Category : WOD

13 minutes ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then: 2-3 rounds of: 10-15 cossacks/side + 10-15 scapular push-up (3sec pause at top) + 10 bodyweight walking lunges/side

Group Metcons

Monday
5 rounds for time (15min cut-off) 10 burpees + 15 wall ball (comp group=OH Squat) + 30 DU

Tuesday
2 repeats of: 4mins: 10 shuttles + 10 thrusters. 2mins rest. 4mins: 150m row + 15 ball slams, 2mins rest

Wednesday
For reps: Part 1: 4min row for cals. 1min rest. Part 2: 4min: 10 box jumps (step down) + 15 KB swings to chin

Thursday
15min for quality: 30-50reps/side single leg skips + 2 TGU/side (heavy) + accumulate 30sec L-sit hold + 5-10 HSPU or 30sec HS Hold

Friday
FBOMB FRIDAY!!
{A. max tire flips in 45sec. B. Max ball slams in 45sec (35/50). C. 20min amrap: 6 renegade row/side + 8 push-ups + 10 bodyweight squats + 20 double unders}

Saturday
3 sets: 60sec airdyne, 60sec rest, 60sec wall ball, 60sec rest, 60sec burppes, 60sec rest

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. tempo back squats 2×3 with a 6sec lowering phase (at approx 80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 5. B. 3 sets: Paused Bench Press (2sec pause) 3reps @ 85-90% of today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 3 sets, rest 30-60sec between exercises: Snatch Grip RDL 15 reps + 15 Bulgarian Split Squats/side + Weighted Front Plank 60sec B. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec side plank (or single leg side plank). B. 2-3 sets: 10-15 DB Biceps curls + 10-15 DB skull crushers. C. Group Metcon

Training – General

Workout 1
A. Deadlift 3×3 at a challenging weight, rest 2-3min
B. Pull-ups 3×4-8, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat: in 15min complete as many sets of 4 @ 80% as possible
B. Front Squat 3×2, rest 90sec
C. Group Metcon

Workout 3
A. 7min EMOM: 1-3 MU or 7min MU practice
B. Bench Press 8×3 @ 75% EMOM
C. 4 sets for quality: 6 tough g2o + 30sec L-sit hold

Workout 4
A. Press 5×3 every 90sec
B. Weighted Chin-ups 6×3 every 90sec
C. Group Metcon

Workout 5
A. 5-8min handstand practice OR 2-5 HSPU EMOM for 8min
B. 4 sets: 10 Bulgarian SS + 8-10 seated DB shoulder press + 10-12 GHD hip extensions
C. 4 sets: 30sec DU + 30sec rest + 30sec KB swing + 30sec rest

Training – Competition

Workout 1
A. Bench Press 4×2-4. B. Paused Bench Press 2×2-4. C.2-3 sets: max weighted push-ups + max unweighted push-ups, rest 60-90sec. D Group Metcon

Workout 2
A. Front Squat 3×2.1.1 (rest 15sec inside cluster) B. Paused F Squat 2×3 with 3sec hold. C. Group Metcon

Workout 3
A1. Chin-ups 4×5-8reps, rest 30sec, A2. Bent-over Barbell Row 10reps, 3sec pause at top, rest 30sec A3. Ring Rows, max reps, rest 30sec, A4. Band Pull aparts 15-20reps. rest 2mins B. DB Hammer Curls 2-3setsx15-20reps. C. Group Metcon

Workout 4
A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 4 hard sets: High Hand Snath (at pockets) + Hang snatch (just above knee) + full snatch. C. Clean and Jerk 3×2 at 80% or higher. D. Deadlift 2×2.1.1 (rest 15sec inside cluster). E Paused Deadlift 2×4

Workout 5
A. Push Press, 5×1-3. B. 3 sets alternating: 6-10 shoulder press, rest 20sec, 4-8 push press at the same weight. rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Training – Weightlifting Team

Monday
A. Snatch. 6 sets: 3,2,1,3,2,1
B. Back Squat 3×2-4. plus 1xmax reps @ 80%
C. 3 sets: 3 Snatch Pull + 5 Snatch Pick-up @ 115-120%

Tuesday
A. Clean from block to a 3RM for the day
B. Jerk from rack. 3×4
C. Group Metcon

Thursday
A. Clean + Clean + Jerk to a heavy single, then 2 sets @ 90% of that weight.
B. Front Squat 3×1.1.1 (try to hit heavier top set than last week – go big, last week of this protocol)
C. Paused Front Squat (3sec) 2×2
C. 3 sets: 3 Clean Pull + 5 Clean Pick-up @ 115-120%

Friday/Sat
A. 3 sets: 3 snatch from block + 4 OH Squats.
B. Pause OH Squat 4×2, 3sec pause
C. Push Press 3×4-6
D. Goup Metcon (optional)

Training – Powerlifting Team
1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: row, skip, airdyne or row, then 2-3 sets of: glute side shuffles 3×10-15/side + 15-20 no money drill + quad self massage 60sec/side (use lacrosse ball)

Group Metcons

Monday
2 sets for reps: 90sec burpees, 30sec rest, 90sec rowing for cals, 30sec rest, 90sec double unders, 30sec rest

Tuesday
3sets: 60sec wall ball, 60sec rest, 60sec airdyne, 60sec rest. 60sec shuttles, 60sec rest.

Wednesday
6 sets for time: 10 walking lunge steps (5/side) + 20 KB swings (to chin) + 30 double unders (60 regular skips) *comp group do OH Squats instead of walking lunges

Thursday
2 repeats of: 4mins 20 “rope slams” on battling ropes (sub ball slams if too many people) + row 150m, 2mins rest. 4mins of: 5 pull-ups + 10 ground to shoulder (dumbbell from just below knee or barbell for advanced trainees)

Friday
15min for quality: 30-50reps/side single leg skips + 5 tough TGU/side + accumulate 30sec L-sit hold

Saturday
For time: 9 sets for time: 4 burpees + 6 ball slams + 8 box jumps (step down)

Foundations

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3 sets: Paused Deadlifts 5reps @ approx 80-85% of today’s top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 1, then 4×1-2@90% of today’s top weight. B. Single Arm Front Plank 2×30-60sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Tempo Back Squat (at same weight) 3×3-4reps with 6sec lowering phase. C. Group Metcon

Workout 4
A. 4-5 sets, rest 20-30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-10reps + strict chin-ups 4-8reps + 10 single leg RDL/side. B.Group Metco

Training – General

Workout 1
A. Deadlift 8×3 @ 75% for speed, rest 60sec
B. 3 sets, rest 60sec: max strict pullups + 3 TGU/arm
C. Group Metcon

Workout 2
A. 5min muscle up practice or 5min AMRAP MU
B. Back Squat: in 15min complete as many sets of 5 @ 75% as possible
C. Group Metcon

Workout 3
A. 8min EMOM alernating: 1) 5-8 toes to bar and 2) 2-4 HSPU
B. Bench Press 4×4-6, rest 90sec
C. 5 sets for quality: 10 ground to OH + 5 high box jumps + 50 DU

Workout 4
A. Weighted Chin-ups 10×2-4 every 90sec.
B. max rope climb in 3mins
C. Group Metcon

Workout 5
A. OHS 3×3 (1sec pause @ bottom), rest 60sec
B. 3 sets, 30-45sec: max tempo ring rows + 12 GHD situps
C. Group Metcon

Training – Competition

Workout 1
A. Front Squat 6×3@80% every 90-120sec B. Paused F Squat 3×2 with 5sec hold. C. Group Metcon

Workout 2
A. Push Press, build to a heavy set of 2, then 4×2-4@90% of that. B. 3 sets alternating: 6-10 shoulder press, rest 15sec, 10-15 DB lateral raise, rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Workout 3
A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 5 sets: High Hang Snatch (at pockets) + Hang snatch (just above knee). C. Clean and Jerk 3×3 at 80% or higher. D. Deadlift 2×2-4 tough reps. E Paused Deadlift 2×6

Workout 4
A. Weighted Chin-ups 10×2-4 every 90sec. B. max rope climb in 3mins. C. Group Metcon

Workout 5
A. Snatch from Block 3×5. B. Clean from Block 3×5. C. Tempo Back Squat (5sec lowering phase) 5×2-4

Training – Weightlifting Team

Monday
A. Snatch. 6 sets: 3,2,1,3,2,1
B. Back Squat 3x plus 1xmax reps @ 77%
C. 4 sets: 3 Snatch Pull + 4 Snatch Pick-up Drill @ 115 %

Tuesday
A. Clean from block to a a 2RM
B. Jerk from rack, 4×3
C. Group Metcon

Thursday
A. Clean and Jerk to a heavy double, then 2×1 at that weight.
B. Front Squat 3×1.1.1 (try to hit a heavier top set than last week)
C. Paused Front Squat 2×3 (3sec pause)
D. 3 sets: 3 clean pulls + 4 clean pick-up drill.

Friday/Sat
A. 3 tough sets: 2 High Hang Snatch + 2 mid hang snatch + 2 OH Squats
B. Paused OH Squat 3×3, 3sec pause
C. Push Press 3×2-4
D. Group Metcon

1 week, 4 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: run, airdyne, skip or row, then 2-3 sets of: scapular pull-ups 10reps + glute self massage OR stretch 60sec/side + 10-15 wide stance body weight squats

Group Metcons

Monday
5 sets: 30sec wall ball, 30sec rest, 30sec rest, 30sec rowing, 30sec rest, 30sec KB swings, 30sec rest.

Tuesday
13min AMRAP: 5 push-ups + 5 ring rows + 10 ball slams + 10 box jumps (step down)

Wednesday
4 sets: 3mins work, 2mins rest: star the round with 15 heavy ball slams (Comp group do 15 OH Squats), then complete the time remaining with 5 burpees + 15 double unders

Thursday
For time: Row 500m (or sub Airdyn 30cals) + 30 KB Swings + 15 burpees + 250m row (15cals AD)

Friday
15min for quality: 30-50reps/side single leg skips + 4 tough TGU/side + 10 renegade rows/side + 10-15 strict toe to bar

Saturday
8 sets for time: 4 heavy thrusters + 6 pull-ups + 8 box jumps.

Foundations

Workout 1
A. Back Squat, build to a tough set of 5. B. tempo back squats 2×5 with a 6sec lowering phase (at approx 80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 8. B. 3 sets: Paused Bench Press (4sec pause) 5reps @ 85-90% of today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 4 sets: Snatch Grip RDL 12 reps + 12 Bulgarian Split Squats/side. B. 2 sets alternating: weighted front plank + poliquin step-up 20-30reps/side. C. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec side plank (or single leg side plank). B. 2-3 sets: 10-15 DB Biceps curls + 10-15 DB skull crushers. C. Group Metcon

Training – General

Workout 1
A. Deadlift 3×1.1.1 cluster sets, rest 15sec between reps, 2-3min between sets. Then drop weight and do 1×6-10
B. 3×5-10 pullups, rest 60sec
C. Group Metcon

Workout 2
A. 5min muscle up practice or 5min AMRAP MU
B. 4 sets, every 60-90sec alternate: 6 tough ground to overhead + 6-10 toes to bar
C. Group Metcon

Workout 3
A. 8min handstand practice OR 2-5 HSPU EMOM for 8min
B. Front Squat 6,5,4 ramping, rest 90sec-2min
C. Back Squat 8,6,4 ramping rest 90sec-2min
D. For quality, in 10min perform as many sets as possible of: 5 unbroken pullups + 12 KB swings + 10 heavy unbroken thrusters

Workout 4
A. Bench Press 4×4, then 1×6-10. Rest 90sec-2min
B. 2-3 sets, rest 60sec: 6-10 standing DB press + 20 band pull aparts (1sec hold)
C. Group Metcon

Workout 5
A. OHS 3×4 (1sec pause @ bottom), rest 60sec
B. 3 sets; rest 30-45sec: 12 heavy KB swings + 12 GHD situps
C. Group Metcon

Training – Competition

Workout 1
A. Weighted Chin-ups 10×2-3 every 90sec. B. max legless rope climb in 3mins. C. Group Metcon

Workout 2
A. 4 sets @ 40-50%: 3 jumping snatch pull + hang snatch. rest 45sec. B. 5 sets: Hang Snatch + Full Snatch. C. Clean and Jerk 3×3 at 80% or higher. D. Deadlift 2×4-6 tough reps. E Paused Deadlift 2×4-6

Workout 3
A. Bench Press 3×4-6. B. Paused Bench Press 2×2-4. C.2-3 sets: max weighted push-ups + max unweighted push-ups, rest 60-90sec. D Group Metcon

Workout 4
A. Snatch from Block 3×5. B. Clean from Block 3×5. C. Tempo Back Squat (5sec lowering phase) 5×2-4

Workout 5
A1. Chin-ups 4×5-8reps, rest 30sec, A2. Ring Rows, max reps, 3sec pause at top, rest 30sec A3. Bent-over Barbell Row 10reps, rest 30sec, A4. Band Pull aparts 15-20reps. rest 2mins B. DB Hammer Curls 2-3setsx15-20reps. C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch to a max double, then 3×1 at that weight
B. Back Squat: 4 hard sets of 2-4reps
C. 4 sets: 3 Snatch Pull + 3 Snatch Pick-up Drill @ 115 %

Tuesady
A. Clean from block to a max, then 2×3 @ 85%
B. Jerk from rack, 5×1
C. Group Metcon

Thursday
A. Clean and Jerk to a heavy double, then 3×1 at that weight.
B. Front Squat 3×1.1.1
C. Paused Front Squat 2×4
D. 3 sets: 3 clean pulls + 3 clean pick-up drill.

Fri/Sat
A. 3 tough sets: 2 High Hang Snatch +1 mid hang snatch + 3 OH Squats
B. Paused OH Squat 3×5
C. Push Press 3×4-6
D. Group Metcon

2 weeks, 5 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: airdyne, skip, run or row, then 2-3 sets of: 2-3 rounds of: groin-hamstring-flow 45-60sec + band pull apparts 20-30reps + 8 squats with band around knee + 30-60sec active hold at bottom of squat (no band, bodyweight)

Group Metcons

Monday
Comp Crew: 5rounds for time: 5 ground to shoulder + 5 thrusters + 5 OH Squat + 50 double unders. Normal Workout: 12min amrap: 5 push-ups + 10 wall ball + 15 box jumps (step down)

Tuesday
3min work, 2min off: 150m row + 15 ball slams. Continue you where leave off when resuming each set.

Wednesday
5 sets for time: 10 burpees + 10 toe to bar + 25 double unders (sub=50 single skips) (15min cap)

Thursday
4 sets: 30sec shuttles, 30sec rest: 30sec airdyne, 30sec rest, 30sec push-ups, 30sec rest, 30sec row, 30sec rest.

Friday
15min for quality: 30-50reps/side single leg skips + 3 tough TGU/side + accumulate 30sec L-sit

Saturday
4 sets: max strict chin-ups + 8 walking lunges/side + max hspu or normal push-ups + 20 KB swings.

Foundations

Workout 1
A. Deadlift build to a tough set of 3. B. 2-3 sets: Paused Deadlifts 3 reps @ approx 80-85% of today’s top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 3, then 4×3@85-90% of today’s top weight. B. Single Arm Front Plank 2×30-60sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. Tempo Back Squat 3×2-3 with 6sec lowering phase (start with approx 80-85% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-10reps + strict chin-ups 4-8reps + 10 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. Deadlift build to a tough set of 3, then 2×3@90% of that
B. 3 sets, rest 60-90sec: 8-10 toes to bar + 4-6 box jumps for quality
C. Group Metcon

Workout 2
A. 4 sets, every 90sec alternating: 5 ground to overhead + 6-10 stict pullups
B. 3×8 glute star
C. Group Metcon

Workout 3
B. 5min muscle up practice or 5min AMRAP MU
B. Front Squat 3×3, rest 90sec-2min
C. Back Squat 3×5, rest 90sec-2min
D. 4 sets for quality: 10 heavy unbroken wall balls + 40 DU

Workout 4
A. 4 sets, rest 60-90sec: 10 Bulgarian SS + 8-12 standing DB press + 15-20 tough KB swings
B. Group Metcon

Workout 5
A. 5-8min handstand practice OR 2-5 HSPU EMOM for 8min
B. Barbell Complex: 1 press + 2 push press + 2 paused front squat. Work up to a heavy set
C. Group Metcon

Training – Competition

Workout 1
A. High Hang Snatch (at pockets) + Hang Snatch (at knee) + Snatch. 4 tough sets. B. Clean and Jerk 3×4. C. Deadlift 2×6-8 tough reps. D Paused Deadlift 3×4-6

Workout 2
A1. Chin-ups 4×6-12, rest 30sec, A2. Ring Rows, max reps, 3sec pause at top, rest 30sec A3. Bent-over Barbell Row 10reps, rest 30sec, A4. Band Pull aparts 15-20reps. rest 2mins B. DB Hammer Curls 2-3setsx15-20reps. C. Group Metcon

Workout 3
A. Snatch from Block 4×4. B. Clean from Block 4×4. C. Tempo Back Squat (5sec lowering phase) 3×5-7.

Workout 4
A. Push Press, build to a heavy set of 5, then 3×6-10reps. B. 3 sets alternating: 10-15 shoulder press, rest 15sec, 10-15 DB lateral raise, rest 90sec. C. Group Metcon. D. Accumulate 3mins of handstand hold

Workout 5
A. Front Squat 10×3 EMOM @ 75%. B. Paused F Squat 3×3 with 4sec hold. C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch 3@70%, 2@75%, 2@80%, 1@85%, 4×1@90-95%
B. Back squat, build to a heavy single (no misses, go by feel), then 4×2 at 90-95% of that
C. Snatch pulls 4×3@115%

Tuesday
A. Clean + clean + jerk. Build to a max for the day then 2 sets at 90%
B. Push press 7×1
C. Group metcon

Thursday
A. 2 high snatch + 3 oh squat. 4 sets
B. Front squat 3×3
C. Back squat 2×4-6

Fri/Sat
A. Hang clean &jerk + clean + jerk 3 sets
B. Jerk from rack 2rm, then 5×1@90-95% of that
C. Group metcon

3 weeks, 6 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then 2-3 rounds of: glute star 6-8/side + 10 inch-worms + 20 shoulder pass throughs

Group Metcons

Monday
TESTING: 12min AMRAP: 12 KB swings (to chin) + 10 box jumps 24/16 + 8 wall ball

Tuesday
Option A: Make-up day for this week’s testing workouts. Option B: 20 ball slams + 6 renegade rows/side (or sub 6 push-ups + 6 ring rows if can’t pass torsion control test)

Wednesday
TESTING. Comp Team: 4 rounds for time: row 350m + 10 OH Squat + 10 ground to shoulder. Nornal Group: “GFUNK” 15min amrap: 10 burpees + 30 double unders.

Thursday
Option A: Make-up day for testing workouts. Option B: 10mins for quality: 2 TGU/side + 30-60sec weighted front plank + max HSPU or 30sec HS hold.

Friday
A. Skills Testing: TBD
B. 6min finisher: 10 shuttles + max push-ups

Saturday
Option A: Make-up day for testing workouts. Option B: as fast as possible: BALLZ! 20-15-10-5: wall ball + ball slams

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. tempo back squats 2×5 with a 6sec lowering phase (at approx 75-80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 1. B. 4 sets: Paused Bench Press (4sec pause) 2reps @ 85-90% of today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 4 sets: RDL 12 reps + 10 Bulgarian Split Squats/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + 10-20/side single leg calf raises. C. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec weighted front plank. B. 2-3 sets: 10-15 DB Biceps curls + 15-20 tricep band push-downs C. Group Metcon

Training – General

Workout 1
A. Deadlift 8,5,5 ramping sets. Rest 2min
B. 3 sets, rest 60sec: 10 Bulgarian SS + max tempo ring rows
C. Group Metcon

Workout 2
A. Bench Press 4×5, rest 90sec
B. 5min muscle up practice or 5min AMRAP MU
C. Group Metcon

Workout 3
A. 4 sets, every 90sec alternating between: 6-10 HSPU and 5 front squats
B. 3 sets for quality, rest as little as possible: 8 DB push press + 10 pullups
C. 5min AMRAP pullovers

Workout 4
A. 4 sets for quality: 15 heavy KB swing to chin + 300m row (emphasis on technique) + 8 renegade rows
B. Group Metcon

Workout 5
A. Barbell Complex: 3 front squat + 2 push press. Work up to a heavy set. Do not miss!
B. 3 sets 12 GHR, rest 60sec
C. Group Metcon

Training – Competition

Workout 1
A. Push Press 4×6-8. B. 3 sets alternating: DB Shoulder Press 8-12, rest 15sec, 10-15 DB lateral raise, rest 90sec. C. Group Metcon D. Accumulate 3mins of hanstand hold

Workout 2
A. Snatch from block 3×5. B. Clean and Jerk 3×3. C. Tempo Back Squat (5sec lowering phase) 3×4-6

Workout 3
A. Weighted Chin-ups 10×3 every 90sec. B. max legless rope climb in 3mins. C. C. Group Metcon

Workout 4
A. Front Squat 10×3 EMOM @ 70%. B. Paused F Squat 2×5 with 3sec hold. C. Group Metcon

Workout 5
A. 4 sets alternating: Paused Bench Press. 4×4-6, rest 60sec, max ring rows, rest 90sec. B. 2-3 sets alternating: max weighted push-ups + 10-20 back flys. C Group Metcon

Training – Weightlifting Team

Monday
A. Snatch 7×1 EMOM with no misses, starting at 80%
B. Back Squat, Build to a tough tripple, then 5×1 at today’s top weight.
C. Snatch Pulls 3×4 @ 110%

Tuesday
A. Clean and Jerk. 3×1@90%
B. Push Press 4×2-4
C. Tall Jerk 3×3, heavy
D. Group Metcon

Thursday
A. High Hang Snatch + Mid Hang Snatch + 2 OH Squat. 3 sets
B. Front Squat, hit one tough double.
C. Speed Back Squat 2@85%, then 7×2@75% EMOM

Fri/Sat
A. Clean from block 3×2
B. Jerk from Rack 5×1 EMOM start at 85%
C. Group Metcon

1 month ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% airdyne, row, skip or run, then 2-3 rounds of: 60sec/side glute stretch (pigeon pose style) + 15-20 groiners/side + 15-20 scapular push-ups.

Group Metcons

Monday
A. TESTING: (Immediately after warm-up) max chin-ups in 90sec. B. Normal Strength Work. C. TESTING: Grace (30 ground to overhead for time) OR Modified Grace: 30 thrusters for time @ 125% of “Fran Weight”
*compare to week of Jan 5 2015

Tuesday
Light day or Make-up day: Make-up a Testing Workout or, 10mins for quality: 3 TGU/side + 10 KB swings + 10 cal AD

Wednesday
TESTING: 15min Cindy, 20mins for Comp Stream
*compare to week of Jan 5 2015

Thursday
Light day or Make-up day: Make-up a Testing Workout or, 10mins for quality: 10sec L-sit + 20sec ring support hold + 30 DUs

Friday
TESTING: 500m row repeat. Row 500m, rest exactly 90sec. Row 500m. Score is your combined time, but record each seperately so you can see how much drop-off there was.
*compare to week of Jan 5 2015

Saturday
Light day or Make-up day: Make-up a Testing Workout or: 5 sets: 30sec battling ropes, 30sec, 30sec airdyne, 30sec rest, 30sec toe to bar, 30sec rest.

Foundations

Workout 1
A. Deadlift build to a tough set of 5.
B. 2-3 sets: Paused Deadlifts 4 reps @ approx 80% of today’s top weight + max ring rows with 2sec pause at top.
C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 5, then 2×4-6@90% of today’s top weight.
B. Single Arm Front Plank 2×30-60sec/side.
C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5.
B. Tempo Back Squat 2×3-4 with 6sec lowering phase (start with approx 80% of today’s top weight).
C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 10 single leg RDL/side.
B.Group Metcon

Training – General

Workout 1
A. 5min AMRAP pistol squats (alternating legs)
B. Back Squat, build to 85% for one set of max reps. Then 2×3@80-85%
C. Group Metcon

Workout 2
A. DB bench press 3xmax, rest 90sec
B. 3 sets, rest 45sec: 8,8,8+ single arm DB row + 8,8,8+ seated DB shoulder press + 12 bent over lateral raises (2sec hold @ top)
C. Group Metcon

Workout 3
A. Ankle massage 60sec/side
B. 10min EMOM 3-8 pistols/leg
C. 4 sets of max pull ups, rest 90sec
D. Group Metcon

Workout 4
A. 4 sets for quality: 1 tough TGU/arm + 5-8 tough chin ups + 6 walking lunges/leg + 10 glute star
B. 4×5 Barbell row
C. 2 sets: 5min tabata pistol squats (20sec on, 10sec off, alternating legs), rest 2min between sets. Try to beat total reps from last week

Workout 5
A. Push Press 1RM
B. 4 sets, every 60sec alternate: 2-3 tough shoulder press + 3-5 tough chin ups
C. Group Metcon

Training – Competition

Workout 1
A. Bench Press, build to a tough set of 2, then 4×2 @ 90%. B. 1 set max push-ups. C. Group Metcon

Workout 2
A. Front Squat 1RM. B. Snatch. from block, build to a Build to a tough double, then 2×1@ 90%. C. Clean and Jerk, 3×1@85%.

Workout 3
A. 7 sets: 3-6 skin the cat, rest 30-60sec. 50 single leg skips per side, rest 30-60sec B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 4
A. Speed Back Squat 6×2@70%. EMOM. B Group Metcon

Workout 5
A. Deadlift to a tough single. B. 4 rounds for quality: 5 deadlift @ 60% + max HSPU + max ring rows.

Training – Weightlifting Team

Monday
A. Snatch 7×1 EMOM with no misses, starting at 80%.
B. Back Squat 5×1-2 @ 90-95%, no misses
C. Paused Squat 4×1

Tuesday
A. Clean and Jerk. Build to a tough single at about 90% (no misses), then 2×2@10% less
B. Push Press 3×4-6
C. Tall Jerk 4×4-6 (as heavy as you can)
D. Group Metcon

Thursday
A. 2 High Hang Snatch + 3 OH Squat. 3 sets.
B. Squat, 2@85%, then 7×2@70% EMOM
C. Front Squat, hit one tought set of 3 (leaving a rep in the tank), then drop 5% and hit another 1×3

Fri/Sat
A. Clean from block. 3×3
B. Jerk from Rack 5×1 EMOM. Start at 80%
C. Group Metcon

1 month, 1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% run, row, skip or airdyne, then 2-3 rounds of: glute side shuffles 3×10-15/side + 15-20 no money drill + overhead band mobility 60sec/side

Group Metcons

Monday
3 sets every 2mins: 5 thrusters/G-to-OH at 110-120% Grace weight. Then 4 sets every 2mins: 10 thrusters or G-to-OH at Grace Weight.

Tuesday
3mins: row. 1min rest. 3mins: 6 shuttles + 4 burpees. 1min rest. 3mins airdyne. 1min rest. 3mins: 6 shuttles + 4 burpees. 1min rest. 3mins row.

Wednesday
AMRAP in 14mins: 40 double unders + 30 wall ball + 20 burpees + 10 toe to bar

Thursday
12mins for quality: 20-30sec L-Sit + 5 Wall Walks (or 20-30sec handstand hold) + 10-15 tought KB Swings

Friday
12mins EMOM: 5 Thrusters or G-to-OH at 100-110% Grace Weight.

Saturday
2 sets: 3mins: 5 box jumps + 10 push-ups. 1min rest: 5 pull-ups + 15 body weight squats.

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. tempo back squats 2×3 with a 6sec lowering phase (at approx 75-80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 3. B. 3 sets: Paused Bench Press (4sec pause) 3reps @ 85% of today’s top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3
A. 4 sets: RDL 8 reps + 6 Bulgarian Split Squats/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + single leg calf raises. C. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec weighted front plank. B. 2-3 sets: 15-20 DB Biceps curls + 15-20 tricep band push-downs C. Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 10min EMOM 3-8 pistols/leg
C. 3 sets, rest 45sec: 8 front step ups/leg + 5-8 chest to bar chin ups
D. Group Metcon

Workout 2
A. DB bench press 3×8 + 1×8+ (rest/pause, go to failure, rest 20sec and repeat), rest 60sec
B. 3 sets, rest 45sec: 8 2 arm DB row + 5-8 chin ups + 12 bent over lateral raises (2sec old @ top)
C. Group Metcon

Workout 3
A. Accumulate either 20, 30 or 45 assisted pistols/leg
B. Back Squat 5×3, rest 2min
C. Group Metcon

Workout 4
A. 4 sets for quality: 5-8 tough chin ups + 20 heavy KB swings + 60sec weighted front plank + 8-10 glute star
B. 4×5 Barbell row
C. 2 sets: 5min tabata pistol squats (20sec on, 10sec off, alternating legs), rest 2min between sets

Workout 5
A. Push Press 3×2, rest 90sec
B. 4 sets, every 90sec alternate: 3 shoulder press + 12 heavy renegade rows
C. Group Metcon

Training – Competition

Workout 1
A. Snatch. Build to a tough double, then 3×2 @85-90% of that every 60-90sec. B. Clean and Jerk, Build to a tough double, then 3×2@85-90% of that. C. Deadlift. 3×6@75-80%

Workout 2
a. Back Squat, 4@80%, 2@85%, 10×3 EMOM @ 70%. (go for max reps on last set) B. Paused Back Squat 2×5@ 60% C. Group Metcon

Workout 3A. 7 sets: 3-6 skin the cat, rest 30-60sec. 50 single leg skips per side, rest 30-60sec B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 4
A. Front Squat, 3×1.1.1 as heavy as possible. Rest 15sec inside cluster. Rest 3mins between sets. B. Group Metcon

Workout 5
A. 5×1-2 heavy thrusters, every 90-120sec. B. 2×10-15 @ 50% push press. C. Group Metcon

Training – Weightlifting Team

Monday
A. 3×3 High Hang Snatch (at pockets)
B. 1xmax reps @ 90%, 5×1-2@85% every 2mins
C. Paused Squat 3×2 with 3sec pause

Tuesday
A. Clean form block 4×2
B. Jerk 7×1 EMOM. Start at 80%
C. Group Metcon

Thursday
A. Snatch 10×1 EMOM with no misses starting at 80%
B. Speed Squat 12×1 EMOM @ 80%
C. Tempo Front Squat [50×2] 3×4-6

Fri/Sat
A. Clean and Jerk. Build to a 2RM, then 6×1 EMOM @ 90% of that.
B. Jerk from Rack 3×3
C. Push Press 3×6-8
D. Optional Group Metcon

1 month, 2 weeks ago 0
Posted in: WOD

Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then 2-3 rounds of: 10-15 cossacks/side + quad stretch 60sec/side + 10-15 scapular pull-ups with wdie grip

Group Metcons

Monday
2 sets: 3mins: 6 push-ups + 12 bodyweight squats. 1min rest. 3mins: row or aridyne. 1min rest.

Tuesday
7 sets, every 2mins: 8-10 heavy thrusters/G-to-OH at Grace 100-110% Grace Weight + 4 burpees.

Wednesday
2 sets: 3mins: 8 shuttles + 10 ball slams. 1min rest. 3mins:

Thursday
12mins for quality: 20-30sec L-sit or Front Lever Hold + 10-15 tough KB Swings OR 5 tire flips + 2 tough TGU/side

Friday
FBOMB FRIDAY!

Saturday
3 sets, 1min on each station, rest 2mins between sets: max strict chin-ups + max strict push-ups + max box jumps (step down) + row.

Foundations

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3 sets: Paused Deadlifts 6 reps @ approx 80% of today’s top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 8, then 2×8-12@80% of today’s top weight. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Tempo Back Squat 2×5 with 6sec lowering phase (start with approx 80% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 10 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 5 sets: 8-10 assisted pistols/leg + max tempo ring rows
C. 3 sets, rest 60sec: 6 Bulgarian SS/leg + 6-10 pull ups
D. Group Metcon

Workout 2
A. DB bench press 8,8,8,8+ (go to failure on the last set), rest 60sec
B. 3 sets, rest 45sec: 8,8,8+ single arm DB row + 8,8,8+ seated DB shoulder press + 12 bent over lateral raises (2sec hold @ top)
C. Group Metcon

Workout 3
A. Accumulate either 20, 30 or 45 assisted pistols/leg
Front Squat 5×4, rest 2min
C. Group Metcon

Workout 4
A. 4 sets: 2 TGU/arm + 6 walking lunges/leg + 5-8 chest to bar chin ups + 6-8 glute star
B. 4×6 Barbell row
C. 7min tabata pistol squats (20sec on, 10sec off, alternating legs)

Workout 5
A. Push Press 3×3, rest 90sec
B. 4 sets, every 90sec alternate: 4 shoulder press + 3-5 tough chin ups
C. Group Metcon

Training – Competition

Workout 1
a. Back Squat, 4@80%, 3@85%, 1@90%. B. three sets: back squats 8-12reps @ 70%, rest 30-60sec, max strict chin-ups, rest 30-60sec. C. Group Metcon

Workout 2
A. 7 sets: Ring Support Hold 15-30sec. Rest 30-60sec + 3-6 skin the cat, rest 30-60sec. B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 3
A. Front Squat, build to a tough set of 2 (beat what you hit on week of Jan 26), then 5×3 at 85-90% of that weight. B. Group Metcon

Workout 4
A. 5×2-3 heavy thrusters, every 90-120sec. B. 3×8-12 push press. C. Group Metcon

Workout 5
A. Bench Press, build to a tough set of 3, then 4×3 @ 85-90%. B. 2 sets: max weighted push-ups, rest 30sec, max bodyweight push-ups, rest 90sec. C. Group Metcon

Training – Weightlifting Team

Monday
A. 3×2 High hang snatch (at pockets) + 1 mid hang (at knee)
B. Back Squat 1@90-95%, 1xmax reps @ 85%, then 2 sets of 2-5@85%
C. Paused Squat 2×2 with 3sec pause as heavy as you can

Tuesday
A. Clean from block 3×3
B. Push Press 8×1 EMOM (Try to beat last week).
C. Shoulder Press 2×8-12
D. Group Metcon

Thursday
A. Snatch 10×1 EMOM with no misses starting at 80%
B. Speed Squat, 10×2 @ 75% (decend fast, stay tight and bouce hard, then up as fast as possible
C. Paused Front Squat 7×1 with 3sec pause.

Fri/Sat
A. Clean and Jerk 6×1 EMOM starting at 80% with no misses.
B. Jerk from Rack 4×2
C. Push Press 4×2-4
D. Light Muscle Snatch 2-3 sets of 15-20 .
E. Optional Group Metcon

1 month, 3 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skip, airdyne, row or run, then 2-3sets:
2-3 rounds of: 10 glute bridges 3sec pause at top + 60sec calf stretch/side + 10 ring rows

Group Metcons

Monday
For 18mins: odd mins: 4-5 heavy thrusters/G-to-OH at 115-125% grace weight, even minutes: 3-5 strict chin-ups

Tuesday
13mins for quality: accumulate 20-30sec L-sit for Front Lever Hold + 4 TGU/side + 60sec of double or trippled under practice

Wednesday
A. 3 sets: 2mins row. 90sec rest. *try to add 5m to each set. B. 2 sets: 2mins: 5 burpees + 5 wall ball. Rest 90sec

Thursday
15min amrap: 4 pull-ups, 6 push-ups, 8 ball slams, 12 air squats

Friday
2 sets: 2mins row. 1min rest. 2mins: 6 shuttles + 4 burpees, 1min rest. 2mins: airdyne, 1min rest.

Saturday
9 sets: Every 2mins: 8 unbroken heavy thrusters/G-to-OH + 8 box jumps (step down).

Foundations

Workout 1
A. Back Squat, build to a tough set of 5. B. tempo back squats 2×5 with a 5sec lowering phase (at approx 75-80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 5. B. 3 sets: Paused Bench Press (4sec pause) 3reps @ 90% of today’s top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: snatch grip RDL 15reps + 15 reps side step-up/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + single leg calf raises. C. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Chin-ups 3-5reps + 45sec weighted front plank. B. 2-3 sets: 15-20 DB Biceps curls + 15-20 tricep band push-downs C. Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 10min EMOM 2-6 pistols/leg
C. 3 sets, rest 45sec: max tempo ring rows + 10 front step ups/leg
D. Group Metcon

Workout 2
A. DB bench press 4×8 (try a little heavier than last week), rest 60sec
B. 3 sets, rest 45sec: 10 2 arm DB row + 5-8 chin ups + 12 bent over lateral raises (2sec old @ top)
C. Group Metcon

Workout 3
A. Accumulate either 15, 25 or 40 assisted pistols/leg
B. Back Squat 5×5, rest 2min
C. Group Metcon

Workout 4
A. 3 sets: 5-8 chest to bar chin ups + 20 heavy KB swings + walking lunges 10/leg + 45-60sec hollow body hold
B. 5×6 Barbell row
C. 5min tabata pistol squats (20sec on, 10sec off, alternating legs)

Workout 5
A. Push Press 4×3, rest 90sec
B. 3 sets, rest 60sec: 5 press + 10 heavy renegade rows
C. Group Metcon

Training – Competition

Workout 1
A. 6 sets: Ring Support Hold 15-30sec. Rest 30-60sec + 3-6 skin the cat, rest 30-60sec. B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 2
A. Front Squat, build to a tough set of 4 (beat what you hit on week of Jan 5), then 5×2 at that weight. B. Group Metcon

Workout 3
A. 6 sets EMOM: 6 unbroken push press. B. 5 sets EMOM, 3 tough thrusters. C. Group Metcon

Workout 4
A. Bench Press, build to a tough set of 5, then 3×5 @ 85% with 4sec lowering phase. B. 2 sets: shoulder press 8-12reps + max push-ups, rest 90sec. C. Group Metcon

Workout 5
A. Snatch. Build to a tough double, then 7×1 @90% of that every 60-90sec. B. Clean and Jerk, Build to a tough double, then 4×1@90% of that. C. Deadlift to a tough double, then 2×6@80-85% of that.

Training – Weightlifting Team

Monday
A. Snatch. 3×3
B. Back Squat, 1@90%, then 1xmax @ 80%
C. Paused Squat 5×2 with 3sec pause

Tuesday
A. Clean and Jerk to a tough double, then 2×3@85% of that.
B. Push Press 8×1 EMOM
C. Group Metcon

Thursday
A. Snatch 10×1 EMOM, with no misses starting at 80%, build by feel.
B. Speed Squat, 10×2 @ 70% (decend fast, stay tight and bouce hard, then up as fast as possible
C. Paused Front Squat. 5×2 with 5sec pause

Fri/Sat
A. Clean and Jerk 6×1 @80-85% EMOM
B. Jerk from rack. 3×3.
C. Push Press 3×4-6
D. Light muscle snatch 2-3 sets of 15-20
E. Optional Metcon

2 months ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skip, row, airdyne or run, then 2-3 rounds of: glute star 6-8/side + 10 inch-worms + 20 shoulder pass-throughs

Group Metcons

Monday
15min amrap: 5 push-up, 5 ring row, 10 air squats, 20 double unders

Tuesday
3 sets: 2mins: row @ 85%, 1min rest, 2mins amrap: 3 burpees + 5 wall ball, 1min rest.

Wednesday
15mins for Quality: 6 tough walking lunges/side + 6-10 chin-ups + 10-15 tough KB swings + accumulate 20-30sec L-sit or front lever hold

Thursday
For 16mins, odd mins: 7 heavy thrusters. Even mins: 30sec double unders
*for thrusters, pick a weight the same or slightly higher than your ‘Grace’ weight from Jan 5

Friday
2 sets: 2mins airdyne, 1min rest, 2min 10m shuttles, 1min rest, 2min 5 ball slam + 5 box jumps. 1min rest

Saturday
15mins for Quality: 3-5 tire flips + accumulate 20-30sec L-sit or front lever hold + max unbroken push-ups + 60sec double or tripple under practice

Foundations

Workout 1
A. Deadlift build to a tough set of 3. B. 2-3 sets: Deadlift 10 reps @ 60% of today’s top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough single, then 5×2 EMOM @ 85-90% of that. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. Paused Back Squat 2×3 with 5sec pause (start with approx 80% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 10 single leg RDL/side.
B.Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 4 sets: 6-10 assisted pistols + max tempo ring rows
C. 3 sets, rest 60sec: 8 Bulgarian SS/leg + 5-8 chest to bar chin ups
D. Group Metcon
Workout 2
A. DB bench press 5×8, rest 60sec
B. 3 sets, rest 45sec: 10 single arm DB row + 6-10 pullups + 10 bent over lateral raises (2sec hold @ top)
C. Group Metcon
Workout 3
A. Accumulate either 15, 25 or 40 assisted pistols/leg
B. Front Squats 4×6, rest 2min
C. Group Metcon
Workout 4
4 sets: 3 TGU/arm + 8 glute star + 45-60sec single leg side plank/side + 15 heavy KB swings
B. 4×8 Barbell rows (heavier than last week)
C. 7min tabata goblet squats (20sec on, 10sec off)
Workout 5
A. Push Press: build to a 3RM
B. 3 sets, rest 60sec: 3 shoulder press + 2-3 tough chin ups
C. Group Metcon

Training – Competition

TRAINING-COMP
Workout 1
A. Front Squat. Build to a tough double, then 3×2@90% of that. B. Paused Front Squat 2×3 with 5sec pause. C. Group Metcon

Workout 2
A. 7 sets: touch-and-go PC + Push Press. 6 reps EMOM. B. 4 sets. 5 tough thrusters EMOM. C. Group Metcon

Workout 3
A. Tempo Bench Press 3×8 with 4sec lowering phase. B. 2-3sets: Seated DB Press 6-10reps, rest 60sec + 20-30 band pull aparts. C. Group Metcon

Workout 4
A. Snatch from block. Build to a tough triple, then 3×3@85-90% of that.
B. Clean and Jerk, 8×1 EMOM @ 75-80%.
C. Deadlift, build to a tough 5×1@ last week’s top weight (that you used for a triple), then 2×6@80% of that.

Workout 5
A. Back Squat, within 10mins, quickly build to 1@90%
B. three sets: back squats 10-15reps @ 60%, rest 30-60sec, max strict chin-ups, rest 30-60sec. C. Muscle snatch 2×15-20reps with slow tempo Rest 45-60sec.
D. Group Metcon

Training – Weightlifting Team

Monday
A. Hang snatch. build to a tough triple., then 3×3@80% of that.
B. Back Squat. Build to a tough set of 5 (try to beat what you did on Dec 28), then 2×4-6@90% of that. (go for max reps on last set)
C. Paused Back Squat 2×5 with 5sec pause (go down as fast as you can with control, then stop as fast as you can in the bottom position)

Tuesday
A. Clean and Jerk to a tough triple, then 2×3@80%.
B. Push Press 5×3 every 90-120sec
C. Group Metcon

Thursday
A. Snatch 10×1 EMOM with no misses. start at 80%, build by feel keeping technique & speed as priority.
B. Speed Back Squat, 8×2 @ 65% (descend fast, stay tight and bounce hard, then up as fast as possible)
C. Paused Front Squat 3×3 with 5sec pause (lower down fast, stick your pause, then up as fast as you can)

Fri/Sat
A. Hang clean + Clean + 2 Jerk. 5 sets.
B. Jerk from Rack. 3×4
C. Push Press 3×6-8
D. Light muscle snatch (with control, not speed) 2-3 sets of 15-20reps.