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WODS 1/22-1/28

Monday 1/22/2018


:30 Seconds

Jumping Jacks

Active Spidermans

Single Unders 

Push-up to Down Dog

Higher Single Unders 

Air Squats


Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)




1 Low Hang Squat Snatch + 1 Squat Snatch

3×2 @ 72%

2×2 @ 77%

2×2 @ 82%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

“Water Power”


60 Double Unders

30/21 Calorie Row

10 Power Snatches (115/80)

In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.


TUESDAY 1/22/2018



Line Drills

Jogging around boxes in the center of the room. Alternating between light jog and active stretching.

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 


Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance


Childs Pose on Box – :45 Seconds

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :45 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Squat Hold – :45 Seconds

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.


“Opening Day”

21 – 15 – 9

Wallballs (20/14)


Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)


Movement Substitutions

Reduce Reps 

Ring Rows 

Banded Pull-ups 

Jumping Pull-ups


Midline/Extra Credit


Not For Time:

35 GHD Sit-Ups

35 Hip Ext

20 GHD Sit-Ups

25 Hip Ext

35 AbMat Sit-Ups

35 Supermans

20 AbMat Sit-Ups

20 Supermans


WEDNESDAY 1/23/2018



:30 Seconds

Bodyweight Good Mornings

Active Spidermans 


Active Samson 

Push-up to Down Dog 

Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats


Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.



3-Position Power Clean

Build to a Heavy Complex

Position 1

Bar at Pockets 

Soft Knee Bend

Chest Slightly Forward

Position 2

Bar Just Above Knee

Shin Vertical

Chest Way Over Bar

Position 3

Bar on Floor 

Bar Over Loops of Laces 

Chest Over or Just In Front of Bar

Knees Slightly Forward of Vertical



3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees



Building positioning on the power clean to start things off today. One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Athletes will build to a heavy set today, with the first clean from the pockets likely being the limiting factor. To get the most out of the metcon to follow, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one. Burpees are lateral over the barbell, with no need to


THURSDAY 1/24/2018




Bike or Row for 3 minutes


Tabata: 20 Seconds on 10 Seconds off of:

Sloppy Pushups

Iron Crosses




Knuckle Draggers 

Air Squats

Jumping Squats


Couch Stretch – :45 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – :45 Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Dumbbell Ankle Stretch – :45 Each Leg

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.


Dumbbell Walking Lunge

Build to a Heavy 50’ Walking Lunge

“Stepping Stone”

For Time: 

40/30 Calorie Row or Bike

100′ Dumbbell Walking Lunge (50’s/35’s)

25/20 Calorie Row or Bike

100′ Dumbbell Walking Lunge (50’s/35’s)

15/10 Calorie Row or Bike

Before athletes lunge in the metcon, they will establish a heavy 50ft. walking lunge while holding onto dumbbells at their sides. Within the workout, they should look to use a weight they could complete at least 50ft. without taking a break. A course can be set-up with cones, with the length depending on the layout of the gym. 4×25, 2×50, or 1×100 are all options.


FRIDAY 1/26/2018


:30 Seconds

Single Unders 

Air Squats

Single Unders 

Push-up to Down Dog

Single Unders 


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats


Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Childs Pose on Box – :45 Seconds

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.



On Coach, Moving from Station to Station. 

2 Wallballs 

2 Double Unders

2 Box Jumps

2 Toes to Bar 

2 Chest to Bar Pull-ups

2 Burpees

2 Cleans 

2 Jerks 

2 Snatches 

2 Ring Muscle-ups

“Open Test”



50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar 

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-ups

This big, long chipper hits many of the movement we may see over the course of the Open. With a high rep count, the goal for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups. There are a lot of moving parts and things to touch on, so today we’ll walk through things in order during movement prep, familiarizing athletes with the flow and giving them one thing to think about with each movement.

Movement Substitutions



Reduce Reps 

100 Single Unders



Reduce Reps 

Toes as High as Possible 

Knees to Elbows 

Knees to Chest



Reduce Reps 


Banded Pull-ups 

Ring Row 

Jumping Pull-ups



Reduce Repetitions 

Ring Pull-ups 

Burpee Chest to Bar Pull-ups 

Burpee Pull-ups


SATURDAY 1/27/2018



“Different Strokes”

5 Rounds:

1:00 Row for Calories

1:00 Thrusters (95/65)

1:00 10 Meter Shuttle Runs

1:00 Rest

Working for three minutes in a row before resting for one. The score today is total repetitions. Athletes can record their score following each round and add everything up following round five. The weight on the barbell should be something athletes are capable of completing 20+ repetitions unbroken when fresh. As always, if on the fence, lighter is better. Cones can be placed 10 Meters apart, with a rep being counted every time athletes make one point of contact beyond the cone. If limited on equipment and space, stagger athletes by two minutes. If staggered by one, there will likely be a log jam of athletes entering and exiting the rowers.


Sunday 1/28/2018

Sit Tight

4 Rounds:

21/15 Calorie Row or Bike 

30 Abmat Sit-Ups

30 Kettlebell Swings (53/35)

Looking for athletes to choose a weight today that they will complete all rounds of kettlebell swings with a maximum of one break.

Earlier Event: January 14
WODS 1/15-1/21
Later Event: January 28
WODS 1/29-2/4