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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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11 Aug HOME WOD – Tuesday 11 August 2020

We are still focusing on the posterior chain in a unilateral position, but we have decided to perform hip extensions instead of more squatting for some variety. Same goes about the high rep count.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

 

 

WARMUP

(5 min.) Warm-up

Perform 5-10 reps each of floor sequence as a group.

Scaling

  • Swop Superman with Kneeling Swimming or Push Backs
  • Swop Breakdance with Shoulder taps

 

(10 min.) Project Squat Better Session #5

20 sec. Squat hold/10 sec. Rest
4 rounds
20 sec. Jiu-Jitsu drill/10 sec. Rest
4 Rounds
20 sec. Air squat/10 sec. Hold in bottom of squat
4 Rounds

 

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

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for Workout

 

Fully Loaded

With an empty Barbell  perform 5 x reps on each leg. You can start out with them not being alternating so you can find your balance. (It is easier to just do one leg at a time). Make sure you keep your torso as upright as possible.

 

Then perform:
12 Reps (6 each side)
1 round
8 Reps (4 each side)
2 Rounds
* Perform these alternating legs
* Increase the load a little each round (some people may not need to)
* The last set should be at or around your  starting weight for the first set.

 

Partially Loaded

Using one dumbbell on your back, perform 10 reps on each leg.

Then, perform 5 reps each side with both dumbbells before starting your working sets.

 

Unloaded

Perform 10-15 reps of regular hip extension (both feet on ground)

Then, perform 5-10 reps each side of single leg hip extension before starting your working sets.

* Prep as needed for the workout.

 

(15-20 min.) Perform Workout

 

(5 min.) Prep and Perform the finisher

With a jump rope/or jumping object, quickly perform:
20 singles
5 singles + 1 double under x 5
20 double unders

Or simply 20 jump-overs to prep

Then, perform the Tabata set.

 

3-5 Rounds

Min 1: 20 Single-leg Hip Extension (left)
Min 2: 20 Single-leg Hip Extension (right)
2 min: Rest

 

Optional Finisher

Tabata lateral jump-overs

 

Scoring

Record load and reps for all rounds.

 

Scaling

Scale to double leg hip extensions instead.

Reduce reps

Increase rest time

 

WOD Goal

We are still focusing on the posterior chain in a unilateral position, but we have decided to perform hip extensions instead of more squatting for some variety. Same goes about the high rep count. If 20 on each leg is manageable but you can’t recover, rest more. If the volume is too high, then reduce the reps. If possible, add load to your waist.

We have added a tabata double under to finish off the day. It is optional, but we have allowed some time in the timeline to perform it. No need to prep too much for it, just get your eye in with your rope and get started!

 

The total work is 8 x 20 sec effort/10 sec rest. For the unloaded version of this, find something you can jump back and forth laterally relatively easily for 20 seconds at a time.

Session #5 of Project Squat Better today focuses on working the bottom position and opening up the hips in a tabata format.

Perform each rep/set as well as possible. This isn’t for speed, it is for quality. Shortening the reps when you get fatigued should be avoided. These are much harder than they look!

 

3-5 Rounds

Min 1: 20 DB Weighted Step-up (left leg)
Min 2: 20 DB Weighted Step-up (right leg)
2 min: Rest

Optional Finisher

Tabata Double-unders

 

Scoring

Record load and reps for all rounds.

 

Scaling

Scale to one dumbbell if needed – put it on the back holding it with hands on either side.
* If you don’t have something safe to step onto, turn these into reverse lunges.

 

WOD Goal

Today is about slowing down, going heavy and focusing on some unilateral squat work. For the FL folk, the barbell is held on the back rack and the step-ups are done stationary with one foot planted on the box for all 6 reps. For the PL athletes, hold the dumbbells as high on your shoulders as possible.

 

* For the PL athletes, 20 reps within a minute is really aggressive. We are going for volume at a moderate load here. If you need to adjust anything, have it be the rest period first. Take double the rest if it means you can maintain the 40 rep within 2 minute goal. The intention is also a stationary step-up, meaning you keep one leg on the box/object and step up continuously with it.

 

You should maintain a neutral spine with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal and if this occurs, either remove load, or decrease the box height.

The reps are done alternating and it is 6 reps per side, so 12 total each set for FL.

For everyone, use a 20 inch box, or something similar to that height.

 

Since most people will be using the same dumbbell load across all the sets, your goal is to perform each set as consistent across the board. This means, the speed and mechanics should be the same for however many sets you choose. If you have a lighter load, you may be able to perform all 5 sets. Folks with heavier dumbbells might only be able to perform 3.

Barbell Weighted Step-up
6 – 6 – 6
* Each side

 

Optional Finisher

Tabata Double-unders


Scoring

Record load for all three sets of 6.

 

Scaling

Scale the load as needed – use dumbbells if you are concerned with having a loaded barbell on your back stepping up.

Scale the height of the box as needed.

 

WOD Goal

Today is about slowing down, going heavy and focusing on some unilateral squat work. For the FL folk, the barbell is held on the back rack and the step-ups are done stationary with one foot planted on the box for all 6 reps.

You should maintain a neutral spine with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal and if this occurs, either remove load, or decrease the box height.

The reps are done alternating and it is 6 reps per side, so 12 total each set for FL.

For everyone, use a 20 inch box, or something similar to that height.

These may be a new movement (or relatively new) for some people, so spend a little time working up to your starting weight while getting comfortable with the movement. Take the Bar out of the rack if you have one (in a back rack) facing outwards/towards the box so you don’t have to do any weird twisting with the load on your back.

Ideally, perform the same load across all three sets. Aim for that to be as heavy as you can handle given 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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10 Aug HOME WOD – Monday 10th August 2020

To kick off the first full week of May we have a classic girl workout for you. Jackie uniquely combines monostructural with a light load and gymnastics to create a brilliant stimulus that depletes oxygen supplies rather quickly! It is a sprint, with the intensity emphasis placed on people’s strengths.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

 

 

WARMUP

(5-10 min.) Get Warm

Min 1: 20 air squats
Min 2: 45 sec hold bottom of air squat
Min 3: 15 air squats with arms overhead
Min 4: 45 sec supine plank
Min 5: 8 burpees
Min 6: 45 sec handstand hold, or plank hold

 

(10 min.) Squat Better Project Session #4

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

(10-15 min.) Prep for workout

 

Fully and Partially Loaded

Row/run 300 m
5 Pull-up/6 Plank row – done using workout modification
10 Thruster
Row 200 m
5 Pull-up/6 Plank row
10 Thruster

 

* For the set of thrusters, have them do one set with a steady pace and one set at a fast pace. Which one do they prefer? Can they maintain it for 50 reps?

 

Unloaded

Row/run 300 m
10 Air squats
5 Burpees
Row 200 m
8 Plank toe-taps
5 Burpee + air squat

 

* Prep as needed

(15 min.) Perform workout

WARMDOWN

Cool down with a 5 min easy row/walk/jog STRAIGHT after the workout.

 

 

800 m Run
50 Burpee to Air Squat
50 Plank toe-taps

 

Scoring

Time to complete the workout

 

Scaling

Run: Reduce the distance as needed. Or, modify to 200 fast feet.
Burpee to Air Squat: Perform a burpee to every second air squat, so the total burpees would be 25. Scale this further to a kick-back.
Plank Toe-tap: Modify to aplank shoulder tap instead.

 

WOD Goal

We wanted to keep the intensity high for those first two movements especially. 50 burpees + 50 squats is going to be challenging to say the least. The timing should still be similar in the end however.

The same applies for being slightly conservative on the run, then continue to pace yourself through the burpee air squats. Your shoulders will be fatigued going into the plank toe-taps, so this most likely will prevent you from going unbroken there. You can still be done relatively quickly though, shooting for around 10-13 minute finish time.

 

800 m Run
50 DB Thrusters (40/25 lb.)
50 DB Alt. Plank Rows

 

Scoring

Time to complete the workout

 

Scaling

Run: Reduce the distance as needed. Or, modify to 200 double-unders/fast feet.
DB Thrusters: Use one dumbbell if needed.
DB Plank Rows: Modify to a standing bent over row with knee support on an object if needed.

 

WOD Goal

For most of athletes the goal is to get the fastest time possible. For others, it might be to get through those 30 pull-ups as rx’d. Which may mean you are down to 1 or 2 at a time in the end. That is ok. Because it is a benchmark workout, it’s ok struggle to the finish. Keep in mind the time cap of 15 min. though. This should still give you plenty of time to finish.

The biggest mistake people make with Jackie is rowing too fast. The workout is not about rowing fast. Row a conservative, slower split than they are used to. It is roughly 10+/- sec slower on average for your 500 m.
* The same goes for the run.

Ideally, all thrusters are done unbroken. If you need to split them up, take short breaks and go again. The slow and steady method works for some people and the go fast/rest method works for others. You decide which path you choose to take.
The pull-ups/plank rows can also be done unbroken for top athletes. Most people will need to break it up 3 or more times. Same short rest rules apply as the thrusters. Rest, then go again.
Top times will be sub 7 min., with the majority aiming to get sub 15 min.

The stimulus will be very similar today, despite the change in two movements. Lungs and legs will be working the hardest. Depending on your dumbbell loading, your weight may be a little heavier than prescribed. Either, drop some reps, go to one dumbbell, or just do it anyway 😉

“Jackie”

1 k Row
50 Thrusters (45/35lbs)
30 Pull-ups


Scoring

Time to complete the workout


Scaling

Row: Modify to a 1 k run if needed.
Thrusters: Scale to 30 reps.
Pull-ups: Scale to ring rows, then, to jumping pull-ups.

 

WOD Goal
To kick off the first full week of May we have a classic girl workout for you. Jackie uniquely combines monostructural with a light load and gymnastics to create a brilliant stimulus that depletes oxygen supplies rather quickly! It is a sprint, with the intensity emphasis placed on people’s strengths. For some that is a fast row and others that means a fast thruster/pull-up combo.
For most people this is a 10-15 minute workout, but world class athletes have been able to get it done sub 6 minutes! That is a lot of work output in such a short time!

For most of athletes the goal is to get the fastest time possible. For others, it might be to get through those 30 pull-ups as rx’d. Which may mean you are down to 1 or 2 at a time in the end. That is ok. Because it is a benchmark workout, it’s ok struggle to the finish. Keep in mind the time cap of 15 min. though. This should still give you plenty of time to finish.
The biggest mistake people make with Jackie is rowing too fast. The workout is not about rowing fast. Row a conservative, slower split than they are used to. It is roughly 10+/- sec slower on average for your 500 m.

* The same goes for the run.
Ideally, all thrusters are done unbroken. If you need to split them up, take short breaks and go again. The slow and steady method works for some people and the go fast/rest method works for others. You decide which path you choose to take.

The pull-ups/plank rows can also be done unbroken for top athletes. Most people will need to break it up 3 or more times. Same short rest rules apply as the thrusters. Rest, then go again.
Top times will be sub 7 min., with the majority aiming to get sub 15 min.

 

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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08 Aug HOME WOD – Saturday 8 August 2020

For this workout today, they will experience a more strength endurance style workout, focusing on the posterior chain and midline. While these movements can be performed relatively quickly, they don’t illicit the same type of metabolic requirement as the ones above do.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

 

 

 

 

WARMUP

(5-10 min.) Warm-up

Run 100 m
5 kick up to handstand + hold for 3 sec.
10 alt. Pigeon poses
15 alt. Sit-up to pike/straddle
20 Air squat to jumping jack
2 Rounds

 

(5-10 min.) Midline work

Alt. Tabata (20 sec. on/10 sec. off)
Floor back extensions
Dead bug
8 rounds

 

Then

Hold bottom of an air squat
Supine plank hold
8 rounds

* alternate movements.

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully and Partially Unloaded

Review the movements as needed.

BB/DB Front squat – BB/DB hang squat clean

DB Slam

DB burpee + DB row + DB devils press

Then, perform with your workout weight/equipment:

4-3-2-1
Hang squat clean
DB Slam
Woman-maker

 

Unloaded

10-8-6-4
SL Alt. Deadlifts
8-6-4-2
3 point heel taps
4-3-2-1
Candlestick to handstand

 

* Prep as needed for the workout

(15-20 min.) Perform the workout

 

7 Rounds

14 Single Leg Alt. Deadlifts
7 x 3 point heel taps

* Every 90 sec. perform 3 Candlestick to Handstand Hold

 

Scoring

Time to complete the workout

 

Scaling

Single leg deadlift: Use support by holding onto something

Heel taps: Bend the knees as needed. Then scale to hands elevated for more support.

Candlesticks into handstand: See scalings in the video for the candlestick, and for the handstand, either walk up the wall, or perform a 5 sec. pike or plank hold per rep.

 

WOD Goal

For this workout today, you will experience a more strength endurance style workout, focusing on the posterior chain and midline. While these movements can be performed relatively quickly, you don’t illicit the same type of metabolic requirement as the other loaded workouts.

If you have something to hold for the SL deadlifts, do that.

For the 3 point heel tap. Tap your heels over two objects one direction, then back over the two objects in the other direction. That = one rep.

For the candlestick to handstand, hold the handstand for 3 sec on each rep.

Worry less about speed and more about quality of movement. Intensity should be a side effect today. If done for quality, you will start to feel the intensity regardless. If these movements are done sloppy, you will not get a good workout in. You should also take around 12-15 minutes to finish. Some on the faster side of that.

 

7 Rounds

7 DB Hang Squat Clean (50/35 lb.)
DB Slams (50/35 lb.)

* Every 90 sec. perform 3 Woman-maker

 

Scoring

Time to complete the workout

 

Scaling

Db slam: Reduce the load, or if that isn’t possible, perform a russian KB/DB swing instead.

Woman-makers: Use a single DB instead. Switch arms every round.

 

WOD Goal

For our Saturday we have a workout that utilises a barbell and dumbbells (no surprises for the PL folk!). There is a twist in that every 90 seconds you need to perform 3 woman-makers. We are backing up a second squat day from yesterday into today, so watch out for some lower body fatigue if you worked out yesterday.

The loading for both movements are set to moderate and the time intention is set to medium long, so expect to be working out for around 15 minutes.

For PL, the DB hang squat cleans are done with two dumbbells, while the slams are done with one.

The workout starts with 3 woman-makers/candlestick into handstand.

3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, for the very fit, you could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For others, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most people, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.

7 Rounds

7 Hang Squat Clean (75/55 lb.)
7 DB Slams (50/35 lb.)

* Every 90 sec. perform 3 Woman-maker

 

Scoring

Time to complete the workout

 

Scaling

Db slam: Reduce the load, or if that isn’t possible, perform a russian KB/DB swing instead.

Woman-makers: Use a single DB instead. Switch arms every round.

Hang squat clean: reduce the load as needed.

 

WOD Goal

For our Saturday we have a workout that utilises a barbell and dumbbells (no surprises for the PL folk!). There is a twist in that every 90 seconds you need to perform 3 woman-makers. We are backing up a second squat day from yesterday into today, so watch out for some lower body fatigue if you worked out yesterday.

The loading for both movements are set to moderate and the time intention is set to medium long, so expect to be working out for around 15 minutes.

For PL, the DB hang squat cleans are done with two dumbbells, while the slams are done with one.

The workout starts with 3 woman-makers/candlestick into handstand.

3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, for the very fit, you could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For others, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most people, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.

 

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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07 Aug HOME WOD – Friday 7 August 2020

This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force you to rest less than what you ideally would like.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

Daily Board

 

 

 

 

WARMUP

(5-10 min.) Warm-up

Run, skip, row, play with the kids:-) GO RUN OUTSIDE!! YOU CAN!!

 

(10 min.) Squat Better Project Session #3

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.

 

Warm Up continued…

5 x Push-ups

10 x Sit-ups

10 x Air squats

3-5 rounds till nice an warm in the shoulders!

 

WORKOUT PREP & WORKOUT

(15-20 min.) Prep for the workout

 

Fully Loaded

Review the movements with an empty barbell as needed, using:

Front squat – press – push press – thruster – back squat

Then, work up to a heavy complex for the following:

3 Shoulder to overhead + 2 thruster + 1 back squat
* Take 4-6 sets to get there. It shouldn’t be a max out set, but something that is heavy enough to feel challenging.

Then, bring the load back to workout weight and perform a few reps of each movement.

 

Partially Loaded

Review the movements with a single DB as needed, using:

Front squat – press – push press – thruster – front squat

Then, work on the following complex using a single DB on one side at a time.

3 PP + 2 Thruster + 1 front squat (one round on right and one round on left = one set)
Perform 4-6 rounds.

Then, using both dumbbells, perform a few reps of each movement.

 

Unloaded

Review each movement as needed:

Pike push-up – air squat + burpee + step-up

 

Rest as needed, then, figure out your workout modifications if any.

* Prep as needed for the workout.

(15 min.) Perform the workout

 

AMRAP 15 min

10 Pike HSPU
10 Air Squat + Burpee
10 Stationary Step-ups (5 each side)

 

Scoring

As many reps as possible in 15 minutes.

 

Scaling

Pike push-up: Scale angle of the torso. Then, scale to a regular push-up, modified as needed.

Air squat + burpee: Scale to air squat + kick-back.

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

 

WOD Goal

This workout has a large strength endurance portion to it, which is not too dissimilar from its origin workout. We want you to perform the HSPU as pike today. If these are ‘too easy’ for you, simply have yourself switch up the angle of your torso to the ground. You can even elevate your feet if you like.

Also, you performed 90 air squats yesterday. Today, you have roughly 50+ more. Volume wise, it’s fine. If you who want to mix it up, you can simply omit the squat part and only perform the burpee portion.

* We have our third session for our squat better project. Nothing too crazy, just some additional time down there working some mobility.

 The pike push-ups will most likely be the bottleneck here, and performing 10 unbroken each round will become a challenge. That is ok, as long as you push through the other two movements and get those done unbroken you should still be able to get around 7+ rounds.

 

AMRAP 15 min

5 DB Shoulder to Overhead
5 DB Thruster
5 DB Front Squat
(50/35 lb.)

 

Scoring

As many reps as possible in 15 minutes.

 

Scaling

DB movements: First, scale to single arm. Perform one round of everything in one arm, then switch for the next round and so on. Then, scale further to using one DB in both arms holding each side of the DB.

 

WOD Goal

This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force people to rest less than what you ideally would like. From the start, have you set a pace that is comfortable and manageable to maintain. Some people move fast so you can rest more. Others are more methodical with your movement and don’t rest as much. Either way can work, just ensure everyone knows which type of person you are!

A good goal would be 10+ rounds.

The loading is almost identical to the FL track today, except the dumbbells add that instability component, making you seem a little heavier. Regardless, we have kept the same volume per round and switched the back squat to a front squat for ease of switching between the movements.

* Use whatever set of dumbbells you have. If you are lighter in relation to the athletes strength, increase the reps, and vice versa.

 

AMRAP 15 min.

5 Shoulder to Overhead
5 Thruster
5 Back Squat
(95/65 lb.)

 

Scoring

As many reps as possible in 15 minutes.

 

Scaling

BB movements: Scale the load as needed.

 

WOD Goal

This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force people to rest less than what you ideally would like. From the start, have you set a pace that is comfortable and manageable to maintain. Some people move fast so you can rest more. Others are more methodical with your movement and don’t rest as much. Either way can work, just ensure everyone knows which type of person you are!

A good goal would be 10+ rounds.

We have a barbell complex in store for today that combines pressing and squatting. Two presses into two squats. We love this combination. This is going to be a shoulder, midline and hip buster for sure, so managing your fatigue and breathing across the 15 minutes will be key.

The loading is set to light. All 15 reps should be able to be done unbroken for the whole workout.

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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06 Aug HOME WOD – Thursday 6 August 2020

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board.

 

 

 

 

 

 

 

 

 

 

 

 

WARMUP

Start with 5-10 reps of hip flow #2

 

Then, perform:
10 Wall Slides
10 Air squat + up and over the fence
20 Jumping jacks
2 rounds

 

(10-15 min.) Project Squat Better Session #2

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 they are working hard, but aren’t being roadblocked by it too much. No cheating!
3 rounds

* These should be done slow and controlled, finding strength in each position. If they have some load, add it to the second and third set of the cossack squats.
* Rest between movements and rounds as needed.

 

WORKOUT PREP & WORKOUT

(10 min.) Prep for the workout

Everyone

Using their workout load perform:
8 Backwards Lunges – no load
16 Air Squats – Coach them through a few of these

 

8 Backwards Lunges (workout weight)- go over different ways to hold it (UL = curtsy lunges)
8 High Pull – each side (UL = 8 Strict sit-ups)

 

8 Backwards Lunges (workout weight) (UL = curtsy lunges)
8 DB Snatch – each side (UL = 16 Russian Twists)
16 Air squats

 

* Prep as needed for Workout

(5-10 min.) Perform workout

 

WARMDOWN

Repeat 10 wall slides from warm-up. This time, slow and pause at top a little longer.
10 x Down dog into cobra – hold each position
10 x Back bridge up/downs– hold each one for 5+ sec. – scale as needed.

3 Rounds

18 Curtsy Lunges
18 Russian Twist ground taps
30 Air Squats

 

Scoring

Time to complete the workout

 

Scaling

Air Squats: Scale to 20 reps if needed.

Curtsy lunge: Scale to regular reverse lunge

Russian Twist: Perform regular sit-up if you can’t hold themselves in that position

 

WOD Goal

Today we are not trying to replicate the stimulus from the FL/PL wod. Sometimes it is about being creative and giving you a good workout that doesn’t require you to be in a plank position for any given time! Sheesh….

For the russian twists, add load if possible. Or, tap your hands on the ground either side of your body. It is a total of 18 reps.

The first two movements can be hard to be done fast. This might slow them down a little trying to get the balance between mechanics and intensity just right. If this is the case, when you get to the squats, you should ramp up the intensity and get these done as quickly as possible. You should be done in around 5 minutes.

Session #2 of Project Squat better today. The goal is to build some strength in these positions.

 

3 Rounds

12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats

 

Scoring

Time to complete the workout

 

Scaling

Air Squats: Scale to 20 reps if needed.

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

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

 

WOD Goal

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.

The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.

We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.

 

3 Rounds

12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats

 

Scoring

Time to complete the workout

 

Scaling

Air Squats: Scale to 20 reps if needed.

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

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

 

WOD Goal

We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.

The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.

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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05 Aug HOME WOD – Wednesday 5th August 2020

Make the goal to run at a consistent pace across all 10 rounds. This is a break from the upper body work, so you are focusing on relaxing your shoulders and arms while running. Your breathing will start to get faster and will push them further from being able to do that each round. Try not to turn it into an active recovery between movements.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board. Scaling options are in orange.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WARMUP

(5-10 min.) Dynamic mobility to warm-up

10 Mountain climbers + 5 push-ups – Bear crawl 25 ft (or on the spot)
10 Mountain climbers + 5 push-ups – Half handstands 25 ft. (or on the spot)
10 Mountain climbers + 5 push-ups – Lunge + samson stretch 25 ft. (or on the spot)
10 Mountain climbers + 5 push-ups – Crab walk 25ft.

 

(5 min.) More shoulder prep

1 min. Shoulder shrugs (inverted in a pike, or with a plate overhead)
1 min. Dynamic flexi swimmer stretch
1 min. Lying Letters drill – you call out the letters

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully Loaded

Run 200 m – increase speed each effort

Rnd 1: 2 x 6 Sec. count strict lower negative pull-up + 2 strict pull-ups
Rnd 2: 2 x 3 Strict supinated grip pull-up + 3 kipping pull-up
Rnd 3: 3 x 3 Weighted pull-ups – increase load each round. Last round use their workout weight.
* So, they run 200 m, then perform the rounds of pull-up progressions.
* Scale as needed.

 

Partially Loaded

Run 200 m – increase speed each effort

Rnd 1: 3 Deadlifts + 3 SA. power clean + 3 power clean (one round on left arm + one round on right arm)
Rnd 2: 6 SA DB swings (RA) + 6 SA DB Swings (LA)
Rnd 3: 4 SA DB Power clean – each arm.
* So, they run 200 m, then perform the rounds of DB movements.

 

Unloaded

Run 200 m – increase speed each effort

Rnd 1:16 Alt. Cossack squats
Rnd 2: 16 Sit-ups + 8 V-ups
Rnd 3: 16 Speed skaters
* So, they run 200 m, then perform the rounds of bodyweight movements.

* Prep as needed for the workout

(15-20 min.) Perform workout

 

 

WARMDOWN

1-2 min. Alt. thoracic bridge
1-2 min. Wall stretch

10 Rounds

200 m Run
12 Speed Skaters
V-ups

 

Scoring

Time to complete the workout

 

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Speed skaters: Scale to lateral lunges to omit the jumping part.

V-ups: Scale to knees bent first, then to lying ankle taps

 

WOD Goal: This is one of those workouts where nothing is too taxing or hard to stop, but the movements start to feel slower. Try and keep a consistent pace and make sure to hit the speed skaters full ROM you have decided to use. Otherwise, those steps start getting shorter and shorter each round. Try shoot for around 15-20 minute total time.

 

This version is going to be a little more metabolic and taxing on the legs. If you have some load to hold with the speed skaters,.. do that.

10 Rounds

200 m Run
10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)
6 SA. DB Swings (3 each side)

 

Scoring

Time to complete the workout

 

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Cleans: If one Db is too heavy, use it in both hands holding either side and perform the clean that way. It might feel a little awkward at first.

Swings: Perform as a double hand swing, then scale to a russian swing.

 

WOD Goal: The constant switching of arms and movements will feel a little awkward at first, but after a few rounds you will get the hang of it and find a rhythm that works for them. It might help to strategically take a quick break when you go from one movement to the next. The goal still being to perform everything as one big set unbroken. Shoot for 15-17 minutes.

We will be utilising a pull from the ground and a pull from our midline today as a substitute for the pull-ups. We have increased the reps a little, so the volume is higher, but the time taken to perform the movements should still roughly be the same, give or take a little more depending on load used.
* Most you only have one set of dumbbells, so if yours is heavier than this rec., reduce your reps if needed.

10 Rounds

200 m Run
4 Weighted Pull-up
5 Pull-ups

 

Scoring

Time to complete the workout

 

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Weighted pull-ups: Scale load as needed. Then, scale to 4-6 strict pull-ups. Lastly, scale to a hard ring row.

Pull-ups: Scale to using a band if needed, then, to jumping pull-ups.

 

WOD Goal:

Each round should consistently take you around 90 seconds. This works out around 15 minutes total. For the majority, performing each set unbroken and quickly will be a challenge so we have allowed up to 20 minutes to get the workout done. If you need to scale, choose two options that allows you to transition quickly between the two movements.

A sneaky 2 k run today. Spread out over 10 rounds of 200 m efforts. Today is going to challenge the lungs and upper body. For the FL folk, you alternate this with some weighted pull-ups and regular pull-ups. The intention is to be able to do them unbroken. Four with the dumbbell between your legs, then 5 pull-ups without. Choose a load that you know you can always perform 4 reps unbroken with.

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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04 Aug HOME WOD – Tuesday 4 August 2020

We are changing direction from yesterday. The reps per movement may seem like a lot because they are. We have set the bar high as a challenge. The work to rest ratio is not going to be 1:1 which is why we have added a 1 minute rest interval at the end of each round. This may still not be enough to recover fully, but the intention is to work on managing fatigue while working through a little discomfort and heavy breathing.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board. Scaling options are in red.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WARMUP

(10 min.) Virtual Partner Warm-up….. Or real one, if they have one.

 

Min 1 and 2: Partner 1 rows/runs 100 m while partner 2 performs bootstrap squats
Switch on the minute
Min 3 and 4: Partner 1 rows/runs 100 m with while partner 2 performs 1 push-up + 2 shoulder taps.
Switch on the minute
Min 5 and 6: Partner 1 rows/runs 100 m while partner 2 runs rotational planks
Switch on the minute
Min 7 and 8: Partner 1 rows/runs 100 m while partner 2 performs 1 burpee + 1 jumping air squat
Switch on the minute
* If it is too logistically hard to figure out the partner thing, have people perform this as an individual, performing each movement on the minute. Run + movement every 2 minutes.

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully Loaded

First, work up to a Max Seated Box Jump
* Have them find their highest height they can jump to.
* Use between a 12-15” box/stack plates to sit/jump from
Perform;
2 x 3 reps – start low and add height on second set
2 x 2 reps – keep adding
As many sets of 1 rep as it takes to find a max. Probably around 4 or 5.

Then, with their workout Box height perform;
25/20 box jumps (aim to get it done in 1 min) – modify before or after to the rep scheme people think they will be able to hold for the workout.

 

Partially Loaded and Unloaded

Briefly, review the DB SDHP/good-mornings as needed. Then, perform:

With two dumbbells/markers positioned about 3-5 ft away from each other (closer if you like), have them jump over both back and forth for 10-15 reps. This should be a challenge. You can use chalk or anything as lines if they feel weird about jumping over dumbbells that far apart. No injuries please!

Then, using their object height perform:
25/20 jumps (aim to get it done in 1 min) – modify before or after to the rep scheme people think they will be able to hold for the workout.

* Prep as needed for Workout

(20 min.) Perform Workout

 

WARMDOWN

1-2 min. Each side of ankle + foot stretches
1- 2 min. Each side wall facing hip flexor stretch
1 min. Alt. plane crash victim stretch – hold up to 5 sec each side.

5 Rounds

Min 1: 16 Air Squats / Overhead Air Squats
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

 

Scoring

Complete Workout

 

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.


WOD Goal

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

5 Rounds

Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

 

Scoring

Complete Workout

 

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

DB SDHP: Scale further to good-mornings with, or without the DB.

 

WOD Goal 

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.

 

5 Rounds

Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Min 4: Rest

 

Scoring

Complete Workout

 

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

Burpees: Scale the reps to 6 or 7, then to kick-backs.

Row: Reduce calories as needed. Modify to 15 SDHP (65/45 lb.) if needed.

 

WOD Goal 

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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