WODs

January 21

THE WEEK AHEAD

Mon – Squat Clean Thruster + Benchmark  “Fran”
Tue –   Aerobic Capacity Work
Wed – Gymnastic Work/Metcon
Thurs – 3 min max out + Partner “100s”
Fri –Sumo Deadlift + “Fight Club”
Sat – Partner (Team of 3)
Sun – Open Gym

January 20

METCON

For time with a partner:
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit-ups
Wallballs (20,14)
Burpees

Rx+: (30, 20 Wallball)
L2: (14, 10)
L1: (10, 8)
30:00 Cap

GAIN WORK

With an empty bar:
3 Sets of:
25 Barbell Rows
30 Bradford Presses
Rest 60s between sets.

January 19

STRENGTH

1) Sumo Deadlift: 6 x 2 for Speed @70%, every 60s then 3 x 2 @80% for Speed-Strength, every 60s.
– Reset on each rep.
– Beginner: 5 x 5, focusing on perfect execution. Rest 90s.
2) Power Snatch + Overhead Squat: Work up to EMOM weight in 3-4 sets. Rest 60s.

METCON

EMOM 10:
3 Touch N Go Power Snatches (135, 95)
4 Overhead Squats (135, 95)

Rx+:(4 Power Snatch + 6 OHS)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

Beginner Scaling Option #1:
3 Touch N Go Power Cleans (135, 95)
4 Front Squats (135, 95)
Beginner Scaling Option #2:
5 Russian Swings (53, 35)
7 Goblet Squats (53, 35)

GAIN WORK

1a) Dimel Deadlifts: 3 x 20. Rest 45s.
1b) Banded Plank Row: 3 x 10-12 each. Rest 45s.

TRAINING INTENT

– Strength: Take 3-4 sets to build to 80% for a single then perform 6 sets of 2 every 60s with 70% then 3 sets of 2 with 80%. The goal here is to be fast/efficient with both loading parameters. Speed strength work occurs with loading between 75-85% of 1RM and is classified as “moderate velocity”.
– Metcon: The intent today is to work-on cycling the barbell and maintaining efficient positions with the OHS even as the workout progresses and fatigue starts to set in. These sets should be able to be done UB as there should only be 20-30s of work each set.

January 18

SKILL

Gymnastics Skill Work
EMOM 6:
ODD Minutes: 20s Handstand Hold
EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).
*This session includes 10 minutes of Skill work prior to starting the clock.

METCON

AMRAP 20 w. a partner:
60s Row for Max Calories
*1 Athlete rows 60s Max Cals while their partner rest for 60s.
(60s Transition between AMRAPs)
Then,
AMRAP 4 w. same partner:
Turkish Get-ups (53, 35)
*1 Athlete completes a rep on each side then alternates.
*Score = total calories + total TGU

GAIN WORK

3 Rounds of:
30 Banded Pull-aparts
15 Banded Pulldowns
10s Side plank on each side between sets.

January 17

STRENGTH

1) Push Press: 1RM. Rest 2:00
– Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1…
– Beginner: 5 x 4-5 adding weight if form permits.
– OR DB Neutral Grip Push Press: 4 x 6-8. Rest as needed.
2) Spend 10 minutes warming up power clean + S20H and T2B for Metcon. Rest as needed between sets.

METCON

“Open WOD 13.4”
AMRAP 7:
3 Clean and Jerk (135, 95)
3 T2B
6 Clean and Jerk
6 T2B
9 Clean + Jerk
9 T2B
12 Clean + Jerk
12 T2B
And so on..

L3: (115, 75)
L2: (95, 65) (Knee Raises)
L1: (75, 55) (Sit-ups)
Score = total reps

GAIN WORK

Trap 3 KB Shrugs: 3 x 10-15 each position
– front, side, behind back. Rest 60s.
– 1 Count a top of each rep.

TRAINING INTENT

– Strength: Sets today for 1RM Push press may look something like 3-3-2-2-1-1-1-1..
– Metcon: This past open workout is a great example of why pacing open workouts efficiently is so important. Athletes need to have a strategy as going too fast with clean and jerks will likely force them to go anaerobic too quickly and drastically decrease their overall performance/score.

January 16

METCON

For time:
800 Meter Row
30 Box Jumps Over (24, 20)
30 Ball Slams
30 Burpees
Rest 2:00
600 Meter Row
20 Box Jump Overs
20 Ball Slams
20 Burpees
Rest 2:00
400 Meter Row
10 Box Jump Overs
10 Ball Slams
10 Burpees
30:00 Cap (including 4 mins of total rest)

L2: (Alt. Step-ups 24, 20)
L1: (20, 15 Alt. Step-ups)
*Alternate Options:
– Slamballs = Hollow Rocks


GAIN WORK

AMRAP 6 of:
1-Arm DB Rows x 8-10 ea.
Banded Pull Throughs x 15.
Side Plank + Elbow Plank + Side Plank x 10s each

January 15

STRENGTH

1) Paused Front Squat: Work up to a 2RM. Rest 2:00
– 3 One Thousand Pause at the bottom of each rep
– If you have chains or bands, use them.
– Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets.
2) Spend 5:00 warming up pull-ups and setting up scaling for the Metcon.

METCON

Every 4:00 x 5 Sets:
6 Deadlifts (225, 155)
9 Pull-ups
12 Goblet Squats (53, 35)

Rx+:(255, 165) (C2B Pull-ups)
L3: (185, 125) (6 Pull-ups per round) (45, 25)
L2: (155, 105) (Band Assisted Pull-ups) (35, 25)
L1: (135, 95) (Ring Rows) (30, 20)

Gain Work

3 Sets of:
30-50 Banded Leg Curls each Leg
Rest 60s.

Training Intent

– Strength: Take 6-8 sets and build to a tough double in the Paused Front Squat. Some of your athletes may surprise themselves. We want to reinforce positions and break-up the phases of the lift  to develop force out of the hole.
– Metcon: Loading for deadlifts should be challenging to complete all 5 rounds UB. Overall, there should be close to 2 minutes rest (for some there will be closer to 2:30 rest each round) and enable athletes to maintain higher level of pacing today. S

January 14

The Week Ahead

Mon – Pause Front Squat 2RM + Triplet
Tue –   Aerobic Capacity Work
Wed – Push Press 1RM + Open WOD 13.4
Thurs – Gymnastic Work + “You go, I go ”
Fri –Sumo Deadlift + Barbell Cycling
Sat – Partner Annie and a little bit more
Sun – Open Gym

January 13

METCON

In teams of 3:
AMRAP 13:
3 Power Cleans (135, 95)
6 Lateral Burpees
9 Air Squats
*1 Athlete completes 1 Round while their partners rest.
Rest 3:00
AMRAP 13:
3 Hang Power Cleans (135, 95)
3 Front Squats (135, 95)
3 S20H (135, 95)
*One athlete completes a full round at a time.

L3: (115, 75)
L2: (95, 65)
L1 Metcon:
Power Cleans Sub Deadlifts (135, 95)
Hang Power Cleans sub Barbell Rows (135, 95)

January 12

STRENGTH/SKILL

1) EMOM 4: 2 Squat Clean + Jerk @80% of Last Monday.
Rest 90s between EMOMs + add weight to bar
2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM.
3) Take 8 minutes and Warm-up Metcon Movements:

Beginner Strength Option:
1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s.
– Work to a challenging set of 3 Front Squat + 3 Push Press.
2) Work on Power cleans for reminder of time. Rest 60s.

METCON

“Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)

L3: (Clean and Jerk 75,55)
L2: (15 Double Unders) (Clean and Jerk 65,45)
L1: (30 Single Unders) (Clean and Jerk 55, 35)
Beginner:
AMRAP 10:
30 Single Unders
20 Mountain Climbers
10 DB Push Press (neutral grip, light)

GAIN WORK

2 Options:

– Glute Ham Raises: 4 x 8-10. Rest 60s.
or
– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.
*Rest as needed between sets.

TRAINING INTENT

– Strength: Final week of double EMOM work with Squat Clean + Jerk. Loading is intended to be 5% heavier this week. As such, these will be quite challenging, but technique always takes precedence.
– Metcon: Highly uncomfortable Open WOD. This workout is 100% dependent on being smart with pacing and overscaling if needed (light snatch weight or opt for a clean + jerk). Effort should be around 80%, but the last 2 minutes will likely be closer to 90-95% effort. Scores will range between 4-8 rounds.

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