WOD & Blog
Warm-up Drills
I. Run 400m
II. 2 rounds of
10 x Deadhang Pull-ups
10 x Push-ups
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility
Impact/Focus: Back Squat 3-3-3-3-3
Warm up with 3 sets of 5 reps each before working through the following:
Back Squat 3-3-3-3-3
Post sets/reps/loads to comments.
“Y is for YES!”
Complete as many rounds/reps as possible in 8:00 of
4 x Push/Split Jerk (155/115lbs)
8 x Handstand Push-ups
12 x GHD/Abmat Sit-ups
Rest 2:00
Then…
3 Rounds for time of
20 x Wallball (20/14lbs)
200m Run
Post scores to comments.
Read MoreWarm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
1 x Rope Climb
5 x Burpees
7 x KB Goblet Squat (24/16kg)
III. Mobility
“Tidal Pools”
6:00 AMRAP of
6 x 1-Arm DB Snatches (50/35lbs)
10 x KB Swings (32/24kg)
Rest 1:00
Then…
6:00 AMRAP of
8 x Ring Dips
15 x Jump Squats (45lbs)
Rest 1:00
Then…
6:00 AMRAP of
12 x GHD/Abmat Sit-ups
20 x Double-unders
Post scores to comments.
Read MoreWarm-up Drills
I. Run 400m
II. 2 rounds of
6 x Deadlift (45/30lbs)
6 x Hang Power Cleans (45/30lbs)
6 x Front Squat (45/30lbs)
6 x Push Press (45/30lbs)
III. Mobility
Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up with 3 sets x 5 reps each @40-60%1RM before working up to a Deadlift single repetition maximum.
Deadlift 1-1-1-1-1RM
Post sets/reps/loads to comments.
“Hang On”
For time
25 x Thrusters (95/65lbs)
25 x Toes-2-Bar/K2E
25 x Box Jumps (24/20”)
25 x Toes-2-Bar/K2E
25 x Thrusters (95/65lbs)
Post scores to comments.
Skill Development
6 Rounds of (:20 on x :10 rest)
L-sit/V-sit
6 Rounds of (:20 on x :10 rest)
Ring Support
Warm-up Drills
I. Run 800m
II. 4:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility
Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Closed Beach”
15:00 AMRAP of
8 x Sandbag Ground-2-Overhead (70/40lbs)
10 x Clapping/Plyo Push-ups
12 x Pistols (R+L=1Rep)
Post scores to comments.
Read MoreWarm-up Drills
I. Row 2:00
II. II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Snatch EMOTM
Complete 2 reps every minute on the minute for 10 minutes; select from the following options based on current athletic skill level.
I. Snatch
II. Power Snatch
III. Snatch High Pull
Post sets/reps/loads to comments.
“Catfish Hunter”
4 Rounds for time of
Row 250m
9 x Deadhang Pull-ups
12 x Clapping/Plyo Push-ups
15 x KB Swings (32/24kg)
Post scores to comments.
Read MoreWarm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups
7 x KB Swings
9 x Medicine Ball Cleans (40/20lbs)
III. Mobility
Impact/Focus: Front Squat 5-5-5-5-5
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.
Front Squat x 5-5-5-5-5
Post load to comments
“Perfect Practice”
Run 400m
Then…
Complete 15-12-9-6-3 reps of
Squat Clean (135/95lbs)
Lateral Burpees (over bar)
Post scores to comments.
Read MoreWarm-up Drills
I. Row 750m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Weighted Dips
Warm-up as necessary before choosing from the following options to work through:
I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5
Post loads to comments.
“Blackjack II”
Complete the following against a 16:00 clock
Run 800m
In time remaining, as many rounds/reps as possible of
9 x Wallball (20/14lbs)
15 x Abmat Sit-ups
21 x Double-unders
Post scores to comments.
Read MoreWarm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Inchworms
10 x Medicine Ball Cleans (40/20lbs)
15 x Wall Squats
III. Mobility
“Shaky Ladder”
8:00 Ascension Ladder with reps of 1-2-3-4-5…etc.
Thrusters (95/65)
Box Jumps (24/20)
Rest 2:00
Then…
4:00 Ascension Ladder (reps of 1-2-3-4-5…etc.)
Push-ups (CFGS)
Slamballs (40/20lbs)
Post scores to comments.
Skill Development
Rope Climb Technique (securing feet/legs)
Warm-up Drills
I. Tabata Speed Rope
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility
Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest
Post scores to comments.
Skill Development
25-20-15-10-5 reps of
GHD/Abmat Sit-ups
Back Extensions
Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlift (45/30lbs)
7 x Hang Power Clean (45/30lbs)
7 x Front Squat (45/30lbs)
III. Mobility
Impact/Focus: Snatch
Work through one of the following Snatch options
I. Find a 1RM from the 3 snatch positions. Once the bar leaves the ground it must be held through all 3 positions. Snatch, Low-hang Snatch, and High-hang Snatch
II. Snatch x 2-2-2-2-2
III. Snatch High-pull x 2-2-2-2-2
Notes: The sets today do not have to be executed as ‘touch and go’ sets (TnG). You may reset your grip and positioning between reps.
Post set/reps/loads to comments.
“Callimus”
3 Rounds for time of
5 x Deadlift (275/155lbs)
10 x Handstand Push-ups
15 x Toes-2-Bar/K2E’s
20 x Burpee Jumping Pull-ups
Post scores to comments.
Skill Development
8 Rounds of (:20 on x :10 rest)
Double-unders