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24 Dec WOD – Thursday 24 December 2020

CROSSFITREST AND RECOVERY

1k Row
5 Rope Climbs
Rest 2 min.

 

750-m Row
4 Rope Climbs
Rest 2 min.

 

500-m Row
3 Rope Climbs
Rest 2 min.

 

250-m Row
2 Rope Climbs

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

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

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23 Dec WOD – Wednesday 23 December 2020

CROSSFITREST AND RECOVERY

Press
1-1-1-1-1

Push Presses
5-5-5-5-5

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 Dec WOD – Tuesday 22 December 2020

CROSSFITREST AND RECOVERY

8 Rounds

Run 200 m
7 OH Squats (165/115 lb.)

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 Dec WOD – Monday 21 December 2020

CROSSFITREST AND RECOVERY

21-15-9
Strict Handstand Push-ups
DB Lateral Stationary Step-ups (each side) (50/35 lb.)

200-m Single-arm DB OH Carry

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

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

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18 Dec WOD – Friday 18 December 2020

CROSSFITREST AND RECOVERY

For Time:

30 Ring Muscle-ups

Every time you break, perform:
20 Unbroken KB Swings (24/16 kg)

 

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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02 Oct HOME WOD – Friday 2nd October 2020

After a bit of leg relief yesterday (as we hit the shoulders and forearms heavily), today will be on a leg stamina and endurance emphasis.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(5 min.) Warm-up

500 m Row – ascending easy to moderate pace – sub for 100 single-unders
10 DB Deadlifts – or good-mornings
10 DB Russian Swings – or plank ankle taps
10 Single DB Press – or pike push-ups

 

(10 min.) Project Inversion Session #12

Handstand Stability

10 Handstand Shoulder Shifts
Rest
10 Handstand Floaters
Rest
3 Rounds

* Scale UP to 10 Free-standing Kick-ups
* Scale DOWN to Box Handstand Shifts, or Pike Handstand Shifts

 

WORKOUT PREP & WORKOUT

(10 min.) Prep for the workout

Everyone

10/7 cal row – use workout pace for both rounds (20-30 DU- toe-taps)
5 Devils press – use workout load for the second round. (10 mountain climbers+5 kick-sits)
2 rounds

 

* Prep as needed for the workout

(18 min.) Perform the workout

 

WARMDOWN

Spend 2-3 min. Opening up back/shoulders in a back bridge position.

 

1-2-3-2-1 minutes

Toe-taps
10 Mountain Climbers + 10 Kick-sits


Scoring

Total number reps

 

Scaling

Toe-taps: If you are unable to jump, you can perform a low object step-up, or fast lateral step overs.
Mountain climbers: Reduce the ROM as needed.
Kick-sit: Modify to walking into each position, rather than jumping. Or, scale further to a 20 sec. Supine plank instead.

 

WOD Goal

Use any solid object for the toe-taps. Right + left leg = 1 rep. For the mountain climbers + kick-sits, you perform 10 MC + 10 kick sits on a continuous cycle for each given time parameter. Each set = 10 reps.

 

1-2-3-2-1 minutes

Double-unders
Devils Press


Scoring

Total number reps

 

Scaling

Double-unders: Use this method if you can perform at least 5 + reps unbroken consistently. Otherwise, it will only be frustrating for them. Scale to plate fast feet, or even something slightly higher to jump on (45 lb plate.)

 

WOD Goal

Today’s workout is a pyramid of time, where you start out with a minute at each movement, then with no rest, go into a straight 2 minutes of each movement, repeating for 3 minutes, and then back down to 2 minutes, with the final round of 1 minute. It is a total of 9 minutes at each movement, 18 minutes total.

After a bit of leg relief yesterday (as we hit the shoulders and forearms heavily), today will be on a leg stamina and endurance emphasis. The first movement is monostructural and is designed to be a steady grind. The most challenging station mentally will be the devil’s press, as you fatigue, each rep will become a challenge.

This combination of rowing/du and the devils press will blast both your legs and arms, so make sure that you are not going into the red zone on the row/du before hitting the devils press, however, watch out for sandbagging on the rower/du as well! We want them to feel as though your DP are challenged by the work you did prior and not like an “active recovery” on the rower/du.

We are featuring Project Inversion Session #12 today. Use it as a way to get some blood flowing through the shoulders and prep for today. If you are feeling a little beaten up, don’t challenge the movements too much for the inversion work. Scale down to match your level of tolerance.
* The devils press is done WITH a burpee.

You should aim to be consistent across the 18 minutes. The challenge here is to not go out too hot in the first minute. A good goal would be to maintain 20/12 cal. per minute on the rower, with a steady devils press pace. Some will be able to perform a big set of DP at the get to and then manageable sets thereafter (10+ per minute), or others will like to start out by performing sets of 8-12 from the get go, managing your work to rest ratio across the board.

For the PL folk, the double-unders will elicit a slightly different stimulus to the row. It will be a little harder to manage your breathing from the du into the DP, unless you pace yourself well on those double-unders, which might mean, intentionally taking breaks every 50 reps or so. A good average would be around 50 reps per minute, a little higher for others and a little lower for those who are just getting the hang of the movement.

1-2-3-2-1 minutes

Row for Cals.
Devils Press (40/25 lb.)


Scoring

Total number reps

 

Scaling

Row: As mentioned above, modify to double-under, or to the bike if possible.
Devils press: Either scale the load down, you should be able to work consistently without your form breaking down for at least 5+ reps in a row. Or, perform with one dumbbell. Choose whether you hold the DB in one hand or both hands. It doesn’t matter, just be consistent across the day.

 

WOD Goal

Today’s workout is a pyramid of time, where you start out with a minute at each movement, then with no rest, go into a straight 2 minutes of each movement, repeating for 3 minutes, and then back down to 2 minutes, with the final round of 1 minute. It is a total of 9 minutes at each movement, 18 minutes total.

After a bit of leg relief yesterday (as we hit the shoulders and forearms heavily), today will be on a leg stamina and endurance emphasis. The first movement is monostructural and is designed to be a steady grind. The most challenging station mentally will be the devil’s press, as you fatigue, each rep will become a challenge.

This combination of rowing/du and the devils press will blast both your legs and arms, so make sure that you are not going into the red zone on the row/du before hitting the devils press, however, watch out for sandbagging on the rower/du as well! We want them to feel as though your DP are challenged by the work you did prior and not like an “active recovery” on the rower/du.

We are featuring Project Inversion Session #12 today. Use it as a way to get some blood flowing through the shoulders and prep for today. If you are feeling a little beaten up, don’t challenge the movements too much for the inversion work. Scale down to match your level of tolerance.
* The devils press is done WITH a burpee.

You should aim to be consistent across the 18 minutes. The challenge here is to not go out too hot in the first minute. A good goal would be to maintain 20/12 cal. per minute on the rower, with a steady devils press pace. Some will be able to perform a big set of DP at the get to and then manageable sets thereafter (10+ per minute), or others will like to start out by performing sets of 8-12 from the get go, managing your work to rest ratio across the board.

For the PL folk, the double-unders will elicit a slightly different stimulus to the row. It will be a little harder to manage your breathing from the du into the DP, unless you pace yourself well on those double-unders, which might mean, intentionally taking breaks every 50 reps or so. A good average would be around 50 reps per minute, a little higher for others and a little lower for those who are just getting the hang of the movement.

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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01 Oct HOME WOD – Thursday 1st October 2020

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

WARMUP

(5 min.) Quick Warm-up – use dumbbell/object

 

Have them perform:

8 Air squats
4 Push-up, hop over db
Split stance rock to tall split stance kneel
4 Burpee, hop over db
1-2 rounds

 

(10 min.) Project Inversion Session #11

Endurance

45 seconds Handstand hold
15 seconds Rest
5 Rounds
* Scale UP to Wall Facing or Free-Standing
* Scale DOWN to Wall Walk up or Plank Hold

 

WORKOUT PREP & WORKOUT

Everyone

 

(10 min.) In pairs (or single, alternate movements) – Hold stretch for up to 1 min.

One person performs # reps of a movement, other performs stretch:
10 Ring rows/db bent over rows — flag pole stretch
20 Plank shoulder taps — wall slides
10 Air squats — bootstrap stretch (grab ankles, push hips into the air)

 

10 kip swings on pull up bar/renegade row — flexi swimmer stretch
5 tempo push-ups (3 second descent down, hand release at bottom, press out) — wall pec stretch
10 cossack squats — groiner stretch

 

(5 min.) Prep workout movements:

50 m Farmer’s carry
Mini round of Cindy (2-4-6) – use workout mods here.
3 rounds

 

*Add weight onto farmer’s each round until at workout weight

 

(25 min.) Perform workout

 

5-4-3-2-1

Rounds of
V-ups
10 Push-ups
15 Air-Squats

 

200-m Object Carry between each round.


Scoring

Time to complete the workout

 

Scaling

Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.

Air squats: Scale reps.

* Scale reps as needed to 4-8-12.

V-ups: Scale to a V-up with knee tuck

 

WOD Goal

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.

We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.

Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!

The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!

5-4-3-2-1

Rounds of
6 Alt. Renegade Rows
10 Push-ups
15 Air-Squats

 

200-m Farmers Carry between each round.


Scoring

Time to complete the workout

 

Scaling

Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.

Air squats: Scale reps.

* Scale reps as needed to 4-8-12.

Renegade rows: Reduce reps as needed.

 

WOD Goal

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.

We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.

Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!

The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!

5-4-3-2-1

Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

 

200-m Farmers Carry between each round. (heavy)


Scoring

Time to complete the workout

 

Scaling

Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.

Air squats: Scale reps.

* Scale reps as needed to 4-8-12.

Pull-ups: Find a version that is accessible and allows them to perform 5 unbroken each time. Either jumping pull-ups, or ring rows.

Farmers carry: Keep the load as heavy as possible. Goal is to perform each 200 m with no more than 2-3 breaks.

 

WOD Goal

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.

We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.

Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!

The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!

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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30 Sep HOME WOD – Wednesday 30th September 2020

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform their sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, they will have around 2 minutes. Upwards of 30+ swings will be possible.

They should spend the time they are performing these movements to try catch their breath, so they can hit the run hard again. This means relaxing into the movements in a way that allows this. They won’t make full recoveries by any means, but if they resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up – if you can’t partner up, alternate movements.

 

EMOM 10 Alternating
Partner 1: 45 sec. Running Drill
Partner 2: 45 sec. Slam Ball or DB Slam Movement
*5 rounds each

 

Running/slam ball movements per round:
Round 1 – shuttle runs & slam ball deadlifts
Round 2 – backwards running & slam ball goblet squats
Round 3 – side shuffle & slam ball presses
Round 4 – high knees & slam balls
Round 5 – butt kickers & slam balls

 

(5 min.) Quick Mobility

3 reps each side – Supine bridge w. reach (10 sec hold at each side)
Down dog to cobra
6 reps – lying wall hands to toes
2 rounds

 

WORKOUT PREP & WORKOUT

(10-15 min.) GHD Skill Work

Everyone together:
30 sec. Superman hold
30 sec. Deadbugs

 

Together or two groups:
10 reps Back extension OR Jefferson curl (if no GHDs)
10-20 reps Heel touches (use crack in the floor)

 

10 reps hip extension OR plate good mornings (if no GHDs)
10 reps GHD sit ups (limited or full ROM)

 

(5-10 min.) Prep for the workout

10 reps of each movement
Mb sit-up to throw/Db sit-up + press/Sit-up
Kb swing/DB swing/good-mornings

 

* Prep as needed for the workout.

(18 min.) Perform workout

 

2 rounds

200-m Run
with what time is remaining of
3 min. perform AMRAP Sit-ups
rest 1 min.

 

2 rounds

400-m Run
with what time is remaining of 4 min.
perform AMRAP Good-mornings
rest 1 min.


Scoring

Total number of reps performed of sit-ups and swings – across all rounds.

 

Scaling

Ideally everyone should run, but if you need to modify, use a 250-m and 500-m row instead.

Sit-up: Modify to a seated position feet/knee raise off the ground.

Good-mornings: adjust ROM to accommodate mobility limitations.

 

WOD Goal

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform your sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, you will have around 2 minutes. Upwards of 30+ swings will be possible.

You should spend the time you are performing these movements to try catch your breath, so you can hit the run hard again. This means relaxing into the movements in a way that allows this. You won’t make full recoveries by any means, but if you resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

 

Add load to the good-mornings if possible.

2 rounds

200-m Run
with what time is remaining of
3 min. perform AMRAP 10 Sit-up + 5 DB Seated Press
rest 1 min.

 

2 rounds

400-m Run
with what time is remaining of 4 min.
perform AMRAP Db Swings
rest 1 min.


Scoring

Total number of reps performed of sit-ups and swings – across all rounds.

 

Scaling

Ideally everyone should run, but if you need to modify, use a 250-m and 500-m row instead.

Sit-up + DB Seated Press: Omit the press portion.

DB Swing: Reduce to a russian swing.

 

WOD Goal

Today’s workout features some running to loosen the legs up and two different anterior chain (front of the body) hip flexion (closing) movements. Hips are the predominant driver in the sit-up and swings, but abdominals will be firing too, as you should be bracing!

The first couplet is 3 minutes of work followed by 1 minute of rest for three rounds, where athletes run 200 m and then perform sit-ups with the remaining time in 2 minutes, a total of 8 minutes for this section.

After the 1 minute rest of the first couplet, the second couplets work time is 4 minutes followed by 1 minute of rest for 2 rounds, a total of 8 minutes of work but 10 total minutes. Athletes will run a 400 m and then return and perform AMRAP swings for the remainder of the window of time.

 

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform your sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, you will have around 2 minutes. Upwards of 30+ swings will be possible.

You should spend the time you are performing these movements to try catch your breath, so you can hit the run hard again. This means relaxing into the movements in a way that allows this. You won’t make full recoveries by any means, but if you resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

For the PL sit-up + press, perform 10 sit-ups + 5 seated DB press (both hands on db). Count each rep as 1 rep. If you are able to sit-up with your db, then you can perform it as a DB sit-up + seated press. We suspect this might be too heavy for most people however.

 

2 rounds

200-m Run
with what time is remaining of
3 min. perform AMRAP Mb Sit-up + Throw to wall
rest 1 min.

 

2 rounds

400-m Run
with what time is remaining of 4 min.
perform AMRAP Kb Swings
rest 1 min.


Scoring

Total number of reps performed of sit-ups and swings – across all rounds.

 

Scaling

Ideally everyone should run, but if you need to modify, use a 250-m and 500-m row instead.

Mb sit-up to throw: Reduce the mb load, then omit the throw if needed.

Kb swing: Reduce the load, then perform russian swings if needed.

 

WOD Goal

Today’s workout features some running to loosen the legs up and two different anterior chain (front of the body) hip flexion (closing) movements. Hips are the predominant driver in the sit-up and swings, but abdominals will be firing too, as you should be bracing!

The first couplet is 3 minutes of work followed by 1 minute of rest for three rounds, where athletes run 200 m and then perform sit-ups with the remaining time in 2 minutes, a total of 8 minutes for this section.

After the 1 minute rest of the first couplet, the second couplets work time is 4 minutes followed by 1 minute of rest for 2 rounds, a total of 8 minutes of work but 10 total minutes. Athletes will run a 400 m and then return and perform AMRAP swings for the remainder of the window of time.

 

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform your sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, you will have around 2 minutes. Upwards of 30+ swings will be possible.

You should spend the time you are performing these movements to try catch your breath, so you can hit the run hard again. This means relaxing into the movements in a way that allows this. You won’t make full recoveries by any means, but if you resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

 

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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29 Sep HOME WOD – Tuesday 29 September 2020

We are mixing it up today, still challenging you through a squat and overhead, just in a way that you will actually see some potential strength gains.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Get Moving – Sub for 200 m run. With no partner, alternate movements, perform 20 reps of each movement after the runs.

Either on the rower, or assault bike – in partners perform in a ‘I go, you go’ fashion;

Partner 1: Row/bike 15 cals
Partner 2: Every time they perform a calorie, they perform 1 air squat
Switch

Partner 1: Row/bike 15 cals
Partner 2: Every time they perform a calorie, they perform 4 mountain climbers (2 each side)
Switch

1-2 rounds

* Get them moving fast relatively quickly so they can get blood flowing through their legs.

 

(10 min.) Project Inversion Session #10

Handstand Stability

 

10 Shoulder shrugs in handstand hold
20 Alt. Hand Releases in Handstand
Rest
3 Rounds

* Scale UP to Free-Standing
* Sale DOWN to Plate Shoulder Shrugs + Plank Shoulder Taps (20 Reps)

 

WORKOUT PREP & WORKOUT

Everyone

(10-15 min.) Review OH squat and prep for workout

With a PVC/stick, as a group, perform 10 or so reps of each movement;
Shoulder rolls
Behind the neck press
OH squats
Sots press
OH squats with supine grip
Jefferson curl

 

Then, with an empty barbell/dumbbell, perform 5 or so reps of each;
Behind the neck press
OH squats
Sots press
OH squats
Behind the neck push press/push jerk

 

* Unloaded: keep performing with a stick.

 

Fully Loaded

Then, prep for their lifting sets with;
8 reps
7 reps
6 reps
2 x 5 reps
* Add load each set. Their second set of 5 should be just under their first set of 5 load.
* Some of your stronger athletes might need to perform a few more sets before they are close to their starting weight.

 

Partially Loaded

5 Front squats + 5 overhead squats – right arm
Rest
5 Front squats + 5 overhead squats – left arm
2 sets.

 

Unloaded

Perform:

4 Negative strict lowers – scale to pike position
4 Kipping hspu – scale to easier pike position
4 Strict hspu – scale to workout modification

 

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

 

* Prep as needed.

 

(25 min.) Perform workout
* Perform a set every 4 min.

 

WARMDOWN

Perform 1-2 minutes of shoulder band stretches (if possible) + 1-2 minutes banded hip distraction.

30 sec. Strict HSPU
30 sec. Handstand Hold
30 sec. Rest

 

30 sec. Right side Pistols
30 sec. rest
30 sec. Left Pistols
30 sec rest


Scoring

Reps completed

 

Scaling

Strict hspu: Scale to a pike hspu

Handstand hold: Scale to walking feet up wall, or to a plank hold.

Pistols: Use an appropriate scale from the pistol and variations or pistol progressions videos. Or, perform an elevated back lunge. Whatever you choose, make it challenging.

 

WOD Goal

We are mixing it up today, still challenging you through a squat and overhead, just in a way that you will actually see some potential strength gains.

The work:rest ratio will allow for good recovery for the first few rounds, but by the 5th round, you will most likely be struggling to perform the same reps as which you started with. That is ok. If you would prefer you broke up each set with 1 minute rest in between, do that. Only do that if you think you won’t be able to perform 3-5 reps each 30 seconds.

To go to failure within each 30 sec. Effort. If you don’t think you can consistently perform between 3-5 reps every 30 sec, scale the movement. Choose 3-5 sets depending on difficulty and fatigue.

 

5 Sets: Single Arm Dumbbell Overhead Squat
30 sec. Right
30 sec. Rest
30 sec. Left
30 sec. Rest


Scoring

Score all 6 sets of Overhead Squats

 

Scaling

Overhead squats: If for some reason you are unable to perform overhead squats, you can modify to a single leg squat or bulgarian squat OR if mobility is the reason you can’t perform the movement, stick to light loads and do larger sets, even as frustrating as this may feel for you.

 

WOD Goal

If you are able to get into an overhead squat position with your dumbbell, then this workout will be a great challenge for you. For those who are limited by mobility and/or strength, modify to a front squat instead. OR, to help strengthen that overhead position, rest with the dumbbell overhead. So, you will squat for 30 sec., ‘rest’ overhead for 30 sec.

* If you want to take a longer rest between sets, you can.

 

These athletes will also be going close to failure, every 30 sec. The work:rest ratio will allow for good recovery for the first few rounds, but by the 5th round, you will most likely be struggling to perform the same reps as which you started with. That is ok. If you would prefer you broke up each set with 1 minute rest in between, do that. Only do that if you think you won’t be able to perform 3-5 reps each 30 seconds.

Overhead Squat
5-3-3-1-1-1


Scoring

Score all 6 sets of Overhead Squats

 

Scaling

Overhead squats: If for some reason you are unable to perform overhead squats, you can modify to a single leg squat or bulgarian squat OR if mobility is the reason you can’t perform the movement, stick to light loads and do larger sets, even as frustrating as this may feel for you.

 

WOD Goal

Today, we want you to go close to failure on each set. That means you will need to add load after each set. Have you working as close to your max loads as possible. Some people won’t know what these are, that is ok, go on feel instead. We would rather people fail a set than under lift. The load increments will be different for everyone, and for some people, even a few kgs per set will be enough to challenge you. The last 3 sets of 1 might all be done at the same load. Again, this will depend on the athlete, but the goal is still for each one of these lifts to feel like a max.

For some people, jerking the load up can be the hardest part. Go through this briefly in the prep part and make sure you are aggressive when you perform it every time, even at the light loads. Because, as it gets heavier, if people barely make the jerk, sometimes, you can see in your face and body language that you just lost confidence about whether you can make the lift or not.

 

Single Modality, strength day today. For those who attended yesterday, your legs may feel a little lit up from the 150 squats.. That is ok, ensure you are thoroughly prepared before hitting your first set.

We haven’t included a finisher today. We want you to Ideally, spend the majority of the time on lifting, and 5-10 minutes at the end for a little body maintenance if needed.

We have also included Project Inversion today as a way to prep the overhead for the squats.

Perform a set every 4 min. This will give you enough time to recover between sets and keep you all lifting at the same time.

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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28 Sep HOME WOD – Monday 28 September 2020

For today, make the only goal to go as hard as you can. 150 wall ball / Air Squats or Burpees seems like a lot, which might make you want to pace it. But, today is not the day to pace it. We want you to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

WARMUP

(10-15 min.) Dynamic Warm-up

Start with 10 reps short ninja flow

 

Then perform:
6 reps long lunge sequence
6 alt. Warrior stretch
Wall squats
2-3 Rounds

 

(10 min.) More shoulder prep

Lying internal/external shoulder rotations – 30 sec. Each side.
1 min. Split stance T-spine rotation
2-3 Rounds

 

WORKOUT PREP & WORKOUT

(10 min.) Prep for the workout

With their medball/db perform:
10 Front Squats (air squats)
10 Thrusters (burpees)
10 Front squats + 1 wall ball (10 air squats + burpee)
9 Front squats + 2 wall ball
8 Front squats + 3 wall ball and so on……..

 

* Then, rest and prep as needed before the workout

(10 min.) Perform the workout

 

WARMDOWN

Lie with legs up a wall for 2-3 minutes. Arms extended overhead.

Then, perform:
1 min. Restorative down dog to cobra
1 min. Quad stretch with hip lifts
1 min. Alt. Under the body thoracic stretch

For time

100 Air Squat to Burpee

Or

100 Jumping Air Squats

Or

150 Air Squats


Scoring

Time taken to complete the workout

 

Scaling

Squat to burpee: Reduce the reps to 80 if needed.

 

WOD Goal

For today, make the only goal to go as hard as you can. 150 wall ball / Air Squats or Burpees seems like a lot, which might make you want to pace it. But, today is not the day to pace it. We want you to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.

Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of you, allowing up to 10 minutes to complete is a good goal.

 

For time

150 Single DB Thruster


Scoring

Time taken to complete the workout

 

Scaling

DB thruster: Reduce the reps to 100, or 80.

 

WOD Goal

For today, make the only goal to go as hard as you can. 150 wall ball seems like a lot, which makes people want to pace it. But, today is not the day to pace it. We want them to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.

Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of your athletes, allowing up to 10 minutes to complete is a good goal.

 

For most athletes the loading is a little heavier than a med ball. We have kept the reps at 150 since you don’t ‘throw’ the dumbbell. Scale as you see fit.

Karen

150 Wall balls

 

Scoring

Time taken to complete the workout

 

Scaling

Wall balls: First, scale the load and target height. Then, reduce the reps to 100, or 80.

 

WOD Goal

Today we are doing one of the original lady classics. Karen. A simple squat/press combo. 150 wall ball. Done properly, which is as fast as you can, it will elicit a very similar response to that of Fran. The biggest challenge is getting to this level of intensity. Because accuracy is involved, oftentimes people stick to a more conservative route so you aren’t in any danger of failing reps. This is understandable. For today, let’s open the throttle and see what happens!

 

For today, make the only goal to go as hard as you can. 150 wall ball seems like a lot, which makes people want to pace it. But, today is not the day to pace it. We want them to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.

Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of your athletes, allowing up to 10 minutes to complete is a good goal.

 

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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