WOD & Blog
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility
“Flight Simulator AMRAP”
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:
5-10-15-20-25-20-15-10-5
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.
Post rounds completed to comments.
“Sunny Side Up”
Complete as many rounds/reps as possible in 6:00 of
7 x Handstand Push-ups
15 x GHD Sit-ups
Rest 2:00
Complete as many rounds/reps as possible in 4:00 of
5 x Handstand Push-ups
10 x GHD Sit-ups
Post rounds/reps for each AMRAP to comments.
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ANNOUNCEMENTS
– Our November On-ramp class begins tonight, Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Muscle Clean
5 x Power Clean
10 x KB Swing
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.
Power Clean 2-2-2-2-2 (80% 1RM)
Notes: Athletes should reference their 1RM weight from 10.23.2018. Today’s repetitions will be touch and go from the floor.
Post loads to comments.
KB Snatch Intervals
Warm up as needed before completing the following workload for Kettlebell Snatch.
8 Rounds of
1:00 Work/1:00 Rest x KB Snatch (alternating)
Notes: For today’s workout athletes should be focusing on movement efficiency. Choose an appropriate weight where you can move the kettlebell throughout the entire minute of work. We will be coaching every athlete on the hand-to-hand half swing to switch arms. By developing efficiency and stamina today, you will be prepared for a special test we have upcoming. See the videos below for a preview of what we will be covering in class.
Post reps completed to comments.
Skill Development
Accumulate 2:00 L-Sit Hold (rings, paralettes, pull-up hang, etc)
ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. 2-3 rounds of
Row 250m
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
II. Mobility
Impact/Focus: Back Squat Tempo Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 2-2-2-2-2 (25X1 Tempo)
Notes: Increase weight if able to begin at 80% and climb north from there. Athletes may also perform 5 sets of 2 at 75-85% as well if newer to the tempo training or for those who would benefit more from movement refinement training. For a detailed explanation of what the number for today’s tempo back squats means please click HERE.
Post loads to comments.
“Overtime”
Complete 4 rounds for time of
Row 250m
10 x Burpees (Over Rower)
20 x Wallball (20/14)
Post times to comments.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Power Snatch
10 x Burpees
III. Mobility
Impact/Focus: Rope Climbs
Athletes will spend 15:00 working on various rope climb techniques and skill development. Appropriate rep loads will be assigned on a individual basis.
Post reps completed to comments.
“Shangri-La”
Complete 3 rounds for time of
7 x Power Snatch (135/95)
15 x Burpee Jumping Pull-ups
Post times to comments.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 35/25 calories
II. 2-3 rounds
10 x Push-ups (CFGS)
10 x Walking Lunges
15 x Hollow Rocks
III. Mobility
Impact/Focus: Floor Press
Warm-up as advised following the Floor Press movement introduction and instruction (see notes below) before completing the following workload.
Floor Press 3-3-3-3-3
Notes:
Protocol for warm-up sets and reps– increase weight evenly from empty bar/light loads to working loads. Once athlete(s) are adequately warmed-up and ready complete the five sets of three repetitions for the Floor Press.
Climb in weight as able, provided learning is facilitated as a priority and the work volume is capable of being executed well and with attention to detail regarding ‘points of performance’.
It is advisable to approach today’s training without any prior expectations, any loads lifted should not be determined utilizing Bench Press capabilities.
Post sets/weights to comments.
“Accessorized”
Complete for time
100ft x Walking Lunges (30/20)
21 x Toes-2-Bar
21 x Box Jumps (24/20)
21 x Slamball (30/20)
100ft x Walking Lunges (30/20)
15 x Toes-2-Bar
15 x Box Jumps (24/20)
15 x Slamball (30/20)
100ft x Walking Lunges (30/20)
9 x Toes-2-Bar
9 x Box Jumps (24/20)
9 x Slamball (30/20)
Notes: Walking lunges will be performed carrying your slamball by whatever means necessary to complete the repetitions.
Post times to comments.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
50ft x Waiters Walk
10 x Sumo Deadlift High Pull
10 x KB Swings
III. Mobility
Impact/Focus: Handstand Push-ups
Complete the following workload every :75 for 7 total rounds.
5 x Handstand Push-ups
Notes: Athletes should choose a challenging scaling option for today’s repetitions. This may include deficit using plates/paralettes, Rx range of motion, or modified scaling techniques.
Post choice and reps completed to comments.
“Halloween Havoc”
Complete 7 rounds for time of
5 x Deadlift (255/155)
10 x Wallball
20 x Double unders
Post times to comments.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Power Clean
10 x Abmat Sit-ups
10 x Scorpions
50ft x Low Bear Crawl (abmats balanced on lower back)
III. Mobility
Impact/Focus: Back Squat Tempo Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 2-2-2-2-2 (23X1 Tempo)
Notes: Increase weight if able to begin at 80% and climb north from there. Athletes may also perform 5 sets of 2 at 75-85% as well if newer to the tempo training or for those who would benefit more from movement refinement training. For a detailed explanation of what the number for today’s tempo back squats means please click HERE.
Post loads to comments.
“Ahhhhhhh-MRAP! MRAP!”
AMRAP 12:00 of
Row 500m
15 x Push-ups
21 x GHD Sit-ups
Notes: Scale GHD Sit-ups to Abmat Sit-ups at 21 repetitions for today’s WOD. Push-up movement scaling repetitions should be 1:1. Get some, freaks.
Post scores to comments.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
7 x Clusters
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.
Power Clean 3-3-3-3 (75% 1RM)
Notes: Athletes should reference their 1RM weight from 10.23.2018. Today’s repetitions will be touch and go from the floor.
Post loads to comments.
“World Champions!”
Complete 5 rounds for time
5 x Muscle-ups
5 x Clusters (Increasing)**See Notes
**Male: 75/95/115/135/155
Female: 65/75/95/105/115
Notes: Weights will increase each rounds for the clusters. Scaling for muscle-ups today will be a 2:1 ratio of pull-ups.
Post times to comments.
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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Klokov Press
5 x Snatch
III. Mobility
Impact/Focus: Snatch Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.
Snatch 2-2-2-2-2
Post loads to comments.
“Workout 17.5 Mod”
Complete 10 rounds for time of
9 x Thrusters (75/55)
35 x Double unders
Notes: Today’s scaling for single unders will be a 1:1 ratio. Move fast and embrace the burn.
Post times to comments.
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ANNOUNCEMENTS:
ON-RAMP 11.30.2018
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 1000m or 4:00 (whichever occurs first)
II. Coach’s Choice
III. Mobility
Impact/Focus: Floor Press 5-5-5-5-5
Warm-up as advised following the Floor Press movement introduction and instruction (see notes below) before completing the following workload.
Floor Press 5-5-5-5-5
Notes:
Protocol for warm-up sets and reps– increase weight evenly from empty bar/light loads to working loads. Once athlete(s) are adequately warmed-up and ready complete the five sets of five repetitions for the Floor Press.
Climb in weight as able, provided learning is facilitated as a priority and the work volume is capable of being executed well and with attention to detail regarding ‘points of performance’.
It is advisable to approach today’s training without any prior expectations, any loads lifted should not be determined utilizing Bench Press capabilities.
Post sets/weights to comments.
“El Nino Whispers”
5 Rounds for time of
Row 250m
10 x Burpees
10 x Toes-2-Bar
Notes: The Burpee today moves from the prone position on the deck (floor) through a push-up and into a jump with arms extended overhead. Both hands must touch the Rig/Pull-up Bar at the top of the repetition for it to be effectively completed. Scaled movements for Toes-2-Bar have three movement options at differing levels of difficulty/challenge.
Toes-2-Bar (rx) -> Knees-2-Elbows (challenging) -> Hanging Knee Raises or V-ups (intermediate), Supine Leg Raises (foundation).
Substituted movements will be applied at 15 repetitions per round in place of the 10 x Toes-2-Bar.
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