HOME WOD – Saturday 22 August 2020

Focusing more on static holds and dynamic movements like burpees and object jumps. The intention of high work output, short rest is still the same. This is going to be a fun one! Same penalty applies for the holds as above. Take 2 reps off every time they break a hold within the 20 sec.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.)  OTB Whole Body Complex

10 Alt. Supine Plank Leg Raises
10 Sit-up to Pike
10 Sit-up to Straddle
5 Inchworm into Down Dog into Cobra
2 rounds

 

(10-15 min.) Squat Better Project Session #9

1 min. Continuous ‘Pole’ Squat – These should be easy, but they should have perfect form.
1 min. Each side Couch or Wall/Hip Flexor Stretch
1 min. Quad Rocks
1 min. Bootstrap Stretch– for quality
2 rounds

 

* Today is about easing into some hip movement and feeling good. Nothing should feel hard or uncomfortable. Maybe a little tight, but loosen up towards the end of the two rounds.

 

WORKOUT PREP & WORKOUT

(15 min.) Review movements and prep for workout

 

Fully and Partially Loaded

Perform with single dumbbell:
5 front squats + 5 push press + 5 thrusters
100-m farmers carry

 

5 dumbbell slams
100-m farmers carry

 

Then, with both dumbbells perform;
20 sec. thruster (count their reps)
40 sec. rest
20 sec. dumbbell slams
40 sec. rest
100-m farmers carry
* They should get an idea of how many reps they will do per set from this.

 

Unloaded

5 Air squats + 5 push-ups + 5 squat to jumping jack
2 rounds

 

Then perform:
20 sec. Squat hold
40 sec. Rest
20 sec. Jump-overs
40 sec. Rest
20 sec. Plank hold
40 sec. Rest
6 Burpees

* rest and prep as needed before workout

 

(16 min.) Perform workout

 

TABATA

Squat Hold
Object Jump-overs
Plank Hold
Burpee


Scoring

Total reps across all tabata (not holds).

 

Scaling

Squat hold: Rest when needed. Or perform regular air squats instead.
Object jump-overs: Modify to a low step-up if they are unable to jump over something.
Plank hold: Rest when needed. Go to their knees and change the body angle to make it easier/harder.
Burpee: Scale to a kick-back if needed.

 

WOD Goal & Logistics

A slight variation on the above workout, focusing more on static holds and dynamic movements like burpees and object jumps. The intention of high work output, short rest is still the same. This is going to be a fun one! Same penalty applies for the holds as above. Take 2 reps off every time you  break a hold within the 20 sec.

 

Aim to hold without breaking for both the holds. Then, for the jumps and burpees to keep moving the whole 20 sec.
Each set! Shoot for 15+ jumps and 6+ burpees per 20 sec. effort.

TABATA

db Alt. SA Thruster
db Farmers Walk/March+Hold
db Slam
db Burpee
* (50/35 lb.)

 

Scoring
Total reps across all tabata (not holds)

 

Scaling

All movements: Scale the load to using one dumb bell for the burpees, thrusters and carries. Switching sides as needed. For the slams, modify to a single db devils press (no burpee) or russian swing.

 

WOD Goal & Logistics

Find a consistent pace from the beginning and try to maintain this across the whole round of thrusters and slams.
That means trying to hit the same number every 20 sec. You are not expected to be able to do the carry/holds without needing to put the
dumbbells down. We recommend you try hang on for as long as you can before needing to put them down, since after the first time you
do, you will feel the need to put them down more often. Once you do put them down, you are only allowed a 5 sec. max period before
you must pick it back up again. By the time you get to the burpees, your grip will be fatigued and you will be breathing hard, it is 4 more
minutes of work, anything goes at this point, give it all you got!
For the other movements, aim for at least 6+ reps per 20 sec.

 

Oh dumbbells, you terribly brilliant pieces of equipment 🙂 Each movement will be a total of 8 rounds of tabata. 20 sec. work/10 sec. rest
x 8. There is no rest between movements, you go straight into the next movement. For the DB slams, you use one dumbbell.
Today, grip is really the biggest test and challenge you will face. For the tabata sets of carry and hold, you need to carry the  dumbbells in a farmer’s carry/march for 20 seconds, then your  10 seconds rest is them holding the dumbbells by your side.
* If you have no space to perform the farmers walk, perform them as a march in place instead.
There is a penalty for putting the dumbbells down during the carry/hold sets. Every time you put them on the ground, you need to deduct
2 reps off your  total score. You need to walk during the carry portion.

NOTE: You can put the dumbbells down during the set of thrusters/slams/burpee whenever you want. There is no penalty.
For the thrusters, similar to the SA. Alt. push press earlier in the week, you hold two dumbbells but alternate the pressing portion with
each arm. For the burpee, you keep the dumbbells in your hands when you stand up from the push-up portion.

TABATA

db Alt. SA Thruster
db Farmers Walk/March+Hold
dbSlam
db Burpee
* (50/35 lb.)

 

Scoring
Total reps across all tabata (not holds)

 

Scaling

All movements: Scale the load to using one dumbbell for the burpees, thrusters and carries. Switching sides as needed. For the slams, modify to a single db devils press (no burpee) or russian swing.

 

WOD Goal & Logistics

Find a consistent pace from the beginning and try to maintain this across the whole round of thrusters and slams.
That means trying to hit the same number every 20 sec. You are not expected to be able to do the carry/holds without needing to put the
dumbbells down. We recommend you try hang on for as long as you can before needing to put them down, since after the first time you
do, you will feel the need to put them down more often. Once you do put them down, you are only allowed a 5 sec. max period before
you must pick it back up again. By the time you get to the burpees, your grip will be fatigued and you will be breathing hard, it is 4 more
minutes of work, anything goes at this point, give it all you got!
For the other movements, aim for at least 6+ reps per 20 sec.

 

Oh dumbbells, you terribly brilliant pieces of equipment 🙂 Each movement will be a total of 8 rounds of tabata. 20 sec. work/10 sec. rest
x 8. There is no rest between movements, you go straight into the next movement. For the DB slams, you use one dumbbell. Today, grip is really the biggest test and challenge you will face. For the tabata sets of carry and hold, you need to carry the dumbbells in a farmer’s carry/march for 20 seconds, then your  10 seconds rest is them holding the dumbbells by your side.

* If you have no space to perform the farmers walk, perform them as a march in place instead. There is a penalty for putting the dumbbells down during the carry/hold sets. Every time you put them on the ground, you need to deduct
2 reps off your  total score. You need to walk during the carry portion.

NOTE: You can put the dumbbells down during the set of thrusters/slams/burpee whenever you want. There is no penalty.
For the thrusters, similar to the SA. Alt. push press earlier in the week, you hold two dumbbells but alternate the pressing portion with
each arm. For the burpee, you keep the dumbbells in your hands when you stand up from the push-up portion.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

 

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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