WOD & Blog

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Hip & Lower Body Mobility. There will be a ROMWOD option to finish with as a class today, time permitting.

Impact/Focus: Deadlift 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance, build to a starting weight.

Vs. an 18:00 time cap establish a new Deadlift 1RM
Deadlift 1-1-1-1-1RM

Notes: Use as many sets as needed.

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“Christine”
Complete 3 rounds for time of
Row 500m
12 x Deadlift (Bodyweight)
21 x Box Jumps (24/20”)

Notes:

This is a benchmark WOD.
Reference “Christine” on 12.11.2023 by clicking link HERE.
Scaling and additional details will be covered during the whiteboard brief.

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Bench Press, Active Hangs & L-sits
Warm-up Sets/Reps building to an intended starting weight.

Every 2:30 x 6 Rounds Total
Bench Press x 7-7-5-5-3-3 reps (Climb weight as able)
:20 x L-sit from the Hang or Support Position
:20 x Active Hang from Pull-up Bar

Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range.

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“Irreducible”
4 Rounds for time of
15/12kcal Row
20 x Abmat Sit-ups or Hollow Rocks
35 x Air Squats
50 x Double-unders

Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief.

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Additional emphasis on wrist /forearm mobility)

Impact/Focus: GHD Flexion & Extension + HS Skill Build
Today’s Impact/Focus training may be structured as 1:00 per each of the three movements shown below OR with a 3:00 clock to allow athletes proficient in these movements a chance to expeditiously hustle through the core movements in order to allow more time for the HS Skill Work (ie a pace which does not omit quality movement execution). Both of these formats are described;

5 Rounds of I. or II. (see below)

I. ‘Developing the Movement(s)’ Format
5 Rounds for Quality of
1:00 x 10-15 reps of GHD Sit-ups
1:00 x 10-15 reps of GHD Extensions
1:00 x Handstand Skills

*Building on last week’s Shoulder Taps + Freestanding/Wall/Support Holds (vs. walks).
**Athletes will have time to work through the set/improve technique, and rest/transition in a more controlled manner than II.

II. ‘Capacity’ Format
5 Rounds for Quality of
VS. a 3:00 Running Clock, complete each set unbroken;
18 x GHD Sit-ups
18 x Back Extensions / 8 x GHR’s
Time Remaining: Time working static handstand holds, palm lifts, shoulder taps

*Building on last week’s Shoulder Taps + Freestanding/Wall/Support Holds (vs. walks).
**Athletes work through the core movements quickly and as unbroken as possible vs. the 3:00 clock, all time remaining may be utilized to work on HS Skills. Work/rest as needed during the skill portion.

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“Lycanthropy”
Complete the following for time
vs. a 14:00 soft time cap

Run ‘Out’ 10ft + Bear Crawl ‘Back’ 10ft
Run ‘Out’ 20ft + Bear Crawl ‘Back’ 20ft
Run ‘Out’ 30ft + Bear Crawl ‘Back’ 30ft
Run ‘Out’ 40ft + Bear Crawl ‘Back’ 40ft
Run ‘Out’ 50ft + Bear Crawl ‘Back’ 50ft

Then…

7 Rounds of
3 x Wallwalks
10 x Sandball Clean to Over Shoulder (60/40#)

Then…

Finish with 50 back down to 10ft of the Run + Bear Crawl
Run ‘Out’ 10ft + Bear Crawl ‘Back’ 10ft
Run ‘Out’ 20ft + Bear Crawl ‘Back’ 20ft
Run ‘Out’ 30ft + Bear Crawl ‘Back’ 30ft
Run ‘Out’ 40ft + Bear Crawl ‘Back’ 40ft
Run ‘Out’ 50ft + Bear Crawl ‘Back’ 50ft

Notes: Sandball scaling for weight will use Slamball and Medicine Balls as needed (Full Squat Clean + Sandball Over Shoulder on the Stand-up; 1 Compound movement is the intention). Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Press & Push Press
Every :90 x 10 Rounds, work through the following…

Press x 5-4-3-2-1
Push Press x 5-4-3-2-1
(*climb weight as able)

Notes: Climb across sets of Press as able, hitting as heavy as climb and as close to a 1RM as able within the additional pressure of the time intervals. Once the movement changes to the Push Press we are looking to sustain or continue to climb weight as athletes feel the intended transition of strict strength + the aspect of leverage gained through positioning and dynamic movement aspects that are foundational to the Push Press (aka ‘it’s all in the hips’). Reference training via leverage dynamics

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“20.Moxie”
For time, partitioned any way
vs. an 18:00 Time Cap
30 x Ring or Bar Muscle-ups
60 x Push Press (95/65lbs)
90/75kcal Row

Notes: Scaling for the Muscle-up assignment today may be 1:1 or 40 reps total of Scaled Muscle-ups, Chest-to-Bar Pull-ups, and Chin-over-bar (standard) Pull-up, Banded Pull-ups or Ring Rows. Scale load lighter or heavier on the Push Press as applicable. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief. Bring your tactics, strategies & endless moxie, Ninjas.

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Front Squat 5×3
Warm up as needed, addressing Front Rack & Squat Mobility to improve movement across sets. Start at a challenging weight and climb as able without compromising form or technique.

6 Rounds, on the 2:30 of
Front Squat 3-3-3-3-3-3

Notes: Reference Front Squat 1RM from 01.02.2024 to establish starting weights and compare the best three rep set on the day.

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“Stand Ground, Earthquake Style”
10:00 AMRAP of
20 x 1-arm Dumbbell Snatch (alt.L+R every 5 reps)
10 x Lateral Burpees (Over Dumbbell)

Notes: 50/35lb Dumbbell assigned for Rx, scale load as needed.

Post METCON Skill/Accessory/Recovery Assignments:
Accessory Training
For Quality: 3-4 Rounds of
12-15 reps x GHD Back Extensions
Skill Practice x HS Walks, Shoulder Taps, Kick-ups, 360 Stinkbug Traverse (20” box)

Recovery & Preventative Maintenance Mobility
I. Accumulate 60-90 seconds inverted x GHD BacK Ext. Passive Hang at bottom ROM (Deload)
II. Couch Stretch x 1-2 minutes per leg

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift 4×5 (WEEK 5)
Warm-up with sets and reps (10-8-6) as needed building to a starting working weight. If using the app; adjust it to 100% 1RM from 90% to see reference numbers.

4 Rounds, on the 3:00 of
Deadlift x 5-5-5-5 (Climb weight)
+
Row or Bike 15/12 kcal

Notes: Technique and Tempo reinforcement during strength assessment across today’s Deadlift; dual intention carries into priming for the best possible movement in the subsequent MetCon following.
Climb weight as able or sustain working sets as challenging/heavy as possible.
Sprint through the Erg assignment at the end of each Deadlift set before adjusting weights.
Rx+ Max Kcal vs. 1:00 after each Deadlift Set (85%+)

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“Surfectant”
Complete for time vs. a 15:00 Time Cap
60/40ft x Handstand Walk
(or 200ft x Bear Crawl)
Then…
10-9-8-7-6-5-4-3-2-1 x Deadlift (225/155lbs)
10 reps per round x Toes-to-Bar

Finish with…
30 x Burpee Box Jumps / Over-unders (Bench/Rig)

**Rest 5:00 before the Optional Bonus 2:00 Drill… OH YASSSSSSS, NINJAS.**

Notes: Scale load as needed. Toes-to-Bar will scale 1:1 for Knees to Armpits, Arms, or Elbows, 12 reps per round for Supine Leg Raises or Hanging Knee Raises. Bear Crawl & Inchworms + Push-up will be the scaling emphasis movements for today’s Handstand Walk.

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Post METCON Skill/Accessory/Recovery Assignments:
Accessory Training
For Quality: 3-4 Rounds of
12-15 reps x GHD Back Extensions
Skill Practice x HS Walks, Shoulder Taps, Kick-ups, 360 Stinkbug Traverse (20” box)

Recovery & Preventative Maintenance Mobility
I. Accumulate 60-90 seconds inverted x GHD BacK Ext. Passive Hang at bottom ROM (Deload)
II. Couch Stretch x 1-2 minutes per leg

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Full or Power Snatch 1RM
Warm-up sets, technique review and point of performance.

Versus a 12:00 Running Clock;
Power Snatch x Establish a 1RM

Notes: Manage time across the 12 mintuts, aiming for 5-9 sets of 1 rep, climbing weight to match a previous personal best or establishing a new 1RM.

3-5 sets of a light to moderate / Met.Con. weight to practice touch and go barbell cycling; or dump and reset technique as applicable to each athlete’s strategy for the following WOD.

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“Mettle”
Complete for time
40-30-20-10 x Wallball (20/14lbs)
12-9-6-3 x Power Snatch (135/95lbs)

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

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Post METCON Skill/Accessory/Recovery Assignments:

Accessory Training
For Quality: 3-4 Rounds of
12-15 reps x GHD Back Extensions
Max Rep Set x Knees-to-Elbows (Strict)

Recovery & Preventative Maintenance Mobility
I. Accumulate 60-90 seconds inverted x GHD BacK Ext. Passive Hang at bottom ROM (Deload)
II. Couch Stretch x 1-2 minutes per leg

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Shoulder Taps & Rope Climbs
Work through the following working for max reps per movement working interval

3:00 x Shoulder Taps
3:00 x Rope Climbs
2:00 x Shoulder Taps
2:00 x Rope Climbs
1:00 x Shoulder Taps
1:00 x Rope Climbs

Post reps per movement (total, total) to comments.

“Love/Hate WOD”
12:00 AMRAP of

10 x Handstand Push-ups
15 x American KB Swings (24/16kg)
10 x Pistols or 20 x Walking Lunges

Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief.

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Bench Press & Farmer’s Carry
Every minute on the minute athletes will alternate between the two tasks shown below.

6 Rounds, on the 2:30:

Bench Press x 5-5-5-3-3-3 (climb weight as able)
KB Farmer’s Carry x 100ft (32/24kg)

Notes: Movement range of motion review and execution practice.

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“Dust Off”
Complete for time vs. a 10:00 time cap
35-35-35-35-35-35 x Double-unders
35-30-25-20-15-10 x GHD/Abmat Sit-ups

Rest 2:00, Then…

8:00 x Max Reps of
Burpees to Rig (two hand touch, 6″ above max reach)
OR
Burpee Box Jump Over’s

Notes: Scaled Double-unders at 21 reps or Single-unders at 2:1 for the today. Additional scaling, points of performance and training intentions will be covered during the whiteboard brief.

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Barbell Complex
Warm-up sets, technique review and point of performance reinforcement.

Complete 7-10 Rounds as follows, climbing weight as able to the best set/weight for today’s Barbell Complex.

1 x Shoulder-to-Overhead
+
1 x Front Squat
+
1 x Thruster

Notes: Climb weight across sets as able.

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“Scrambo”
5 Rounds for time vs. a 14:00 time cap
Row 300/250m
7 x Thrusters (95/65lbs)
10 x Pull-ups

Notes: Scaling for volume would be 4 Rounds assigned for today’s training. Intentions include bigger, unbroken sets of Thrusters when scaling weights. Pull-ups adjust to 12 reps for Ring Rows, 1:1 for Banded Pull-ups through Chest-to-Bar Pull-ups. Bar Muscle-ups 5 reps per round. Bring the lumber, Ninjas.

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