WOD & Blog

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

Impact/Focus: Handstand Push-up Ascension Ladder EMOTM
Complete 10 Rounds, every minute on the minute (EMOTM) following one of the rep ladder options below. Work through the training executing the movement standards established over the last two Handstand Push-up training sessions.

I. 1-2-3-4-5-6-7-8-9-10 (total volume 55 reps)
II. 1-2-3-4-5-1-2-3-4-5 (total volume 30 reps)

Post scores to comments.

“Direct Action”
For time vs a 15:00 cap
33-27-21-15-9 of
Row kcal
American KB Swings (24/16kg)
GHD/Abmat Sit-ups

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 2:00
II. Dynamic Drills and Yoga Series
III. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Front Squat
5 x Full Clean
10 x Hollow Rocks
IV. Mobility

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

10 Rounds, Every :75 of
1 x Clean (Climb in weight as able)

Notes: Athletes should warm-up and attempt to begin climbing at 60-70% of a 1RM. Compare to scores from 01.08.2019, link found HERE.

Post scores to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!

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Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility
V. Deadlift movement review, ‘math-ing’ percentages time, and Deadlift barbell warm-up

Impact/Focus: Deadlift 5 x 5 (WK7)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your week 5 or 6 weight or add 5-15lbs as we have each training session prior to the deload week’s training assignment.

Post scores to comments.

“Alabama”
7 Rounds for time of
10 x Box Jumps (24/20”)
15 x Wallball (20/14lbs)

Notes: Pays to be a winner rules in effect if able to hold :90 per round for seven consecutive rounds… proceed to 10 rounds if under the 12 minute cap.

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Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Static Mobility
IV. Gymnastics movement warm-up and review; set-up for I/F below using one set of rings at a height which facilitates both Ring Rows and Ring Dips.

Impact/Focus: Muscle-up & Push/Pull Conditioning Intervals
Complete 12 Rounds of :30 work x :30 rest based on one of the following assignments.
I. Ring Muscle-up Max Reps
@ 12 Rounds
(:30 work x :30 rest)
II. Ring Row + Ring Dip
@ 12 Rounds
(:15 RR + :15 RD x :30 rest)

Notes: Scale Dips as necessary to accommodate a functional volume with a high regard for prioritizing quality of movement.

Post scores to comments.

“Sweltervals”
Complete the max reps possible for each movement versus :45 seconds. Rotate through each movement/interval once without breaking during transition at the :45 mark. There is :45 rest between rounds. Complete four rounds of this gauntlet for total reps possible.

Four Rounds for total points:
:45 x Slamball (40/20lbs)
:45 x Double-unders
:45 x Medicine Ball Cleans (20/14lbs)
:45 x Anchored Abmat Sit-ups
:45 x American KB Swings (24/16kg)
:45 x Rest/Recover

Post scores to comments.

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

Impact/Focus: Handstand Push-up Skill & Strength Training
Following last week’s establishment of movement progress standards execute a move to position drill, static hold drill, kipping rep volume assignment, or a strict rep volume assignment from the whiteboard. There are six skill progression levels to select from based on rep/movement tests achieved last Wednesday.

Training will be completed vs 6-8 Rounds of :90 intervals.

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“Crampons”
For time
Row 50 kcal
15 x Thrusters
15 x Toes-to-bar
Row 40 kcal
12 x Thrusters
12 x Toes-to-bar
Row 30 kcal
9 x Thrusters
9 x Toes-to-bar
Row 20 kcal
6 x Thrusters
6 x Toes-to-bar

Notes: Select a weight for Thrusters from the following options based on ability to accomplish each round unbroken. 135/95, 95/65, 75/55, 45/35lbs. Scaling today will be 1:1 for Toes-to-bar substitutions (knees-to-elbows, hanging knee raises, V-ups, or supine leg raises).

Post scores to comments.

ANNOUNCEMENTS—
Our Next On-Ramp class begins Tuesday (TONIGHT!) May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

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

Impact/Focus: Snatch 8 x 1
Warm-up as needed before completing the following workload vs. 15:00 time cap.

Snatch 1-1-1-1-1-1-1-1
(8 sets x 1 rep, increasing weight as able)

Post scores to comments.

“Tuesday”
6 Rounds for time of
20 x DB Hang Power Clean (50/35lbs)
20 x DB OH Stepping Lunges (50/35lbs)
40 DB Jump Overs
Rest 1:00 between each trip through each ‘one dumbbell h-ll’ round

Post total time to complete to comments.

Skill Development
Mobilize and slay goats… keep good logbook notes regarding hspu training.

ANNOUNCEMENTS—
Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility
IV. 2 Rounds of
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Push Jerk
10 x Hollow Rocks
V. Movement Review and Warm-up Sets for Front Squats.

Impact/Focus: Front Squat Heavy Triples
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

6 Working Sets as follows vs 12:00 time cap
3 x Front Squat (build to heavy triple rep @80-90%1RM)

Post scores to comments.

“Route Reconnaissance”
Complete the following For Time versus an 18:00 time cap
Run 800m
Then, complete the following…
25 x Pull-ups
50 x Push-ups
75 x GHD Sit-ups
100 x Air Squats
Then…
Run 800m

Notes:
Scaling guidelines may be found below.
L4 (savage): 1 Mile Run (w/ body armor)
L3 (rx+): 1 Mile Run
L2 (rx): 800m Run
L1 (scaled): Run 400m
– A general partitioning rep scheme with even volumes per round could be 5 Rounds of
5 x Pull-ups, 10 x Push-ups, 15 x GHD Sit-ups, 20 x Air Squats.
– If the weight vest puts potentially completing the workload out of reach then that component should be deferred to upcoming MURPH preparation opportunities in the following weeks to come. Smooth is fast.

Scaled Training Example
Run 400m
25 x Ring Rows or Assisted Pull-ups
50 x Assisted Push-ups
75 x Abmat Sit-ups (anchored)
100 x Air Squats
Run 400m

Rx Training Example
Run 800m
25 x Pull-ups
50 x Push-ups
75 x GHD Sit-ups
100 x Air Squats
Run 800m

Rx+ Training Example
Run 1 mile w/ vest
40 x Pull-ups
80 x Push-ups
100 x GHD Sit-ups
120 x Air Squats
Run 800m w/ vest

Post scores to comments.

ANNOUNCEMENTS—
Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility
V. Deadlift movement review, ‘math-ing’ percentages time, and Deadlift barbell warm-up

Impact/Focus: Deadlift Triples with Negative Emphasis (WK6)
Complete 6 Rounds on the :90 seconds of the following:
3 x Deadlift (same weight as previous deadlift training 5×5)

Notes: No soft landings today, emphasize breathing for core control and stability as well as deliberate movement through the negative range of motion per each repetition today. If this is very difficult at the assigned weights please scale to the previous week’s load in order to reinforce the technique during the deload week recovery block.

Post loads to comments.

“GWM”
5 Rounds for time
(vs a 12:00 time cap)
3 x Bar Muscle-ups
7 x Thrusters (95/65lbs)
30 x Double-unders

Notes: As we continue to prepare for MURPH as well as training and bencmarks pending regarding the Muscle-up today’s Bar movement is intended to emphasize kipping drive power and overall relative work capacity. Focusing on efficient kipping skills during this metcon will benefit not only the high volume of Pull-ups in MURPH but also facilitate overcoming the fatigue and technique barrier relationship when working towards Ring Muscle-up abilities. Pull-ups (c2b as well) are 7 reps for scaling, single-unders are 60 reps per round. Scale load for Thrusters as necessary.

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Skill Development: Midline Conditioning
Time Permitting Complete for time
50 x GHD/Abmat Sit-ups
35 x Abwheel Roll-outs or Inchworms
20 x Windshield Wipers (95/65lbs)

ANNOUNCEMENTS—
Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
50ft x Dumbbell Waiter’s Walk
10 x Dumbbell Power Snatch
10 x Dumbbell O.H. Walking Lunge
10 x Hollow Rocks

“Ok”
Row 1000m
30 x DumbbellSnatch (alt. 15L+15R)
30 x DB Overhead Squats (15L+15R)
Row 750m
30 x DumbbellSnatch (alt. 15L+15R)
30 x DB Overhead Squats (15L+15R)
Row 500m
30 x DumbbellSnatch (alt. 15L+15R)
30 x DB Overhead Squats (15L+15R)
Row 250m

Post scores to comments.

ANNOUNCEMENTS—
Our Next On-Ramp class begins Tuesday, May 7th @ 6pm.
Tell your friends!On-Ramp Information Link found HERE.

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

Impact/Focus: Handstand Push-up Skill Baseline
Establish movement progress standards and execute 1 max rep test followed by three drop sets.

“Durty Thurdy”
30 x Medicine Ball Cleans (20/14lbs)
30 x Ring Row
30 x Slamball (40/20lbs)
30 x Barbell Walking Lunges (45/35lbs)
30 x Knees-to-Elbows
30 x Push Press
30 x Sumo Deadlift High-Pull
30 x Wallball (20/14lbs)
30 x Push-ups
30 x Burpees

Notes: Twenty minute time cap if time dictates prudence. Rx+ is 75/55lbs.

Post scores to comments.