WODs


June 20, 2019 Thursday

HSPU Practice

7 sets of 3-6 reps. Working on creating a triangle between hands and head. Knees out in the kip but feet stay between hips, butt on wall only when head is on mat. Scale would be learning to kick upside down and and doing a hold with core tight and body in straight line. Also, box hspu and adding a mat under their head to shorten range of motion. Watch video!

Rogue invitational event

Make sure in deadlift hips go back first from the top of lift. Once past your knees drop hips to help use legs not all back to lift bar. burpee pull up watch video scale: get a box or plate so you are closer to the bar, do a burpee step on box then jump and pull.


June 19, 2019 Wednesday

2k Row perform 4 lateral burpee over the rower every minute including the first minute. Please re-enter your scores here so that BTWB does think your 2k times have gotten significantly worst.

Power Position squat snatch. 5x2 Building

Building throughout the sets. Work to a heavyISH but this is more for learning how to pull under bar. Watch video to understand the position I want you to be in. Drop and reset after each rep.

2k with a twist cap 15 min

2k row for time every minute on the minute including at zero when you start 4 lateral burpees over the rower. After four burpees are done in the remaining time row for distance. Keep repeating this until you've reached 2k. cap 15 min


June 18, 2019 Tuesday

1:1 x2 Thruster ladder for time

Two times each 1:1 rest to work ratio with partner thruster ladder. Partner A will do full ladder 2,4,6,8,10 while partner B changes their weights, then switch. Each partner will do the ladder twice and you can squat clean fist rep. All sets need to be unbroken but challenging!!!!!!!!!!!!!! Cap 18 mins

20/14 cal bike then in remaining time max double unders. Elbows to your side, hands in-front of body so you can see them, and stay tall in the jump. Try to use wrist not full arm.


June 17, 2019 Monday

Power Clean EMOM. Touch and go if possible!

Move your feet, don't bend arms before hips extend, and pull yourself under the bar.

KB snatch

8 Kb snatch on left arm then 8 on right. Send hips back just as you would for a normal KB swing but high pull and punch Kb overhead. Try to go unbroken on kb snatch and be smart breaking up toes to bar. This will be grippy.


June 16, 2019 Sunday

Both movements in same minute.

40/30 cals for time. All out sprint. GO HARD


June 15, 2019 Saturday

Team of 2 50-40-30-20-10 Wall-balls @30/20 10-20-30-40-50 burpee box jump overs *break up however you want 50 wall balls then 10 burpee box jump overs 40 wall balls then 20 burpee box jump overs.............


June 14, 2019 Friday

10 rds 6 DB snatch 70/50 4 HSPU ( box hspu, or :20 second handstand hold) 2 Bar muscle ups ( 4 burpee pull up ) Cap: 30 min gymnastic style workout that will give you plenty of time to warm up and go over the movements. HSPU create triangle between head and hands, in the kip knees out but feet within hips. Only time my butt is on the wall is at bottom when my head is on the mat.


June 13, 2019 Thursday

From floor. Power clean then 5 push jerks. Wide base with feet will help be more grounded while driving yourself under the bar. in warm up make them catch at bottom of push jerk with arms straight not bent. will help them be aggressive and push underneath the bar when lifting.

(1:1- do a full round then partner does a full round, each do 3.) 3 rds 30/20 cal row 30/20 cal bike (ski if have to) Cap: 25 min this is a number that most cannot sprint but will be able to work around 80% for the whole time. talk about intensity and let them know that the harder you work the faster its over. :)


June 12, 2019 Wednesday

warm up with bands around knees. Activating glutes before squatting will help athletes understand how to use them during lift. Talk about taking belly breath and staying tight through the whole midline during the squat.

5 min amrap 2,2,4,4,6,6...... DB/ kB squat 50x2/35x2 T2B Rest 3 min REPEAT Start from 2,2 AGAIN talk about pacing. In a workout like this 5 mins can feel like forever because of how much transition happens early. Steady through 3 mins then burn it down. Teach them the kip!!!!!! Its the foundation for getting linked toes to bar. No swinging toes to bar, if you see it stop them and go to a kipping knee to elbow where they are linking them.

5 min amrap 2,2,4,4,6,6...... DB/ kB squat 50x2/35x2 T2B Rest 3 min REPEAT Start from 2,2 AGAIN talk about pacing. In a workout like this 5 mins can feel like forever because of how much transition happens early. Steady through 3 mins then burn it down. Teach them the kip!!!!!! Its the foundation for getting linked toes to bar. No swinging toes to bar, if you see it stop them and go to a kipping knee to elbow where they are linking them.


June 11, 2019 Tuesday

5x2 power position power snatch ( high hang, bar is in hip crease drive knees out and chest stays vertical. Do not drop between sets. Should be pretty lightweight, teaches them elbows high straight up and pull yourself straight down under bar. video shows power position that we are looking for but we are not squat snatching yet.

For this workout partner up and alternate every movement. partner 1: 50. DU partner 2: 10 LB partner 1: 5 PS Partner 2: 50 DU 2x singles if don't have doubles. If they have doubles but 75 is to many scale for athlete. Snatch weight should be a weight that they can keep moving either touch and go or fast singles. Shouldn't be a heavy lift.


June 10, 2019 Monday

Day one of Coach Cody Cycle Lift is from the floor. First rep squat clean into two front squats. (5x3 building to 75% no heavier. 15 mins.) Front squat, active elbows, knees out hips back at same time to start squat, and whole foot on the ground.

Day one of Coach Cody Cycle 1:1 Work/ Rest Partner A does a full round while partner B rest then switch. 5 rounds each. Goal is to have them row at a hard pace and get right off into 20 unbroken swings. Send hips back in the swing and hindge at the waste. More like a deadlift than squat.


June 09, 2019 Sunday

Today's skill work is working on the high hang. Perform a high hang shrug immediately into the high hang snatch and do that 2 times per set. Use 85-95% of 3RM from last week for all sets across.

Bel Air

Today's conditioning has 2 monostructural elements and a weightlifting element. The time domain is 15 minutes and the goal should be to get 3-5 Rounds. Intent • Double unders should be unbroken and should take approximately (:20-:25 each time) • Single Dumbbell Hang Clean & Jerks. do the same amount of reps per arm in each set but you can break it up as you like (does not have to be alternating) (approximately 1:00-1:30) • Row should take approximately (:45-1:05) Beginner Scale • 80 Single under • 20 dumbbell hpc and jerk (35/25) • 20/15 cal row Intermediate • 20 double unders • 10-14 Dumbbell cnj (50/35) • 20/15 cal row Advanced • bigger unbroken sets • less rest • faster cadence on rower


June 08, 2019 Saturday

The General

Teams of 2


June 07, 2019 Friday

Primer for the workout • focus on technique • work to a load slightly above working weight • these should be touch and go

Primer for the workout • focus on technique (catching in a squat for the first rep) • work to a load slightly above working weight • these should be fast

AMRAP 3 10 WallBall (30/20) 10 Cal Row Rest 2:00 AMRAP 3 5 Squat Snatch (135/95) 10 Cal Row Rest 2:00 AMRAP 3 5 Thruster (135/95) 10 Cal Row Enter your score in BTWB as total reps per movement Ex: if you did 3 rounds in the first AMRAP enter 30 for each wall ball and row Today's workout involves 3 weightlifting movements and a monostructural element. The challenge is to see how fast you can move and how long you can hold on to the unbroken on the movements. Intent • Wallball should be unbroken (only broken up if you drop the ball by mistake and pick it back up immediately) (:20-:25) • Snatches can be in fast singles. If you want to challenge yourself hold on for multiple reps (:30-:40) • Thrusters rep cadence will dictate the intensity but do your best to go unbroken (:10-:25) • Row should be fast slightly slower than Tuesday's workout but faster than your 19.1 pace. (:25-:35) Beginner Scale • wallball to 20/14 • squat snatch 95/65 • Thruster 95/65 Intermediate Scale • 7 wallball (30/20) • 3 Power snatch into overhead squat (135/95) • 3 Thrusters (135/95) Advanced • Link more reps together • move faster


June 06, 2019 Thursday

Teams of 2 Alternating as you like Today's workout will test stamina in the midline, grip, and upper body pulling. Goal is to keep intensity high. Transition with your partner once you break up a set. Intent • Get to the muscle ups as fast as possible. Beginners • Work on strengthening your pull. Ex: Banded pull up with pause at the bottom Intermediate • Work on muscle ups (weakness from Tuesday) or muscle up attempts Advanced • Work on linking more reps together


June 05, 2019 Wednesday

Weightlifting Wednesday

Today's Strength/Skill is the clean and in particular the High Hang variation. We will be focusing on a vertical torso on the dip so that it translates into a vertical drive. Be patient with the arms and wait until the shoulders shrug before you initiate the pull under the bar. Performing the complex • On the High Hang Power CLean pause in the catch for a second then initiate the front squat. (do not stand up the clean) This will enforce proper catch positions on power cleans • On the High Hang Squat Clean, receive it in the squat