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28 Jul HOME WOD – Tuesday 28 July 2020

Pressing and squatting is still on the cards for you today. If you like, and if this is your first workout for the week, add one more round to the end for a total of 6 rounds.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARM-UP ~ 15 MINS

(10-15 min.) Dynamic Mobility Warm-up

As a group, start with this sequence:
4-6 reps Down Dog + Cobra Pose + Groiner + Sun Salute
4-6 reps Quick ninja flow
* Switch legs on the Groiner/Sun Salute each rep.

 

WORKOUT PREP & WORKOUT ~ 40 MINS

(10-15 min.) OH Pistol Prep

As a group, perform:
10 Lunges (on the spot, step backward)
10 Supported Pistols (hold on to Pole/Wall, or go down to a Box – sit down on the Box, then come back up)
10 Pistols – or attempts
10 Weighted Pistols – or attempts
10 OH Pistols – or attempts
Then, have people decide on their workout modification and perform a few reps here.

 

(10 min.) Prep for the Workout

30-sec. Front-rack Hold with an empty Barbell
30 Single-unders
20-sec. Front-rack Hold – increase load
10 x 1 Double-under + 10 Single-unders
10-sec. Front-rack Hold – use workout load
30 Double-unders

 

* Prep as needed for the Workout.

(15 min.) Perform the Workout

 

WOD

5 Rounds

9 Plank Get-down/ups

24 Air Squats

9 Handstand Push-up

 

WOD Board

Scaling

  • Plank get-down/up: Scale to plank shoulder taps. 20 total. Then scale to kneeling position. Otherwise, just a straight plank
  • Handstand push-up: Scale to an elevated pike push-up, or floor pike push-up. Or normal push-up
  • Add weight and or scale reps for the squats

 

Scoring

Time to complete the workout.

 

WARM-UP

(10 min.) Running warm-up
Run 400 m together with 1 PVC OR broomstick
At 100 m, perform
10 air squats
At 200 m perform;
10 x oVH squats
At 300 m perform;
10 pushups
At 400 m perform;
10 Sots press

(5-10 min.) Inverted Prep:
2 x 30 sec. Handstand hold – 30sec rest QUICK SCALE Walk hands up wall or hold a pike push-up position
* Make the second hold a little harder (if it wasn’t challenging) – face the wall, freestanding….
2 x 15 sec. of shoulder shrugs while in handstand hold – 15 sec rest
2 x 30 sec. slow negative lowers – 30 sec. rest QUICK SCALE Use abmats or perform 30 sec of slow controlled pike push-ups

 

WORKOUT PREP & WORKOUT ~ 35 – 40 MINS

(10-20 min.) Review movements and prep for workout

Unloaded
8-6-4-2
Handstand Push-up – use mod here.
Get down/up (total reps)
10 Air squats between each set

* Prep as needed for the Workout
(20 min.) Perform workout

 

WOD GOAL

Pressing and squatting is still on the cards for you today. If you like, and if this is your first workout for the week, add one more round to the end for a total of 6 rounds.

For the 9 Get down/ups, one rep is right side down/up + left side down/up. So, 18 total per round.

 

The HSPU will be the limiting factor here today. Make sure you find a modification that will really challenge you and make you break these up into sets of roughly 3-4. The other two movements should be done quickly and unbroken. Your total time (for 5 rounds) will be around 12-14 minutes.

 

WOD

30 Single-unders
3-min. Barbell or DB Front-rack Hold
30 Weighted Backward Lunges

 

60 Single-unders
2-min. Barbell or DB Front-rack Hold
20 Weighted Backward Lunges

 

90 Single-unders
1-min. Barbell or DB Front-rack Hold
10 Weighted Backward Lunges

 

WOD GOAL

We are changing the focus today with this dynamic triplet consisting of Double-unders, a Front-rack Hold, and DB Single-arm Overhead Pistols. We don’t expect that most athletes will be able to perform this last movement, but for those who have the strength and mobility, it is a great challenge for the day! The Double-unders are ascending in reps, while the Hold and the Pistols are descending in reps across the 3 rounds. The ascending/descending theme has definitely come up a few times this month. Perhaps back in 2017 it was cool? Either way, this workout involves a great mix of metabolic conditioning, skill, and mental tenacity.

 

The Barbell should be taken from the ground.

For the Pistols, the reps are total (30-20-10), not each side, though athletes do need to perform half on the right leg and half on the left leg. They can switch arms however they would like. Some people will definitely favor one side, and for the sake of being able to do the movement, if the only way they can perform it is on one arm, that is OK for today.
* Ideally, we want them to switch arms.

 

Given the high-skill movements in this workout, these athletes might get through it a little quicker. Aim to challenge them enough so they get slowed down a bit during the Holds and the Lunges, but are able to move through the Jump Rope portion quickly. Shoot for a total workout time of 13-15 min.

 

Scoring

Time for each triplet (3 scores).

 

Scaling

  • Double-unders: For today, have people perform attempts and count them. Use this method if they have at least 5 reps unbroken when fresh. Otherwise, have them scale to Lateral Parallette Jump-overs, with the same number of reps.
  • Front-rack Hold: Scale the load as needed.
  • DB SA OH Pistols: First, scale to the load being held anyhow, then scale to regular Pistols, then use the Fitness version of the movement.
  • Single-unders: If they are unable to jump, have them perform quick, low Step-ups. Use the reps 30-60-90.

 

WOD

30 Double-unders
3-min. Barbell Front-rack Hold (135/95 lb.)
30 DB SA OH Weighted Pistols (25/15 lb.)

 

60 Double-unders
2-min. Barbell Front-rack Hold
20 DB SA OH Weighted Pistols

 

90 Double-unders
1-min. Barbell Front-rack Hold
10 DB SA OH Weighted Pistols

 

WOD GOAL

We are changing the focus today with this dynamic triplet consisting of Double-unders, a Front-rack Hold, and DB Single-arm Overhead Pistols. We don’t expect that most athletes will be able to perform this last movement, but for those who have the strength and mobility, it is a great challenge for the day! The Double-unders are ascending in reps, while the Hold and the Pistols are descending in reps across the 3 rounds. The ascending/descending theme has definitely come up a few times this month. Perhaps back in 2017 it was cool? Either way, this workout involves a great mix of metabolic conditioning, skill, and mental tenacity.

The Barbell should be taken from the ground.

For the Pistols, the reps are total (30-20-10), not each side, though athletes do need to perform half on the right leg and half on the left leg. They can switch arms however they would like. Some people will definitely favor one side, and for the sake of being able to do the movement, if the only way they can perform it is on one arm, that is OK for today.
* Ideally, we want them to switch arms.

 

The Double-unders are going to seem like the least difficult thing they have to do today. On paper, the Holds don’t seem like much, but anyone who has ever done a Front-rack Hold for longer than 30 sec. knows better. The first Hold will be when they are freshest, but it is also the longest. Expect the majority of your athletes to break 3-4 times. For the second and third Holds, the goal should be no more than 1-2 breaks. The key to the Holds is to hang on for as long as possible initially, because as soon as they break, the urge to do so again becomes greater.

The Pistols should be challenging. Everyone, including your athletes who are doing the SA OH Weighted Pistols, will most likely need to break them up into sets of 3-5, which will slow down the workout quite a bit. That is OK, as that is the expectation for today. We aren’t looking for a lung buster. So, everyone should find a modification that is a little harder than what they would normally perform.

Your top athletes should aim to finish around 12 min., while the majority will take the full 15 min. to complete the workout.

 

Scoring

Time to complete the workout.

 

Scaling

  • Double-unders: For today, have people perform attempts and count them. Use this method if they have at least 5 reps unbroken when fresh. Otherwise, have them scale to Lateral Parallette Jump-overs, with the same number of reps.
  • Front-rack Hold: Scale the load as needed.
  • DB SA OH Pistols: First, scale to the load being held anyhow, then scale to regular Pistols, then use the Fitness version of the movement.

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 Jul HOME WOD – Monday 27 July 2020

Today, we all squat! In some capacity. Our Fully Loaded athletes will have an opportunity to go as heavy as possible across the 10 sets of 5. Our Partially Loaded athletes will be working more on volume at a light-moderate load, and our Unloaded athletes will be working on strength endurance in the bottom of the squat in addition to also racking up some volume. For these athletes, we have added a double Tabata.

 

WOD DesignWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

WOD Design and Logistics

Today, we all squat! In some capacity. Our Fully Loaded athletes will have an opportunity to go as heavy as possible across the 10 sets of 5. Our Partially Loaded athletes will be working more on volume at a light-moderate load, and our Unloaded athletes will be working on strength endurance in the bottom of the squat in addition to also racking up some volume. For these athletes, we have added a double Tabata.

 

We will kick today off with the first session of our squat better project. First some mobilising, then a quick test. How strong are you in the bottom of your squat? We will retest this at the end of the month.

 

We also have a little finisher in store. We usually mark these as optional, (which it still is), but things are weird right now, so a little extra working out might be fun 😉

 

How it works is they perform 1 rep of the first movement, then 10 of the second. Then, 2 of the first and 9 of the second, and so on…. For the PL folk, hold the DB anyway.

 

WARM-UP

(5-10 min.) With a light Plate, DB, object (literally anything!), perform 10 or so reps of each:

Toe-taps
Lateral toe-taps
360 Toe-taps – 5 each direction
Lateral jump-overs
Kick-back + toe-tap
Object squats
Steering wheel turns
OH squats with object
* keep them moving through the first 6 movements quickly without a lot of rest. Slow down the Squatting pieces and coach them through a little more if needed.

 

(10 min.) Squat Better Project Session #1

2 rounds

6 reps at each position of Jami squat drill
warrior pose 3 each side (hold 5 sec. each rep)
Round-the-room tall duck walks
Good mornings to squat

Then,
Test: Bottom of Squat Hold.
* How long can they perform this in a perfect position?
* No slouching or relaxing in the bottom.

 

WORKOUT PREP & WORKOUT

(15 min.) Review and Prep for Front Squats – Fully Loaded and Partially Loaded

With a PVC/empty barbell or single DB, review the Front Squat.
Keep them at the bottom and make them work hard to get their elbows high and their chests up. Perform some sots press from the front rack (a lot of people won’t be able to do this, but challenge them). Do this for 5 or so reps – using it as an opportunity to get some mobility work in at the bottom.

 

Then, perform;

First 2 min: 7 reps plus 3 sec. pause at the bottom each rep
Second 2 min: 5 reps plus 3 sec pause at the bottom each rep
Third 2 min: 3 reps plus 3 sec pause at the bottom each rep
Fourth and fifth 2 min: 3 reps (no pause)

For Fully Loaded:
* Add load each round
* The last set of 3 should be just under, or at their first set starting weight.

For Partially Loaded:
* Add the second DB for the last three rounds
* Only perform the first 2-3 sets, then have them do the last set with 10-12 reps and decide on a rep scheme.

 

Unloaded

(5-10 min.) Prep for workout

Have them perform a quick:
20 sec on/10 sec off – Air Squats for 4 rounds.

Rest as needed, then start the workout.
* Or, if you want everyone to start together, have them continue to prep with some flow work.

 

* Prep as needed for Workout

(10 min.) Perform workout

(5-10 min.) Prep and perform finisher

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

 

2 Rounds

Tabata (20 seconds work, 10 seconds rest)

Air Squats

 

Rest 2 min.

 

Finisher

1-10
Strict Sit-ups
10-1
Push-ups

 

Scoring

Score lowest round of Tabata

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

 

EMOM 10 min.

10-12 DB Front Squat

 

Finisher

1-10
DB Sit-ups
10-1
Rolling Pistols

 

Scoring

Load used for all 10 rounds.

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

 

EMOM 10 min.

5 Front Squat

Finisher

1-10
Barbell Roll-outs
10-1
Rolling Pistols

 

Scoring

Load used for all 10 rounds.

 

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 Jul HOME WOD – Saturday 25 July 2020

The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.

A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARM-UP ~ 10 – 15 MINS

(10-15 min.) Warm-up

(5+ min.) Group 1: Row for 5 min.

Minute 1: Easy Pace (60% of max)
Minutes 2 and 3: Moderate Pace (70%)
Minutes 4 and 5: Moderate-Fast Pace (80%)

(5+ min.) Group 2:

4 x 10-m 3-Point Shuttles (every 10 m, you touch the ground with your hand; there and back 2 times)
20-m Bear Crawl
5 OH Squats with PVC
AMRAP 5 min.

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(10 min.) Review the Power Snatch with a Barbell

Spend some time working different positions.
Start top down: High Hang—Mid-thigh Hang—Full Power Snatch
* Have them add a bit more weight, then go over the movements again. Does the way they move change?

 

(5-10 min.) Prep for Workout:

10 Power Snatches – second-set load
5 Power Snatches – third-set load
* Bring the load back down to their starting weight.

* Prep as needed for the Workout.

 

(15 min.) Perform the Workout

 

WARM DOWN ~ 5 MINS

1 min. Dynamic Flexi Swimmer Stretch
1 min. Alt. Under-the-body Stretch
10 repsDown Dog to Cobra

 

WOD

15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs

 

rest 1 min.

 

15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs

 

WOD Board

Scaling

Push-ups to knees to floor or reduce your reps

Pistols to 24 x air squats or reduce reps

Wall climbs to shoulder taps x 9 (L + R)

 

Scoring

Time to complete the workout.

 

WARM-UP

(5-10 min.) Musical Movements through zoom!

Set up 4 stations of:
Air Squats
Mountain Climbers
Jumping Jacks
Kick-sits

– Distribute people amongst the stations (if possible)
– You dictate the time they spend on each station by turning the music on and off. When they hear you turn the music off, they must start on the next movement as quickly as possible.
– The last person to start the next movement gets a burpee penalty 😉 OR, no penalty, just fun!
– Play for about 5+ min and try to distribute the time evenly with all the movements.

 

(5-10 min.) Mobility

10 alt. Cossack squats
10+ Quad rocks
10 + Split stance rock to tall split kneel
10 T Spine rotation and shoulder rolls

 

WORKOUT PREP & WORKOUT

(5-10 min.) Review movements as needed.
Perform a few reps of some progressions and the movements
* Go over scaling options here.

 

(10 min.) Prep for Workout

Perform (using workout modifications)
5 Push-ups
4 Pistols
1 Wall Climb
Every 90 sec for 3 Rounds

* Prep as needed for Workout

(10-12 min.) Perform Workout

 

WOD GOAL

The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.

A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!

 

WOD

Perform every 5 min, for 3 rounds
60 DB Good-mornings
30 DB Power Snatch – 15 each side
15 x Shuttle Run (20 m )

 

WOD GOAL

It’s the last Saturday of the month!

We are pulling today’s workout from the 2016 Archives. It’s fun. Every 5 min., athletes perform a variation of a triplet that involves Rowing, Power Snatches, and Shuttle Runs. The Power Snatches decrease in volume as the load increases, while the Shuttles increase in volume. The Row distance always remains the same. Whatever is left of the 5 min. after completing the work is their rest period, as well as the time to change the load on their Barbells.

We chose light loads today for all three efforts to keep the metabolic theme of the workout. Nothing will stop athletes in their tracks today, aside from their current level of cardiorespiratory fitness.

If you are short on Rowers, stagger the start so you have a second group begin at 2.5 minutes. Then, if you need to completely modify, perform 2-min. efforts on a Bike, or Run 400 m for each round. (That’s a lot of Running!)

For the Shuttle Runs, 1 rep = 20-m Shuttle. There and back would be 2 reps. They do NOT need to touch the ground at each end, just pass both feet across the line for the rep to count.

 

Everyone: Each triplet should be viewed as a sprint from start to finish. How quickly can they get through it? Each round should take roughly 3:45-4 min., giving athletes roughly 1 min. of rest between efforts. This won’t be enough time to completely recover, but enough to be able to get their heart rate down and get back on the Rower to attack it again at the same pace as before. The toughest period will be going into the third set—this is when their fatigue will be the highest and they will mentally start to doubt their abilities.

Use the scaling options below if you think your athletes are going to have less than 30 sec. of rest between efforts. We want maximal output on each round, and such a short break won’t allow for that—they will be trying to play catch-up across the whole workout and will end up missing the stimulus.

 

Scoring

Time for each triplet (3 scores).

 

Scaling

Row: Modify to 2-min. Bike effort, or 400-m Run.

Power Snatches: Scale the loads as needed.

Shuttle Runs: First, modify to 20 Shuttle Runs. Then, for people who can’t Run, have them perform 25 Air Squats instead.

 

WOD

Between Min. 0-5, complete:
500-m Row
20 Power Snatches (65/45 lb.)
15 x Shuttle Run (20 m)

Between Min. 5-10, complete:
500-m Row
15 Power Snatches (75/55 lb.)
20 x Shuttle Run (20 m)

Between Min. 10-15, complete:
500-m Row
10 Power Snatches (95/65 lb.)
25 x Shuttle Run (20 m)

 

WOD GOAL

It’s the last Saturday of the month!

We are pulling today’s workout from the 2016 Archives. It’s fun. Every 5 min., athletes perform a variation of a triplet that involves Rowing, Power Snatches, and Shuttle Runs. The Power Snatches decrease in volume as the load increases, while the Shuttles increase in volume. The Row distance always remains the same. Whatever is left of the 5 min. after completing the work is their rest period, as well as the time to change the load on their Barbells.

We chose light loads today for all three efforts to keep the metabolic theme of the workout. Nothing will stop athletes in their tracks today, aside from their current level of cardiorespiratory fitness.

If you are short on Rowers, stagger the start so you have a second group begin at 2.5 minutes. Then, if you need to completely modify, perform 2-min. efforts on a Bike, or Run 400 m for each round. (That’s a lot of Running!)

For the Shuttle Runs, 1 rep = 20-m Shuttle. There and back would be 2 reps. They do NOT need to touch the ground at each end, just pass both feet across the line for the rep to count.

 

Everyone: Each triplet should be viewed as a sprint from start to finish. How quickly can they get through it? Each round should take roughly 3:45-4 min., giving athletes roughly 1 min. of rest between efforts. This won’t be enough time to completely recover, but enough to be able to get their heart rate down and get back on the Rower to attack it again at the same pace as before. The toughest period will be going into the third set—this is when their fatigue will be the highest and they will mentally start to doubt their abilities.

Use the scaling options below if you think your athletes are going to have less than 30 sec. of rest between efforts. We want maximal output on each round, and such a short break won’t allow for that—they will be trying to play catch-up across the whole workout and will end up missing the stimulus.

 

Scoring

Time for each triplet (3 scores).

 

Scaling

Row: Modify to 2-min. Bike effort, or 400-m Run.

Power Snatches: Scale the loads as needed.

Shuttle Runs: First, modify to 20 Shuttle Runs. Then, for people who can’t Run, have them perform 25 Air Squats instead.

 

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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24 Jul HOME WOD – Friday 24 July 2020

The goal is to shoot for big sets as possible in those double-unders/toe-taps. If you are unable to get a lot of double-unders in a row just yet, have your focus on keeping your rest between sets short. Even if you fail the rep but it was a legitimate attempt, count it.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 25 MINS

(5-10 min.) Dynamic Mobility Warm-up (roughly 20 m per movement)

Straight Arm and Leg Bear Crawl
Lateral Sumo Squats – face sideways while performing and Sumo their way down the gym
Zombie Inchworms
Tall Duck Walks
Walking Lunges with Body Rotations (twist at the waist) + Samson Stretch (arms stretched overhead)
Low Side Shuffles there and back
Frog Jumps down the gym
* Get through these nice and snappy; don’t let people move too slowly..

 

(10-15 min.) Lower-body Mobility/Accessory Work

10 reps Hip Flow #1
10 Single-leg Hip Extensions in Supine Plank(each side)
10 Pulsing Lunges(each side)
1-2 rounds

 

WORKOUT PREP & WORKOUT ~ 30 MINS

(5-10 min.) V-up Prep

As a group, have them go through these progressions:
Hollow Rock Hold (quick scale: bend knees as needed)
Rock in Hollow Rock Hold
Keep arms/shoulders up and move legs up and down, maintaining a good position
Switch to keeping legs up and moving arms/shoulders up and down
Perform full V-up movement
* Do as many reps/Holds as needed for people to get a good stimulus within each progression.

 

(10 min.) Box Jump Prep – use one height lower than workout height

10 Static Step-ups on each side
20 MB Toe-taps
10 Box Jumps – jump up, step down
8 Box Jumps – use workout height

* Prep for the Workout as needed.

(10 min.) Perform the Workout

 

WOD

100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run

 

WOD Board

 

Scaling

Double unders to Single Unders or to Toe Taps

 

Scoring

Time to complete the workout.

 

WARM-UP

(10 min.) Chris Hinshaw Running Warm Up

Run 200 m, then perform;
* Leg swings (10 right leg front to back, left, right side, left side)
* Ankle rotations (10 right & left ankle, clockwise and counter clockwise)
* Knee touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm achilles.

Then, hip Mobility;
* Side high knee karaoke drill (10m on each side)
* Alternating forward walkover “the hurdle” drill: high knee angled out and lift up & over imaginary hurdle (10m)
* Walking while pulling knee to chest (while standing tall)
* Walking pulling inner ankle up to chest (“Figure 4″)

Then, Drills;
* Walking lunges with pelvic tilt (hip flexor stretch)
* Walking lunges with torso twist towards side of extended knee
* Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, while the other pivots up and back to 90deg position from the ground)
* Toe touches: Marching opposite hand to toe touches
* High knees
* Butt kicks (knee pointed to ground)
* Fast stutter steps with quick arms while driving elbows down & back
* Crouching side step shuffle (out 20 yards & back 20 yards)

(10 min.) Push-up Program Day 12

Re-test!

Part 1) Max Push-ups

Part 2) 3x Max Push-up Reps For Time

* If scaled the first time through, perform 1 set of Push-ups at a harder difficulty, then retest the old scaled version.

WORKOUT PREP & WORKOUT

Run 400 m: 100 m easy – 100 m mod – 200 m hard workout pace

Rest, then review the Double-under if needed and after perform;
1 set of each 10-20-30 Double-unders unbroken (that is the goal) SCALE to workout modification (attempts or Single-unders)

* Unloaded perform these as object to-taps.

* Prep as needed for the Workout

 

WOD GOAL

The goal is to shoot for big sets as possible in those double-unders/toe-taps. If you are unable to get a lot of double-unders in a row just yet, have your focus on keeping your rest between sets short. Even if you fail the rep but it was a legitimate attempt, count it.

While you may feel exhausted during the workout from the double unders, encourage yourself to push the rows/runs and hang in there with a consistent pace for each effort. This is hard for some/most of you. Run hard when you feel good, then slow down when you are fatigued. Have yourself try to be more conservative in the first effort and you will end up rowing/running the same pace across the board.

Top performers will most likely get it done around or under 14 min. Allow yourself up to 16+/-min.

 

WOD

12 Object Jumps
12 V-Ups
12 Jumping Lunges
5 Rounds

 

WOD GOAL

After yesterday’s weightlifting effort, we have a short, mixed Gymnastics combo to end the working week. Both task and time (rest time) are fixed, with more emphasis on the task being fixed and the working time being determined by the athlete. We like these types of workouts because they encourage people to get a certain amount of work done within a given timeframe that they might not have otherwise done if it was simply a task-priority workout. Going against the clock now and again can ignite athletes’ motivation to work a little harder.

 

We have added some load for the Competitors to increase the difficulty a bit. Use a MB weight that still allows them roughly 20-30 sec. of rest each round, at least in the earlier rounds. For the V-ups, the MB should touch the ground behind their head at the bottom of the movement and touch their toes at the top of the movement.

For the Jumping Lunges, the MB is held in a bear-hug position.

* There are lots of moving parts in today’s warm-up. We want to adequately prep athletes for each movement, but we also want to spend time going through some full ranges in the lower body to get blood moving to these parts.

 

For these athletes, the reps and movements should be relatively easy to hold every 2 min. If anything, you may need to increase the difficulty a little for them to get the desired stimulus. If they are able to perform V-ups and Jumping Lunges, then you can reduce the reps a bit, but have them perform those movements over scaling to something less challenging. The Step-ups should be at a higher height than they normally use.

 

Scoring

Completed or not completed.
* Write scores/modifications in comments.

 

Scaling

Box Jumps: Scale the height as needed. They should be confident they can make each Jump.

V-ups with MB: Scale to bent knees for those who have mobility issues or who can’t maintain the Hollow position. The lower back will light up a little; that is OK, but it shouldn’t be painful.

Jumping Lunges: First, omit the MB, then scale to regular Lunges for those who can’t jump.

Fitness:

Bent-knee V-ups: Scale these to regular Sit-ups or Bent-knee Leg Lifts off the ground.

Lunges: Omit the MB if needed.

 

WOD

Every 2 min., perform:
8 Box Jumps (30/24 in.)
9 V-ups with MB (20/14 lb.)
10 Jumping Lunges with MB
5 rounds

 

WOD GOAL

After yesterday’s weightlifting effort, we have a short, mixed Gymnastics combo to end the working week. Both task and time (rest time) are fixed, with more emphasis on the task being fixed and the working time being determined by the athlete. We like these types of workouts because they encourage people to get a certain amount of work done within a given timeframe that they might not have otherwise done if it was simply a task-priority workout. Going against the clock now and again can ignite athletes’ motivation to work a little harder.

We have added some load for the Competitors to increase the difficulty a bit. Use a MB weight that still allows them roughly 20-30 sec. of rest each round, at least in the earlier rounds. For the V-ups, the MB should touch the ground behind their head at the bottom of the movement and touch their toes at the top of the movement.

For the Jumping Lunges, the MB is held in a bear-hug position.

* There are lots of moving parts in today’s warm-up. We want to adequately prep athletes for each movement, but we also want to spend time going through some full ranges in the lower body to get blood moving to these parts.

 

Competitor and Rx’d: Today, the goal is quality movement. All three movements have the potential to be done quickly, but usually some of the virtuosity is lost when this happens. How fast can they go AND still look good at the same time?

The Box Jumps are high. No one should be attempting these as rebounds, with the exception of perhaps a few of your Competitors. Challenge your athletes to go a little higher than normal, even if it means putting a thin Plate on top of a Box.

The V-ups will start off feeling great, then after the halfway point, they will start to feel kind of spicy through the shoulders and midline! Make sure people are holding the standard as much as possible, since it can get easy to “cheat” a little.

The Jumping Lunges amount to 10 total, so 5 per leg. These should be relatively easy to maintain unbroken across the 5 rounds.

Overall, athletes shouldn’t really be breathing that hard. They will most likely start fatiguing in their muscular endurance rather than metabolically. Those who do race through each round will have enough rest at the end of each set to catch their breath back. Most people should have at least 30+ sec. of rest each round.

Competitors should finish each round around the same time as it takes everyone else.

 

Scoring

Completed or not completed.
* Write scores/modifications in comments.

 

Scaling

Box Jumps: Scale the height as needed. They should be confident they can make each Jump.

V-ups with MB: Scale to bent knees for those who have mobility issues or who can’t maintain the Hollow position. The lower back will light up a little; that is OK, but it shouldn’t be painful.

Jumping Lunges: First, omit the MB, then scale to regular Lunges for those who can’t jump.

 

 

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 Jul HOME WOD – Thursday 23 July 2020

Because the design is a little different, the first and last sets should be attacked with a consistent pacing rather than all out efforts. Your first 5 minutes will likely yield more reps than your second attempt. Both push-ups and hspu are movements that hit failure relatively quickly for most folk.
You should shoot for at least into the 12th rep set for the first round and the 10th rep set for the second. See the scaling options below to get the most out of the workout.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 20 MINS

(10 min.) Shoulder Prep

Arm Circles with Plate– first movement in Shoulder Warm-up #1
Perform 10 in one direction, then pause and hold an Iron Cross for 15+ sec.
Repeat for the other direction
Standing Letters with Plate – use this video, but perform standing
Perform a few min. of this and hold the positions for a few sec. every now and again
5 x Lying-down Prone Band Pull – each side

(10 min.) Warm-up (1-min. rotation stations)

Min 1: Ball Slams (or DB Slams)
Min 2: Barbell Landmines
Min 3: Floor Back Extensions
Min 4: Barbell Wipers
Min 5: Rest
2 rounds

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(10-15 min.) Review and Prep the Clean and Jerk

Either with a PVC or an empty Barbell, review the Power Clean, Push Press, and Push Jerk.
Deadlift—Shrug—Shrug into Power Clean—Power Clean
Press—Dip Hold—Dip—Push Press—Push Jerk
* Perform as many reps as needed to have them moving well and warming up the positions.

 

Then, perform:

2 Deadlifts + 2 Power Cleans + 2 Jerks
Every 90 sec. for 7.5 min (5 rounds)
* Add load every 1-2 rounds, with the last 2 being performed at their “Heavy Grace” load.
* Start with something heavier than the empty Barbell (this applies to most people).
* The last 2 rounds, perform 5 Clean and Jerks.

* Prep as needed for the Workout.

 

(15-20 min.) Perform the Workout

 

WOD

In 5 min:
1 Push-up + 1 HSPU + 1 Jump Squat
2 Push-up + 2 HSPU+ 2 Jump Squat
etc…..

In 5 min:
Run 800 m

In 5 min:
1 Push-up + 1 HSPU + 1 Jump Squat
2 Push-up + 2 HSPU + 2 Jump Squat
etc…..

 

WOD Board

 

Scaling

Push-up to Knee Progessions

HSPU to Sit-ups

Jump Squats to Air squats

 

Scoring

Three scores: Reps + 800 m time + Reps

 

WARM-UP

400 m run
40 Plank shoulder taps
10 Good-morning to squat
10 Down dog into cobra – keep moving
10 Half handstands (on spot) – scale to attempts or Pike HSPU
10 alt. Walking (on spot) pigeon stretch
Max handstand hold – if less than 30 sec. Do two attempts – scale to plank.
20 Air squats
400 m run – run a little faster this time.

(10 min.) Push-up Program day 11

Push-up Variants
5 Rounds

5 Long Push-ups
5 Clapping Push-ups

* Scale by adding a 1-min rest between rounds.
* Scale clapping to knees, then sub as a hand-release push-up.

 

WORKOUT PREP & WORKOUT

(10-15 min.) Review and prep for thruster/PU-HSPU

Review movements as needed.
* Use one Db as SA to review for PL.
Front Squat – Press – Push Press – Thruster

 

1 Push-up + 1 HSPU
3 rounds

* Prep as needed for the workout

WOD GOAL

Because the design is a little different, the first and last sets should be attacked with a consistent pacing rather than all out efforts. Your first 5 minutes will likely yield more reps than your second attempt. Both push-ups and hspu are movements that hit failure relatively quickly for most folk.
You should shoot for at least into the 12th rep set for the first round and the 10th rep set for the second. See the scaling options below to get the most out of the workout.

 

WOD

50 DB Clean and Jerks

Rest 5 min.

50 DB Clean and Jerks

 

WOD GOAL

This is going to be fun! A total of 60 reps of Barbell turnover. For a lot of people, this workout will test both their strength and conditioning fitness, especially given the test at the heavier load. We also like the mental aspect. It takes a lot of mental effort to perform Grace on its own, and now we are throwing Double Grace, and one of them is heavy! The rest time is there to ensure that athletes focus on each effort and don’t fatigue too much in either. We want the intensity to remain as high as it can, given the volume and loading of the workout.

We have written the workout as Power Clean and Jerks, but it is really Power Clean and Shoulder-to-overhead anyhow. Your athletes can Push Press, Push Jerk, or Split Jerk the load. However, we won’t review the Split Jerk in the prep; we will assume that if anyone needs to Split Jerk, they most likely know how to perform it and they can warm it up as needed in their prep.

Athletes need to use the 5-min. rest to change their loads from Heavy Grace to Regular Grace weight.

 

We have switched things around here to allow for a similar volume, but we have spread them out in a work:rest manner. These athletes should focus on being consistent with their technique. This means they should either Push Press or Push Jerk it the whole time. You can decide what you want them to work on. If you want them to keep the same load across all 3 rounds, that is fine. Otherwise, use a moderate load for the first and second rounds and a light load for the third round.

 

Scoring

Time to complete the workout (rest included).
* Record separate Grace scores to comments for your records.

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

WOD

Heavy Grace
30 Clean and Jerks (155/105 lb.)

Rest 5 min.

Grace
30 Clean and Jerks (135/95 lb.)

 

WOD GOAL

This is going to be fun! A total of 60 reps of Barbell turnover. For a lot of people, this workout will test both their strength and conditioning fitness, especially given the test at the heavier load. We also like the mental aspect. It takes a lot of mental effort to perform Grace on its own, and now we are throwing Double Grace, and one of them is heavy! The rest time is there to ensure that athletes focus on each effort and don’t fatigue too much in either. We want the intensity to remain as high as it can, given the volume and loading of the workout.

We have written the workout as Power Clean and Jerks, but it is really Power Clean and Shoulder-to-overhead anyhow. Your athletes can Push Press, Push Jerk, or Split Jerk the load. However, we won’t review the Split Jerk in the prep; we will assume that if anyone needs to Split Jerk, they most likely know how to perform it and they can warm it up as needed in their prep.

Athletes need to use the 5-min. rest to change their loads from Heavy Grace to Regular Grace weight.

 

The mentality going into this workout should be slightly different than if it was just one Heavy Grace or Grace effort. Yes, athletes should definitely perform both efforts as fast as they can, but for most people, this doesn’t mean redlining the Heavy Grace. The goal is to get a fast overall time for both, which means setting up a smart pace that allows them to maximize their effort. If for some reason people go too slow in Heavy Grace and fully recover by Grace, then they can go crazy on those last 30 reps!

The Heavy Grace load is intended to be moderately heavy, meaning that when athletes are fresh, the load feels light to moderate and they could possibly do 3+ reps unbroken. By the time they complete more than 10 or so reps, they may be down to singles. They should never be at any risk of failing a rep. If people think this may be the case, they should scale the load a little. Then, based on this load, they can take some weight off for their Regular Grace. They should be able to do at least 5+ reps unbroken for Regular Grace.

If they pace it well, the 5-min. rest will be enough for them to feel good to go again, but most likely not fully recovered. We have allotted 20 min. to get the workout done. Your top athletes will most likely finish well under 15 min., but for those who want to try Rx’d or a heavier load than they normally would attempt, give them the full 20 min. to complete it.

 

Scoring

Time to complete the workout (rest included).
* Record separate Grace scores to comments for your records.

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

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 Jul HOME WOD – Wednesday 22 July 2020

Lots of hip flexion today. Make sure to save some time at the end of the workout to open up your hips a little. Today is an opportunity to get some time under tension with the Deadlift, or if you are doing the Unloaded, with some bodyweight Core work!

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 15-20 MINS

(5-10 min.) Get Warm!

As a group, perform (count out loud so everyone keeps pace):
25 Split-forward Jumping Jacks
20 Squats to Jumping Jacks
15 Mountain Climbers (each side; 30 total)
10 Strict Sit-ups
5 Cartwheels

 

(5-10 min.) Quick Lower Body Prep

10 Quad Rocks
10 Hip Clocks
10 Banded Pull-throughs
2-3 rounds each

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(15 min.) Quick Review and Prep for Split Squats

As a group with a PVC, review the Single-leg Squats. Make sure to coach athletes on when to engage what muscles, along with correct positioning of their body throughout the movement.

Then, perform:

10 Split Squats each leg
8 Split Squats each leg
6 Split Squats each leg
2 x 4 Split Squats each leg
*Use an empty Barbell for the first set.
* Add load each set. The last set of 4 should be just under their starting weight. For some, it may even be at their starting weight.

(15-20 min.) Perform Part 1 of Workout
* No rest between legs. Perform a set every 3-4 min.

(5-10 min.) Optional Finisher

100 Parallette Heel Taps
Every time you break, perform 10 Sit-ups.

 

WOD

3-5 rounds

30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest

 

Scoring

Total reps for sit-ups and back extensions

 

WARM-UP

1-2 rounds – time permitting

10 Good-mornings
10 Sit-up to Pike
10 Split leg Good-mornings
10 Sit-up to Straddle
10 Quad Pose to hip lift
10 Strict Sit-ups
10 Single Leg Deadlifts

 

WORKOUT PREP & WORKOUT

(10-15 min) Prep for workout

 

Unloaded

Briefly review the movements with 20 sec on/off for each hold and up to 10 reps of the movements.

* Prep as needed for workout

 

(10-15 min.) Perform workout

(15 min.) Prep and Perform finisher

Have people decide on what version they will be doing, grab their dumbbell and perform:
6 movement of choice
4 Weighted Sit-ups

WOD GOAL

Lots of hip flexion today. Make sure to save some time at the end of the workout to open up your hips a little. Today is an opportunity to get some time under tension with the Deadlift, or if you are doing the Unloaded, with some bodyweight Core work!

WOD

DB Split Squats
8-10 reps each side

*Hold DB’s in Front Rack

 

WOD GOAL

Today is a single-modality Unilateral Squat day. Unilateral days are great. They give your athletes an opportunity to figure out whether or not they have any weaknesses or biases toward one side. Single-leg Squats usually bring out something in most people that they didn’t realize they had. It is a great movement that, when done well, has great strength carryover into any lift/movement.

The rep scheme refers to each side. So, 4 means 4 reps on each leg. Athletes perform all reps on one side, then switch to the other side and perform the same number. It is usually a good idea to start with the weaker leg (most people have one), so that when they are a little fatigued after they switch, the stronger leg won’t have such a tough time.

We have an optional finisher on the menu. If you have time to get to it, great. If not, and you decide to spend more time completing the lifts, that’s totally fine, too.

 

Fitness: For those for whom the movement is new, have them be slightly more conservative with their loads. Focus on feeling good through the movement. Their goal should be to maintain the same moderate-to-heavy load across all 4 sets.

 

Scoring

Score each set of Single-leg Squats (4-4-4-4).

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

WOD

Split Squats
4-4-4-4

* Optional Finisher

 

WOD GOAL

Today is a single-modality Unilateral Squat day. Unilateral days are great. They give your athletes an opportunity to figure out whether or not they have any weaknesses or biases toward one side. Single-leg Squats usually bring out something in most people that they didn’t realize they had. It is a great movement that, when done well, has great strength carryover into any lift/movement.

The rep scheme refers to each side. So, 4 means 4 reps on each leg. Athletes perform all reps on one side, then switch to the other side and perform the same number. It is usually a good idea to start with the weaker leg (most people have one), so that when they are a little fatigued after they switch, the stronger leg won’t have such a tough time.

We have an optional finisher on the menu. If you have time to get to it, great. If not, and you decide to spend more time completing the lifts, that’s totally fine, too.

 

Competitor and Rx’d: For those athletes that have performed the movement a few times and are comfortable with it, the intent is for them to go as heavy as they can across all the sets. Ideally, they should hold the same load across all 4 sets. Conditioned athletes may be able to do this, but others might have some trouble holding a really heavy load for 4 x 4. Encourage them to go as heavy as they can early on, and if they need to bring the weight down on the last set, that is OK. This way is preferable to them arriving at their last set not having hit anything heavy.

 

Scoring

Score each set of Single-leg Squats (4-4-4-4).

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

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 Jul HOME WOD – Tues 21 July 2020

Today we have a medium-to-longer-length workout with a Pulling/Running combo. Our intended stimulus is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two Pulling movements will be tested more on strength and muscular endurance than those who are proficient.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 10 MINS

(10 min.) Get Warm

With a light KB, perform:
10 KB Bridge-ups
10 Jumping Pull-ups
10 KB Sit-ups
10 Ring Rows + Jumping Ring Dips
10 KB Windmills
5 Strict Pull-ups (or Negative Lowers)
10 KB Trunk Twists

5 Transitional Muscle-ups – emphasize the “through the middle” piece. If they can do a Strict Ring Dip, do that. If not, have them jump up to the top of the Dip, then slowly lower themselves back down, then back into the starting position.

 

WORKOUT PREP & WORKOUT ~ 45 MINS

(10 min.) Running Prep

Jog 200 m \

Then, perform Running drills for 20-30 m, then finish off with a 100-m Run.
Big High Knees + Run
Fast High Knees + Run
Butt Kickers + Run
Low Side Shuffles + Run
*The run should be at a moderate pace, not a jog.

 

If there is time left, perform banded resistance Running drills in partners:
One person holds the band while it is around their partner’s waist (don’t go in the band with them!). Use a thick band for these.
Resist heavily for 50 m, then let them out a little so they can run faster for 50 m.
Switch partners
Perform 3-4 efforts each
*Partner up people with similar strength so they don’t pull each other over!

 

(5 min.) Workout Prep

10 unbroken Pull-ups OR workout modification
3-5 unbroken Muscle-ups OR workout modification
*If people can only do 1 or 2 Muscle-ups in a row, have them do that instead. The idea is to prep the movement, not to fatigue it.

 

(30 min.) Perform the Workout

 

WOD

AMRAP 20 min.

20 Arms Overhead Walking Lunge
50 ft. Bear Crawl
20 Burpee + Jump to High Target

 

Scoring

Total rounds and reps completed in 30 minutes.

100 m = 1 rep

 

Scaling

Walking lunge / reverse lunge / air squat
Bear crawl / sit-ups
Burpee to kickback / to step back / to inchworm

 

WARM-UP

(5 min.) Get Warm

Inchworm + 6, 5, 4, 3, 2, 1 Pushups
2 x 30 sec Plank – 30 sec side Plank – 30 sec other side plank (on hands, not elbows)
6 x 6 point burpees (crouch, jump out to top of pushup, bottom of pushup, top of pushup, jump to crouch, JUMP in air!)

 

(10 min.) Vertical Jump Practise

Get the Legs/ankles prepared first with some Ankle/leg mobility
Then have them perform;
3 x attempts at a Standing Vertical Jump
3 x attempts at a Running Vertical Jump
* Use something to mark on the wall. Or, if that isn’t possible, have them use a piece of tape to stick to the wall when they jump
* Give them a few practise attempts first before they go for their 3 attempts.

 

WORKOUT PREP & WORKOUT

6 Walking Lunges
6 Single Arm DB OH Walking Lunges with workout weight. – or 6 more for unloaded.
100 m Carry with their MB/Db or 50 ft. Bear Crawl
4 Burpees jumping to their workout target.

* Prep as needed for the Workout.

(30 min.) Perform Workout

WOD

20 Alt. DB Hang Power Snatch
15 Burpee Jump to target
1.5-mile run
15 Burpee Jump to target
20 Alt. DB Hang Power Snatch

 

WOD GOAL

Today we have a medium-to-longer-length workout with a Pulling/Running combo. Our intended stimulus is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two Pulling movements will be tested more on strength and muscular endurance than those who are proficient. Do what you can to preserve a similar stimulus for everyone by scaling appropriately. Some of your athletes might be a little sore through the shoulders from yesterday’s workout. Take some time to get them moving well through these positions before starting and adjust the volume if needed. The overall Pulling volume isn’t crazy high, so they shouldn’t be in any danger of hurting themselves.

 

Competitor and Rx’d: For those athletes who have no problem with Pull-ups and Muscle-ups, the first sets of both shouldn’t take too long, about 1-2 min. for the Pull-ups and 2-3 min. for the Muscle-ups on the long end. They should aim to do these in as few sets as possible. Then, they should hit the Run as hard as they can, meaning they should Run the 1.5 miles at a pace they can maintain the entire time that will leave them feeling pretty wiped when they get back in the door. They only have to get through another 35 reps, so they shouldn’t leave much in the tank. Their arms will be mostly recovered from the first set, so they can just jump up and go again. They will need to break the second set of Pull-ups into a few more sets than the first, but it should still take them roughly 3-5 min. to get both movements done.

 

Your athletes who have Pull-ups and Muscle-ups, but not big, unbroken sets of them, should figure out a number at the start of the workout that they think they can maintain across the two movements. For the Pull-ups, they might perform sets of 10 for the first round, then sets of 5 for the second round. For the Muscle-ups, they might perform sets of 2 in the first round, then be down to singles in the second round. This is OK, as long as they aren’t in any danger of failing reps and they can keep their rest short between reps.

 

We have allowed up to 30 min. to complete the workout. Your top athletes will finish under or around 22-24 min.; the Run will take up the majority of their time. Most other athletes will need the full 30 min. to finish; their time will likely be split evenly between the Running and Pulling.

Try to keep the Run distance at 1.5 miles for everyone, unless for some reason you think it is appropriate to shorten it or modify it to another movement.

 

Fitness: These folks should be able to do both their Ring Rows and Jumping Chest-to-bar Pull-ups in 1 or 2 sets in the first round. The Run will most likely be the limiting factor, so make sure the Pulling movements are not too challenging for them. Find a good balance; we don’t want them to be too easy, either 🙂

 

Scoring

Time to complete the workout.

 

Scaling

Pull-ups: Use a Band today, or scale to hard Ring Rows.

Muscle-ups: Reduce the reps to 6-8 per set, then scale to Bar Muscle-ups or Jumping Bar Muscle-ups. Lastly, use the Fitness scale.

Run: First, reduce to 1 mile, then modify to a 2-k Row if needed.

Fitness

Jumping Chest-to-bar Pull-ups: Scale to regular Jumping Pull-ups. Use 15 reps instead.

 

WOD

25 Pull-ups
10 Muscle-ups
1.5-mile Run
10 Muscle-ups
25 Pull-ups

 

WOD GOAL

Today we have a medium-to-longer-length workout with a Pulling/Running combo. Our intended stimulus is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two Pulling movements will be tested more on strength and muscular endurance than those who are proficient. Do what you can to preserve a similar stimulus for everyone by scaling appropriately. Some of your athletes might be a little sore through the shoulders from yesterday’s workout. Take some time to get them moving well through these positions before starting and adjust the volume if needed. The overall Pulling volume isn’t crazy high, so they shouldn’t be in any danger of hurting themselves.

 

Competitor and Rx’d: For those athletes who have no problem with Pull-ups and Muscle-ups, the first sets of both shouldn’t take too long, about 1-2 min. for the Pull-ups and 2-3 min. for the Muscle-ups on the long end. They should aim to do these in as few sets as possible. Then, they should hit the Run as hard as they can, meaning they should Run the 1.5 miles at a pace they can maintain the entire time that will leave them feeling pretty wiped when they get back in the door. They only have to get through another 35 reps, so they shouldn’t leave much in the tank. Their arms will be mostly recovered from the first set, so they can just jump up and go again. They will need to break the second set of Pull-ups into a few more sets than the first, but it should still take them roughly 3-5 min. to get both movements done.

 

Your athletes who have Pull-ups and Muscle-ups, but not big, unbroken sets of them, should figure out a number at the start of the workout that they think they can maintain across the two movements. For the Pull-ups, they might perform sets of 10 for the first round, then sets of 5 for the second round. For the Muscle-ups, they might perform sets of 2 in the first round, then be down to singles in the second round. This is OK, as long as they aren’t in any danger of failing reps and they can keep their rest short between reps.

 

We have allowed up to 30 min. to complete the workout. Your top athletes will finish under or around 22-24 min.; the Run will take up the majority of their time. Most other athletes will need the full 30 min. to finish; their time will likely be split evenly between the Running and Pulling.

Try to keep the Run distance at 1.5 miles for everyone, unless for some reason you think it is appropriate to shorten it or modify it to another movement.

 

Fitness: These folks should be able to do both their Ring Rows and Jumping Chest-to-bar Pull-ups in 1 or 2 sets in the first round. The Run will most likely be the limiting factor, so make sure the Pulling movements are not too challenging for them. Find a good balance; we don’t want them to be too easy, either 🙂

 

Scoring

Time to complete the workout.

 

Scaling

Pull-ups: Use a Band today, or scale to hard Ring Rows.

Muscle-ups: Reduce the reps to 6-8 per set, then scale to Bar Muscle-ups or Jumping Bar Muscle-ups. Lastly, use the Fitness scale.

Run: First, reduce to 1 mile, then modify to a 2-k Row if needed.

Fitness

Jumping Chest-to-bar Pull-ups: Scale to regular Jumping Pull-ups. Use 15 reps instead.

 

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 Jul HOME WOD – Monday 20 July 2020

A short AMRAP today to kick off the week. Monostructural combined with light lifting with low reps, calls for some high intensity! Since it is a short workout, we will spend some time in the prep piece working up to a moderately heavy load with the deadlift/hang power clean complex while working on some holds in that position. Getting some static work done with a moderate load is a good opportunity to build some strength through those movements and positions.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 15 MINS

(5 min.) Get Sweaty in Partners

While P1 performs 60 Single-unders, P2 holds the bottom of a Squat (loose)
Switch
While P1 performs 30 x 1 Single-under + 1 Double-under (or attempts), P2 performs Bootstrap Squats
Switch
While P1 performs 30 Double-unders, P2 performs Air Squats
Switch

 

(10 min.) Mobility Drills

Set up 3 stations and spend 90 sec. – 2 min. at each:
1. Pigeon Stretch + Lacrosse Ball (1 min. each side)
2. Wall Slides(1 min.) + Wall Stretch (1 min.)
3. Split Stance Rock to Tall Split Kneel(30 sec. each side)

 

WORKOUT PREP & WORKOUT ~ 30 – 35 MINS

(10 min.) OH Squat Prep

With a PVC, perform a few reps each of:
Shoulder Rolls
Around-the-Worlds
Sots Presses
OH Squats
Reverse-grip OH Squats – knuckles forward

 

Then, briefly review the OH Squat again with an empty Barbell. Also review how to Power Snatch/Squat Snatch or Clean-and-jerk it onto their shoulders.

 

(10 min.) Prep for Workout

5 OH Squats
10 Barbell Jump-overs
5 OH Squats
5 Burpee Over-the-bar Jumps
* Use their working weight for the last set of OH Squats.

 

* Prep as needed for the Workout.

 

(12 min.) Perform the Workout

 

WARM DOWN ~ 5 MINS

30 sec. Quad Rocks
30 sec. Quad Pose to Hip Lift
30 sec. Side Pole Stretch (each side)

 

WOD

AMRAP 10 min.

20 Object Toe-taps
10 Kick-backs
5 Anchored Leg Raises

 

Scoring

As many rounds and reps as possible in 10 minutes.

 

WOD Goal

A short AMRAP today to kick off the week. Monostructural combined with light lifting with low reps, calls for some high intensity! Since it is a short workout, we will spend some time in the prep piece working up to a moderately heavy load with the deadlift/hang power clean complex while working on some holds in that position. Getting some static work done with a moderate load is a good opportunity to build some strength through those movements and positions.

 

For those who struggle with stringing double-unders together, have them either count your attempts or substitute for singles. The aim is to be able to keep your DU sets short and under 15 sec, if it is taking them over 30 sec to do 20 DU, scale appropriately to match the stimulus.

Unloaded: Each round should take roughly the same as the above tracks, with maybe a little more time for those leg raises. The difference being you should be able to maintain the same speed across the workout, so have them shoot for 7+ rounds.

 

WARMUP ~ 10 MINS

Warm-up with some circle running

If they have space, run around in a circle, if they don’t, have them jog on the spot.
Then, on your call, have them perform one of the movements below until you tell them to switch/go back to jogging. Switch it up and make sure you hit all the movements a few times each.
-running backwards
-shuffle sideways
–bird peckers
-bear crawl
–up and over the fence
-skipping
-high knees
* Add some of your own.

 

(10 min.) Double Under/Holds Prep – for unloaded, have them perform toe-taps here.

10 unbroken double unders + 10 sec plank hold (make it harder by taking one arm/opposite leg off ground)
20 unbroken double-unders + 20 sec plank hold
30 unbroken double-unders + 30 sec plank hold
40 unbroken double-unders + 40 sec plank hold
* Scale the double-unders to not-broken or attempts. Make sure people use this time to practise
* Go straight from the double-unders to the hold, then rest as needed after each set. It isn’t for time.

 

WORKOUT PREP & WORKOUT

(5-10 min.) Review barbell/dumbbell and unloaded movements as needed.

(15 min.) Workout Prep/Skill Work

 

Midline work

5 Dragon Flags + 30 sec. Hollow Hold
Rest
3-4 Sets
Do these slow and controlled.

* Prep as needed for the workout

(10 min.) Perform Workout

WOD

100 Double-unders
Then:
8 SA. DB OH squat
8 Burpee over the DB jumps
AMRAP 12 min.

* Dble dumbbell jump-overs

 

WOD GOAL

In today’s workout, we wanted to start off with a punch to the lungs, so we have made the Double-unders a buy-in at the start of an AMRAP. As the clock starts running, they begin the Double-unders. With the time remaining, they perform as many rounds/reps as possible of the couplet. This little teaser will be enough to slow them down a tad at the start of the couplet, but not enough to majorly impact the full 12 min. The combo of the OH Squats and Burpee-over-the-bar Jumps will test their cardiovascular fitness and shoulder and leg endurance. We kept the volume low to allow for consistent turnover on each round.

The OH Squats need to be taken from the ground and the first rep CAN be Squat Snatched.

The Burpee-over-the-bar Jumps are done facing the Barbell.

The same guidelines apply to this category as the others. We want these athletes to shoot for at least 5 rounds, which means finding loads and modifications to optimize their performance.

 

Scoring

Time to complete each round added up together (i.e., 4:50 + 5:00 + 5:10 = 15 min.)

 

Scaling

Double-unders: Scale to 75 reps, then perform 100 Fast Feet.

OH Squats: Scale the load as needed. The goal is 8 reps unbroken each round.

Burpee-over-the-bar Jumps: Scale to Kick-backs and/or step over the Bar if needed.

Fast Feet: If they are unable to perform these efficiently, have them perform 50 low (two stacked Plates) Step-ups.

OH Squats: If they are unable to reach the necessary positions, have them perform Back Squats today.

 

WOD

100 Double-unders
Then:
8 OH Squats (115/75 lb.)
8 Burpee-over-the-bar Jumps
AMRAP 12 min.

 

WOD GOAL

In today’s workout, we wanted to start off with a punch to the lungs, so we have made the Double-unders a buy-in at the start of an AMRAP. As the clock starts running, they begin the Double-unders. With the time remaining, they perform as many rounds/reps as possible of the couplet. This little teaser will be enough to slow them down a tad at the start of the couplet, but not enough to majorly impact the full 12 min. The combo of the OH Squats and Burpee-over-the-bar Jumps will test their cardiovascular fitness and shoulder and leg endurance. We kept the volume low to allow for consistent turnover on each round.

The OH Squats need to be taken from the ground and the first rep CAN be Squat Snatched.

The Burpee-over-the-bar Jumps are done facing the Barbell.

 

Competitor and Rx’d: The goal is to get through the Double-unders as quickly as possible, so they can maximize the time they have on the couplet. For most proficient athletes, this should take no longer than 2 min., meaning they will have 9-10 min. left to perform as many reps of the couplet as possible.

The OH Squat load is set at light-moderate. The goal is to perform all 8 unbroken each round. We want people to try to push the loading a little, so if they need to start breaking the sets up after 3 or 4 reps, that is OK. Make sure people know their limits and don’t try to go for reps where they continue to fail and waste energy. They should drop the load 1 rep before they think they are truly done.

There is no need to stop during the Burpee-over-the-barbell Jumps. Strategy-wise, it might make sense to slow down slightly to take a breather before hitting the OH Squats again, but no one should stop.

Top athletes will get around 6 rounds. Have everyone aim for at least 5.

 

Scoring

As many rounds and reps as possible in 12 min.
* The Double-unders do not count toward the score.

 

Scaling

Double-unders: Scale to 75 reps, then perform 100 Fast Feet.

OH Squats: Scale the load as needed. The goal is 8 reps unbroken each round.

Burpee-over-the-bar Jumps: Scale to Kick-backs and/or step over the Bar if needed.

 

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 Jul HOME WOD – Saturday 18 July 2020

Today we have a longer grinder in store. It is Saturday after all. Wait, is it? 😉 We don’t even know anymore.

If you have worked out every day this week, today might need a little switch up. It is another shoulder burner. The plane of movement is different to yesterday, but it still requires a lot of the same muscles to work. Feel them out and how you are feeling and if you are good to go, or need a variation. Switch in good-mornings or a 100-200 m run each round.

The pike round the worlds are done 5 one direction, 5 the other.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 15 MINS

(5-10 min.) Downward Dog Freeze Tag Game

Designate an area for them to play in. For every 10 people playing, have one person be the “tagger.” If there are more than 10 players, have two taggers. Every time they tag someone, that person needs to freeze in a Downward Dog position. Anyone can “unfreeze” them by diving under and through them. They are then free to run around again. Play for a few minutes, then switch out the taggers with different people.

(5 min.) Rowing Prep

In their partners, have them perform:
3 rounds each of 20 sec. on/10 sec. off of Rowing
* While Partner 1 performs the Tabata on the Rower, Partner 2 performs the Long Lunge Sequence in a continuous manner.

 

WORKOUT PREP & WORKOUT ~ 40 MINS

(10-15 min.) Review and Prep for Deadlifts

Briefly review the Deadlift as a group. Perform as many reps as needed to have them moving well.

Then, in their partners, have them perform (I-go-you-go style):
8 Deadlifts
6 Deadlifts
4 Deadlifts
* Increase the load each set. The last set of 4 should be performed at their working weight.
* If they need another 1-2 sets to get to their working weight, that is fine.

 

(5 min.) Prep for the Workout

Practice the Buddy Carry for 100 m (50 m each). Let them figure out the best method to carry one another.

Then, perform 10 Lateral Over-the-bar Jumps each.

 

* Prep as needed for the Workout.

(20 min.) Perform the Workout

 

WOD

10 Pike/Floor round the worlds
20 Air Squats
25 ft. Crab Walk
5 Rounds

 

Scoring

Time to complete the workout.

 

WOD Goal

Today we have a longer grinder in store. It is Saturday after all. Wait, is it? 😉 We don’t even know anymore.

If you have worked out every day this week, today might need a little switch up. It is another shoulder burner. The plane of movement is different to yesterday, but it still requires a lot of the same muscles to work. Feel them out and how you are feeling and if you are good to go, or need a variation. Switch in good-mornings or a 100-200 m run each round.

The pike round the worlds are done 5 one direction, 5 the other.

 

The Pike round the worlds are time consuming. Each rep can take up to 10 seconds, which means 10 reps will take over a minute. The air squats will be the fastest, easiest thing to get through quickly and will be a nice break from being inverted or in a supine (crab) position. If space is an issue, have yourself march for 20 crabs on the spot, or use the scaling below.

The workout is going to probably be completed pretty quickly. Add a few extra rounds if you need to! Otherwise spend the rest of the time on some much needed mobility/body work. Especially through the upper body.

 

WARMUP ~ 10 MINS

(10 min.) Run, row, skip, fast feet etc.

Perform 10 of the following:
Sit-ups
Pike Push-up
Mountain Climbers
Pulsing Air Squats
Shuttle Runs

(2 Rounds)

 

(10 min.) Mobility

10 Up and over the fence
10 Alt. Warrior pose
10 Sit-up to straddle
10 Sit-up to pike

(1-2 rounds)

 

WORKOUT PREP & WORKOUT

(10 min) Prep for the workout:

Fully and Partially loaded:

10 Kb/Db Deadlift
8 Kb/Db Russian Swing
6 Kb/Db SDHP
4 Kb/Db Goblet Squats
100 m Carry
(2 Rounds)

 

WARM DOWN ~ 5 MINS

1 min. Wall facing stretch
1 min. Sit-up to straddle – hold the top position
1 min. Sit-up to pike – hold the top position

WOD

Row 500 m
200 m DB Carry
40 DB Deadlifts
30 Over the DB hops
3 Rounds

* Dble dumbbell jump-overs

 

WOD GOAL

Everyone: The goal for today is for partners to communicate, have fun, and get a great workout in. The key to maximizing intensity is to have seamless transitions and know when their partner needs help by calling audibles. For the Buddy Carry, the goal is to carry their partner 100 m without putting them down, and then switch. It is not mandatory that the Carry is unbroken, but in order to finish the round within the 6-min. window, it would be in their best interest if they performed it that way! For the Deadlifts, choose a weight where they can complete sets of 10-15 reps at a time; it should be a moderate load where they feel comfortable, but are challenged. For the Lateral Over-the-bar Jumps, they’ll likely be able to hit these fast, splitting them up as 15/15.

 

Fitness: This group will finish their 500-m Row in around 2:00. For the Buddy Carry, it is most likely that you’ll need to scale the distance or move to a Shouldered Object Carry so that they can finish in 90 sec. – 2 min. Athletes in this category should be finishing their rounds right around 5 min.

 

Scoring

Time to complete each round added up together (i.e., 4:50 + 5:00 + 5:10 = 15 min.)

 

Scaling

Row: Scale the distance so that the effort takes no longer than 2 min.

Buddy Carry: First, scale the distance of the Carry so that the total effort for both partners can be completed in 90 sec. when fresh or 2 min. when fatigued. Then, if partners do not wish to carry one another, have them share a Sandbag or a set of DBs shouldered in place of a person across their body. Scale the load accordingly.

Deadlifts: Scale the Barbell load.

Lateral Over-the-bar Hops: Instead of jumping laterally over a Bar, scale by having athletes jump over a DB or an object closer to the ground. Then, have them scale further by jumping laterally over a crack in the ground.

 

WOD

Back Squats
5-3-1

* Optional Finisher – Back Squat Challenge (Performed Nov. 2019)

 

WOD GOAL

Everyone: The goal for today is for partners to communicate, have fun, and get a great workout in. The key to maximizing intensity is to have seamless transitions and know when their partner needs help by calling audibles. For the Buddy Carry, the goal is to carry their partner 100 m without putting them down, and then switch. It is not mandatory that the Carry is unbroken, but in order to finish the round within the 6-min. window, it would be in their best interest if they performed it that way! For the Deadlifts, choose a weight where they can complete sets of 10-15 reps at a time; it should be a moderate load where they feel comfortable, but are challenged. For the Lateral Over-the-bar Jumps, they’ll likely be able to hit these fast, splitting them up as 15/15.

 

Competitor: This group will likely be able to complete the 500-m Row around 1:30. For the Buddy Carry, they’ll likely be able to jog with their partner on their back, taking about 90 sec. to finish the 200 m. Athletes in this category should be finishing their rounds in under 5 min.

 

Rx’d: This group will likely complete the 500-m Row in around 1:45. For the Buddy Carry, they’ll likely take upwards of 2 min. to finish, walking most of the time. Athletes in this category should be finishing their rounds right around 5 min.

 

Scoring

Time to complete each round added up together (i.e., 4:50 + 5:00 + 5:10 = 15 min.)

 

Scaling

Row: Scale the distance so that the effort takes no longer than 2 min.

Buddy Carry: First, scale the distance of the Carry so that the total effort for both partners can be completed in 90 sec. when fresh or 2 min. when fatigued. Then, if partners do not wish to carry one another, have them share a Sandbag or a set of DBs shouldered in place of a person across their body. Scale the load accordingly.

Deadlifts: Scale the Barbell load.

 

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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17 Jul HOME WOD – Friday 17 July 2020

Today is going to be a little more challenging on their lungs and shoulder strength. Start with the jumping jacks to kick the workout off. For the burpees, choose a target that is at least two hands above your reach to ensure you leave the ground each rep. We have prescribed 4-5 rounds. For most people, 5 should be the time frame we are aiming for!

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 15 MINS

(5-10 min.) Hip/Squat Drills (light/moderate KB)

10 Bootstrap Squats/Stretches (hold each position for a few seconds)
10 Dynamic Pigeon Poses (5 each side)
10 Cossack Squats+ 5-sec. Pause for each rep (5 each side, hold KB)
10 Wall Squats (Slow and controlled. These shouldn’t be TOO hard. Take enough space from the wall so athletes are working hard, but aren’t being roadblocked. No cheating!)
(5 min.) Get Sweaty!

 

Perform 4-5 rounds of “Bottom-to-Bottom” Air Squat Tabata
Perform Air Squats for 20 sec., then rest in the bottom position for 10 sec. (first round can be passive, then make it an active Hold for the remaining 3 rounds)

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(20 min.) Prep for Back Squats

10 reps with an empty Barbell – make these slow and controlled
8 reps – add some load and make technique a focus while it is still light
3-4 x 5 reps – continue to add load until they have reached as close to their max as they can go for today

* Their next effort should be their set of 5 reps.
* Some athletes may need a few more sets to get close to their max; this should be enough time for them to get there.

 

* Prep as needed for the Workout.

(15 min.) Perform the Workout
Perform a set of Back Squats every 4-5 min.

 

(5 min.) Optional Finisher
Perform BW Back-Squat Test.

 

WOD

4-5 Rounds

8 Burpee jump to target
16 Plank Shoulder Taps

* Every 2 min. perform 20 Jumping jacks

Scoring

Time to complete the workout.

 

WOD Goal

Today is going to be a little more challenging on their lungs and shoulder strength. Start with the jumping jacks to kick the workout off. For the burpees, choose a target that is at least two hands above your reach to ensure you leave the ground each rep. We have prescribed 4-5 rounds. For most people, 5 should be the time frame we are aiming for!

 

WARMUP ~ 10 MINS

(5 min.) Dynamic Mobility – on the spot if they need to

Regular Bear Crawls
Sumo Squat + Air Squat
Mountain climbers
Bird Peckers
Inchworms
Jumping jacks – full ROM

(10 min.) Push-up Program Day 9 – Optional

Interval Bonanza
Part 1) Tabata Push-up
Part 2) Inverse Tabata Plank Get-up Get-downs

Brief:
Tabata is 20 sec on, 10 sec off.
Inverse Tabata is 10 sec on, 20 sec off.

 

WORKOUT PREP & WORKOUT

Find a max set Plank Hold – use 2 attempts. If they think they can hold longer than 3 minutes, add some load to their back. Pillows, children, sack of potatoes.

3 sets

20 sec. Burpee to target jumps
10 sec. Plank shoulder taps
10 sec. Rest

* Prep as needed for the workout

(10 min.) Perform the workout

WOD

DB Back Squat
5 Max unbroken sets

 

WOD GOAL

We have left the rep scheme the same for these athletes today. We thought it would be a good opportunity for them to see where they are in their Back Squat strength journey. If there are some newer athletes that you don’t feel are ready to tackle max loads, switch up the reps to 5-5-5, or have them work as many sets of 5 as it takes for them to either feel comfortable or reach a moderately heavy load.

On the BW Back-Squat Test, the loading should be something with which they can achieve around 20-30 reps.

 

Today is all about the Back Squat. Think of it as a day to try to max out for 5-3-1 reps, similar to the Power Snatch day last week. This means we are dedicating all of the warm-up and prep portion of the session to preparing the body for the Back Squat. After a few solid days of going overhead, this will be a good day to change course and get those legs under some load.

We have allocated 5-10 min. for the Back Squat Challenge (also known as the BW Back-Squat Test). Athletes have one attempt (no re-racking the Bar) at max repetitions of Back Squats at their body weight.

 

Scoring

Score all 3 sets of Back Squats (5-3-1).

Total reps performed at BW.

 

Scaling

Back Squats: Scale load.

BW Back-Squat Test: If anyone can achieve 30+ reps, scale up to 1.25x BW.

To scale down, there are a few options: 1) 20 reps at ¾ BW or 2) max reps at ¾ BW. To scale further, try ½ BW or ¼ BW.

 

WOD

Back Squats
5-3-1

* Optional Finisher – Back Squat Challenge (Performed Nov. 2019)

 

WOD GOAL

Today is all about the Back Squat. Think of it as a day to try to max out for 5-3-1 reps, similar to the Power Snatch day last week. This means we are dedicating all of the warm-up and prep portion of the session to preparing the body for the Back Squat. After a few solid days of going overhead, this will be a good day to change course and get those legs under some load.

We have allocated 5-10 min. for the Back Squat Challenge (also known as the BW Back-Squat Test). Athletes have one attempt (no re-racking the Bar) at max repetitions of Back Squats at their body weight.

If you choose to have your athletes perform this optional finisher, there should be enough time to pack equipment away, brief the movement, and get straight into it.

 

Competitor and Rx’d: The goal is to max out all 3 sets. Remember, some days people just don’t have it, or they are fatigued from previous workouts, haven’t eaten well, just PR’ed recently, etc., so emphasize that they should aim to go as heavy as they can for TODAY! Often we see people getting really disappointed when it is a max day and they don’t get a PR. If you sell it to them differently and they do PR, then it is a bonus!

Make sure they use the warm-up appropriately and they work up to their heavy first set of 5. After that, they don’t get another opportunity for more “practice” lifts for their sets of 3 or 1, so they need to make an educated guess as to what they want to try to hit for both of those sets based on how their set of 5 felt. Remember, failing a rep is OK!

Do a quick review on how to spot, or how to dump, depending on the skill/confidence level of your athletes.

Allow enough rest between sets for a full recovery. 4-5 min. should suffice.

 

Scoring

Score all 3 sets of Back Squats (5-3-1).

Total reps performed at BW.

Scaling

Back Squats: Scale load.

BW Back-Squat Test: If anyone can achieve 30+ reps, scale up to 1.25x BW.

To scale down, there are a few options: 1) 20 reps at ¾ BW or 2) max reps at ¾ BW. To scale further, try ½ BW or ¼ BW.

 

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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