible is controlled during these movement sets. Kipping should only be utilized during the last two sets as determined by individual capacity for the workload. Smooth is fast, ninjas.

Warm-up Drills
I. Run 200m or Row 2:00
II. Dynamic Drills
III. Mobility

Impact/Focus: Turkish Get-ups & AKB Swings
Complete the following vs 12:00 for quality

10 x Turkish Get-ups 5L+5R
10 x AKB Swings

8 x Turkish Get-ups 4L+4R
10 x AKB Swings

6 x Turkish Get-ups 3L+3R
10 x AKB Swings

4 x Turkish Get-ups 2L+2R
10 x AKB Swings

2 x Turkish Get-ups 1L+1R
10 x AKB Swings

Notes: Climb weight as able, or sustain a heavy challenging weight for the entirety of the sets/reps assigned. Alternate L and R repetitions for the Turkish Get-ups.

Post scores to comments.

“Threepeat”
Three rounds for time (15:00 time cap) of
Row 500m
35 x Wallball (20/14lbs)
25 x Anchored Abmat/GHD Sit-ups

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Snatch 10 x 1 Every :75
Complete the following 1 x Snatch workload every :75 for 10 rounds total (passes through the full squat).

Every :75 perform

1 x Snatch for 10 Rounds

Notes: Climb in weight as able. Prior to the intervals at 1 x Snatch (FULL) we will work through PVC & Barbell Snatch Drills and Warm-up sets; Full Snatch Technique Emphasis.
‘No-Misses’ Challenge = Complete all ten rounds at the same weight; 80-90% range of a 1RM.
The recent WOD post for 02.11.2019 Full Snatch 10×1 found HERE for referencing scores/weights and 1RM info.

Post scores to comments.

“Anti Gravity Boots”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jumps (24/20”)

Notes: Scale today’s Pull-ups to Ring Rows or Jumping Pull-ups at 1:1 conversion for repetitions.

Psssst… Strict Pull-up work approaches; spoiler alert.

Post times to comments.

Skill Development & Accessory Training
Optional, time permitting; select any or all of the following and complete for quality:

A. 12-20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.

B. 2:00 x Ring Support or Plank Hold
(practice incorporating variations, including L-sit work; example 6 sets of :10 x L-sit + :10 Ring Support)

C. GHD/Abmat Sit-ups + Back Extensions
5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.
Breathing techniques during range of motion during GHD movements or modified range of motion specifics to movement development are examples of relative priorities for training consideration over a high volume selection.

Warm-up Drills
I. Run 400m
II. Barbell Warm-up
2 Rounds
5 x Deadlift
5 x Barbell Row
5 x Hang Power Clean
5 x Front Squat
5 x Shoulder Press
III. Dynamic Movements & Yoga Poses
IV. Static Mobility

Impact/Focus: Barbell Shoulder Press
Warm-up with 3 sets of 3 reps, climbing in weight with conservative jumps in order to preserve movement points of performance. After warming up work through the following six sets of Barbell Shoulder Presses (10:00 time cap), increasing weight provided standards of movement are maintained.

Shoulder Press 5-5-3-3-1-1

Post scores to comments.

“Salmon Ladders”
Versus an 18:00 total time cap complete the following for total reps at the time cap.

30 x Power Cleans (135/95lbs)
-Bar Facing Burpees x  20
30 x Front Squat (135/95lbs)
-Bar Facing Burpees x 15
30 x Windshield Wipers (15L+15R)
-Bar Facing Burpees x 10
30 x Windshield Wipers (15L+15R)
-Bar Facing Burpees x 15
30 x Front Squat (135/95lbs)
-Bar Facing Burpees x 20
30 x Power Cleans (135/95lbs)

**Run at the following time hacks: 2:00, 6:00, 10:00, and 14:00.

Notes:
– Score as reps achieved; where each run is equal to 1 rep added to the Barbell and Bar Facing Burpee rep load.
– Barbell weight guidelines are 135/95lbs, scale load accordingly to ensure the same load is accomplishable for each of the three movements shown.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility
IV. Clean & Jerk Barbell Warm-ups

Impact/Focus: C&J 1RM Versus 10:00
Warm-up with 3 sets of 2-3 reps each; build to 60% range to begin the 10:00 clock to max.

Clean (Full or Power) & Jerk
Climb as able across sets within the time cap.

Notes: Establish load day or personal record for the Clean and Jerk while also establishing an understanding of a functional working weight for shoulder to overhead strength training which is imminent and upcoming.

Post scores to comments.

“TGIF”
Complete for time
21 x Sumo Deadlift High-Pull (95/65lbs)
21 x Overhead Squat (95/65lbs)
Run 200m
15 x Sumo Deadlift High-Pull (95/65lbs)
15 x Overhead Squat (95/65lbs)
Run 400m
9 x Sumo Deadlift High-Pull (95/65lbs)
9 x Overhead Squat (95/65lbs)
Run 800m

Notes: Scale as necessary for weight.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Movement Drills
III. Static Mobility

Impact/Focus: Death By Kettlebell Swings
0:00 to 1:00 = 6 x American KB Swings
1:00 to 2:00 = 7 x American KB Swings
2:00 to 3:00 = 8 x American KB Swings
3:00 to 4:00 = 9 x American KB Swings
4:00 to 5:00 = 10 x American KB Swings
5:00 to 6:00 = 11 x American KB Swings
6:00 to 7:00 = 12 x American KB Swings
7:00 to 8:00 = 13 x American KB Swings
8:00 to 9:00 = 14 x American KB Swings
9:00 to 10:00 = 15 x American KB Swings

Notes: Weight selection guidance will be covered during movement review and Whiteboard brief. Metronomic, freaks.

Post scores to comments.

“Here You Go”
8 Rounds of :20 max reps x :10 rest of
Sledgehammer Strikes (alt.L/R each rep)
Tire bounds

Notes: Running total score for each movement. Read this as :20 seconds of max reps alternating Sledgehammer Strikes, rest :10, :20 seconds of max reps Tire Bounds, :10 rest as 1 of the 8 Rounds assigned.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Mobility

“CF-Mainly”
7:00 AMRAP
2, 4, 6, 8, 10… of
Deadlift
HSPU
(Kipping or Strict for Rx+)

Rest 3:00, Then…

7:00 AMRAP
2, 4, 6, 8, 10… of
Power clean
Air squat jump (6” target from medball)
(or Pistols, reps per leg, alt.L/R)

Rest 3:00, Then…

7:00 AMRAP
2, 4, 6, 8, 10… of
Toes-to-Bar
(Kipping or Strict for Rx+)
20ft Bear Crawl
(or 10ft Handstand Walk)

Notes: Weight guidelines across the training would be as follows; 225/155, 155/95, 135/65, 105/45 as examples for male and female athlete weight options for Deadlift and Power Cleans in the first two AMRAPs. Scaling options and additional details will be covered during the whiteboard brief.

Post scores to comments for each AMRAP (per movement achievements should be noted if possible).

Next Available On-Ramp Start Date

TONIGHT!!
Tuesday, June 4th @ 6:00pm

For additional information please follow the link to our On-Ramp Page found HERE.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Back Squat Doubles
Warm-up sets start @ barbell up to 60% 1RM…
3 sets of 3 reps (climb to 60%)

Back Squat 2-2-2-2-2-2

Notes: 15:00 time cap, climb weight across sets to a heavy 2 rep record for the day or overall.

Post scores to comments.

“Hack”
For time
30 x Medicine Ball Cleans (20/14lbs)
30 x Plyo Push-ups
30 x GHD/Abmat Sit-ups

20 x Medicine Ball Cleans (20/14lbs)
20 x Plyo Push-ups
20 x GHD/Abmat Sit-ups

10 x Medicine Ball Cleans (20/14lbs)
10 x Plyo Push-ups
10 x GHD/Abmat Sit-ups

Notes: Scaling movement reps is 1:1 for today. Rx+ Clapping Push-ups and Weighted GHD Sit-ups (medicine ball).

Post scores to comments.

Next Available On-Ramp Start Date
Tuesday, June 4th @ 6:00pm

For additional information please follow the link to our On-Ramp Page found HERE.

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
III. Mobility Prep

Impact/Focus: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.

2 x Power Snatch (touch and go sets)

Notes: After warming up Athletes should plan to begin working on the minute at 55-65% 1RM and increase weight every 2-3 sets.

Post loads to comments.

“Floaties”
For time (vs 15:00 time cap)
Row 500m
7 Rounds of
7 x Pull-ups
7 x Thrusters (75/55lbs)
Row 500m

Post scores to comments.

Skill Development: Recovery 1000m Pacing Row
**Time permitting, complete as a competency and recovery effort