0

20 Apr HOME WOD – Monday 20 April 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.

 

WOD Goal

 

Fully and Partially loaded: Nice and simple instructions today. Go hard for the full 10 minutes. Each round should be done unbroken; double-unders and deadlift/hang power clean and relatively fast. Top performers should aim for over 7-8 rounds, which is roughly a round every 90 seconds. Some athletes may hold a round a minute from the get go, but drop off towards the end. The majority should shoot for 6+ rounds, which is close to 2 minutes per round.

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.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board. Scaling options are in red.

 

 

 

 

 

WARMUP

(10 min.) 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

 

Fully and Partially Loaded

5 Deadlifts + 30 sec. hold at top of deadlift + 3 hang power clean + 30 sec. Hold at top of clean
– Rest up to 2 min.
4-5 Rounds
* Add load each round for fully loaded up to their workout weight PLUS some for their last set.
* The aim is to perform the whole set unbroken. They can’t put the load down.
* For Partially Loaded, use 9 deadlifts + 6 cleans + holds.

* FL: Bring their load to their workout weight

 

Unloaded

Midline work

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

AMRAP 10 min.

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

 

Scoring

As many rounds and reps as possible in 10 minutes.

 

AMRAP 10 min.

20 Double-unders
10 DB Deadlift (50/35 lb.)
5 DB Hang Power Clean

 

Scoring

As many rounds and reps as possible in 10 minutes.

 

AMRAP 10 min.

20 Double-unders
8 Deadlift (115/75 lb.)
4 Hang Power Clean

 

Scoring

As many rounds and reps as possible in 10 minutes.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

18 Apr HOME WOD – Saturday 18 April 2020

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!

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board. Scaling options are in red.

 

 

 

 

WARMUP

(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

 

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

 

Scoring

Time to complete the workout

 

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

 

Scoring

Time to complete the workout

 

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

 

Scoring

Time to complete the workout

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

17 Apr HOME WOD – Friday 17th April 2020

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.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board. Scaling options are in red.

 

 

 

WARMUP

(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

Fully Loaded

Row 500 m: 100 m easy – 150 m mod (10sec faster 500 m pace) – 250 m hard workout pace (this should be roughly 20 sec slower than their 500 m max time)

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)

 

Partially Loaded and Unloaded

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

 

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

 

Scoring

Time to complete the workout

 

100 Double-unders
400 m Run
100 Double-unders
400 m Run
100 Double-unders
400 m Run

 

Scoring

Time to complete the workout

 

100 Double-unders
500 m Row
100 Double-unders
500 m Row
100 Double-unders
500 m Row

 

Scoring

Time to complete the workout

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

16 Apr HOME WOD – Thursday 16 April 2020

Fully and Partially Loaded:

The work to rest ratio spread is different for each section. The first 5 minutes will be about maximising your rest to get the highest load. The second 5 minutes will be about getting the 800 m done as quickly as possible and recovering for the remaining 30 sec – 1 minute you have left, and the third 5 minutes is about going all out for the full 5 minutes and getting as much work done as possible.
For the last effort, you should be able to do sets of 4-6 with your load consistently. If you are able to keep repping out 15 reps unbroken, your 15 rep max you performed earlier is not a true 15 rep max 🙂

Unloaded:

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

 

 

Daily Board. Scaling options are in red.

 

 

WARMUP

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

Long Push-ups
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

 

Fully and Partially Loaded

1 x 10 reps
2 x 8 reps
* FL: Increase load each set. They shouldn’t be AT their working weight during this, but they should have a good idea of what they want to start with.

 

Unloaded

1 Push-up + 1 HSPU
3 rounds

 

* Prep as needed for the workout

 

 

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

 

In 5 min:
Run 800 m

 

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

 

Scoring

Three scores: Reps + 800 m time + Reps

 

In 5 min:
Find your Max reps unbroken
DB Thruster (50/35 lb.)

 

In 5 min:
Run 800 m

 

In 5 min:
Max rep DB Thrusters

 

Scoring

Three scores: Thruster load + 800 m time + max thrusters

 

In 5 min:
Find your 15 rep Max
Thruster

 

In 5 min:
Run 800 m

 

In 5 min:
Max rep Thrusters with 15 rep
weight

 

Scoring

Three scores: Thruster load + 800 m time + max thrusters

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

15 Apr HOME WOD – Wednesday 15 April 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

 

Daily Board. Scaling options are in green.

 

 

WARMUP

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

 

Fully and Partially Loaded

If needed, review the Deadlift

Then, perform;
2-3 x 5 Deadlifts
* Add a little load each time for fully loaded.

 

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

 

 

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

 

2-4-6-8-10….until you can’t perform unbroken sets.
DB Deadlifts (50/35 lb.)

 

Finisher
40 Devils Press
Every time you rest, perform 10 Weighted Sit-ups

 

Scoring

Total reps completed in the last set (if they complete the set of 20, then 20 is their score).
* Partial sets don’t count.

 

Every 2 min Perform Deadlifts:
Rnd 1 – 5 reps @ 50-60%
Rnd 2 – 5 reps @ 60-70%
Rnd 3 – 3 reps @ 70-80%
Rnd 4 – 2 reps @ 80-90%
Rnd 5 – 2 reps @ 90+%

 

Finisher
60 Pull-ups
Every time you drop, perform 10 Weighted Sit-ups

Scoring

Score loads for all 5-5-3-2-2 sets.

Time to complete finisher

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

14 Apr HOME WOD – Tuesday 14 April 2020

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board. Scaling options are in red.

 

 

 

 

 

 

 

WARMUP

(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

 

 

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

 

AMRAP 30 min.

20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m DB Carry
20 Burpee + Jump to High Target

 

Scoring

Total rounds and reps completed in 30 minutes.

100 m = 1 rep

 

AMRAP 30 min.

20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m MB Carry (20/14 lb.)
20 Burpee + Jump to High Target

Scoring

Total rounds and reps completed in 30 minutes.

100 m = 1 rep

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

13 Apr HOME WOD – Monday 13 April 2020

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

 

 

 

 

 

 

 

WARMUP

(5 min.) Tabata Warm-up

20 sec. Crazy finnish exercise
10 sec. Dead bug
4-5 Rounds

8-10 reps each position of Jami squat drill

 

(10 min.) Push-up Program Day 10

Get Low
Deficit Push-ups
7 x 50% of Max Reps

* Unbroken sets
* Elevate each hand on something that’s a few inches — plates or stacked books.

 

WORKOUT PREP & WORKOUT

(5 min.) Review movements

 

Fully and Partially Loaded

DB Squat Clean as:
Front Squats – Hang Squat Clean – Full Squat Clean

 

Unloaded

Single leg hip raises – perform some regular (feet on ground), before moving to single leg.

 

(10 min.) Prep for the workout

5 DB squat cleans or single leg raises
4-5 Ring/object dips – easy version for the first round.
2 Rounds
* Use workout mods for the second round.

* Prep as needed for workout

 

(10-15 min.) Perform Workout

21-15-9
Single Leg Hip Raises (each side)
Elevated Feet Object Dip

 

Scoring

Time to complete the workout.

 

Strict Db Elizabeth

21-15-9
DB Squat Clean (50/35 lb.)
Elevated Feet Object Dip

Scoring

Time to complete the workout.

 

Strict Db Elizabeth

21-15-9
DB Squat Clean (50/35 lb.)
Strict Ring Dip

 

Scoring

Time to complete the workout.

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

11 Apr HOME WOD – Saturday 11 April 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

 

Daily Board. Scaling options are in red.

 

 

 

 

 

 

WARMUP

(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

 

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

 

Scoring

Time to complete the workout.

 

WOD Goal

Unloaded: 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.

30 DB Russian Swing (50/35 lb.)
30 DB Goblet Squats
100 m Vertical DB Carry
20 DB Russian Swing
20 DB Goblet Squats
150 m Vertical DB Carry
10 DB Russian Swing
10 DB Goblet Squats
200 m Vertical DB Carry
20 DB Russian Swing
20 DB Goblet Squats
250 m Vertical DB Carry
30 DB Russian Swing
30 DB Goblet Squats

 

Scoring

Time to complete the workout.

WOD Goal
The loading for the Russian Swings should be light to moderate. Light for the first half of the workout and then moderate towards the end. The Goblet squats should feel light and manageable throughout. Ideally, all rounds should be done unbroken. The last two (30s and 20s) might need to be broken up a few times.

The Carries will be pretty uncomfortable, especially as they increase in distance. The last two efforts are going to feel uncomfortable and awkward. In our experience, this position is comfortable for about 50-100 m and then starts to pull the shoulders forward and causes discomfort in weird places. Try to keep the shoulders back and walk tall.

We have allowed up to 20 minutes to get it done. Depending on your load and the carries, you will most likely finish anywhere between 15 and 20 minutes.

30 KB Russian Swing (24/16 kg.)
30 KB Goblet Squats
100 m Bottom Up KB Carry
20 KB Russian Swings
20 KB Goblet Squats
150 m Bottom Up KB Carry
10 KB Russian Swings
10 KB Goblet Squats
200 m Bottom Up KB Carry
20 KB Russian Swings
20 KB Goblet Squats
250 m Bottom Up Kb Carry
30 KB Russian Swing
30 KB Goblet Squats

Scoring

Time to complete the workout.

 

WOD GOAL
The loading for the Russian Swings should be light to moderate. Light for the first half of the workout and then moderate towards the end. The Goblet squats should feel light and manageable throughout. Ideally, all rounds should be done unbroken. The last two (30s and 20s) might need to be broken up a few times.

The Carries will be pretty uncomfortable, especially as they increase in distance. The last two efforts are going to feel uncomfortable and awkward. In our experience, this position is comfortable for about 50-100 m and then starts to pull the shoulders forward and causes discomfort in weird places. Try to keep the shoulders back and walk tall.

We have allowed up to 20 minutes to get it done. Depending on your load and the carries, you will most likely finish anywhere between 15 and 20 minutes.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

10 Apr HOME WOD – Friday 10 April 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

 

Daily Board. Scaling options are in red.

 

 

 

 

 

WARMUP

(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

Fully and partially Loaded

Briefly review the power clean and jerk with an empty barbell/set of dumbbells.

Then, have your FL athletes work up to a heavy set of 4 using 5-6 sets.

* Between sets, have them perform 2 strict pull-ups – or negatives, then their workout modification.

For you PL athletes, have them perform this complex:
2 Deadlift + 2 power clean + 2 push jerk
3-4 sets.

* In between sets, have them perform 4 reps of plank db rows each side.

 

Unloaded

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

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.

 

4 Rounds

8 DB Power Clean and Jerk
16 Plank Rows (8 each side)

* Every 2 min. perform 60 Double-unders

 

Scoring

Time to complete the workout.

 

4 Rounds

4 Power Clean and Jerk (heavy)
8 Strict Pull-up

* Every 2 min. perform 60 Double-unders

 

Scoring

Time to complete the workout.

 

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

09 Apr HOME WOD – Thursday 9 April 2020

Today we have a two part workout. The first is about getting some load/volume (partially loaded) on their body and the second part is about getting sweaty and further fatiguing/working those legs in both unilateral and regular squatting.

 

WOD Goal

Fully Loaded: Go as heavy as possible with the Lunges while maintaining a good position. Focus on looking good rather than it being about how much weight you can lift. Most likely, you will fail before this becomes an issue.

Partially Loaded: Resting between rounds is going to be important for part 1. There will be a point where the loading is too heavy and no amount of resting will allow you to complete the set. That’s good! You succeeded! Ideally, no one should be able to go past 16 or 18 reps. Of course, this is dependent on your dumbbell loads, but if you get there, you would have performed 56 reps prior already!

Fully and Partially Loaded: For Part 2, use the percentages as a rough guideline (FL). If you went as heavy as you could on part 1 then the load for part 2 should be something you are able to do all 6 lunges and 4 squats unbroken with each round. You should aim for 3-4 rounds per 2 min. AMRAP. Some of you will be able to do more. Being consistent across the 3 rounds is also a good goal to have. You shouldn’t be more than 1-2 rounds off each round.

Unloaded: For part 1, find a progression that you can perform at least to the set of 12 reps. Remember, it is total reps, not 12 on each leg for example. Ensure you have enough rest before attempting your next set.

For part 2, shoot for 3-2 rounds each 2 minutes as well.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board. Scaling options are in red.

 

 

 

 

 

WARMUP ~ 10 MINS

OTB Lower Body Complex

 

2-3 rounds

10 Single leg glute bridge
10 Alt. lateral step-overs
6 Alt. groiners
6 Alt. pigeon stretches

 

WORKOUT PREP & WORKOUT

(15 min.) Prep for lunges/pistols

Fully and Partially loaded

With no load, perform 10 alt. Reverse lunges.

Then, with an empty barbell/one dumbbell, perform 10 alt. Reverse lunges.

Then, perform one more set of warm-up with a heavier load and get started on working up to their heaviest 6 or most unbroken reps.

 

Unloaded

Perform:

4 Rolling pistols – use both feet for support if needed
4 Toe-to-heel pistols (see videos below)
4 Pistols using their chosen modification

 

(15 min.) Perform part 1

 

(15 min.) Prep and perform part 2

* Get their loads/step-up height sorted and if needed perform a few reps to get ready and then go!

 

Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
Single-leg Squat (Pistol)

 

Part 2:
3 Rounds

AMRAP 2 minutes, rest 1 minute

6 Alt. Step-ups
4 Alt. Pistols

 

Scoring

Part 1: Record total reps completed unbroken. For example, if they complete the round of 10 unbroken, then their score would be 10.

Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)

 

Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
DB Front Rack Alt. Backwards Step Lunge (50/35 lb.)

 

Part 2:
3 Rounds

AMRAP 2 min.
rest 1 min.

6 DB Front Rack Backwards Step Lunge (50/35 lb.)
4 DB Front Squat

 

Scoring

Part 1: Record total reps completed unbroken. For example, if they complete the round of 10 unbroken, then their score would be 10.

Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)

 

Part 1:
Front Rack Alt. Backwards Step Lunge
Find your heaviest 6 rep (3 each side)

 

Part 2:

3 Rounds

AMRAP 2 min.
rest 1 min.

6 Front Alt. Rack Backwards Step Lunge (@50% of Part 1)
4 Front Squat

 

Scoring

Part 1: Record heaviest set of 6 Lunges (3 each side)

Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE