WODs

November 17

Strength/Skill

1) Speed Back Squats: 6 x 4 @75%, every 60-90s.
2) Warm-up Bear Complex

Metcon

“Bear Grylls”
In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– Squat Clean Thruster + Back Squat Thruster OR these movements can be segmented too like the original bear complex of power clean + front squat + push press  + back squat + push press
*Score = total reps.

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Option: DB Man Makers

Extra Credit

Banded Pull-throughs: Accumulate 100 Reps.

Training Intent

– Strength: Week 1 of Speed Back Squats. All reps should be explosive and only take 5-7 seconds to complete.
– Metcon: Todays metcon is about performing a 400m run faster than comfortable pace and working consistently with the barbell for the remainder of the time. Scores will range from 10-20 completed reps. Loading should allow for consistent but challenging work. These movements can be segemented too like the original bear complex of power clean + front squat + push press ect.

November 16

Metcon

Part #1
With a partner, you go/I go style:

8 Rounds of:
Row 200 Meters
25:00 Cap on this work:

Part #2
With a partner:
8:00 Max Distance
Front Rack Kettlebell Carry. Athlete choice of weight.

Extra Credit

*Athlete Choice
Pick 2 “Extra Credit” movements that you missed from this week.

Training Intent

– Metcon:Row intervals the goal is complete all work at an “uncomfortable” pace but sustained efforts. Even though these are done with a partner, work is not split.

 

 

November 15

Strength

1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s.
– Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.
1b) Perform 10 Slow and Controlled Banded Pushdowns between sets.
2) Warm-up Pull-ups for Metcon

Metcon

4 Rounds, each for time:
18/15 Calorie Row
15 Box Jumps w. step down (24, 20)
12 Push Press (135, 95)
9 Pull-ups
Rest 60s.
*Score = slowest split

L3: (115, 75)
L2: (20, 15) (95, 65) (Band Assisted)
L1: (20, 15 Step-ups) (65, 35) (Ring Rows)
20:00 Cap

Extra Credit

1a) DB Pull-overs: 3 x 10. Rest 30s.
1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.
2) Elbow Plank: Accumulate 2:00. Use weight if needed.

Training Intent

– Metcon: This piece is intended to be “aerobic-power” in nature and pacing around 75-80% each set. All work needs to be completed in a controlled fashion, meaning smooth not necessarily fast. For instance, a slight pause between reps on box jumps and push press will heart-rate consistent. Pull-ups should be capable of being done in 2 sets or less. The score today is the slowest split.

November 14

Metcon

“600”
For time:
100 Double Unders
100 Walking Lunges
100 Abmat Sit-ups
100 KBS (53, 35)
100 Shoulder Taps
100 Double Unders
L2: (Double Under Attempts) (45, 30)
L1: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings)
20:00 Cap

Extra Credit

Accumulate:
2:00 of Glute Marching
100 Double Leg Banded Leg Curls
100 meters each of Single Arm Farmer Carry (AHAP)

Training Intent

– Metcon: Work on pacing for the entire piece.Break KBS into sets that allow consistent work output. Weight choices here should be light. Effort should be around 70-80% (slightly uncomfortable).

November 13

Strength

1) Front Box Squat: 2RM. Rest 2:00
– Beginner: Work up to a challenging set of 5.
– Use a 13-15″ Box
2) Power Clean + Squat Clean: Work above metcon weight in 3-4 sets performing sets of 1
power clean + 1 squat clean. Rest 60s. This is simply to get prepared for the Metcon and
should take longer than 5-7 minutes.

 

Metcon

“Times 3”
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner Metcon:
10 Goblet Squats in Place of Squat Cleans (53, 35)
10 Deadlifts in Place of Power Cleans (135, 95)

 

Extra Credit

1a) Bulgarian Split Squat: 3 x 6-8 ea. Rest 30s.
1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

Training Intent

– Strength: Take 6-8 sets and work up to a 2RM Front Box Squat. For those that have a
current 1RM try to match that weight. For those that do not establish a max today if form is on point. This will differ by 10-20% from their front squat max.
– Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and
time domain are low. You will not be able to repeat their effort for all 3 AMRAPs and this is okay. Today we want 100% the first metcon and 80-85% effor the last two.

November 12

The Week Ahead

Mon –  2RM Front Box Squat + “Times 3”
Tue – “600”
Wed – Barbell Row + Interval Training
Thurs – Partner Up
Fri –Week 1 Speed Back Squats + “Bear Grylls”
Sat – Have fun today! Come in and get after it! – Partner WOD
Sun – Open Gym

November 11

“Field Day”
1) Max Distance Broad Jump: 3 Attempts
*Broad jump is a test of power-output. NFL RB 10+ ft.

2) Max UB Wallballs:
*Test of mental capacity/endurance.

3) Max Calories on the Rower in 8:00

4) Max Push-ups in 60s.
*Upper Body Endurance Test

5) Max Sit-ups in 60s.
*Hip Flexor/Abdominal Endurance Test

6) Max Burpees in 60s

November 10

“Andy”
For time:
25 Thrusters (115, 75)
50 Box Jumps w. step down (24, 20)
75 Deadlifts (115, 75)
1.5 Mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters

Rx+:(Wear a 20# Vest)
L3: (95, 65)
L2: (75, 55) (20, 14)
L1: (65, 35) (25 Deadlifts each set) (30, 20, 15 Step-ups each set) (800m Run)

Training Intent


The intent today is pacing and pushing through the pain once fatigue sets in.

November 9

Accessory WOD

EMOM 10:
ODD Minutes: 50 Ft Bottoms-up KB Carry
EVEN Minutes: *Athlete Choice
*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related

Metcon

AMRAP 4:
Calories Assault Bike or 100m Shuttle Runs (50 out 50 back)

Rest 1:00

AMRAP 4:
Max 100 Meter Farmer Carries (70, 53)

Rest 1:00
AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP 4:
8 Max Ball Slams (30, 20)
8 SDHP (95, 65)

Extra Credit

AMRAP 6:
X-Band Walks x 10 steps each direction
Banded Leg Curls x 25 reps each leg
15s each Side Plank

 

Training Intent


– Metcon: 4:00 of working at a consistent pace accumulating volume of each movement. Score is total rounds of the last AMRAP. SDHP should be light, but farmer carries should be heavy, and TGU is dependent on athletes ability, but for most these will be light.

November 8

Strength/Skill

1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s.
– Rest 10s between set of 2.
– Adv: Use added weight
– Int. Bodyweight
– Beg: Partner Assisted.
*All sets should be challenging. Similar to last week, but done with a pronated grip.
1b) DB Neutral Grip Floor Press: 4 x 5. Rest 90s.
*Or Barbell Floor Press

Metcon

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
Or
“Mary”
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups

L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)

Extra Credit

3 Rounds of:
10 DB Rolling Tricep Extensions
15 Banded Face Pull-aparts
20 1-Arm KB Squat (10 each side)
*Rest as needed between sets.

Training Intent

– Strength:  This week we are working pull-ups to emphasize more shoulder/back development whereas last week we focused more the biceps. BB Floor presses should be relatively heavy.
– Metcon: Whichever benchmark piece you chose last time this workout was programmed, choose the opposite today. 

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