WOD & Blog
Warm-up Drills
I. Run 200m
II. 2-3 rounds of
:15 Ring Support
10 x Abmat Sit-ups
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload for Snatch every :90.
1 x Snatch (80% 1RM)
Notes: Consistency is key today and athletes shouldn’t have more than 1 missed lift. For athletes who don’t have a current 1RM they will use a comfortable weight that will be recommended.
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“Tute de la Fruit”
Complete 4 rounds for time of
12 x Ring Dips
21 x GHD Sit-ups
Run 200m
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Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Clean + Hang Clean
Warm-up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean + Hang Clean.
1 x Clean + 1 x Hang Clean (5-6 sets)
Notes: Athletes should attempt to increase weight across sets.
Post sets/reps/loads to comments.
Impact/Focus #2: Back Squat 4×5
Warm-up with 3 sets of 5 reps each before working through the following sets/reps of Back Squat.
Back Squat 5-5-5-5RM
Notes: Provided form is ideal chase down a PR, freaks.
Post set/reps/loads to comments.
“Sub-Ten”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Slamball (40/20lbs)
Post times to comments.
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ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Hindu Push-ups
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 3-3-3-3-3
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“Guess Who”
Complete as many rounds/reps as possible in 5:00 of
9 x Handstand Push-ups
9 x Box Jumps (24/20)
Rest 3:00
Complete as many rounds/reps as possible in 5:00 of
15 x Calorie Row
15 x Push-ups
Rest 3:00
Complete as many rounds/reps as possible in 5:00 of
21 x Wallball
21 x Abmat Sit-ups (Anchored)
Post rounds/reps completed for each AMRAP to comments.
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ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)
Warm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 Reps each
III. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following workload of Turkish Get-ups.
Turkish Get-ups 3-3-3-3-3
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“Gracie-bel?”
Complete 3 rounds for time of
Run 400m
10 x Ground-2-Overhead (135/95)
Notes: Athletes may choose between the Snatch or Clean & Jerk for today’s workout. This also includes the squat/power variations of either movement. Choose wisely! Rx+ = 155/115#
Post times to comments.
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“Not in the flight of ideas, but only in action is freedom. Make up your mind and come out into the tempest of the living.” –Dietrich Bonhoeffer
ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Active Transport”
5 Rounds for time of
50ft Handstand Walk
12 x Toes-2-Bar
Notes: Handstand Walks are scalable to 30 x Shoulder Taps (15R+15L). TTB/Leg Raises scaling 2:1.
Post scores to comments.
Skill Development
5 Rounds for quality of
8R+8L x 1-arm DB Row
12 x Pistols (6R+6L)
Notes: Increase weight across sets as strict form permits. Goblet KB challenge available for those who are able to complete an easy 6 x strict, unbroken Pistols. Pistols may be alternated each repetition or done as multiple rep sets.
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ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility
Impact/Focus: Snatch
Warm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2
Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.
Post sets/reps/loads to comments.
Post loads to comments.
Impact/Focus #2: Thruster 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a heavy 3-rep Thruster.
Thruster 3-3-3-3
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WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE. This is a Benchmark WOD, bring the lumber, freaks.
Post scores to comments.
“Recovery 2k Erg”
Row 2000m at a pace consistent with 2:00/2:10 500m split times or faster.
Post times to comments.
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ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum for Front Squat.
Front Squat 1-1-1-1-1
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“Buffering”
Complete as many rounds/reps as possible in 10:00 of
10 x DB Snatch (50/35)
10 x Box Jumps
15 x GHD Sit-ups
Post rounds/reps completed to comments
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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest weight in the following snatch complex.
Snatch + Hang Snatch + Overhead Squat
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“Ariel”
Complete for time
18-15-12-9-6-3 reps of
Row (Calories)
Ring Dips
Post times to comments.
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Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: O-Course AMRAP
“Double-Down” Partner WOD
Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.