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27 May HOME WOD – Wednesday 27 May 2020

We are switching gears today, and going for a fast pace Triplet. Two movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

 

WARMUP

(10-15 min.) Warm-up

5+ reps each of:
Inchworms
Walking/Standing pigeon
Crab walk
Tall duck walk
Rotational planks
Samson stretch

 

Then, get bouncy with:

 

Round 1-
Lie on the ground (belly down), when the coach calls 3,2,1 go, they jump up and run 25-50 ft. – If they have no space, have them jump up and instead of run, perform 10 air squats.
* Repeat again with the following positions/movements

Rnd 2-
Lie on back, feet facing the way they are going to run, jump up and run 25-50 ft, perform bear crawls back – or on spot

Rnd 3-
Sit Cross Legged facing the way they are going to run, perform long lateral lunges back

Rnd 4-
Sit on knees and Jump to feet on GO, perform straight legged Bear Crawls back

* Add more rounds if you like…

 

(10 min.) Project Squat Better Session #13

Sit-up to Pike
10 Quad Pose to Hip Lift
10 Split stance rock to tall split kneel – each side
5 Sit-up to Pancake
2 Rounds

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully loaded

10 Front squats + 5 wall ball
10 Step-ups + 5 step-ups and over
5 Front squats + 10 wall ball
5 Box jumps + 5 box jump-overs

 

* Prep as needed for the workout

 

Partially Loaded

10 Db front squats + 5 Db thruster
10 Step-ups and overs
5 Db front squats + 10 Db thruster
10 Object jump-overs

 

* Prep as needed for the workout

 

Unloaded

5 Strict sit-ups + 10 sit-ups
10 Step-ups and overs
10 Russian twists
10 Object jump-overs

 

* Prep as needed for the workout

 

(15 min.) Perform the workout

 

WARMDOWN

Perform 5+ reps of Hip Flow #2 – slow pace and hold poses.

 

4 Rounds

15 Object Jump-overs
25 Russian Twists


Scoring

Time to complete the workout

 

Scaling

Box jump-overs: If possible, scale the height of the box, or use plates stacked. Then, scale to step-up and overs.

Russian twists: Scale to a regular sit-up, or to heel taps instead.

 

WOD Goal

We are switching gears today, and going for a fast pace Triplet. Two movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

You will be using the legs and midline today. For the russian twists, if you have an object to hold, have you do that. Each rep is there and back (50 total reps per round.) See note above for the object jump-overs.

 

The Pushups today are optional but we would like to encourage you to try and get this work done. We want you to perform as many pushups as possible for each round! You will likely see your numbers drop off for each round, but try and maintain the max effort stimulus for these!

For the box jump-overs, or Object Jump overs, you can jump laterally or forward facing.

 

4 Rounds

15 Object Jump-overs
20 DB Thruster (one DB) (40/25 lb.)


Scoring

Time to complete the workout

 

Scaling

Object jump-overs: Scale the height of the object, then scale the distance between jumping over each object. If needed, scale to stepping up and over the objects. If you do this, make you high enough to be a challenge.

DB thruster: The rx’d is already using one single dumbbell in both hands. From here, scale the reps to 15 per round.

 

WOD Goal

We are switching gears today, and going for a fast pace Triplet. Both movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

For the box jump-overs, you can jump laterally or forward facing.

For the object jump-overs, have you place two objects of similar height roughly 2-3 ft away from each other. One rep equals jumping over both objects (2 jumps) in one direction. There and back (4 total jumps) equals two reps. You can jump laterally or forward facing.

The Dumbbell is held in both hands for the thruster. We have lowered the reps a little to accommodate for the heavier load.

The stimulus for both these tracks are really similar. The goal time should be around 12-14 minutes for some of you. This means you need to perform both movements with only 1-2 breaks for each set. For some of you,  it might be you perform the first few rounds unbroken, then once you start to fatigue and slow down, you start breaking things up. Breaking things up in the first set while you are still fresh might feel forced, so going with bigger sets at the start makes sense for this workout.

4 Rounds

15 Box Jump-overs (24/20 in.)
25 Wall Ball (20/14 lb.)


Scoring

Time to complete the workout

 

Scaling

Box jump-overs: If possible, scale the height of the box, or use plates stacked. Then, scale to step-up and overs.

Wall ball: Scale the ball, then scale the height of the target.

 

WOD Goal

We are switching gears today, and going for a fast pace Triplet. Both movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

For the box jump-overs, you can jump laterally or forward facing.

For the object jump-overs, have you place two objects of similar height roughly 2-3 ft away from each other. One rep equals jumping over both objects (2 jumps) in one direction. There and back (4 total jumps) equals two reps. You can jump laterally or forward facing.

The Dumbbell is held in both hands for the thruster. We have lowered the reps a little to accommodate for the heavier load.

The stimulus for both these tracks are really similar. The goal time should be around 12-14 minutes for some of you. This means you need to perform both movements with only 1-2 breaks for each set. For some of you,  it might be you perform the first few rounds unbroken, then once you start to fatigue and slow down, you start breaking things up. Breaking things up in the first set while you are still fresh might feel forced, so going with bigger sets at the start makes sense for this workout.

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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26 May HOME WOD – Tuesday 26 May 2020

Let’s get inverted today. Developing strength and strength endurance in the overhead position. The intention here is to be able to keep moving for the full 30 seconds as well, so you will need to find a challenging modification that allows your to do this.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up in pairs or as an individual. – use plate/db or random object

 

1 min. Of row or fast feet
10 Plate/Db segmented push-ups(left hand on plate, right hand on ground, push up, walk hands to the other side with right hand on plate left on ground, push up, 5 reps each side)
10 Burpees

 

1 min. Of row or fast feet
50 m Waiter’s walk w. Plate/DB (Right)
50m Waiter’s walk w. Plate/DB (Left)
10 Plate/db halos

 

1 min. Of row or fast feet
10 Plate/DB/db strict presses (plate starts at your chest, then straight up overhead horizontal to the ground)
10 Shoulder shrugs

 

WORKOUT PREP & WORKOUT

(10 min.) Split Jerk Review – everyone

 

PVC or broomstick:

Flagpole Stretch (20-30 sec, alt top hand)
5 Strict Press
5 Push Press
5 Push Jerk

 

Split Jerk Footwork:
Start in power position (under hips), step lead foot forward and out, step back foot backwards and out (stance should be shoulder width).
Perform the same drill but now split the feet FAST rather than stepping out.
Perform the same drill but now add a DIP and DRIVE and JUMP out to split stance.
Perform the same drill but add ARMS – hands by shoulders in dip, jump then punch.
Grab PVC and perform a few reps with PVC.

 

Empty Barbell:
5 Strict Press
5 Push Press
5 Behind the Neck Push Press
5 Behind the Neck Split Jerk (emphasize vertical bar path here)
5-10 Split Jerk

 

Fully Loaded

(30 min.) Prep and Lifting Work Sets

Spend some time here working up to their starting weight with sets of 5-5-3-3-1-1.

To keep everyone together, have them perform a set every 4 min.

 

Partially Loaded

(20-25 min.) Prep and perform workout

8-7-6-5-4
DB Split Jerk – start with one DB if two is too heavy.
* Rest between sets as needed.

Then, perform workout.

 

Unloaded

(20-25 min.) Prep and perform workout

5 x Handstand Holds (5 sec.)
5 x Pike push-up – or negative lowers
5 x Strict HSPU – or use mod here.
* Rest between sets as needed

Then, perform workout.

 

7 Rounds

Strict Handstand Push-up
30 sec. On/30 sec. Off


Scoring

Total reps across the 7 sets.

 

Optional Finisher

AMRAP 6 min.

10 Object toe-taps
2 Burpee
20 Object toe-taps
3 Burpee
Add 10 toe-taps and 1 burpee each round.

 

Scaling

Scale to something that still allows a strict movement. No kipping today. An elevated object under the feet, or a pike push-up. Another option is to alternate between a handstand hold and a HSPU variation.

 

WOD Goal

Let’s get inverted today. Developing strength and strength endurance in the overhead position. The intention here is to be able to keep moving for the full 30 seconds as well, so you will need to find a challenging modification that allows your to do this.

* We have an optional finisher. We only recommend those who didn’t perform Murph yesterday do this. Everyone else should take this time for some mobility, or additional rest between sets.

 

You should shoot for at least 8+ reps each 30 second effort. If you are getting less than 5 reps, you should think about modifying the movement.

 

7 Rounds

DB Split Jerk
30 sec. On/30 sec. Off


Scoring

Total reps across the 7 sets.

 

Optional Finisher

AMRAP 6 min.

10 Single-unders
Devils press
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.

 

Scaling

Drop down to one dumbbell and switch arms each round.

 

WOD Goal

You should shoot for at least 8+ reps each 30 second effort. If you are getting less than 5 reps, you should think about modifying the movement.

 

The ideal loading for this, is as heavy as you can go, while still being able to hold the dumbbells for the full 30 seconds each set. If you only have one set of dumbbells to choose from, then you simply perform more reps and the workout shifts a little to being more metabolic. Increase the sets to 10 if needed.

This movement will feel new and awkward to a lot of people. This is a great day to focus on mechanics.

 

Split Jerk

1-1-1-1-1-1-1

 

Scoring

Score load for all 7 sets

 

Optional Finisher

AMRAP 6 min.

10 Single-unders
Devils press
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.

 

Scaling

Scale load as needed.

 

WOD Goal

After yesterday, today we are focusing on a single modality Olympic lift that combines technique and strength.

The goal is to truly push yourselves to hit heavy numbers for each set. If you performed Murph yesterday, the intention is still the same, you just may not be near your PR’s. If people are struggling to find the intensity, increase the sets to grease the groove a little more.

Reinforce technique of the movement for today as many athletes are much more familiar with the push jerk than the split jerk.

 

Although the jerk is a shoulder to overhead movement, reinforce to you that this is truly a leg-dominant upper body movement, as the lower body is jumping the bar off of your body and then you are sitting down under the bar to stand it up. Reinforce core to extremity in your brief and make it so athletes realize that the jerk is as much a leg movement as the clean would be – it’s a sequence of jumping and sitting in both movements.

Footwork is hard for the split jerk in comparison to the push jerk. Make sure you are receiving in an appropriate width (shoulders) and that your knees are safe when you make contact with the floor, as often the back toe tends to point outwards, proving to be strain on the medial side of the knee. Both toes should be facing forward. Weight of the front foot should be in the mid foot and weight of the back foot should be in the ball of your foot. Overall body weight is centered.

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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25 May HOME WOD – Monday 25 May 2020

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

VIDEO & BOARDWARM-UPWODREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up and prep

 

400-m run
10 jumping pull-ups
10 inchworms
10 bootstrap squats

 

200-m run
5 Kipping Swings + 5 pull-ups – or use workout mod here.
5 Push-ups + 5 burpees
10 Air squats

 

* Prep as needed for the workout.

 

MURPH

Run 1 mile
100 Sit-ups
200 Push-ups
300 Air Squats
Run 1 mile


Scoring

Time to complete the workout

 

Scaling

Use the modifications suggested above. For movement scalings, see below:

Run: Row 2 k on either end.

Pull-ups: Scale to bands, jumping or ring rows.

Push-ups: Scale to hands elevated or kneeling.

Air squats: Use a target under your booty.

High pulls: Scale reps as needed.

Sit-ups: Scale reps as needed.

 

WOD Goal

Most of you are probably a little deconditioned, and the volume of this workout could do some damage, so how to scale is obviously the first thing to decide on. Here are some options:

Time cap prior to the run: If you haven’t completed the air squats before 40 minutes, you need to start your last run regardless.

Time cap the whole workout to something you feel is appropriate. 35-40 min.

Reduced rep versions (Smurph): 50 Pull-ups/100 Push-ups/150 Squats and 800 m runs either end.

Or, lastly:

400 m Run
10 Pull-ups/SA high pull/sit-ups
15 Push-ups
20 Air squats
5 Rounds

 

Whatever you choose, be smart and remember the reason for the workout. Honoring our heroes/service people doesn’t mean we need to try to be a hero. Rather consider modifying it appropriately for yourselves.

Finding a scale/modification that is challenging but allows everyone to keep ticking away at a consistent pace for the full workout is what this workout is about. If you are performing sets of 2-3 from the start, then the movement is too hard and you should adjust according

The first run usually ends up being a little quicker than most people anticipate given the excitement and feelings around this workout. Try to be a little conservative here so you have something left for the second mile.

 

The majority of you will finish around 45-50 minutes with appropriate scalings. Athletes doing it rx’d for the first time in a while may take up to an hour. We will allow 45 minutes but will leave the time capping up to you.

 

 

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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23 May HOME WOD – Saturday 23 May 2020

You guys have a great variety of movements for today’s workout. Lots of dynamic and midline work today. The intent is to get you moving quickly when a movement is low in skill, then have you slow down when the movement is high in skill, allowing you to be consistent across the 5 rounds.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

WARMUP

(10-15 min.) Warm-up

10 Good-mornings
10 Inchworm + push-up
10 Sit-up to Pike
10 Split leg Good-mornings
20 Plank alternating object taps (just in reach so you need to stretch)
10 Sit-up to Straddle
10 Quad Pose to hip lift
10 4-point position (plank) ankle taps
10 Strict Sit-ups
10 Single Leg Deadlifts
20 Object toe-taps
1-2 rounds – time permitting

 

WORKOUT PREP & WORKOUT

Everyone

(5+ min.) Review pistol and progressions

Go through the following progressions performing a few reps of each;
– Lunges
– Rolling pistols. Scale to two foot standing. Try not to use hands on the floor.
– Box or Assisted pistols – Pistol down to a box/object or hold onto something.
– Regular pistols. SCALE to the progression you are able to perform.

 

Fully and Partially Loaded

(5 min.) Review SDHP with an empty barbell/single dumbbell

Do as many reps as needed to have you moving well
* Sumo deadlift – deadlift shrug – sumo deadlift high pull

(5+ min.) Prep for workout

10 inverted ring rows/plank rows
10 sdhp at your workout weight
10 Triple-unders (or 20 double-unders)

 

Unloaded

Review movements as needed:
Object toe-taps
V-ups

Then, perform:
10 V-ups – or modification
20 sec. Plank hold
2 rounds

10 Plank ankle taps
20 sec. Hollow rock hold
2 rounds

* prep as needed for workout

 

WARMDOWN

1 min. Quad pose to hip lift
1 min. flexi swimmer stretch
1 min. Dynamic Alt. sit-up to pike/straddle

 

WOD

10 Alt. Pistols
10 4-point position (plank) ankle taps
10 V-ups
30 Object Toe-taps
5 Rounds

 

Scoring

Time to complete the workout.

 

Scaling

Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.

4-point position ankle taps: Scale to shoulder taps, then further to kneeling.

V-ups: Scale to knee bent v-ups, or regular sit-ups

Object toe-taps: Scale the reps to 20 per round, then scale further to a low step up, or object lateral step-overs.

 

WOD Goal

There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.

* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.

 

You guys have a great variety of movements for today’s workout. Lots of dynamic and midline work today. The intent is to get you moving quickly when a movement is low in skill, then have you slow down when the movement is high in skill, allowing you to be consistent across the 5 rounds.

WOD

10 Alt. Pistols
10 DB. Alt Plank Rows (50/35 lb.)
10 SA. DB sdhp – each side
10 Triple-unders
5 Rounds


Scoring

Time to complete the workout.

 

Scaling

Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.

Alt. plank rows: Scale the reps to 5-7 each side. Then, further scale to a single db bent over row (chainsaw)

DB SDHP: Scale the reps each side to 5-7. Then, further scale to a russian or american swing.

Triple-unders: Scale to 20 double-unders, then to 40 single-unders.

 

WOD Goal

Last day of the week. Lots of gymnastics and a small bit of loading for the sdhp (rows). We wanted the turnover rate to be fast for each movement, so we have set the reps to 10 for each movement. The aerobic output will still be high, but nothing should really be able to be done at a blistering pace so you are able to maintain consistency across the 5 rounds. We are aiming for a 10-15 minute workout. For those athletes who had your souls crushed yesterday in Kalsu, should use this as an active recovery session if you are wanting to workout.

For the inverted ring rows, the standard is that the body be parallel to the ground. You can achieve this by elevating your feet up onto a box or bench.

We snuck the triple-unders in there to allow people to work on this skill. Spend a little time in the prep piece, and if you can consistently perform 5-10 unbroken, you can perform it in the workout. Otherwise, use the double-under scaling instead.

There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.

* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.

 

WOD

10 Alt Pistols
10 inverted ring rows
10 sdhp (95/65 lb.)
10 Triple-unders
5 Rounds

 

Scoring

Time to complete the workout.

 

Scaling

Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.

Inverted ring rows: Scale the body angle as needed. Make you challenging for 5-10 reps.

SDHP: Scale the load as needed.

Triple-unders: Scale to 20 double-unders, then to 40 single-unders.

 

WOD Goal

Last day of the week. Lots of gymnastics and a small bit of loading for the sdhp (rows). We wanted the turnover rate to be fast for each movement, so we have set the reps to 10 for each movement. The aerobic output will still be high, but nothing should really be able to be done at a blistering pace so you are able to maintain consistency across the 5 rounds. We are aiming for a 10-15 minute workout. For those athletes who had your souls crushed yesterday in Kalsu, should use this as an active recovery session if you are wanting to workout.

For the inverted ring rows, the standard is that the body be parallel to the ground. You can achieve this by elevating your feet up onto a box or bench.

We snuck the triple-unders in there to allow people to work on this skill. Spend a little time in the prep piece, and if you can consistently perform 5-10 unbroken, you can perform it in the workout. Otherwise, use the double-under scaling instead.

There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.

* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.

 

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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22 May HOME WOD – Friday 22 May 2020

Nothing can compare to the real Kalsu, but this high volume jumping/deadlift/burpee combo will get your heart rate going, your lungs burning and your tooshy working for sure! We have made the rep count 200. One rep equals one jump plus ground touch, so there and back would be 2 reps.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(5 min.) Quick Hip Prep

4-5 reps Hip Flow #1

 

Then, as a group perform 5 6-point burpees

 

(10 min.) Project Squat Better #12

8 x 20 sec. Descending ‘box’ Squats
8 x Bulgarian Squats – each side
3 Rounds

 

* For the box squats, they need to take 20 sec. To get to the bottom position.
* If possible, add a little load to their person for both movements.
* For quality, rest as needed between movements and sets.
* Find an object that they can stand on/rest their ankles on.

 

WORKOUT PREP & WORKOUT

(10 min.) Review and prep for the thruster with an empty barbell/one dumbbell as a group.

 

Fully and Partially Loaded

5 Thrusters
3 Rounds
* Take 3 sets to get to their working weight.
* Perform the last set at their working weight

 

Unloaded

Review and prep the movements as needed.

10 Lateral Lunges
10 Floor touches (deadlifts)
10 lateral deadlift jumps + 3 burpees
1-2 rounds – as needed.

 

* Prep as needed for workout

 

(30 min.) Perform Workout

 

WARMDOWN

* If they finish before 30 minutes, they will need some time to cool down, take a 200 m walk and or do anything that keeps them moving until their heart rate has slowed down.

 

KALSU

200 Lateral Deadlift Jumps
EMOM perform 5 burpees


Scoring

Time to complete the workout.

 

Scaling

Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.

Lateral deadlift jumps: Omit the jump, just step, deadlift, step.

 

WOD Goal

Nothing can compare to the real Kalsu, but this high volume jumping/deadlift/burpee combo will get your heart rate going, your lungs burning and your tooshy working for sure! We have made the rep count 200. One rep equals one jump plus ground touch, so there and back would be 2 reps.

 

The jumping lateral deadlifts will feel really easy to start off with. By halfway, you will have slowed down. Maintain a good pace throughout and use the burpees as an active recovery to charge up again before performing another big set of the deadlifts. You should be able to finish around the 10-15 minute mark.

 

KALSU

100 DB Thrusters (50/35 lb.)
EMOM perform 5 burpees


Scoring

Time to complete the workout.

 

Scaling

Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.

Db thrusters: Scale to a SA thruster, switching arms as needed. Then, to scale further, hold the dumbbell in both hands.

 

WOD Goal

Sorry, not sorry! In our opinion, this is one of THE hardest CrossFit workouts ever created. The loading, the volume, and those damn burpees compounding on the thrusters! It was created by John Welbourn for CrossFit football. Here is an interesting little article on the workout if you want to take a read http://www.fitnesshq.com/kalsu-wod/ . Feel free to try out one of the modified options if you don’t think you want  to experience Kalsu for the first time, or for the second time if you were around a few May’s ago!

Remember, the workout starts with 5 burpees!

* The loading for the PL is a little lighter than the UL version. It will still be uncomfortable, but if your athletes think you can get the workout done in sub 10 minutes, then it is too light and you should either increase the reps, or increase the burpees to 6 per round.

 

Mainly, this workout is about survival. For most of you this will be a huge mental toughness test for you to just finish! The loading is intended to be moderate to heavy.

We suggest to not go too hot out of the gate. Have you pick a number of thrusters that you think you can maintain for the first half of the workout (around 5-7) and then the second half (around 3-5). It will decrease. Try to think of the burpees as active recovery. Except, don’t go too slow, otherwise it will take the whole minute!

Towards the end when people are suffering, taking a whole minute off to rest (still do burpees) can sometimes help get you back on track.

Some of you top athletes might be able to go around 15 min., but that will be pretty rare, you should allow around 30 min. for everyone to get it done and if there are some die hards that really want to go rx’d but end up taking over 30 min., let you finish!!! Seriously, we don’t often encourage that, but this workout is about accomplishment and capping your athletes will be a little soul destroying.

For this reason it is important that you encourage people to scale as needed. You should be able to do 10+ reps of the load when you are fresh.

KALSU

100 Thrusters (135/95 lb.)
EMOM perform 5 burpees


Scoring

Time to complete the workout.

 

Scaling

Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.

Thrusters: Scale load as needed. 10+ reps fresh should be the goal, then sets of up to 5 reps while fatigued.

 

WOD Goal

Sorry, not sorry! In our opinion, this is one of THE hardest CrossFit workouts ever created. The loading, the volume, and those damn burpees compounding on the thrusters! It was created by John Welbourn for CrossFit football. Here is an interesting little article on the workout if you want to take a read http://www.fitnesshq.com/kalsu-wod/ . Feel free to try out one of the modified options if you don’t think you want  to experience Kalsu for the first time, or for the second time if you were around a few May’s ago!

Remember, the workout starts with 5 burpees!

* The loading for the PL is a little lighter than the UL version. It will still be uncomfortable, but if your athletes think you can get the workout done in sub 10 minutes, then it is too light and you should either increase the reps, or increase the burpees to 6 per round.

 

Mainly, this workout is about survival. For most of you this will be a huge mental toughness test for you to just finish! The loading is intended to be moderate to heavy.

We suggest to not go too hot out of the gate. Have you pick a number of thrusters that you think you can maintain for the first half of the workout (around 5-7) and then the second half (around 3-5). It will decrease. Try to think of the burpees as active recovery. Except, don’t go too slow, otherwise it will take the whole minute!

Towards the end when people are suffering, taking a whole minute off to rest (still do burpees) can sometimes help get you back on track.

Some of you top athletes might be able to go around 15 min., but that will be pretty rare, you should allow around 30 min. for everyone to get it done and if there are some die hards that really want to go rx’d but end up taking over 30 min., let you finish!!! Seriously, we don’t often encourage that, but this workout is about accomplishment and capping your athletes will be a little soul destroying.

For this reason it is important that you encourage people to scale as needed. You should be able to do 10+ reps of the load when you are fresh.

 

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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21 May HOME WOD – Thursday 21 May 2020

This one is an all lower body affair today, with all three movements being similar enough to each other that you will start compounding on one another, but also different enough that you will be able to keep moving between you all without the need for too much rest.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up

Start with 5-10 reps of Hip Flow #2

 

Then, perform:
10 Plank shoulder taps
10 Air squat + up and over the fence
20 Jumping jacks
2 rounds

 

(10 min.) Project Squat Better #11

20 sec. Squat hold/10 sec. Rest
4 rounds

 

20 sec. Jiu-Jitsu drill /10 sec. Rest
4 Rounds

 

20 sec. Air squat/10 sec. Hold in bottom of squat
4 Rounds

 

* For some athletes, start with an opposite tabata, where they hold for 10 sec/rest 20 sec.
* The drill is done for quality, not reps.

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Everyone

Review the movements as needed for each track.
FL and PL – Lunge, snatch and jump-overs
UL – Lunge, step-ups and jump overs

 

Then, perform:
12 Walking lunges
6 Alt. Snatch/step-up
12 Lateral jumps
2-3 rounds

 

* Add load on lunges for last two rounds for FL and PL.

(12 min.) Perform the workout

 

WARMDOWN

10 x Down dog into cobra – hold each position
10 x Back bridge up/downs – hold each one for 5+ sec. – scale as needed.

AMRAP 12 min

12 Walking Lunges
12 Stationary Step-ups (6 each side)
24 Lateral Object Jump-overs


Scoring

As many rounds and reps as possible in 12 minutes.

 

Scaling

Step-ups: Scale height as needed. Then, modify to lateral step up and over an object.

Object jump-overs: Scale the height of the objects.

 

WOD Goal

This one is an all lower body affair today, with all three movements being similar enough to each other that you will start compounding on one another, but also different enough that you will be able to keep moving between you all without the need for too much rest.

* Switch dumbbells for objects for the jump-overs.

Find a pace that you can maintain for 12 minutes. The legs will start to feel heavy around the 3rd-4th round. You should also shoot for upwards of 7+ rounds.

AMRAP 12 min

12 DB Lunges
12 Alt. DB Snatch
24 Lateral DB Jump-overs


Scoring

As many rounds and reps as possible in 12 minutes.

 

Scaling

Lunges: Scale to a lighter DB if possible. Or, omit the load.

Db snatches: Scale the load if possible. Or, perform a double hand (single db) devils press (no burpee)

Lateral DB jump-overs: Scale to jumping over one Dumbbell, or modify to fast feet, or a low fast step-up.


WOD Goal

The intention for today is to get through the triplet at an even pace across the workout. It is going to challenge the lower body and lungs. We still need you to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most people. If you are feeling a little stiff from the heavy lifting yesterday, be sure to warm up well and get some range around your joints before launching into this little lung buster.

The lunges are done walking. If space is limited, have you perform you alternating. You can hold the Dumbbells however you like. The snatches are done as alternating.

For the dumbbell jump-overs, place two dumbbells 1 foot apart and jump over both. Scale this to one as needed.

 

The goal is to keep moving throughout the workout and hit at least 6+ rounds. Top athletes will most likely get to 8, while the majority around 6-7. You should aim to take your breaks quickly between movements and keep a consistent pacing throughout, with a little push towards the end if you have anything left in the tank. The limiting factor will start to be the jump-overs because of the heavy breathing you invoke! But, since you are over with so quickly, the recovery is quick and it’s straight back into the lunges.

 

 

AMRAP 12 min

12 DB Lunges
12 Alt. DB Snatch
24 Lateral DB Jump-overs


Scoring

As many rounds and reps as possible in 12 minutes.

 

Scaling

Lunges: Scale to a lighter DB if possible. Or, omit the load.

Db snatches: Scale the load if possible. Or, perform a double hand (single db) devils press (no burpee)

Lateral DB jump-overs: Scale to jumping over one Dumbbell, or modify to fast feet, or a low fast step-up.

 

WOD Goal

The intention for today is to get through the triplet at an even pace across the workout. It is going to challenge the lower body and lungs. We still need you to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most people. If you are feeling a little stiff from the heavy lifting yesterday, be sure to warm up well and get some range around your joints before launching into this little lung buster.

The lunges are done walking. If space is limited, have you perform you alternating. You can hold the Dumbbells however you like. The snatches are done as alternating.

For the dumbbell jump-overs, place two dumbbells 1 foot apart and jump over both. Scale this to one as needed.

 

The goal is to keep moving throughout the workout and hit at least 6+ rounds. Top athletes will most likely get to 8, while the majority around 6-7. You should aim to take your breaks quickly between movements and keep a consistent pacing throughout, with a little push towards the end if you have anything left in the tank. The limiting factor will start to be the jump-overs because of the heavy breathing you invoke! But, since you are over with so quickly, the recovery is quick and it’s straight back into the lunges.

 

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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20 May HOME WOD – Wednesday 20 May 2020

Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up with animals – scale to on the spot if space is limited.

Bear Crawl
Lizard – stay low to ground and use same arm/leg to move forward
Duck walk
Crab Walk
Ape Walk
Frog Jumps
1-2 rounds

 

(10 min.) Mobility/Stability

10 Lying down prone letters drill
10 Alt. Dynamic plane crash victim
10 Wall Slides
1-2 Rounds

 

WORKOUT PREP & WORKOUT

(15 min.) Prep for the workout

 

Fully Loaded

250 m Row effort – 80%
10 Bent over rows – empty barbell
6 Dips – no load
6 Bent over rows – add load
4 Dips – add load, or use their workout mod here.
4 Bent over rows – add load
* If they need to perform more sets to get to their first workout weight for both movements, have them add 1-2 more here.

 

Partially Loaded

10 Bent over rows – one dumbbell
10 Dips – no load
8 Bent over rows – add two dumbbells
8 Dips – add load, or use their workout mod here.
8 Bent over rows – two dumbbells – play with their rep scheme here.

 

Unloaded

10 Sliders
10 Dips – no load
8 Sliders
8 Dips – add load, or use their workout mod here.
8 Sliders – play with their rep scheme here.

 

(16 min.) Perform the workout

 

WARMDOWN

 

1-2 min. Alt. Plane crash victim stretch – this time hold positions for 3-5 sec. Each side.
1 min. Each side Tricep Stretch with Rope (or use pole as support from the front)

 

8 Rounds

Every 2 minutes:

10 Hamstring Sliders
8 Object Dip


Scoring

Score reps for all 8 rounds and both movements

 

Scaling

Hamstring Sliders: Scale the ROM to not sliding all the way, then scale to a split leg good-morning instead.

Object dips: Change the angle of the body to adjust the difficulty of the movement. Elevate the feet to increase the difficulty. Add load if possible.

 

WOD Goal

You will definitely get your money’s worth on those sliders! Same as the PL folk, adjust the reps to achieve a challenging set for both movements.

One way to modify it so you aren’t tied to a certain rep scheme, is similar to above and work on max sets. Working to failure for both movements. If you are able to perform upwards of 20 reps unbroken, your dumbbells and movement might be a little light/easy. You will also most likely get timed out and not have much recovery time between sets. Cap each set at roughly 10-15 reps and add more sets to the end if that rep scheme is still light for you.

8 Rounds

Every 2 minutes:

8 DB Bent over row
8 Object Dip


Scoring

Score load and reps for all 8 rounds and both movements

 

Scaling

Db bent over row: First, scale to one dumbbell, then modify to a bench bent over row.

Object dips: Change the angle of the body to adjust the difficulty of the movement. Elevate the feet to increase the difficulty. Add load if possible.

 

WOD Goal

Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes. We like this variation for a strength day as it keeps things interesting and it essentially puts a time limit to each set, challenging your ability to recover and continue to lift as heavy as possible.

The movements compliment each other in terms of your pushing/pulling requirements and we especially like how the bent over row places a high demand on midline stability.

We haven’t prescribed any loading as the intent is to go as heavy as possible for both movements. For the PL athletes, increase the reps as needed to have each set be challenging and difficult. The rows should be done with both dumbbells. If possible, have you rest a dumbbell on your body for the dips.

 

One way to modify it so you aren’t tied to a certain rep scheme, is similar to above and work on max sets. Working to failure for both movements. If you are able to perform upwards of 20 reps unbroken, your dumbbells and movement might be a little light/easy. You will also most likely get timed out and not have much recovery time between sets. Cap each set at roughly 10-15 reps and add more sets to the end if that rep scheme is still light for you.

8 Rounds

Every 2 minutes:

4 Bent over row
4 Weighted Dip


Scoring

Score load for all 8 rounds for both movements

 

Scaling

Bent over row: Scale load as needed.

Dip: First, scale to strict dips. Then, scale to an object dip where you can change the angle of the body to adjust the difficulty of the movement.

 

WOD Goal

You should be working right up near your 5 rep maxes (roughly 90%) for the bent over rows and be maxing out on the dips, even failing the last rep is ok. Use the warm-up to figure out where you want to start. Make sure you aren’t too conservative. A lot of people will not be able to perform 4 dips with load, so have perform max sets of strict dips instead each round. If you are unable to get over 4 reps unbroken strict, see how to scale further below. You should have roughly 1 minute to 90 seconds rest between sets. Some people might choose to rest longer between movements which will shorten your overall time to rest. This is fine. You will figure out your best method for you.

* Most people might not know your percentages for the bent over rows, so have you focus on the movement simply being really heavy!

Ideally each set should be the same load, account for fatigue across the 8 sets when deciding on your loading.

 

Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes. We like this variation for a strength day as it keeps things interesting and it essentially puts a time limit to each set, challenging your ability to recover and continue to lift as heavy as possible.

The movements compliment each other in terms of your pushing/pulling requirements and we especially like how the bent over row places a high demand on midline stability.

We haven’t prescribed any loading as the intent is to go as heavy as possible for both movements. For the PL athletes, increase the reps as needed to have each set be challenging and difficult. The rows should be done with both dumbbells. If possible, have you rest a dumbbell on your body for the dips.

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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19 May HOME WOD – Tuesday 19 May 2020

This one is going to be a quick turnover from movement to movement. The reps are low enough and the loading moderate for you to be able to keep moving unbroken and relatively quickly. The 3 min. break in between the couplets should be enough to give your arms and lungs little recovery before you need to go again.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up

 

5 Inchworms + 10 kneeling superman + 15 bootstrap stretches
2 rounds

 

5 push-ups + 10 sit-ups + 15 air squats
3 rounds

 

(5-10 min.) Midline accessory work

Alternating Tabata
20 sec. V-up + 10 sec. rest in top position
20 sec. Floor back extensions + 10 sec. rest superman hold
4-5 total rounds (4-5 per movement)

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

(5-10 min.) Review push jerk and hang power clean

Review with pvc and/or empty barbell/single db the following with as many reps as needed to have them moving well;
Press – push press – push jerk
Dip drive – muscle clean – hang power clean

 

(10 min.) Prep for workout

 

Fully Loaded

30 sec. Hang on pull-up bar and twist body around a little to stretch
Rest
30 sec. Kipping swings. Start with small swings then start doing bigger swings by pulling down on the bar.
Rest
30 sec. Strict toes-to-bar OR attempts
Rest
30 sec. Kipping toes to bar
* The time is just a rough estimate of how long we want them to be up there, you don’t need to be strict on it.

 

Then, perform;
6 Push jerk + 6 hang power clean
2 rounds
* use their working weight on the second set.

 

Partially Loaded

30 sec. Dragon Flag – or if nothing to hold on for support, perform without, just using legs up and slow lower.
Rest
30 sec. Wall lying hands-to-feet.
Rest
1-2 rounds

 

Then, perform:
6 Push jerk + 6 hang power clean
2 rounds
* Using both dumbbells.

 

Unloaded

(10-15 min.) Review wall climbs and modifications as needed.

 

Then, perform

30 sec. Dragon Flag – or if nothing to hold on for support, perform without, just using legs up and slow lower.
Rest
30 sec. Wall climbs – 1-2 reps slow and controlled.
Rest
30 sec. Wall lying hands-to-feet.
Rest
30 sec. Plank get/down-ups.
2 rounds

 

* Prep as needed for workout

 

(10-15 min.) Perform workout

 

5 rounds

6 Wall Lying Hands-to-feet
Wall Climbs

 

rest 3 min.

 

5 rounds

6 Wall Lying Hands-to-feet
Plank Get down-ups


Scoring

Time to complete the workout.
* Include 3 minutes rest time.

 

Scaling

Wall climbs: Scale the height climbed to half. Then, scale to 3 pike round the worlds. Switch directions each round.

Wall lying hands-to-feet: Scale to a v-up or bent knee raises. Lastly, to a sit-up/assisted sit-up.

Plank get-up/downs: Scale to knees, then scale to 12 kneeling shoulder taps.

 

WOD Goal

This one is going to be a quick turnover from movement to movement. The reps are low enough and the loading moderate for you to be able to keep moving unbroken and relatively quickly. The 3 min. break in between the couplets should be enough to give your arms and lungs little recovery before you need to go again.

 

Same goes as the other two categories. The goal is to move as quickly as each movement will allow you with limited rest between sets. Utilise the 3 minutes rest to charge up before needing to go again. The limiting factor will most likely be the wall climbs. 6 in a row will take longer than 6 push jerks, but we wanted to keep the difficulty level high with this movement. Allow a similar time frame overall for these athletes to complete the workout, as the time will balance itself out overall with the plank get-up/downs later on.

 

This variation will see you relying even more on your shoulder strength. We added two pushing movements require midline stability and will fatigue your shoulders overhead and in the plank position, and if done quickly enough, will get your heart rate and lungs working too.

 

5 rounds

Wall Lying Hands-to-feet
12 DB Push Jerk (50/35 lb.)

 

rest 3 min.

 

5 rounds

8 Wall Lying Hands-to-feet
12 DB Hang Power Clean


Scoring

Time to complete the workout.
* Include 3 minutes rest time.

 

Scaling

Push Jerk and HPC: Scale to a SA push jerk/HPC, switching each round. Then, further scale to using one dumbbell held in both hands.

Wall lying hands-to-feet: Scale to a v-up or bent knee raises. Lastly, to a sit-up/assisted sit-up.

 

WOD Goal

A two part workout today. We wanted to pair up a pulling gymnastics movement with two moderately loaded movements, so we chose the push jerk and hang power clean. We put the rest between the two couplets so that we could get a little more intensity out of you for the second one. Given the low volume per round and the nature of the moderately loaded movements paired with the toes-to-bar, the limitation to getting the workout done quickly will be strength endurance and lung capacity. All about that upper body and midline stability today!

 

This one is going to be a quick turnover from movement to movement. The reps are low enough and the loading moderate for you to be able to keep moving unbroken and relatively quickly. The 3 min. break in between the couplets should be enough to give your arms and lungs little recovery before you need to go again.

Grip will start playing a factor in the second couplet, especially with the addition of those hang power cleans. So, some people will probably start breaking up the toes to bar and cleans/wall lying hands-to-feet. Keep the rest short and the reps fast.

The loading is set as moderate for both categories. If you are not able to consistently perform 6 reps of both the jerks and cleans for at least 3 sets, then you should think about scaling. Ideally, we want people to try to do your toes to bar rxd, so have you scale the numbers to 4 per round to help this.

Each couplet should take you around 3-4 min. for top athletes and 4-5 minutes for the majority. We have allocated 15 min. for the majority to get it done.

 

5 rounds

6 Toes-to-bar
6 Push Jerk (135/95 lb.)

 

rest 3 min.

 

5 rounds

6 Toes-to-bar
6 Hang Power Clean (135/95 lb.)


Scoring

Time to complete the workout.
* Include 3 minutes rest time.

 

Scaling

Push jerk: Scale load as needed

Toes-to-bar: Scale to a hanging leg raise, then to a wall lying hands-to-feet.

Hang power clean: Scale the load as needed.

 

WOD Goal

A two part workout today. We wanted to pair up a pulling gymnastics movement with two moderately loaded movements, so we chose the push jerk and hang power clean. We put the rest between the two couplets so that we could get a little more intensity out of you for the second one. Given the low volume per round and the nature of the moderately loaded movements paired with the toes-to-bar, the limitation to getting the workout done quickly will be strength endurance and lung capacity. All about that upper body and midline stability today!

 

This one is going to be a quick turnover from movement to movement. The reps are low enough and the loading moderate for you to be able to keep moving unbroken and relatively quickly. The 3 min. break in between the couplets should be enough to give your arms and lungs little recovery before you need to go again.

Grip will start playing a factor in the second couplet, especially with the addition of those hang power cleans. So, some people will probably start breaking up the toes to bar and cleans/wall lying hands-to-feet. Keep the rest short and the reps fast.

The loading is set as moderate for both categories. If you are not able to consistently perform 6 reps of both the jerks and cleans for at least 3 sets, then you should think about scaling. Ideally, we want people to try to do your toes to bar rxd, so have you scale the numbers to 4 per round to help this.

Each couplet should take you around 3-4 min. for top athletes and 4-5 minutes for the majority. We have allocated 15 min. for the majority to get it done.

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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18 May HOME WOD – Monday 18 May 2020

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(5 min.) Quick warm-up

Run 200 m.
Then, perform some running drills to get warm. There and back for 20 m (roughly):
– Long Lunge with body twist
– Slow, big jumping, high knees (skipping)
– Fast high knees
– butt kickers
– walking pigeon stretch. Step, grab ankle and pull towards the body. Switch legs.
– walking on tiptoes
– walking on heels
– karaoke

 

(10 min.) Project Squat Better Session #10

10 Single leg stationary lateral step-ups – each side
10 Side plank leg raises – each side
3 rounds

 

* The video for the lateral step-ups shows forward facing stationary step-ups. Have them stand laterally to the box.

* These are for quality, not speed.

 

WORKOUT PREP & WORKOUT ~ 30 min

(5 min.) Prep for the workout

With a med ball/dumbbell/object perform:
5 front squats
5 x 1 front squat + 1 wall ball/cluster
10 Step-ups/lunges
5 Box jumps/object jumps
1-2 rounds – time permitting

 

*Prep as needed for workout

(35 min.) Perform workout

 

AMRAP 35 min.

400 m run
30 Object Jumps
50 Air Squats


Scoring

As many rounds and reps as possible in 35 minutes.

 

Scaling

Run: Scale distance to 200 – 300 m. Modify to 500 m, or 100 double-unders each round.

Object jumps: Use modifications suggested in the brief. If you are unable to jump, switch out for an elevated step-up or lunge.

Air squat: As suggested in the brief, add load if possible. Scale reps to 20-30 per round if needed.

 

WOD Goal

You should attack the workout with a similar mentality, nothing done too fast, and settle in for a long grind of a workout. Some athletes might get close to accumulating up to 7+ rounds.

35 minutes might feel like a really long time with the lack of load to slow you down a little. If you have something to add to the air squats, have you do that. If not, you can either reduce the time to 30 minutes, or simply endure a long sweaty 35 minute grinder!

For the object jumps, same idea as the PL track, if an object isn’t possible, sub the dumbbells for random objects around the house.

 

AMRAP 35 min.

400 m run
30 Object Jumps
20 DB Clusters

 

Scoring
As many rounds and reps as possible in 35 minutes.

 

Scaling

Run: Scale distance to 200 – 300 m. Modify to 500 m, or 100 double-unders each round.

Object jumps: Use modifications suggested in the brief. If you are unable to jump, switch out for an elevated step-up or lunge.

Cluster: Take out the cluster portion and Scale to a single db thruster. Further scale to a goblet squat.

 

WOD Goal

For the most part, this will feel really similar to the original, sans throwing an object. We have reduced the cluster volume to accommodate for the heavier dumbbell that most people will have over a med ball. The cluster is performed with one db held in two hands. Ideally, find an object to jump on that is roughly 20-24 inches. If this isn’t possible, place two dumbbells 3-5 ft. apart and jump over both of you to equal one rep.

You should attack the workout with a similar mentality, nothing done too fast, and settle in for a long grind of a workout. Some athletes might get close to accumulating up to 7+ rounds.

 

AMRAP 35 min.

400 m run
30 Box Jumps (24/20 in.)
30 Wall Ball (20/14 lb.)

 

Scoring
As many rounds and reps as possible in 35 minutes.

 

Scaling

Wall ball: Scale height of target. Then, scale further to a med ball thruster.

Box jumps: Scale height if possible. Then, use modifications from PL track. Lastly, perform step-ups if jumping is not an option.

Run: Scale distance to 200 – 300 m. Modify to 500 m, or 100 double-unders each round.

 

WOD Goal

For most of your athletes, after the first few rounds, you will most likely need to break up the movements. The goal is to stay consistent from the get go and aim to get each round done in roughly the same time. So, instead of doing big sets when you are fresh, you should pick a number you think you can manage for 35 minutes and stick with that. For some people, it may be 2 sets, for others 3. Keep breaks short.

Most people will accumulate up to 6+ rounds of running. That is over 2.4 k of running. Add that to the high volume jumping and squatting, and the legs are going to be feeling it by round 3-4. The runs should be paced smartly, but not to be used as a complete recovery effort. People will find a good rhythm that you can maintain between the two movements and the runs.

A little spin off a classic lady today. We have turned Kelly into a time based workout. Thirty five minutes will be a little longer than it takes the majority to do regular Kelly, so the challenge today is to see how much further can you go!?

The combination of running (monostructural), box jumps (gymnastics) and wall ball (light load) makes for a really aerobic, sweaty workout. The additional 5-10 minutes is the perfect dose to really make people have to push that extra little bit more than you want to. Heck, even regular Kelly does that!

The height of the wall ball target is 10ft for the men and 9ft for the women.

 

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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16 May HOME WOD – Saturday 16 May 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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