Jan
29
2:00 PM14:00

WOD 012916

10m – Dynamics

10m – Hang Snatch Review

15m – Strength:

  •  Establish a heavy Hang Snatch + OHS

10m AMRAP – Open 12.2:

30 Snatches 75/45

30 Snatches 135/75

30 Snatches 165/100

Max Snatches 210/120

*Masters/Recommended scaling weights - 45/35 then 75/55 then 100/75 then max reps at 120/90.

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Jan
25
2:00 PM14:00

WOD 012516

15m – Dynamics

15m – Bar MU Clinic

15m – KB Hang Squat Snatch Clinic – Work to a heavy

Mainsite 151228

3RFT:

10 KB Hang Squat Snatch 24kg/16kg (left arm)

5 Bar Muscle Ups

10 KB Hang Squat Snatch 24kg/16kg (right arm)

5 Bar Muscle Ups

*10m time cap

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Jan
23
1:00 PM13:00

WOD 012316

10m - Dynamics

10m - Pistol movement prep

10m - Strength Session:

4x10 Push Ups for Quality - add load if possible

4x10 Pistols for Quality - add load if possible

 

MetCon - FT (with a partner):

40-30-20-10

Air Squats while partner holds bottom squat

Double Unders while partner holds plank on hands

*15m time cap

**This workout will be formatted as follows:

P1 - Performs 40 air squats while P2 holds bottom squat. Then switch roles.

P1 - performs 40 dubs while P2 holds a plank on hands. Then switch roles.

P1 - performs 30 air squats while p2 holds bottom squat. Then switch roles.

 

Continue in this fashion until 10 and 10 are completed. Scale dubs as needed on an individual basis.

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Jan
20
12:00 PM12:00

WOD 012016

15m – Dynamics

20m – Movement Prep

20m clock - 4 Rounds each 3m long:

25 WBS 20/14lb to 10’/9’

7/5 Muscle Ups

10 Hang Squat Cleans 185/125

-Max Dubs in remaining time

*2m rest between rounds. All elements are designed to be done unbroken – scale reps and movements as needed so that time is available for double unders almost every round.

**A new round begins every 5 minutes. Everyone stops working after 3 minutes – so that 2 minutes of rest is given.

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Jan
19
12:00 PM12:00

WOD 011916

15m – Dynamics

5m - Movement Prep

10m Accessory EMOM:

E – 5 Good Morning (light – remind them how sore these made them last time!)

O – Max Dead Hang from the Pull Up Bar (1m cap)

3 Rounds for Reps (9m workout):

1m – Box Jumps 30”/24”

1m – Burpees

1m – Russian KBS 32kg/24kg

10m – Mobility & Stretching

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Jan
18
12:00 PM12:00

WOD 011816

15m – Dynamics

20m Front Squat:

  • 0-13m – MFTD
  • 13-20m – 4x2 @ 85% of MFTD

5m – Movement Prep

MetCon – 10m Partner AMRAP:

P1 - 100’ OH Walking Lunge 45/25lb plate (pull up rig to bay door and back)

P2 – Max V-Ups

*Score 1 is total feet lunged (count lengths of the gym to make it easy)

*Score 2 is total number of V-Ups

**Partners will switch movements upon completion of the 100' walking lunge.

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Jan
16
12:00 PM12:00

WOD 011616

15m – Dynamics

10m – OHS Review – get some good quality reps in with bars or PVC pipe. Drill them, hold positions, etc. Use this time productively to try and perfect some OHS positions.

10m – Double Under & DL Brief

Every 5m for 5 Rounds (25m clock), start a 3m amrap of:

30 Dubs

15 Deadlifts 95/65

10 OHS 95/65

*Record score for each amrap.

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Jan
15
12:00 PM12:00

WOD 011516

15m – Dynamics

5m – Movement Prep

12m to complete:

  • 4x8 Strict Pull Ups (add load if possible)
  • 4x8 Strict Dips (add load if possible)

For scaling the pull ups we will use the KB rows that we did last week. For scaling ring dips, use box dips – set them at a height that athletes can have their feet on the ground as an assist if they need it.

With a 12m clock in teams of 3, rotate every minute:

Station 1 – Rowing for Cals

Station 2 – TTB

Station 3 – 50’ Shuttle Sprints

*Have each team setup a rower in-front of a pull up bar. Shuttle sprints will be from the pull up rig, to the far pole of the muscle up rig (before the GHD, hyper, etc) and back. 

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Jan
12
12:00 PM12:00

WOD 011216

15m – Dynamics

20m – Deadlift

  • 0-13m complete – MFTD
  • 13-20m complete – 3x3 @ 80% of MFTD

I can’t emphasize this enough – this single should be the most BEAUTIFUL, smooth, positionally perfect rep EVERY athlete has ever done. This is NOT designed to be a true 1RM test.  PRs are not expected, and that is not the focus. Re-iterate this to athletes, please.

8m amrap:

10 Box Jumps 24”/20”

10 Russian KBS 24kg/16kg

10 Pull Ups

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Jan
11
12:00 PM12:00

WOD 011116

15m – Dynamics

EMOM for as long as possible…(20m time cap)

10 Burpees + 10 WBS 20/14 to 10’/9’

*If you fail to complete all 20 reps within a given minute BEFORE the 10th round (the 10th minute mark on the clock), the workout becomes an AMRAP of 10 burpees + 10 wbs, no EMOM constraints, to said 10 minute mark.

**To simplify that further, the minimum work any athlete will do is a 10m amrap of 10 burpees + 10 wbs. Athletes score for the day will be 2 fold: part 1 being how many rounds they successfully completed in the EMOM format, part 2 being their rounds and reps in the 10m window.

***If an athlete makes it PAST the 10th round, aka the 10th minute mark, still completing the work EMOM style, then their workout is over when they fail to complete said work.

Cash Out: 5x1m Plank holds on hands – add weight if possible.

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Jan
9
12:00 PM12:00

WOD 010916

15m – Dynamics

10m – Kipping Clinic for Pull Ups

3RFT:

15 CTB

10 Russian KBS 32kg/24kg

*4m time cap

-1m rest for all-

3RFT:

10 CTB

15 Russian KBS 32kg/24kg

*4m time cap

**This workout will be on a 9m clock. If an athlete completes the workout within the 4m time cap, then they earn extra rest. These are individual, grip burning, sprints.

Remaining Time – Childs pose with Lat Stretch, Banded Lat Stretch, Forearm Stretching, Foam Roll Lats.

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Jan
8
12:00 PM12:00

WOD 010816

15m – Dynamics

5m – Thruster Review

15m – Establish 2RM Thruster from Rack (NO JERKS ALLOWED!)

FT:

30 Thrusters 155/105

800m Run

30 FR Walking Lunge Steps (alternating, in place) 155/105

*12m time cap

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Jan
6
12:00 PM12:00

WOD 010616

15m – Dynamics

Gymnastics Strength – Take 10m to complete

  • 4x10 Strict HSPU – Scaled with Standing KB Strict Press
  • 4x10 Strict Pull Ups – Scaled with 1-arm KB Rows (think body builder row)

The first thing we can scale, within reason, is reps. If an athlete can complete at least 5 reps of each movement, every set, then they can scale the reps to say 4x5 strict HSPU and 4x7 strict pull ups (just as an example). If they can complete 4 or less, they will complete ALL of the reps with the scaled KB movements.

10m – Kipping HSPU Clinic

MetCon – “Diane”:

21-15-9

Deadlifts 225/155

HSPU (regionals standard 25lb plates and ab mat)

*10m time cap

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Jan
5
12:00 PM12:00

WOD 010516

15m – Dynamics

20m – Power Cycle Back Squats

  • 0-13m – MFTD
  • 13-20m – 5x1 @ 85%

MetCon – 4 Rounds for Reps:

E – Max Pistols

O –Max Double Unders

Remaining Time – Stretching for Hips

*This workout is 1m max Pistol, 1m Max Dubs, repeat for 4 rounds (8 minutes).

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Jan
4
12:00 PM12:00

WOD 010416

15m – Dynamics

20m – Movement Prep – Include 5-8m of kipping drills for both gymnastics movements

MetCon – 16m amrap:

50 Burpee Box Jump 24”/20”

40 TTB

30 Power Clean #185/#125

20 Muscle Up

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Jan
2
6:30 AM06:30

WOD 010216

Access to a Gym:

15m – Dynamics

15m – Movement Prep

MetCon – FT: 5-4-3-2-1 of…

Power Snatches 205/135

Alt. Weighted Pistols (per leg) 16kg/12kg

Rope Climbs 15’

At Home WOD:

15m – Dynamics

MetCon - FT:

200 Walking Lunge Steps

*Every minute, perform 8 V-Ups (the workout starts with V-Ups).

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Jan
1
6:00 AM06:00

WOD 010116

Access to a gym WOD:

15m – Dynamics

10m – Establish a heavy Press + 2 Push Press (MFTD)

10m – Back Off Sets – 4x1+2 @ 80%.

3RFT:

50 Double Unders

20 Russian KBS 32kg/24kg

10 Push Press @ 65% of MFTD

Home WOD:

10m – Dynamics

15m – Perform a max set of push-ups. Then, perform 4 sets at 70% (example – max is 10, then 4x7)

  • Superset – after each set of push ups, perform 3 I, Y, T laying on your stomach.

Find somewhere hilly, and then with a 10m clock, alternate between:

  • All out Sprint for 30s
  • Recovery Jog for 30s
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