WOD & Blog
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x KB Deadlift
III. Mobility
Impact/Focus: Deadlift (Wk 6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Sisyphus’s Climb”
Against a 12:00 clock, climb as high in the ascension ladder as possible, increasing by 3 reps every round (3, 6, 9, 12…) of.
Handstand Push-ups
Toes-2-Bar
Post total reps completed to comments.
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UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Back Rack)
Post loads to comments.
“Black Silkies”
Complete as many Rounds/Reps as possible in 6:00 of
12 x KB Snatch (6R/6L@24/16kg)
12 x Pull-ups
30 x Double-unders
Rest 2:00
Complete as many Rounds/Reps as possible in 4:00 of
6 x KB Snatch (3R/3L@24/16kg)
6 x Pull-ups
15 x Double-unders
Post scores to comments.
Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to establish a 2 rep maximum for Hang Clean.
Hang Clean 2-2-2-2-2
Post loads to comments.
Impact/Focus #2: Overhead Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 2-2-2-2-2 (work to 90% 1RM)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Snatch Triples
Warm-up with 3 sets of 3 reps each before working through the following:
Power Snatch 3-3-3-3-3
Notes: Work as close to 85% of 1RM as possible. Reps are touch and go today. Get some, freaks.
Post scores to comments.
“First Ascents”
5 Rounds for time of
2 x Rope Climbs
15 x GHD Sit-ups
Run 200m
Post scores to comments.
Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat (Wk6)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)
Post rounds/reps completed to comments
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Congratulations to Smiley Mike on his first ring muscle-up on Thursday!
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility
Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“GOFAI”
Complete 20-16-12-8-4 reps for time of
Push Press (115/85)
Walking Lunges (Back Rack)
Post times to comments.
Skill Development
Slay GOATs and Mobilize!
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. POSE Run Technique
II. 2-3 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x Ring Rows
9 x Hindu Push-ups (2ct)
III. Mobility
Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Post training to comments.
“Residual Variation”
3 Rounds for time of
Run 400m
30 x Wallball (20/14lbs)
15 x Slamball (40/20lbs)
Post scores to comments.
Skill Development
I. Core Complex:
Complete for quality
30 x Strict Toes-2-Bar (or Rings)
40 x Russian Twists (20L/20R)
1:00 x Plank
II. Mobility
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Clean
Following movement review, warm-up as needed before completing the following workload.
Power Clean 5-5-5-5-5
Notes: Today’s effort will be touch and go reps focusing on quality of movement and proper barbell cycling technique.
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before working towards a heavy single for Push/Split Jerk.
Push/Split Jerk 5-5-3-3-1-1
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Kinda Baller”
For time
Row 1000m
21-15-9 of
Front Squat (135/95lbs)
‘American’ KB Swings (32/24kg)
Note: Front Squats come from the deck.
Post scores to comments.
Skill Development
3 Rounds for quality of
15 x Goodmornings or 15 x Back Extensions
1 x Rope Climbe (scale 3:1)
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat (Wk5)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Graham’s Crunch”
Complete 5 rounds for time of
15 x Power Snatch (95/65)
20 x Push-ups
25 x Abmat Sit-ups
Post times to comments.
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