WODs


June 25, 2019 Tuesday

This is meant to be heavy singles. Weight should not be over 70% of your 1RM power clean and jerk. Challenge yourself with weight but I want you to be able to stay over bar and get through 10 reps done around 2:30. if not enough space have pairs can share bar and go 1:1. time cap 15 min cap


June 24, 2019 Monday

Build until you find a heavyish set of 5 deadlift then hit 3 sets there. Goal is to get 3 sets of 5 reps within 70-80% 15 min cap

Try to push the pace on the run and break gymnastics because you want to not becasue you have to. time cap: 18 min


June 23, 2019 Sunday

Double dumbell * one in each hand

Try to go right from farmers carry into power cleans. 25 feet one way then turn around 25 feet the other way.


June 22, 2019 Saturday

Team of 2

Team of 2! Split work however you want.


June 21, 2019 Friday

chase the pump

Build through sets. As you bring the dumbbells to your chest elbows stay close to body, learn to use triceps along with chest.

1:1 work to rest ratio with partner 5 rounds each

Yes that is correct box jump all the way over, meaning you do not touch the box. . This movement can be scary so scale if needed. Guys that use the 24 inch side box put it the long way. Scaling can be jumping over a parallette,rower, wall ball, bench, anything you feel comfortable jumping over. But, I want everyone jumping over something. wall balls should be done unbroken!!!!!!


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.


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