Blog/WOD

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Workout Of The Day

07132020
Warm-up
Warm-up
0:00 - 15:00

7 min amrap
5 double Dumbbell deadlift (light)
5 double DB hang cleans (light)
5 double DB shoulder to overhead (light)
20 single unders

- into workout prep -

3 sets
With Empty Bar:
5 stand shrug
5 stand shrug highpull
5 muscle cleans
5 power cleans
5 squat cleans
Metcon
Metcon (Time)
5 rounds
7 Devil’s Press (50s/35s)
49 Double Unders
-12 minute time cap-
# TARGET SCORE

* Target time: 9-11 minutes
* Time cap: 12 minutes


# STIMULUS and GOALS
* Focus is to fight the urge to stop moving. Just keep grinding through!

# SCALING
* The Scaling aim is for athletes to keep athletes moving and not have prolong rest periods between movements.

* Scaling option
5 rounds
7 Devil’s Press (35s/20s)
49 Single Unders
-12 minute time cap-

# LIMITED EQUIPMENT OPTION

* If dumbbells are unavailable then replace with Burpee + Clean and Jerk (135/95)
Strength
Build to Heavy for the Day (Weight)
Then, at 15 minutes:

Take 10 minutes to establish a 2 rep Squat clean (singles)

Workout of The Day

071420

Warm-up
Warm-up
7 min AMRAP
10 Banded Good Mornings
5 RDL’s (each side)
5 dynamic squat stretch
10 scap push ups

– into workout prep –
Warm Up to working deadlift weight

Weightlifting
Deadlift 5×3 (5×3 E2MOM)
* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.
-New set every 2 minutes-

Metcon
Metcon (Time)
"Achilles"
8 sets
300/250m Row
-Rest 1 minute between sets –

# TARGET SCORE

* Target time: 60-75 seconds
* Time cap: 90 seconds

# STIMULUS and GOALS
* Focus is for athletes to work on time consistency with high output through the 8 sets.
# SCALING
* The Scaling aim is for athletes to finish around the target time while maintaining intensity.

* Scaling option
8 sets
200/150m Row
-Rest 1 minute between sets –

# LIMITED EQUIPMENT OPTION

* If rowers are unavailable substitute any Erg or 200m Run

Workout of The Day

07132020

Warm-up
Warm-up
0:00 – 15:00

7 min amrap
5 double Dumbbell deadlift (light)
5 double DB hang cleans (light)
5 double DB shoulder to overhead (light)
20 single unders

– into workout prep –

3 sets
With Empty Bar:
5 stand shrug
5 stand shrug highpull
5 muscle cleans
5 power cleans
5 squat cleans

Metcon
Metcon (Time)
5 rounds
7 Devil’s Press (50s/35s)
49 Double Unders
-12 minute time cap-

# TARGET SCORE

* Target time: 9-11 minutes
* Time cap: 12 minutes

# STIMULUS and GOALS
* Focus is to fight the urge to stop moving. Just keep grinding through!

# SCALING
* The Scaling aim is for athletes to keep athletes moving and not have prolong rest periods between movements.

* Scaling option
5 rounds
7 Devil’s Press (35s/20s)
49 Single Unders
-12 minute time cap-

# LIMITED EQUIPMENT OPTION

* If dumbbells are unavailable then replace with Burpee + Clean and Jerk (135/95)

Strength
Build to Heavy for the Day (Weight)
Then, at 15 minutes:

Take 10 minutes to establish a 2 rep Squat clean (singles)

Workout of The Day

07112020

Warm-up
Warm-up
3 rounds
200m run
10 Power Clean (empty bar)
10 Front squats (empty bar)
right into
wod prep
3 rounds
R1
:30 bike or row
3 squat cleans @ 50% of working weight
R2
:30 bike or row
2 squat cleans @ 70% of working weight
R3
:30 bike or row
2 squat cleans @ 90% of working weight

Metcon
Metcon (2 Rounds for reps)
3 rounds
20/15 cal. Assault Bike
5 Squat Cleans (225/155)

Rest 5 Minutes

Metcon (Time)

3 rounds
20/15 cal. Assault Bike
5 Squat Cleans (225/155)

Workout of The Day

07102020

Warm-up
Warm-up
3 rounds
10 scap pullups
10 kipping knee raise
5 deadlifts (empty bar)
5 good mornings (empty bar)

Strength
Metcon (5 Rounds for reps)
Deadlift
5×5
* every 2 minutes on the 2 minute

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-

Metcon
Metcon (2 Rounds for reps)
3 Rounds
18 Pull Ups
18 Overhead Squats (95/65)
-8 minute Time Cap-

@10:00

3 rds
18 Toe to Bar
18 Shoulder to Overhead (95/65)

-8 minute time cap-

# Time Frame
* 30:00 – 50:00

# TARGET SCORE

* Target time each set: 4-6 minutes
* Time cap each set: 8 minutes

# STIMULUS and GOALS
* High skilled movements with fast gymnastics and light weight overhead squats and shoulder to overhead will give this a fast open type workout feel.

# WORKOUT STRATEGY & FLOW
* Pull ups should be completed in 1-2 sets. Break reps up early before the grip goes to avoid failure or ripping on the bar.

* Overhead squats should be completed unbroken or 2 sets minimum. It will only do more damage to break up sets by having to re-grip and try and snatch the bar up. Relax the hands overhead to keep grip loose going into the pull ups.

* Toes to Bar will be tough after the first workout so look to complete in 2-3 sets and make sure to remind athletes to generate a big kip each rep.

* Shoulder to Overhead is light so be fast with the hips and use push press for faster turn around on reps or Push jerk to help save the shoulders and longevity.

Scaled
Metcon (2 Rounds for reps)
* Scaling option
3 Rounds
18 Jumping Pull Ups
18 Front Squats (95/65)
-8 minute Time Cap-

@10:00

3 rds
18 Kipping Knee raises
18 Shoulder to Overhead (65/45)

-8 minute time cap-

* The Scaling aim is for athletes is for skill and mobility not to hinder the athletes performance. If mobility is an issue on overhead squats then scale weight or movement to maintain stimulus.

Workout of The Day

07092020

Warm-up
Metcon (Time)
*Perform 1 inch worm after each 10 yd section*
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge steps w/ arms stretched overhead
10 yd heel toe hamstring stretch
10 yd high knees
10 yd butt kickers

Metcon
Metcon (Time)
5 rounds
500/400m row 30/21 cal bike
400m Run

– 30 minute Time Cap –

Workout of The Day

07082020

Metcon
Warm-up
3 rounds
10 floor press w/ plate
10 wallball thrusters (light ball)
10 power cleans (empty bar)

Strength
Metcon (5 Rounds for reps)
Bench Press

5×5

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-

wod prep
Warm-up
3 rounds
6 Wall Balls
2 Power Clean *
* R1- 50% of workout weight
R2 – 70% of workout weight
R3 – 90% of workout weight

Metcon
Metcon (Time)
For Time:
50 Wall Balls (20/14)
25 Power Cleans (155/105)
50 Wall Balls (20/14)

– 12 minute time cap –

TARGET SCORE
Target time: 5-7 minutes
Time cap: 12 minutes
STIMULUS and GOALS
These are my favorite kinds of workouts. No real strategy but to just close the eyes and move with a purpose.

We want the athletes to see what they are capable of doing, and a set of 50 wall balls scares a lot of people to just except they will break it up into sets of 10. Don’t let it be the case on this workout, get everyone fired up and see if they can go for a set of 50 or push for 2 sets.

WORKOUT STRATEGY & FLOW
Wall Balls on the first set should be completed in 1-3 sets. Come out with a big set to gain some distance but don’t go to absolute failure. For the second set it’s all damage control , try and replicate that opening set if possible. 20 reps a minute will finish around 2:30.

Cue athletes to breath on each rep and to "cycle" arms in-between reps to avoid premature fatigue.

Power Cleans should be completed in singles with a rep every 5-8 seconds. Weight should be moderate (around 70% or less) and make sure to breathe between each rep.

Scaled
Metcon (Time)
Scaling option
For Time:
40 Wall Balls (14/10)
20 Power Cleans (115/75)
40 Wall Balls (14/10)

12 minute time cap –

The Scaling aim is for athletes to maintain smooth, continuous reps on wall balls and no hesitation on the barbell. Scale weight and reps to maintain the stimulus.

Workout of The Day

07062020

Warm-up
Warm-up
3 rounds
10 Goblet Squats w/ DB (3 sec hold in bottom)
10 Dumbbell Strict Press (each side)
10 Alt Dead Bugs (each side)

Strength
Metcon (5 Rounds for reps)
5X5 Front Squats

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-

wod prep
Warm-up
3 sets
30 second Row
8 Dumbbell Snatch (Light weight)
– rest 30 secs between rounds –

* Practice transition of the dumbbell each set –

Metcon
Metcon (Time)
3 rounds
30/20 Calorie Row
30 Dumbbell Snatch (50/35)

Time Frame
30:00 – 50:00
TARGET SCORE
Target time: 8-10 minutes
Time cap: 15 minutes
STIMULUS and GOALS
3 round couplet workout that’s designed to push the athletes until the end. We want to get that heart up at the start and stay elevated the whole workout.

WORKOUT STRATEGY & FLOW
Row should be completed at a moderate pace and not max effort off the start. Make sure to remind athletes to relax the grip as they descend in and try through the heels. Goal should be to finish around :90 seconds for each row.

Ideally we want the Dumbbell Snatches to be unbroken. Weight should be light/moderate and athletes should look to transition the dumbbell in front of the face and go right into the next movement.

Scaled
Metcon (Time)
Scaling option
3 rounds
20/15 Calorie Row
20 Dumbbell Snatch (35/20)

The Scaling aim is for athletes to move non-stop through the workout without hesitation. Scale Calories and weight to maintain the stimulus.

Workout of The Day

Let Freedom Reign

Warm-up
Warm-up
2 rounds
300m run
30 Jumping jacks
20 Mountain climbers
20 Alt single leg squats to target (box)
10 Pike Push ups

Metcon
Metcon (Time)
With a partner

4 rounds

300m Run
24 Box Jumps 24/20
24 Pistols
24 Handstand push-ups
24 Double Unders
24 Burpees
24 Freedom Swings 70/53

7 movements
4 rounds
1776 reps

This is a you go I go style workout. Each person Will have thier own box and will not leave unless you are running or Hspu. Make Sure you Have your partner next to you in the next box.

Workout of The Day

07032020

Warm-up
Warm-up
3 rounds
10 alt v-ups (each side)
3 muscle snatch
3 back-rack push press (snatch grip)
3 back squats
3 overhead squats
3 squat snatch
-into workout prep-
3 rounds
R1:
3 Squat Snatch @70% of workout weight
10 Kips
R2:
2 Squat Snatch @80% of workout weight
10 Knee to Chest
R3:
1 Squat Snatch @90% of workout weight
5 Toes to Bar

Metcon
Metcon (Time)
7 rounds
3 Squat Snatch (165/115)
12 Toes to Bar

– 15 minute time cap –

Time Frame
15:00 – 45:00
TARGET SCORE
Target time: 10 -12 mintues
Time cap: 15:00
STIMULUS and GOALS
Two high skilled movements thrown in the same workout can make or break your athletes. Have athletes cater towards there weaknesses and use strengths to maintain a pace.

WORKOUT STRATEGY & FLOW
Athletes should select a snatch weight that is doable without worrying about missing reps but challenging enough that they will gravitate towards doing fast singles rather than unbroken sets. Look to complete 1 rep every 5-8 secs.

Toes to bar should be completed in 1 to 2 sets. Avoid going to failure so that sets of 6 reps can be completed. If athletes are not strong at toes to bar, consider scaling number of reps to an amount that athlete can complete toes to bar in 2 sets (i.e. 10 rep per round through 2 sets of 5)

Use the clock to keep a pace. Athletes will need to average 1 round every 1:30-1:45 to complete within 10-12 minutes.

SCALING
The Scaling aim is for athletes is for athletes to move comfortable without skill being the limiting factor. Scale movement to help athletes maintain the stimulus of the workout.

Scaling option
7 rounds
3 Power Snatch (115/75)
12 Kipping Knee Raises

15 minute time cap –

Scaled
Metcon (Time)
Scaling option
7 rounds
3 Power Snatch (115/75)
12 Kipping Knee Raises

15 minute time cap –

SCALING
The Scaling aim is for athletes is for athletes to move comfortable without skill being the limiting factor. Scale movement to help athletes maintain the stimulus of the workout.