WOD
WOD: Monday, 12/6/2021: Banded Deadlifts for 1 rep max 🏋🏽♂️
Strength:
As always while deadlifting, we want a stable lumbar spine. A good cue is “Pull the shoulders away from the ears”, to get the lats to engage lats effectively. If you can’t touch your toes, a trap bar, or lifting off plates might be a better option than a conventional Deadlift, or the RDL option as well. **Talk to your coach!
DEADLIFT AGAINST A BAND
Build to a 1RM. Rest 3:00
Sets of 4, 3, 2, 2, 1, 1, 1……
– Goal: 5# PR
– Last performed: 11/09/20
Metcon
New Benchmark workout – “Leggplant Rollatini”. Fight for the best position you can on the Front Squats, make the line from the belly button to the solar plexus as long as possible, and drive through your heels to stand up. This will help you breathe, which will obviously make this suck a little less.
12 Front Squats (155/105)
12/9 Calorie Bike or 15/12 Row
9 Front Squats
9/6 Calorie Bike or 12/9 row
6 Front Squats
6/4 Calorie Bike or 9/7 Row
– Goal: HARD effort, go for broke today.
TIME CAP = 6:00
Accessory: BANDED GLUTE BRIDGE
3 x 8-10. Rest 60s.
– hold top of each rep for a 2 count
WOD: Push Jerk, Push Press, Burpee Pull ups
– Strength: Earlier this month we finished some speed work in an Overhead Barbell Complex, now it’s time to put that work to test and shoot for a #5 PR in the Push Jerk. Make sure to watch for common mistakes during the dip, lifting the heels, dropping the elbows, and dropping so fast that the bar separates from your shoulders.
Strength:
Push Jerk: Build to a heavy 1 rep in 6-8 sets. Rest 2:00-3:00 between sets.
– Goal: 5# PR
– Last tested 7/12
– Metcon: This a very tough workout that we’ve tested a few times (last tested 7/15). Make sure to think about performing the push press in as few sets as possible to avoid having to clean the bar to the rack position. The weight should be challenging to complete sets of 10-12 throughout, but many of you should be able to go UB with this one.
Metcon: “The Surprise”
For time:
20-15-10-5
Push Press (135/95)
Burpee Pull-ups
– Goal: Hard effort.
*Last Tested 7/15
Rx+ Additional Training, Rest 8 minutes, then:
For time:
30-20-10
alt KB Snatch total (53/35)
Ring Dips – any style
Accessory Work:
Banded Pull Aparts: 2:00 AMReps
Goal: 100+
WOD Saturday, 11/6/21: Partner GPP
4 ROUNDS WITH A PARTNER
100 Meter Farmer Carry (70/53)
30 Hang Power Cleans (135/95)
100 Meter Front Rack Barbell Carry
– Goal: Split reps evenly
Recovery:
EMOM 10:
ODD Min: 50s easy Row
Even Min: 50s easy Bike
WOD Friday, 11/5/2021: Final Week of Box Squats
Strength
This is our final week of speed work in the Box Squat. Your hips should push back a little further, you should actually sit on the box in order to break up the lift (while maintaining core tension), and your shins should be close to vertical when you’re on the box. Remember, the priority is speed with these sets, so focus on a controlled descent to the box with a tight core, pause, and then an extremely explosive drive off the box. The shin should be very close to vertical when you pause on the box.
Box Squats
EMOM 6: 3 Reps.
– take 3-4 sets to get warm
– 5% heavier than last week
– these are speed sets to a parallel box with a wide stance
Metcon: “sorry in advance”
New benchmark, “Sorry in Advance” This is going to suck any way you slice it, but do your best to keep your chest up both during the lunges and the bike sprint, as this will enable you to breathe easier. Also, make sure to take a big enough step on the Lunges so you have a 90 degree angle in the front knee, as this will make it easier to stand up. Drive through the heel to engage the glutes as much as possible.
2 Rounds:
30 total Front Rack Reverse Lunges (135/95)
15/10 Calorie Bike or 20/15 Calorie Row
Rest 3:00
– Goal: Very hard effort. We apologize in advance to your legs “¯\_(ツ)_/¯“
Accessory
Double Leg Banded Hamstring Curl
Accumulate 100+ reps (max reps in 2:00)
WOD Thursday, 11/4/2021: Oly Complex, Rope Climbs, Snatches, Box Jumps
Strength
Using last week’s work as a guide (10/28), look to improve your rack position and leg drive as we work with some lighter loads.
PUSH PRESS + PUSH JERK + SPLIT JERK
5 x 1 + 1 + 1 using 80% of last weeks top load for all sets.
3 warm up sets to working weight
Rest 90s.
Metcon
Keep your knuckles facing forward as long as possible on the DB Snatch, to ensure that we are using the hips as much as possible.
Jump, zip your jacket and whip the ceiling. These sets should be hard effort and done unbroken each round!
AMRAP 12
1 Legless Rope Climb (RX+ sub with 6/4 Ring Muscle Ups )
12 total Alt. DB Snatch (50/35)
15 Box Jumps w. step down (24/20)
Rest 60s
Accessory Work
Barbell Bicep Curls
3 x 8-10. Rest 60s.
WOD: Wednesday, 11/3/2021: Conditioning
Metcon:
Every 6:00 for 4 rounds of:
400 Meter Run
30 total DB Renegade Rows
20 total KB Rotational Cleans
10 Jump Squats
– Goal: Challenging effort. You should have at least 90s of rest after each completed round. Your choice of moderate weight today.
Accessory:
SINGLE LEG GLUTE HIP THRUST – FOOT ELEVATED ON A BENCH
3 x 10 each 1s hold at top. Rest 60s.
Tuesday’s WOD: Power Clean 1 Rep Max and “The Chief”
Strength:
POWER CLEAN
Build to a 1RM in 8 sets. Rest 2:00
– Goal: 5# PR
– Last tested 4/5
Metcon:
“THE CHIEF”
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.
– Goal: Hard effort. There should be minimal rest on each round and cleans should be light. Last tested on 12/7
Accessory:
DB Plank Pull Through
3 x 8-10 each. Rest 60s.
WOD: Monday, 10/4/2021: Bench Press/Ring Row
Strength
CLOSE GRIP BENCH PRESS
4 x 8-10. Rest 45s.
– build in weight ending at a tough set of 8-10
1-ARM RING ROW
4 x 8-10 each. Rest 45s.
– can be performed with rings or TRX
Metcon:
Black & Blue
AMRAP 12:
10 Hang Power Cleans (135, 95)
10 Calorie Bike/14 calorie Row/100 Meter run
10 Bar Facing Burpees
– Goal: Moderate effort for all rounds – RPE 8. Treat this is like an Open WOD.
– Last tested on 6/29 – goal is to be your previous score by 20 reps.
Accessory Work:
DB Hammer Curls:
Down the rack x 8-10 reps per DB weight. Rest as needed.
– start with the load you could perform 15-20 perfect reps with.
WOD: Saturday, 10/2/2021: Partner Conditioning.
PARTNER CONDITIONING
1 Mile Farmer Carry (70/53)
*One person carries while the other person runs 400 meters.
When the partner that runs 400 meters is done, both athletes perform 10 Goblet Squats + 10 Russian Swings (using the one KB from the two you’re carrying). This workout is complete once a mile of farmer carries are done (total between both of you and your partner).
**Keep Farmer Carry intervals small, like 50 or 100 Meters.
30 Min Cap
Banded Push Downs
Accumulate max reps in 3:00
– Goal: 100+
WOD: Friday, 10/1/2021: Shoulder Press
Strength
SHOULDER PRESS
Build to a heavy 2 in 7-8 sets.
Metcon
“THE BEACH IS THAT WAY”
For time:
15-12-9
each Single Arm DB Hang Clean & Press (60/40)
21-15-9
C2B Pull-ups
– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with push press otherwise the weight is probably too heavy.
TIME CAP = 14:00
Accessory:
Banded Face Pull Apart
Accumulate max reps in 3:00
– Goal: 100+
WOD: 9/30/2021: Sumo Deadlift; Hip Thrusts; Sprints
SUMO DEADLIFT AGAINST A BAND
3 x 3, every 60s.
BARBELL GLUTE HIP THRUSTS
4 x 10-12. Rest 90s.
AIR BIKE SPRINTS
5 x 10s max effort. Rest 90s.
– Goal: All-out effort, max watts. You should need the whole rest period and be able to match your watts each round.
REVERSE CRUNCH + DEADBUG
4 x 8-10 each. Rest 60s.
WOD: Wednesday, 9/29/2021: “run for your life”
“RUN FOR YOUR LIFE”
AMRAP 20:
200 Meter run
Rest 30s
– Goal: Don’t overlook this workout – this is a great test of conditioning. This is a benchmark workout we’ve done in the past and will do again.
– Last performed 4/21
SKILL WORK
Pick two holds below to work on and spend 10:00 accumulating max time in both, alternating between both skills.
– Handstand Holds (Freestanding or on Wall) or Handstand Walks
– Pull-up Bar Dead Hang (use Fat Grips if poss)
– Chin-over Bar Hold
– L-sit Hold (Rings or Bar)
– GHD Back Ext Hold
– Pistol Squat Bottom Position Hold