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24 Aug HOME WOD – Monday 24 August 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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22 Aug HOME WOD – Saturday 22 August 2020

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

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.)  OTB Whole Body Complex

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

 

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

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

 

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

 

WORKOUT PREP & WORKOUT

(15 min.) Review movements and prep for workout

 

Fully and Partially Loaded

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

 

5 dumbbell slams
100-m farmers carry

 

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

 

Unloaded

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

 

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

* rest and prep as needed before workout

 

(16 min.) Perform workout

 

TABATA

Squat Hold
Object Jump-overs
Plank Hold
Burpee


Scoring

Total reps across all tabata (not holds).

 

Scaling

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

 

WOD Goal & Logistics

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

 

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

TABATA

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

 

Scoring
Total reps across all tabata (not holds)

 

Scaling

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

 

WOD Goal & Logistics

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

 

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

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

TABATA

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

 

Scoring
Total reps across all tabata (not holds)

 

Scaling

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

 

WOD Goal & Logistics

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

 

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

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

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

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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21 Aug HOME WOD – Friday 21 August 2020

We are still loading up your shoulders, with some hip power included, except inverted. We are repeating a workout we used last month. If you performed it, you can check back in and see how you have improved or what you need to change from your previous time.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

 

WARMUP ~ 20 min

(5 min.) Quick warm-up

5-10 reps of each as a group

T-spine rotation with shoulder rolls
6-point burpees
Air squat to up and over the fence
Cat Camel

 

(5 min.) More Shoulder prep

Lying internal/external shoulder rotations– 30 sec. Each side.
1 min. Split stance T-spine rotation

 

WORKOUT PREP & WORKOUT ~ 30 min

Everyone

 

(10-15 min.) Review and Prep for Snatches/HSPU

First, perform 10 reps of each movement of the PVC Complex (use broomstick).

Then with a PVC, perform the Burgener Warm-up + Skill Transfer Drills

 

Fully and Partially Loaded

Then, with a barbell perform:
2 High hang power snatches + 2 mid thigh power snatches + 2 power snatches
2 sets

 

Then, add weight and perform:
3 HHPS + 2 MTPS + 1 PS
2-3 sets
* Then, start on their first set of the complex and work up to heavy weight.
* For PL have them work up to their rep scheme using double reps for the above, then add how many they feel is appropriate based on their load available.

 

Unloaded

Perform the following:

5 x Kick up-down handstand holds – hold each one for about 3 sec. – use half handstands as a scale.
5 Inverted shoulder shrugs – scale to pike hold shoulder shrugs.
5 Pike handstand push-ups

Then, using their version or modified version, perform 1 round to test for any adjustments needed.

 

(15-20 min.) Perform Complexes

(5-10 min.) Prep and perform finisher

7 Rounds

1 Strict HSPU
2 Kipping HSPU
Max Handstand Hold
Rest

* Repeat from April

 

Optional Finisher

20 Kick-sits
20 Jumping Lunges


Scoring

The length of their longest handstand hold

 

Scaling

2 Pike round the worlds (in both directions, so 4 total)
4 15 sec. Push-ups (take a full 15 sec. To get down and up)
6 2-fer-1 Burpees
7 rounds.

 

OR

4 wall climbs – as high as possible
Max handstand hold – scale to a pike handstand hold.

 

WOD Goal
We are still loading up your shoulders, with some hip power included, except inverted. We are repeating a workout we used last month. If you performed it, you can check back in and see how you have improved or what you need to change from your previous time.

 

3-5 total sets

3-point Power Snatch Complex
4 DB High Hang Power Snatch
4 DB Mid Thigh Power Snatch
4 Power Snatch
* perform 1 round on each arm

 

Optional Finisher

40 Alt. Db Power Snatch (50/35 lb.)

 

Scoring
Score weight for complex

 

Scaling
Scale the reps and rounds as needed.

 

WOD Goal

The goal here is to get some time under tension using a moderate load. The focus should be on good positioning and
strength endurance. You will also be able to practise positions today in your power snatch, except with slightly less load and more volume. If the rep scheme is too conservative for the load you  have, increase the reps. It should be a challenge.

Work up to heavy load

3-point Power Snatch Complex
1 High Hang Power Snatch
1 Mid Thigh Power Snatch
1 Power Snatch

Optional Finisher

30 Power Snatch (95/65 lb.)

 

Scoring
Score heaviest weight for complex

 

Scaling

Scale the load as needed.

 

WOD Goal

The Friday workout brings us a Snatch Complex followed by an optional finisher. The first portion is intended to be roughly 5 sets, not on a timer, and is intended to help you work your positions in the Snatch. The finishing and starting positions differ. By working the hang positions first in the comp it will you to practise speed under the bar. Then, the last power snatch allows you to practice the full meal deal.
The first portion is not timed or on intervals, but aim to perform 1 set of the complex about every 3 minutes once at weight. The complex is intended to be performed unbroken, without putting the bar down.
For the finisher, we want you to continue to utilise the power snatch in a lighter, more dynamic way.

The intention is for you to build in weight. The first set should still be heavy and not a warm-up set. Shoot for around 3-4 weight jumps during the complex. You can repeat a weight if you choose to in order to reinforce positions and good movement. If you know your max weights, shoot for their heaviest set of the complex to be around 80 percent of your power snatch.

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 Aug HOME WOD – Thursday 20 August 2020

Our aim here is to match the metabolic and muscular endurance stimulus of the above workouts. While you are unable to get an exact match of intensity out of both these movements, the strength aspect is similar and if done with some speed, you will still be breathing pretty hard too. The heel taps are done over one object roughly the height of a dumbbell. There and back is one rep. The cossack squats are done with half of the reps on one leg, half on the other.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP ~ 20 min

(10 min.) Warm-up

4-6-8-10
Wall slides
Bootstrap stretch
Floor back extensions
Then, perform 4-8 reps of ninja flow.

 

(10 min.) Squat Better Project Session #8

10 Cossack Squat + 5 sec. Pause at each rep (5 each side)
10 Wall Squat (slow controlled) – These shouldn’t be TOO hard. Take enough space from the wall so that you are working hard, but aren’t being roadblocked by it too much. No cheating!
3 rounds

 

WORKOUT PREP & WORKOUT ~ 30 min

(10 min.) Prep for workout

Fully Loaded
6 Jumping pull-ups
5 Kipping swings
4 Pull-ups
3 Chest-to-bar pull-ups
2-3 rounds
* Scale pull-ups to attempts.

Then, perform 5 reps of each:
Mb deadlift
Mb shrug
Mb front squat
Mb hang squat clean
Mb squat clean

 

Partially Loaded
2 Alt. strict press
4 Alt. push press
2-3 rounds

Then, perform 5 reps of each:
Db deadlift
Db shrug
Db front squat
Db hang squat clean
Db squat clean

 

Unloaded
20 sec. Hollow rock hold – scale as needed.
10 sec. Rest
3 rounds

20 sec. Heel taps
10 sec. Rest
3 rounds
12 Alt. cossack squats

* Prep as needed for the workout

(20 min.) Perform the workout

40-30-20-10
Heel Taps
Cossack Squats

 

Our aim here is to match the metabolic and muscular endurance stimulus of the above workouts. While you are unable to get an exact match of intensity out of both these movements, the strength aspect is similar and if done with some speed, you will still be breathing pretty hard too. The heel taps are done over one object roughly the height of a dumbbell. There and back is one rep. The cossack squats are done with half of the reps on one leg, half on the other.


Scoring

Time to complete the workout.

 

Scaling
Heel taps: Lower the object that they heel tap over. Bend knees as needed for more stability. Use height under hands for more support.
Cossack squats: Shorten range of motion as needed. If you are still unable to perform these with any intensity or decent range of motion, modify the movement to lateral step-ups or bularian lunges.

 

WOD Goal
The total time for this WOD will be a little quicker, unless you are able to add load to your cossack squats. That will be a game changer for sure! All the heel taps should be done unbroken and the squats will most likely only need to be broken up a few times for each set. You will be done closer to the 10-12 minute range (sans load).

 

40-30-20-10
DB. Alt. Push Press
DB Squat Clean (40/25 lb.)
* one DB held sideways
in both hands

 

Scaling

DB. alt. push press: Use one dumbbell and split the reps between arms. Then, further to holding one dumbbell in both hands and performing the pp like that.
DB squat clean: Reduce reps as needed. Then, scale to either a power clean, or a front squat.

 

Scoring
Time to complete the workout.

 

WOD Goal

Instead of trying to mimic an overhead pulling stimulus (hard to do), we have decided to prescribe a push-pull/squat workout for you instead. Your fatigue will be a little more distributed , but overall, the workout intention is still the same. The dumbbell alternating push press is done with both dumbbells on your shoulders, while the push press with one arm, the other stays in the front rack, then you alternate. The DB squat clean with the DB in both hands is a little harder to maneuver than a MB, taking a few reps to get the hang of it. If people find it too awkward, you can switch to a single arm DB squat clean instead, switching sides halfway in each set.

 

A similar goal as above for consistency applies to you as well. Pick a rep scheme they know they can hold onto for the majority of the workout whilst outputting at a good intensity. These two movements will compound on each other less, but the heavy breathing will still be a huge factor. Shoot for around 16 minute finish for the majority, with some finishing a little quicker.

 

40-30-20-10
Chest-to-bar Pull-ups
Mb Clean (20/14 lb.)


Scoring

Time to complete the workout.

 

Scaling

Chest-to-bar pull-up: First, scale reps to 30-20-10-5, then perform regular pull-ups. Then, scale further to bands, or a challenging ring row.
MB clean: Scale reps as needed as above, or, if you don’t have a MB, use the PL version of a DB clean.

 

WOD Goal

For our couplet today we have a double pulling combination. One from overhead, and one from the ground + a squat. It will be a grind. It isn’t designed to be a fast workout, rather, a consistency is key type of workout. The total volume is 100 reps for each. Both movements will start to get taxing around the same time, but if approached with an endurance mentality, you should be able to get it done without having your soul completely sucked out of your body! We have allowed up to 20 minutes to complete the workout.

For those athletes who are proficient at c2b pull-ups, you should pick a rep scheme that makes sense to you and stick with it for the whole workout. Sets of 10-15 for the first few rounds, then down to sets of 5-10 for the last few would be ideal. Same rep scheme would work well for the Mb squat cleans. The fatigue is usually more metabolic and condensed to the lower body for this movement, but paired with the pull-ups, you will also feel it through the shoulders. Watch out for breaking the movement into a power clean/front squat. That tends to happen when you get tired!

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 Aug HOME WOD – Wednesday 18 August 2020

For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set.
High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up

Perform a total of 10 x 20 m shuttle runs. – Use speed skaters for those who have no space.

Every 2 shuttle runs (there and back) perform these movements in this order.
– 6 Up and over the fence + 1 air squat(alternate directions – left/right)
– 12 On the spot high knees
– 6 Strict sit-ups
– 6 Plank shoulder-taps

(10 min.) Squat Better Project Session #7

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

WORKOUT PREP & WORKOUT ~ 30 min

(15 min.) Front squat review and prep

With a PVC or empty barbell/single DB/air squat as a group perform;
5 Front squats + 3 sec. pause at the bottom
5 Front squats with a 5 sec. lower (count 5 sec. to get to the bottom)

Then, on their own, perform:
2 Front Squats with a 5 sec. lower + 3 front squats with a 3 sec. pause at the bottom + 4 front squats
20 double-unders/toe-taps
3 rounds

* Add load each round
* the last round should be at their working weight.
* For PL, have them use both dumbbells for this part, all three rounds
* For UL, have them perform air squats here.

* Prep as needed for the workout.

(15 min.) Perform workout

 

3 Rounds

40 Air Squats
200 m Run
60 Object Toe-taps
perform 1 round every 5 min.


Scoring

Time per round.

 

Scaling

Run: Scale to 100-150 m, or perform 20 speed-skaters instead

Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.

Air squats: Reduce reps to 30.

 

WOD Goal

For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.

Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.

The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.

Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.

 

High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.

Perform a set of work every 5 minutes. We have prescribed enough workload for you to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.

We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.

* You have 10 more reps, but given the lack of load, you should be fine.

3 Rounds

30 DB Front Squat (50/35 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.

 

Scoring

Time per round.

 

Scaling

Run: Scale to 100-150 m, or perform 20 speed-skaters instead

Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.

DB front squat: Use one DB instead of two.

 

WOD Goal

For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.

Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.

The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.

Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.

 

High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.

you perform a set of work every 5 minutes. We have prescribed enough workload for them to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.

We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.

* We kept the reps the same for you today. Increasing them would potentially mean some athletes wouldn’t finish the prescribed reps in time, leaving you with little to no rest between sets. The difference in load is also minimal between the two.

3 Rounds

30 Front Squat (115/75 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.

 

Scoring

Time per round.

 

Scaling

Run: Scale to 100-150 m, or perform 20 speed-skaters instead

Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.

Front squat: Scale load as needed.

 

WOD Goal

For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.

Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.

The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.

Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.

 

High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.

you perform a set of work every 5 minutes. We have prescribed enough workload for them to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.

We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.

* We kept the reps the same for you today. Increasing them would potentially mean some athletes wouldn’t finish the prescribed reps in time, leaving you with little to no rest between sets. The difference in load is also minimal between the two.

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 Aug HOME WOD – Monday 17 August 2020

We have a few more ‘complex’ movements in store for you today! Getting creative over here 😉 For the ‘2-fer-1’ burpee, perform a 1 ¼ burpee for each 1 rep. Same for the OverHead Squat. If you have load, use it for the windmills.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

WARMUP

(10 min.) Warm-up (using any object, 5-10 reps of each movement)

Good-mornings
Halos
Pass-throughs
Split good-mornings
Bridge-ups
Up and overs
Windmills

 

(10 min.) Accessory work

30 sec. Alternating superman poses
30 sec. Plank hold
30 sec. Single Leg Stretch
30 sec. Rest
3 rounds

 

WORKOUT PREP & WORKOUT

(15-20 min.) Prep for the workout

 

Fully Loaded

10 Deadlifts with empty barbell
10 Oh squats with PVC or empty barbell
5 false grip ring rows
5 turnovers (just the transition part, no dip yet)
5 string rip dips OR negative down to jump up
5 OH squats with added weight
5 Deadlifts with added weight
5 transitional muscle ups
1-3 strict muscle ups, attempts or repeat 3 transitions (or try different progression – jackie chan)
5 OH squats with added weight – use workout weight
5 Deadlifts with added weight – use workout weight

 

Partially Loaded

10 Suitcase deadlifts – 5 each side
10 Front squats – 5 each side
5 x Plank row (r) + plank row (l) + push-up
10 SA. Thrusters – 5 each side
5 Man-makers
10 SA.OH squats – 5 each side
10 Suitcase deadlifts – 5 each side

 

Unloaded

5 x 6 point burpees
10 OH Squats 9 (or workout modification)
10 Windmills
5 x ‘2-fer-1’ burpees

 

* Prep as needed for the workout

(16 min.) Workout

 

AMRAP 16 min.

7  ‘2-fer-1’ Burpees
14  1.25 Broomstick/PVC Over Head Squat
14  Windmills – 7 each side.


Scoring

As many rounds and reps as possible in 16 minutes.

 

Scaling

  1. Kickbacks
  2. Air Squats
  3. Reduce reps

 

WOD Goal

We have a few more ‘complex’ movements in store for you today! Getting creative over here 😉 For the ‘2-fer-1’ burpee, perform a 1 ¼ burpee for each 1 rep. Same for the OverHead Squat. If you have load, use it for the windmills.

 

If you keep moving for the majority of the workout, you should shoot for 60 sec – 90 sec. Rounds, for a total of 9+ rounds. You will be breathing hard if you decide to go hard. If you move slowly, you won’t get the workout you’re after. This one requires some intensity during those burpees and squats since you have to slow down during the windmills.

 

AMRAP 16 min.

DB Man-makers (40/25 lb.)
14 SA. DB OH squat (7 each side)
14 Suitcase Deadlifts (7 each side)

 

Scoring

As many rounds and reps as possible in 16 minutes.

 

Scaling

Man-makers: Scale to one dumbbell. Alternate sides each rep.

SA. OH squat: Scale to a SA. front squat.

Suitcase deadlifts: Scale the ROM as needed. Add a stack of books on the floor to ensure you maintain back positioning.

 

WOD Goal

If you keep a steady pace across the workout and don’t go out too hot, you could aim to perform a round every 90 sec.- 2 minutes, giving yourself also around 7+ rounds. The movements are a little more time consuming, but are lower skill so should be less effort overall.

 

For you, we have a dumbbell bonanza. We are utilising the whole body today, incorporating a push, pull, hinge and a squat. Both the shoulders and lower body will be tested as well, especially having to manage fatigue through those SA. overhead squats.

If you’re unable to get the shoulder/hip/ankle range for those OH squats, sub to a SA, front squat instead.

 

AMRAP 16 min.

3 Ring Muscle-ups
7 OH squat (155/105 lb.)
14 Deadlifts

 

Scoring

As many rounds and reps as possible in 16 minutes.

 

Scaling

Ring muscle-up: Scale to an assisted/jumping bar muscle-up. Scale further to 6 low ring transitions + jump to dip.

OH squat: Scale the load as needed.

Deadlifts: Scale the load as needed.

 

WOD Goal

A classic triplet amrap style today. We are utilising gymnastics and light/heavy weightlifting movements. The rep volume per round is low for each movement to ensure a steady pace throughout the workout. The overhead squats will be heavy for most people, moving into a light to moderate deadlift. The test today will be shoulder stability overhead going from the muscle-ups into the OH squats. The deadlifts will ensure the heart rate stays high and add to the fatigue through those shoulders and posterior.

If you don’t have rings, modify to a bar muscle-up or sub for that.

 

The goal for most people today is to reach 7+ rounds. This is going to be tough for a lot of people who will need to break things up from the start. Ideally, if you can do 1-2 rounds of everything unbroken you can build up some momentum in the first half of the workout. If not, that is ok, you will most likely finish closer to 6-7 rounds. Shoulder fatigue will be the limiting factor towards the end of the workout and the OH squats will suffer the most. 2 sets would be good, limiting the amount of times you have to get the load on your backs. You can squat snatch the first rep if you wish.

 

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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15 Aug HOME WOD – Saturday 15 August 2020

Make sure you choose the correct modification for those leg raises. Ideally, fresh you should be able to perform 5+ reps unbroken. For the second part, shoot for 5+ rounds in 5 minutes.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

 

WARMUP

(5 min.) Warm-up row, run, skip or chase the dog / kids!

10 x Shuttle Runs 10m there and back

Bear crawl 10m

Inch worm 10m

20 x Mountain Climbers

20 x Jumping Jacks

20 x Spidermans

(2 Rounds)

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

(5-10 min) Review squat clean and power clean with an empty barbell/single dumbbell

Use clean part of Oly complex with an empty barbell.
* perform as many reps as needed at each progression for them to be moving well

 

(15 min.) Prep for workout

3 Hang power clean + 3 front squats
2 Hang squat clean
1 Power clean
2 rounds
* FL: Add load each round
* PL: use two DB on second round

 

Then;
2 Squat clean
2 Power clean
2-3 rounds
* FL: Add load each round. The second or third set should be at their working weight.

 

Unloaded

(15 min.) Prep for the workout

10 Alt. Standing high knee raises (no jump yet)
10 Strict sit-ups
2 rounds

 

6 High Knees
6 Anchored leg raises
2 rounds

 

* Prep as needed for the workout

(20 min.) Perform workout

 

3-5 rounds

25 Fast High Knees
or 10 x Burpees

Max set unbroken Anchored Leg Raises

 

Rest 5 min.

 

AMRAP 20 High Knees + 10 Anchored Leg Raises in 5 minutes,

Or V-Ups.


Scoring

Two scores:

 

Part 1: total anchored leg raises across the 3 rounds.

 

Part 2: As many rounds and reps as possible of high knees+leg raises in 5 minutes.
* 20 High knees+10 leg raises = 1 round. Any reps outside of that = single reps.

 

Scaling

Scale the high knees as mentioned in the brief. Scale the leg raises using one of the progressions in the video.

 

WOD Goal

For these athletes, we wanted to get your legs moving and then incorporate a more skilled, slower style movement to balance things out, which is why we chose the anchored leg raises.

A break in the leg raise = if you rest your legs on the ground in any way. More than the 1 sec. tap for each rep.

For the high knees, there is no real movement standard for this one, except aiming to get your thighs at least parallel to the ground when you jump. If you are concerned about more jumping from yesterday, perform a reverse lunge into high knee step instead.

Make sure you choose the correct modification for those leg raises. Ideally, fresh you should be able to perform 5+ reps unbroken. For the second part, shoot for 5+ rounds in 5 minutes.

 

3 rounds

10 DB Squat Clean (50/35 lb.)
Max set unbroken DB Squat Clean

Rest 5 min.

 

AMRAP DB Power Clean in 5 minutes.

 

Scoring

Two scores:

 

Part 1: total squat cleans across the 3 rounds.

Part 2: As many reps as possible of power cleans in 5 minutes.

 

Scaling

Reduce/increase reps to something that challenges them appropriately. Then, use one dumbbell and perform SA cleans, switching as needed. Or, use one dumbbell in both hands held sideways.

 

WOD Goal

A little variance on the above stimulus. We are working on volume at a moderate load instead. For the first part we are sticking with squat cleans for both movements. An unbroken set of power cleans with dumbbells may go a little longer than anyone would like. Everything else from above applies for these athletes with regards to how much rest to take between movements and then moving into the second part of the workout.

The second half is where you get to rack up some power cleans. These don’t need to be done unbroken.

 

Depending on dumbbell loads, this workout will vary slightly in stimulus. Adjust the reps of the squat cleans up or down to make them the right amount of challenge. For the unbroken set, you should shoot for 8+ reps of squat cleans.

You will be plenty recovered going into the second part of the workout. Have the shoot for 10-15 reps per minute of power cleans, with an overall total of 70+ reps.

3 rounds

3 Squat Clean (185/125 lb.)
Max set unbroken Power Clean

Rest 5 min.

 

Find your heaviest 3 rep Power Clean in 5 min.

 

Scoring

Two scores:

 

Part 1: total power cleans across the 3 sets.

Part 2: Score heaviest 3 rep power clean.

 

Scaling

Scale the load as needed. Ideally, use the same load for the squat and power clean.

 

WOD Goal

Heavy lifting metcon day today for you. For the first couplet, we designed it so the 3 squat cleans would be heavy, then still a heavy power clean, but ‘less’ so than the squat. The goal being 5 + reps unbroken. We want you to be fatigued going into the second part of the workout so you will have an additional challenge when trying to go for the heavy power clean. In many cases people actually PR your lifts this way because you are thoroughly warmed up and you need to focus a little more on every lift!

 

You can rest between the squat clean and max unbroken power clean set, but no more than 30 sec. The set of power cleans are one max set unbroken. You need to tap and go each rep. You can’t rest on the ground. You can rest in the hang, or on the shoulders. There is no built in rest between sets of part 1. You rest as you need it.
* You need to use the same load for the squat cleans and power cleans.

 

You will need to keep track of your own time since it will be slightly different for each athlete. Time is not scored however, so there is no benefit to doing it really fast. The 5 min rest between part 1 and 2 is a strict 5 min. You can have as many attempts at the max load 3 rep power clean as you want in the 5 min allocated. These also need to be done unbroken. Dropping between reps isn’t allowed.

 

The main focus today is the 3 rep power clean at the end. BUT, we don’t really to advertise  that since you will possibly sandbag the first part if you know the second part is ‘more important’. Also, if you don’t give 100% effort on Part 1, you lose the intended stimulus for part 2. The goal for Part 1 is that the top athletes will perform the 3 squat cleans unbroken, then accumulate roughly 5-10 reps of power cleans unbroken each round. For most other athletes who are doing the rx’d loads, you will do each squat clean in singles and then most likely perform 5+ reps of the power cleans at that same load.

 

Having a strategy for part 2 is important. Five minutes will allow for 2 attempts, 3 at a stretch! The should aim to hit your max load on the second attempt and have a little time buffer in case you miss, so you can try again, OR add load and go for another set.

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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14 Aug HOME WOD – Friday 14 August 2020

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

 

 

WARMUP

(5+ min.) Get Warm.. Run, Row, Skip, Fast feet

 

EVERYONE, performs:
1. Hollow rock
2. Supine plank hold
3. Squat hold
4. Rest

* hold for 30 sec each time

Do 2-3 rounds

WORKOUT PREP

 

Fully and Partially Loaded

10 Cals on bike/rower or 20 double-unders
5 KB/DB Deadlifts + 5 russian swings + 5 full swings
5 inchworm + push-up + 5 regular push-up + 5 deficit push-up (or workout modification here)

 

Unloaded

20 Toe-taps
5 Split good-mornings + 10 good-mornings
5 inchworm + push-up + 5 regular push-up + 5 deficit push-up (or workout modification here)

* Prep as needed for workout

(20 min.) Perform workout

 

 

100 Object Toe-taps
60 Good-mornings
60 Object Jumps
60 Deficit Push-ups
100 Object Toe-taps


Scoring

Time to complete the workout

 

Scaling

Good-mornings: Reduce the range of motion as needed.

Toe-taps: reduce the reps to 50 per set.

 

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

 

If you don’t have something to jump on, instead of performing 180 toe-taps, get creative and switch out the object jumps to a lateral jump, or an over-under even (reduced reps).

Add load for the good-mornings if possible.

60 Double-unders
60 DB Swing (24/16 kg.)
60 Object Jumps
60 Deficit Push-ups
60 Double-unders

 

Scoring

Time to complete the workout

 

Scaling

Swings: Reduce the reps to 50. Then, modify to russian swings.

 

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

 

A sweaty ‘jumping’ chipper for today! Gymnastics and light weight, sandwiched between monostructural movements. The one time through design of chippers allows for a certain level of intensity to be maintained across the workout. Once you start to fatigue on one movement, you are onto the next. Calves and hip flexors are going to get lit up today and your cardiorespiratory fitness will be tested.
* Most of you won’t have an assault bike, but we wanted to give anyone who does the opportunity to play with it today. Sub for 16/12 cals on rower, or 60 double-unders if you don’t have a bike.

16/12 Cal. Assault Bike
60 KB Swing (24/16 kg.)
60 Box Jump (24/20 in.)
60 Deficit Push-ups
60 Double-unders

 

Scoring

Time to complete the workout

 

Scaling

Box/object jumps: Scale the height as needed. Reduce the reps to 50. Then, modify to 100 step ups if people are unable to jump.

Push-ups: Decrease the deficit as needed. Then, scale to regular push-ups, and further use height under your hands for further scaling

 

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

 

A sweaty ‘jumping’ chipper for today! Gymnastics and light weight, sandwiched between monostructural movements. The one time through design of chippers allows for a certain level of intensity to be maintained across the workout. Once you start to fatigue on one movement, you are onto the next. Calves and hip flexors are going to get lit up today and your cardiorespiratory fitness will be tested.
* Most of you won’t have an assault bike, but we wanted to give anyone who does the opportunity to play with it today. Sub for 16/12 cals on rower, or 60 double-unders if you don’t have a bike.

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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13 Aug HOME WOD – Thursday 13 August 2020

This week has been a big one on the lower body. We wanted to create some variety with the squatting, since you performed burpee + air squats on Monday. So, we included the curtsy squat. Add load if possible. If you can’t face another burpee, get creative and change you up to another movement. We have made the timeframe your choice. 15-20 min. 20 minutes seems like a long time to be performing all those movements, but we will leave that up to you.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

 

WARMUP

(5-10 min.) Dynamic Mobility to Warm-up (perform on the spot if needed)

Bear crawl forward – backward
Long lunges + samson stretch
Sumo squats
Bird peckers
Toy soldiers
Frog Jumps
1-2 rounds

 

(10-15 min.)
Project Squat Better session #6

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

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

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

(10 min.) Prep for back squat

With an empty barbell/dumbbell perform;
5 back squat
5 clean and jerk onto back rack – practise for getting it up and over (for PL, practise getting it onto your back)
10 back squat

Then add load for FL (workout weight) and perform 1 set of 15 reps unbroken. Adjust load as needed.

(5 min.) Prep for workout

With your working weight KB/DB perform;
6 Push press/jerk each side
3 burpees

 

Unloaded

(10-15 min.) Prep for the workout

5-1
Pike push-up
1-5
Curtsy lunges (double reps each set)
* In between each round, perform 2 burpees.

 

* Prep as needed

(20 min.) Perform workout

 

18 Curtsy Lunges
12 Burpee
9 Pike Push-up
AMRAP 15-20 min.


Scoring

As many rounds and reps as possible in 20 min. (15 min.)

 

Scaling

Curtsy lunge: reduce the reps to 14, then perform a regular walking lunge instead.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

Pike push-up: Reduce the angle of the body to decrease the difficulty. Reduce the reps as needed.

 

WOD Goal

We wanted to create some variety with the squatting, since you performed burpee + air squats on Monday. So, we included the curtsy squat. Add load if possible. If you can’t face another burpee, get creative and change you up to another movement. We have made the timeframe your choice. 15-20 min. 20 minutes seems like a long time to be performing all those movements, but we will leave that up to you.

 

It will depend on how long you go for, but the same goal applies, be smooth and consistent with pacing across the full workout. Everything done unbroken. Take rest between movements and focus on breathing. A round will take you roughly 3 minutes as well.

 

18 DB Back squat (50/35 lb.)
12 Burpee
9 SA DB shoulder to overhead (each side)
AMRAP 20 min.

 

Scoring

As many rounds and reps as possible in 20 min. (15 min.)

 

Scaling

Curtsy lunge: reduce the reps to 14, then perform a regular walking lunge instead.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

Pike push-up: Reduce the angle of the body to decrease the difficulty. Reduce the reps as needed.

 

WOD Goal

This week has been a big one on the lower body. We are back to squatting today, with a back squat. This time with a light load and in combination with a burpee and a light SA shoulder to overhead. For FL folk, we are using a kettlebell for a slightly increased skill component over the dumbbell. A dumbbell will work just fine too if you don’t have one. The prescribed loading for both are roughly the same.

This is intended to be a long grind with nothing stopping you in your tracks. The double pushing may start to compound upon each other, but given the different planes, this shouldn’t create too much of an issue. If you have worked out every day this week, make sure you warm-up and prep well. Also, suggest taking a day off tomorrow, or at the least turning a workout into a recovery workout.

The barbell back squats are taken from the ground. For the dumbbell back squats, you hold the dumbell across your upper back holding it with both hands on either side.

The shoulder to overheads are done with one dumbbell. 9 reps each side for a total of 18 reps.

 

Today, make the focus be about pacing. Naturally, everyone will start to fatigue and slow down a little, but if you can make it your goal to hold your pace across the 20 min, you might be able to squeeze in another round as opposed to going out too quickly and then slowly dying off. It’s not common that people get to the end of a workout of this length and feels like you could have gone harder/faster! If you are too conservative at the start, then you can always go harder towards the end!

Each movement should be done unbroken. Have you shoot for 5+ rounds. That gives you 3 minutes for each round. You top athletes will be able to move a little quicker than that, 6+ rounds.

 

 

15 Back squat (95/65 lb.)
12 Burpee
9 SA KB shoulder to overhead (each side) (24/16 kg.)
AMRAP 20 min.

 

Scoring

As many rounds and reps as possible in 20 min. (15 min.)

 

Scaling

Back squats: reduce the load as needed.
* For PL, reduce the reps as needed.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

SA Shoulder to overhead: Reduce the reps to 6 per side.

 

WOD Goal

This week has been a big one on the lower body. We are back to squatting today, with a back squat. This time with a light load and in combination with a burpee and a light SA shoulder to overhead. For FL folk, we are using a kettlebell for a slightly increased skill component over the dumbbell. A dumbbell will work just fine too if you don’t have one. The prescribed loading for both are roughly the same.

This is intended to be a long grind with nothing stopping you in your tracks. The double pushing may start to compound upon each other, but given the different planes, this shouldn’t create too much of an issue. If you have worked out every day this week, make sure you warm-up and prep well. Also, suggest taking a day off tomorrow, or at the least turning a workout into a recovery workout.

The barbell back squats are taken from the ground. For the dumbbell back squats, you hold the dumbell across your upper back holding it with both hands on either side.

The shoulder to overheads are done with one dumbbell. 9 reps each side for a total of 18 reps.

 

Today, make the focus be about pacing. Naturally, everyone will start to fatigue and slow down a little, but if you can make it your goal to hold your pace across the 20 min, you might be able to squeeze in another round as opposed to going out too quickly and then slowly dying off. It’s not common that people get to the end of a workout of this length and feels like you could have gone harder/faster! If you are too conservative at the start, then you can always go harder towards the end!

Each movement should be done unbroken. Have you shoot for 5+ rounds. That gives you 3 minutes for each round. You top athletes will be able to move a little quicker than that, 6+ 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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12 Aug HOME WOD – Wednesday 12 August 2020

With the goal of mixing things up, we have combined the v-ups and mountain climbers together to perform within each given time frame component. Perform an amrap of 10 VU + 20 MC, then repeat for the given time. The majority of the workout is all lower body/midline with some static support for the mountain climbers, but the biggest challenge will be managing fatigue in the legs and breathe work.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

 

 

WARMUP

(5-10 min.) PVC/broomstick complex to warm up

 

With an empty PVC perform 6-8 reps of each;
Good mornings
Behind the neck press
Snatch grip deadlifts
Hang muscle snatch
Power snatch
2-3 rounds

 

(10 min.) Running prep and midline work

Everyone run 200m
Then perform;
30 sec superman hold + 30 sec hollow rock + straight into get up and sprint 20 m
2 rounds

 

30 sec dead bugs + straight into get up and sprint 20 m
2 rounds

 

20 sec side plank (right) + 20 sec side plank (left) + 20 sec plank + straight into getup and sprint 20 m
2 rounds

 

* Use the walk back as the rest.
* If they don’t have space, have them get up and take as many fast steps as they can.

 

WORKOUT PREP & WORKOUT

(10 min.) prep for workout

 

Fully and Partially Loaded

FL: With one load down from their working weight (this might be the barbell), perform:
PL Use workout Dumbbell

30 sec. Power snatch (without stopping)
30 sec rest
30 sec. Shuttle runs
2 min rest
2 rounds
* FL: Use their working weight on the second round.

 

Unloaded

15 sec. V-up + 15 sec. Mountain climber
30 sec. Rest
30 sec. Shuttle runs
2 min. Rest
2 Rounds

 

* Prep as needed for the workout.

(15 min.) Perform workout

 

WARMUP

Accumulate 2-3 min. Back bridge
1-2 min. Each side Supine pigeon
1-2 min. Alt. Under the body stretch

 

5 min: 10 V-ups + 20 Mountain Climbers
4 min: Shuttle runs (20 m)
3 min: 10 V-ups + 20 Mountain Climbers
2 min: Shuttle runs
1 min: 10 V-ups + 20 Mountain Climbers

 

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

 

Scaling:

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

V-up: Scale to knees bent, then to a regular sit-up.

Mountain climbers: Reduce ROM as needed.

 

WOD Goal

With the goal of mixing things up, we have combined the v-ups and mountain climbers together to perform within each given time frame component. Perform an amrap of 10 VU + 20 MC, then repeat for the given time. The majority of the workout is all lower body/midline with some static support for the mountain climbers, but the biggest challenge will be managing fatigue in the legs and breathe work.

Nothing will stop you in your tracks. Most likely the v-ups and your breathing will start being the limiting factor. The mountain climbers are also similar enough to the shuttle runs that you may start compounding on each other.

5 min: DB Alt. Power Snatch (50/35 lb.)
4 min: Shuttle runs (20 m)
3 min: DB Alt. Power Snatch
2 min: Shuttle runs
1 min: DB Alt. Power Snatch

 

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

 

Scaling

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

DB power snatch: If the dumbbell you have is too heavy, sub for a russian swing.

 

WOD Goal

We are taking a break from squatting today, and are pulling and hinging instead. The legs don’t get a day off, just a switch in priorities and load. All up, it is fifteen minutes of running and power snatching. There is no built in rest, so you will be working the whole time. Perform amrap for each given time . The time is decreasing from a 5 min effort, down to a 1 min effort. The load for the snatches are intended to be light to moderate.

The shuttle runs = 1 x 20m shuttle = 1 rep.

 

Ideally, you should be able to do big sets for power snatches. Think sets of 15-20 reps while you are fresh, then maybe up to 10 when you start getting fatigued. A quick drop and shake it out should be enough rest between efforts.

Because you can accumulate more power snatches than shuttles, you should make these a bigger focus for them than the shuttles. That doesn’t mean you should sandbag the shuttles, but just make sure that you are capitalizing on your time during your snatches a little more.

Top performers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.

 

5 min: Power Snatch (115/75 lb.)
4 min: Shuttle runs (20 m)
3 min: Power Snatch
2 min: Shuttle runs
1 min: Power Snatch

 

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

 

Scaling

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

 

WOD Goal

We are taking a break from squatting today, and are pulling and hinging instead. The legs don’t get a day off, just a switch in priorities and load. All up, it is fifteen minutes of running and power snatching. There is no built in rest, so you will be working the whole time. Perform amrap for each given time . The time is decreasing from a 5 min effort, down to a 1 min effort. The load for the snatches are intended to be light to moderate.

The shuttle runs = 1 x 20m shuttle = 1 rep.

 

Ideally, you should be able to do big sets for power snatches. Think sets of 15-20 reps while you are fresh, then maybe up to 10 when you start getting fatigued. A quick drop and shake it out should be enough rest between efforts.

Because you can accumulate more power snatches than shuttles, you should make these a bigger focus for them than the shuttles. That doesn’t mean you should sandbag the shuttles, but just make sure that you are capitalizing on your time during your snatches a little more.

Top performers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.

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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