Dec
15
5:24 PM17:24

WOD 111516

15m - Dynamics

10m - TTB Kipping Clinic

MetCon - 5 rounds every 4m:

25 KBS 32kg/24kg (all the way overhead - be virtuous)

20 Alt. Pistols

15 TTB

*Rest remainder of the time

Mobility - Forearm Stretching & 5m Saddle Pose.

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Nov
28
4:24 PM16:24

WOD 112816

10m - Dynamics

10m - Clean Review

Strength - 7 sets with ~2m rest:

  • 1 Squat Clean + 4 Front Squats at exactly 70% of most recent 1RM Clean

MetCon - For Total Time:

30 Bar Facing Burpees

-30s rest-

30 Over the Bar Burpees

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Nov
25
4:24 PM16:24

WOD 112516

15m - Dynamics
10m - Hang Squat Snatch Technique
Strength - 5m to build up to ~70% of 1rm snatch
Every 90s for 8 sets (12m clock):
● 2 Hang Squat Snatches, 2s pause in the bottom.
3RFT:
15 Box Jumps 24”/20”
10 OHS 135/95
*7m time cap

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Nov
23
4:24 PM16:24

WOD 112316

15m - Dynamics
10m - Running Technique and warm up drills
MetCon - 8 Rounds:
400m Run
-1m rest between efforts-
*The goal for today is to run CONSISTENT EFFORTS that are around your 1 mile PR pace.
For instance, if you have a mile PR of 6:00, the goal is to run 1:30 every time.
Mobility - Runners Stretch 1m/side. Seated Straddle 3m.

*Weather WOD...

5 rounds every 4m:

50 Dubs

25 Russian KBS 24/16kg

Max unbroken sHSPU

Max unbroken sPull-Up

 

Score is total sHSPU and total sPU

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Nov
22
4:24 PM16:24

WOD 112216

15m - Dynamics
10m - Jerk Technique Work
Strength/Technique - 15m to establish:
● Heavy Single Pause Jerk
*The scheme for the pause will be 2 seconds in the bottom of the dip, and 2 seconds in the
catch position. Go by feel - technique and full pauses are paramount.
MetCon - 3RFT:
30 Air Squats
10 S2OH 165/105 (or 60% of what you hit above)
*8m time cap

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Nov
21
4:24 PM16:24

WOD 112116

10m - Dynamics
10m - Squat Clean Review
Strength - 20m to establish a 1rm Squat Clean
Metcon - FT:
25 Bar Facing Burpees
25 Front Squats 205/135 (or about 60% of 1RM clean)
25 Bar Facing Burpees
*8m time cap

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Nov
16
4:24 PM16:24

WOD 111816

15m - Dynamics

5m - Deadlift Setup Prep

Strength - 20m to establish 1RM Deadlift

*Encourage athletes to use a similar build up scheme to last week, but only 1 rep at each percentage (versus two). Rather than 98%, however, they should be aiming for 102-105%.

MetCon - FT:

1 Mile Run

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Nov
14
5:24 PM17:24

WOD 111416

Monday - Heavy & Spicy

15m - Dynamics

10m - Squat Clean Thruster aka “Cluster” Review

Strength - 15m to establish a max Cluster

MetCon - 7m amrap:

Bar Facing Burpees

*EMOM perform 2 Clusters at 165/105. The workout starts with clusters.

**Coaches - use the FGB timer for this workout so it beeps every minute, reminding athletes to lift.

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Nov
12
5:24 PM17:24

WOD 111216

15m - Dynamics

15m - Movement Prep

MetCon - 15m AMRAP, relay style with a partner:

10 OHS 135/95 (These should be light-ish, unbroken sets)

50 Double Unders (should be an unbroken set, scale appropriately)

*Tag your partner, and it’s their turn!

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Nov
11
5:24 PM17:24

WOD 111116

15m - Dynamics

Strength - 25m to complete:

  • 7x1 Deadlift 83/83/88/88/93/93/98%

  • Superset with 5 strict TTB/straight leg raises as high as possible

*The hope for the deadlifts today is to pull a rep VERY close to your last tested 1 rep max that feels strong and smooth. Building both confidence and priming the system for next week’s deadlift test!

MetCon - FT:

0:00 - 400m Run

2:00 - 200m Run

3:00 - Max Unbroken Pull Ups

*Please politely remind athletes not to be stupid and tear their hands :)

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Nov
9
5:24 PM17:24

WOD 110916

15m - Dynamics

10m - Movement Prep

50 Calorie Row

-2m rest-

50 WBS 20/14lb to 10’

-2m rest-

50 Thrusters 95/65

*Score is total time. Approach each effort as a sprint.

Remaining time - stretching for glutes and quads. Saddle pose, Pigeon Pose, Seated Straddle.

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Nov
8
5:24 PM17:24

WOD 110816

15m - Dynamics

15m - Bar Muscle Up Drills

MetCon - 12m amrap:

*800m Run Buy In, then amrap...

6 Bar Muscle Ups

4 Power Cleans 225/155 or 70% of Clean

200m Run

Mobility - Twisted Cross 90s/side. Puppy Dog 2m. Basic forearm stretches.

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Nov
7
5:24 PM17:24

WOD 110716

15m - Dynamics

5m - Squat Prep

Strength - 20m to complete:

  • Back Squat 10-10-10

MetCon - 7m amrap:

10 Burpee Box Jump Overs 24”/20”

7/5 sHSPU

*Today we are going to scale with 5 reps of a light barbell strict press.

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Nov
5
5:24 PM17:24

WOD 110516

15m - Dynamics
15m - Movement Prep
4 rounds of 3m on/2m off:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*The weight will descend each round. Rx loading is - 205/135 - 165/115 - 135/95 - 95/65
**Recommended scaled loading is - 135/95 - 115/75 - 95/65 - 75/55. Obviously, we can scale
further as needed!

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Nov
4
5:24 PM17:24

WOD 110416

15m - Dynamics
5m - Legless Rope Climb technique review
Strength - 10m EMOM:
E- 1 Legless Rope Climb to 15’, must descend hand over hand holding an L-Sit to seated
position
O- 15 Push Ups
*Athletes may scale the legless rope climb with legged rope climbs (if they have them) or 5 strict
pull ups, modified as needed.
5RFT:
15 WBS 20/14lb to 10’/9’
10 TTB
*10m time cap. Competitor’s will use 30/20lb wall balls

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Nov
1
5:24 PM17:24

WOD 110116

15m - Dynamics
Strength - 25m to complete:
● 5x4 Deadlifts at 78/78/83/83/88%
● Superset with 10 sHSPU (scale to a Dual KB strict press. No pushups since we are
doing them later in the week)
8 rounds (4m) of tabata:
● Over the Bar Burpees
*The tabata is 20s on/10s off.

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