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26 Jun HOME WOD – Friday 26 June 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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25 Jun HOME WOD – Thursday 25 June 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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24 Jun HOME WOD – Wednesday 24 June 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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23 Jun HOME WOD – Tuesday 23 June 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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22 Jun HOME WOD – Monday 22 June 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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20 Jun HOME WOD – Saturday 21 June 2020

Single unders and step ups will be a slow grind, but consistency will be key. Complete the handstand walks in as few sets as possible, with the overall goal being to complete each round of handstand walking in increments of 25 ft. Proficient athletes will be able to complete this workout in around 12-15 mins. For the majority, we will allow 20 minutes.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

WARMUP

(10-15 min.) Warm-up

30 Single-unders
20 Plank shoulder taps
30 Single-unders- jump laterally/toe-taps
3 Wall Climbs (scale height up wall)
30 Single-unders – jump forward & back/toe-taps
1 Handstand Kick Up + 20 sec hold (scale to wall climb + wall facing hold)
30 Single-unders – backwards/toe-taps
1 Handstand Kick Up + 10 Cherry Pickers (scale to wall facing cherry pickers)
30 Single Leg Jumps – 15 right, 15 left
1 min. Freestanding Kick Ups (scale to handstand kick up against wall or attempts)

 

(10-15 min.) Project Inversion Session #9

Walking on Hands

10 Walk into Wall — Kick up 5-10 m away from wall and Handstand Walk into Wall
Rest
* Scale DOWN to 10 Slow Perfect Wall Climbs, or as Round the World Walks (Box or Pike)
20 Hand Plate Walks — Use 45 lb Plates on either side and walk right hand up, then across to the other side, left hand is up on the other plate
Rest
* Scale UP to Handstand Walking with plates as obstacles
* Scale DOWN to Box or Pike Plate Walks

 

WORKOUT PREP & WORKOUT

* Prep as needed for the workout

(20 min.) Perform workout

 

WARMDOWN

(5 min.) Cool Down

1-2 min. Wall facing stretch
1 min. Each side wall calf stretch

 

150 Toe-taps
150 ft. handstand walk*
50 step ups

 

100 Toe-taps
100 ft. handstand walk
40 step ups

 

50 Toe-taps
50 ft. handstand walk
30 step ups

 

25 single unders
25 ft. handstand walk
20 DB step ups

*If handstand walking is not going to be possible, perform box or pike round the worlds. Reps of 8-10-12-14-16.

 

Scoring

Time to complete workout.

 

Scaling

Handstand walk: can perform less distance (with the goal of completion to be within 4-5 sets), can scale to wall facing lateral handstand walk (against the wall) in increments of 10 feet one way and 10 feet back = 20 feet. Or, perform box/pike round the worlds as suggested in the brief.

Step-ups: choose a weight that will be sets around 10 (minimum) – 20 (maximum) reps at a time, then scale for box height.

If you can’t step UP onto anything, have them perform lunges instead.

Toe-taps: find something to perform lateral jumps over, or perform jumping jacks.

 

WOD Goal

It is beneficial to hit this workout at an 80% pace overall so that you do not trip up on the inversion work. Going at too fast of a pace on the step ups and tightness in your shoulders while jump roping can make the slippery slope of the handstands much more challenging.

Jump roping today is singles, which for some people who are used to doubles, is more challenging to revert back to. Reinforce elbows in, shoulders retracted, butt squeezed, and ankles together on the jump so that you are jumping efficiently.

Choose a step up weight that is light-moderate so that you can stay moving relatively quickly with set rep ranges around 10-20 (max). Reps are one per leg and you can hold the DB (single DB) anyhow.

Single unders and step ups will be a slow grind, but consistency will be key. Complete the handstand walks in as few sets as possible, with the overall goal being to complete each round of handstand walking in increments of 25 ft. Proficient athletes will be able to complete this workout in around 12-15 mins. For the majority, we will allow 20 minutes.

* Most will be performing box/pike round the worlds. Ideally, you should be able to perform your version in 2-3 sets for each round.

 

150 single unders
150 ft. handstand walk
50 Single DB step ups

 

100 single unders
100 ft. handstand walk
40 DB step ups

 

50 single unders
50 ft. handstand walk
30 DB step ups

 

25 single unders
25 ft. handstand walk
20 DB step ups

 

DB: 50/35 lb.

 

Scoring

Time to complete workout.

 

Scaling

Handstand walk: can perform less distance (with the goal of completion to be within 4-5 sets), can scale to wall facing lateral handstand walk (against the wall) in increments of 10 feet one way and 10 feet back = 20 feet. Or, perform box/pike round the worlds as suggested in the brief.

Step-ups: choose a weight that will be sets around 10 (minimum) – 20 (maximum) reps at a time, then scale for box height.

If you can’t step UP onto anything, have them perform lunges instead.

 

WOD Goal

Today’s workout will be a medium to longer grinder in which a shoulder-dominated, technique-oriented movement (handstands) is combined with a heavy leg demand (step ups) and passive shoulder demand (holding DBs), all combined with the jump (legs) and turnover of a jump rope (shoulders.)

It is beneficial to hit this workout at an 80% pace overall so that you do not trip up on the inversion work. Going at too fast of a pace on the step ups and tightness in your shoulders while jump roping can make the slippery slope of the handstands much more challenging.

Jump roping today is singles, which for some people who are used to doubles, is more challenging to revert back to. Reinforce elbows in, shoulders retracted, butt squeezed, and ankles together on the jump so that you are jumping efficiently.

Choose a step up weight that is light-moderate so that you can stay moving relatively quickly with set rep ranges around 10-20 (max). Reps are one per leg and you can hold the DB (single DB) anyhow.

* If handstand walking is not going to be possible, perform box or pike round the worlds. Reps of 8-10-12-14-16.

 

Single unders and step ups will be a slow grind, but consistency will be key. Complete the handstand walks in as few sets as possible, with the overall goal being to complete each round of handstand walking in increments of 25 ft. Proficient athletes will be able to complete this workout in around 12-15 mins. For the majority, we will allow 20 minutes.

* Most will be performing box/pike round the worlds. Ideally, you should be able to perform your version in 2-3 sets for each round.

 

150 single unders
150 ft. handstand walk
50 Single DB step ups

 

100 single unders
100 ft. handstand walk
40 DB step ups

 

50 single unders
50 ft. handstand walk
30 DB step ups

 

25 single unders
25 ft. handstand walk
20 DB step ups

 

DB: 50/35 lb.


Scoring

Time to complete workout.

 

Scaling

Handstand walk: can perform less distance (with the goal of completion to be within 4-5 sets), can scale to wall facing lateral handstand walk (against the wall) in increments of 10 feet one way and 10 feet back = 20 feet. Or, perform box/pike round the worlds as suggested in the brief.

Step-ups: choose a weight that will be sets around 10 (minimum) – 20 (maximum) reps at a time, then scale for box height.

 

WOD Goal

Today’s workout will be a medium to longer grinder in which a shoulder-dominated, technique-oriented movement (handstands) is combined with a heavy leg demand (step ups) and passive shoulder demand (holding DBs), all combined with the jump (legs) and turnover of a jump rope (shoulders.)

It is beneficial to hit this workout at an 80% pace overall so that you do not trip up on the inversion work. Going at too fast of a pace on the step ups and tightness in your shoulders while jump roping can make the slippery slope of the handstands much more challenging.

Jump roping today is singles, which for some people who are used to doubles, is more challenging to revert back to. Reinforce elbows in, shoulders retracted, butt squeezed, and ankles together on the jump so that you are jumping efficiently.

Choose a step up weight that is light-moderate so that you can stay moving relatively quickly with set rep ranges around 10-20 (max). Reps are one per leg and you can hold the DB (single DB) anyhow.

* If handstand walking is not going to be possible, perform box or pike round the worlds. Reps of 8-10-12-14-16.

 

Single unders and step ups will be a slow grind, but consistency will be key. Complete the handstand walks in as few sets as possible, with the overall goal being to complete each round of handstand walking in increments of 25 ft. Proficient athletes will be able to complete this workout in around 12-15 mins. For the majority, we will allow 20 minutes.

* Most will be performing box/pike round the worlds. Ideally, you should be able to perform your version in 2-3 sets for each round.

 

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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19 Jun HOME WOD – Friday 19 June 2020

We want you to get some strength building in today, so we have chosen to do a two part workout with the first part involving skill and strength.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

WARMUP

(5-10 min.) Dynamic Mobility – on the spot if they need to

Regular Bear Crawls
Sumo Squat + Air Squat
Tall Duck Walks
Walking Bird Peckers
Zombie Inchworms
Jiu jitsu drill
Jumping jacks – full ROM

 

WORKOUT PREP & WORKOUT

(10 min.) Review and prep for part 1

Fully and Partially Loaded

With an empty barbell/dumbbell, perform as many reps as needed to have them moving well of;
Clean deadlift – dip shrug – hang muscle clean – hang clean – power clean
Press – push press – push jerk – split jerk

 

Then, perform (still with empty barbell)
2 Power clean + 2 jerk + 2 clean and jerk
2 rounds
* This is to grease the groove of the complex with the empty barbell

 

* Then, have them switch gears to the clean and jerk part

 

(15 min.) Perform part 1

3 Clean and jerk
5-7 rounds
* have them do as many sets as it takes for them to find their max.
* Rest in between as needed.

 

(15 min.) Prep and perform part 2

Get their load down to their working weight and perform;
2 Power clean + 2 jerk + 2 clean and jerk
2 rounds
* If they need to make adjustments, do that now

 

Unloaded

Prep for both parts:

10-8-6-4
Strict sit-up
8-6-4-2
Up and over fence (make it high)
4-3-2-1
Candlestick

 

Perform part 1

Then, perform one round of amrap to prep

 

* Perform workout

 

WARMDOWN

1 min. Each side, pole stretch
10 Down dog to cobra – with pause each rep.
1 min. Each side, supine pigeon

EMOM 7 min.

4-5 Strict Candlesticks to handstand

 

AMRAP 9 min.

Candlesticks
9 Couch anchored Sit-ups
18 High Knees


Scoring

As many rounds and reps as possible for the complex in 9 min.

 

Scaling

Candlestick to handstand: Scale the candlestick as per video recs. Scale the handstand to either a wall walk, or a plank hold.

Sit-ups: Scale to regular sit-ups

High knees; Scale to stepping up and over something high.

 

WOD Goal

We want you to get some strength building in today, so we have chosen to do a two part workout with the first part involving skill and strength. Hold each handstand for upwards of 30 seconds for each rep in the first part.

 

For part 2, even though there is no rule to perform the complex (6 reps) unbroken, the goal should be to be able to for each round. That will be a challenge and some athletes might be able to do that for the full 9 min, but the majority might only be able to hold that for a few rounds. That is ok, do it for as long as you can, even if it means taking a longer break between sets. you shouldn’t do this at the absolute expense of intensity though. What we mean by this is that everyone should be able to get more than 5 rounds during the 9 min. The top athletes will be able to get around 8 or more rounds.

For some of you, it might make more sense to do the first 4 reps unbroken, then do a quick drop and reset for the last 2 reps of the clean and jerk.

EMOM 7 min.

8-10 Power Clean and Split Jerk

 

AMRAP 9 min.

4 DB Power Clean
4 DB Split Jerk
4 DB Clean and Split Jerk


Scoring

1. Score their heaviest set of 3 rep power clean and jerk
2. As many rounds and reps as possible for the complex in 9 min.

 

Scaling

Complex: Reduce the reps per movement down so you are able to perform one round unbroken for at least the first 2-3 rounds.

 

WOD Goal

For part 2, even though there is no rule to perform the complex (6 reps) unbroken, the goal should be to be able to for each round. That will be a challenge and some athletes might be able to do that for the full 9 min, but the majority might only be able to hold that for a few rounds. That is ok, do it for as long as you can, even if it means taking a longer break between sets. you shouldn’t do this at the absolute expense of intensity though. What we mean by this is that everyone should be able to get more than 5 rounds during the 9 min. The top athletes will be able to get around 8 or more rounds.

For some of you, it might make more sense to do the first 4 reps unbroken, then do a quick drop and reset for the last 2 reps of the clean and jerk.

 

The intention is similar in that we will be working technique and efficiency through the clean and jerk. The method is going to be a little different. Slightly more volume given the lower weight. For part one, choose a rep scheme that is challenging and that you can maintain for 7 minutes given your load.

Find a heavy 3 rep Power Clean and Split Jerk

 

AMRAP 9 min.

2 Power Clean
2 Split Jerk
2 Clean and Split Jerk

* use 85% of their 3 rep clean and jerk


Scoring

1. Score their heaviest set of 3 rep power clean and jerk
2. As many rounds and reps as possible for the complex in 9 min.

 

Scaling

Complex: Reduce the percentage down to anywhere between 60-70% from the 3 rep for the complex. you should be able to perform one set of complex unbroken fresh with your chosen load.

 

WOD Goal

We are doubling down on heavy days. Yesterday the focus was on pulling from overhead with the pull-up, and today is about pulling from the ground and pressing overhead. We will be working up to a heavy power clean and jerk, then taking 85-90% of that and having them use that in a 9 minute amrap. The intention is for it to be heavy. The complex isn’t intended to be done unbroken, but it can.

We have chosen a split jerk today since it is rare that we do them in a workout. Today is a great opportunity to spend time under load performing them for reps,

The 3 rep = 3 touch and go reps of clean and jerk. you cannot drop the barbell between reps.

For part 2, the clean and jerk; the clean is taken from the ground.

 

The goal for part 1 is to lift as heavy as you are able to for today. This might not be near your regular 3 rep max, but that is ok since part 2 is being performed relative to your strength for today.

 

For part 2, even though there is no rule to perform the complex (6 reps) unbroken, the goal should be to be able to for each round. That will be a challenge and some athletes might be able to do that for the full 9 min, but the majority might only be able to hold that for a few rounds. That is ok, do it for as long as you can, even if it means taking a longer break between sets. you shouldn’t do this at the absolute expense of intensity though. What we mean by this is that everyone should be able to get more than 5 rounds during the 9 min. The top athletes will be able to get around 8 or more rounds.

For some of you, it might make more sense to do the first 4 reps unbroken, then do a quick drop and reset for the last 2 reps of the clean and jerk.

 

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 Jun HOME WOD – Thursday 18 June 2020

Today, we are going to use the single leg hip extension for some leg strength building. Tomorrow we will focus on strength through the upper body. If 10 reps per side doesn’t illicit a stimulus that enables failure, add more reps.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

WARMUP

(5-10 min.) Warm-up

10-8-6-4-2
T-spine rotation with shoulder rolls
6-point burpees

 

More Shoulder prep

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

 

(10 min.) Project Inversion Session #8

Death by Handstand Hold — In Partners (if not possible, perform as individuals and go as far as they can.)

P1 Performs 10-second Hold
P2 Performs 10-second Hold

Each round, add another 10 seconds. So round 2 they will hold 20 seconds and so on.
* The winner is the person who lasts the longest.
* Scale as previous weeks, but make it slightly easier so that they can go further than 1 minute total hold.
* If one person is better at holding, have the person who has tapped out find a number they can hold (10-30 sec) and have them hold that for the remainder of time their partner is holding.

 

WORKOUT PREP & WORKOUT

Fully Loaded

(10 min.) Pullup Review & Prep Exercises

10-15 sec. hang on bar & torso twist (pronated, REGULAR grip)
Repeat with NARROW grip
10-15 sec. hang on bar & torso twist (supinated, REGULAR grip)
Repeat with NARROW grip
10 Jumping pull-ups
5 x (1 Jumping pull-up + 1 Slow negative)
5 BW Strict pull-ups OR 10 hard Ring Rows

 

Review mixed grips & practice a few reps in both directions.

 

(20 min.) Perform Sets

* Perform 5-10 bodyweight reps then add weight. Use workout mods here.
* Rest 2-3 mins between actual working sets.

 

Partially Loaded and Unloaded

Prep with 5-10 reps on each side. Then start workout and perform finisher.

 

(5 min.) Optional Finisher

10 tempo banded lat pull downs
10 tempo banded face pulls
3 sets – rest as needed between sets

* Tempo is pull, resist the way back in for 3 seconds.
* Use a thin band, no more than 1” thick.
*Place the band high for the lat pull downs and a lower band at eye level for face pulls.

If they have no bands, switch up the finisher to:

30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest
3-5 rounds

 

Single-leg Hip Extensions
10-10-10-10-10


Scoring

Load lifted across all sets.

 

Scaling

Single-leg hip extension: Ideally, you should go to failure on each set. Find a rep scheme that allows this.

 

WOD Goal

Today, we are going to use the single leg hip extension for some leg strength building. Tomorrow we will focus on strength through the upper body. If 10 reps per side doesn’t illicit a stimulus that enables failure, add more reps.

 

The goal is to get to failure on each set. Find some modifications (add reps, take away reps) to achieve this.

 

Bent over DB Row
10-10-10-10-10


Scoring

Load lifted across all sets.

 

Scaling

Bent-over Db row: Ideally, you should go to failure on each set. Find a rep scheme that allows this.

 

WOD Goal

The goal is to get to failure on each set. Find some modifications (add reps, take away reps) to achieve this.

Since you can’t pull from overhead, we will be pulling in the sagittal plane for these athletes today. The rep scheme is 10 reps per side.

 

Weighted Pull-up
3-3-3-3-3-3-3


Scoring

Load lifted across all sets.

 

Scaling

Pull-ups: First, scale to performing 3-5 reps of strict pull-ups per set. If this isn’t possible, have them use a band for today. Further scale to challenging ring rows for sets of 5-7 per set. Athletes can also perform a standing Pullup with a barbell in a J-cup. This is harder to quantify in terms of how much load the athlete is actually performing, so encourage them to do things like use one leg to offset weight rather than two.

 

WOD Goal

Today we are working on single modality strength gymnastics. There are a few ways to attack this workout. If athletes are familiar with your weighted pull-up numbers, have them perform it as a double overhand pronated grip. If this is the first time an athlete is performing a weighted pull-up and you haven’t gone for a heavy set before, have them perform any grip you choose — mixed (reverse), chin up (supinated) or double overhand (pronated). Weights can be placed on a dip belt across the waist, held between the thighs or feet with a DB, or even with a weight vest if weights are removable and can be counted.

As today’s workout focuses on gymnastic strength, we will also include a short optional finisher at the end in case any of your classes want to get a bit sweaty. 🙂

 

The goal is to find a heavy set of 3 and hold this load across all 7 sets. This will be challenging for most! Make sure people are resting so you can go full ROM without craning your neck to achieve the rep at the top. A proper rest also ensures that you can keep a better retracted position at the bottom without losing 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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17 Jun HOME WOD – Wednesday 17 June 2020

You have another day of running ahead of you. If you want, you could perform a form of jumping or step-ups instead. If you think you will be getting longer than 1 minute rest, increase either the squat or running volume per round.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 


 

Daily Board

 

 

 

WARMUP

(20-25 min.) Bullet Proof Hips Warm-up – from Active Life Rx’d

 

Warm-up with:

Side Shuffles: 10 x 10-m
Banded Posterior Hip Distraction: 2 minutes each leg
Lateral Leg Swings: x 10 each leg
2 rounds

 

Accessory Work:

Box Step Ups: 3 x 8 each leg while holding light KBs or DBs in both hands, increase to heavy weight by the last set. The box height should be above your knee if capable. You can scale down if needed, but still aim to challenge yourself. (6 sets total)

 

* In between sets, perform 5-10 reps each side of ankle stretch drill.

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

 

(10 min.) Review and prep for the back squat

As a group, review the back squat with the empty barbell/dumbbell as;
5 x 1 back squat + 5 sec. pause at the bottom
5 x 5 sec. descent back squat (take 5 sec. to get to the bottom of the squat) – fast ascent
5 x Back squats

 

Then, perform;
2 x 10 Back squats
* The second set should be at their working weight.

 

Unloaded

20 High Knees
20 Samson Stretch + Lunge
10 Long Lunges
10 Bootstrap squats
10 Alt. Warrior stretch.
10 Dynamic Frog stretches

 

Everyone

(5 min.) Prep for the workout

With their workout weight, perform;
10 Back Squats + 50 m barbell/dumbbell walk

 

UL: 30 Air Squats + 100-m run.

 

* rest as needed before starting

(15 min.) Perform workout

 

5 rounds

50 Air Squat
100-m Run
Perform one round every 3 min.


Scoring

Time taken to complete the workout

 

Scaling

Air squat: Increase or reduce the reps as needed.

Run: Increase the distance as needed, or switch for a jumping movement instead.

 

WOD Goal

You have another day of running ahead of you. If you want, you could perform a form of jumping or step-ups instead. If you think you will be getting longer than 1 minute rest, increase either the squat or running volume per round.

 

We want the goal to be to do each round as quickly as you can. The quicker you get through both movements, the quicker you get to put the load down and spend the remaining time recovering.

Each round should take about 90 seconds – 2 minutes. On the quicker side for the earlier rounds and a little longer for the later rounds.

If you don’t think you can move fast during the squats for 25 reps with the load prescribed, you should scale today. This isn’t a workout to try to do the load because it seems like it isn’t heavy. Maybe it isn’t for 10 reps, but 25 is a lot! Unbroken each round is the goal.

5 rounds

50 back squat
100-m DB Carry on back
Perform one round every 3 min.


Scoring

Time taken to complete the workout

 

Scaling

Back squat: Add load and perform a front squat as needed.

Carry: Add load and perform farmers carry as needed.

 

WOD Goal

We want the goal to be to do each round as quickly as you can. The quicker you get through both movements, the quicker you get to put the load down and spend the remaining time recovering.

Each round should take about 90 seconds – 2 minutes. On the quicker side for the earlier rounds and a little longer for the later rounds.

If you don’t think you can move fast during the squats for 25 reps with the load prescribed, you should scale today. This isn’t a workout to try to do the load because it seems like it isn’t heavy. Maybe it isn’t for 10 reps, but 25 is a lot! Unbroken each round is the goal.

The carry won’t feel that bad for the first few rounds, but once you are fatigued, holding that barbell up there after their squats will start to get uncomfortable!.

 

5 rounds

25 back squat (115/75 lb.)
100-m barbell walk (on back)
Perform one round every 3 min.


Scoring

Time taken to complete the workout

 

Scaling

Back squat: Reduce the load as needed.

Carry: Reduce the load as needed, perform on the spot march or hold as needed.

 

WOD Goal

We want the goal to be to do each round as quickly as you can. The quicker you get through both movements, the quicker you get to put the load down and spend the remaining time recovering.

Each round should take about 90 seconds – 2 minutes. On the quicker side for the earlier rounds and a little longer for the later rounds.

If you don’t think you can move fast during the squats for 25 reps with the load prescribed, you should scale today. This isn’t a workout to try to do the load because it seems like it isn’t heavy. Maybe it isn’t for 10 reps, but 25 is a lot! Unbroken each round is the goal.

The carry won’t feel that bad for the first few rounds, but once you are fatigued, holding that barbell up there after their squats will start to get uncomfortable!

 

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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16 Jun HOME WOD – Tuesday 16 June 2020

This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

WARMUP

(10 min.) In Partners with a light MB (if partners not possible, use a wall/ground.)

Run 400 m passing MB
20 Quick Fire Chest Passes – sub for push-ups
20 Quick Fire Side Passes (10 each side) – sub for russian twists
10 Over the Head Backwards Toss – Take a bigger distance between each other, face the opposite direction and throw behind the head from a squat to jump position – sub for glute bridges
10 Over the Head Forwards Toss – They may need to be a little closer to each other for this version. Go from a Squat to Throw – sub for good-mornings
10 Over the Head Slams – Get closer still and slam the ball into the ground to partner – sub for mountain climbers
Run 400 m

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

 

(10-15 min) Review and prep barbell/dumbbell movements

With an empty barbell/dumbbell review movements as;
Deadlift – hang power snatch – overhead squat – hang squat snatch – squat snatch
* Perform as many reps as needed for them to be moving well

 

Then, perform;
3 x 6 Hang power snatch
2 x 5 Hang squat snatch
2 x 4 Squat snatch
* For each movement, have the last round be done at their working weight, then use that load for their first set of the next movement sets.
* Then, get the load down to their hang power snatch load for the start of the workout

 

(10 min.) Prep bodyweight movements

 

Fully Loaded

10 Jumping pull-ups – don’t worry too much about the right height bar, just get them jumping and pulling somehow.
10 Kipping swings
5 x kick up into handstand hold

 

5 Strict pull-up or scale to jump to negative
5 Strict toes to bar or scale to attempts
5 Strict HSPU or 5 x negative lowers. Come down after each attempt.

 

5 Chest-to-bar Pull-ups or workout mod.
5 Toes-to-bar OR their workout mod.
5 HSPU or their workout mod.

 

Partially Loaded

5 x 6 point burpees
6 DB push-ups
5 kick up to handstand hold – scale to plank holds
5 strict sit-up
5 DB burpee
5 Wall lying hands-to-toes

 

Fully Loaded (prep for workout)

5 x 6 point burpees
5 burpees
10 Strict Sit-ups
5 4-point heel taps
10 Air squats
10 Alt. cossack squats.

 

* Prep for the workout as needed.

(20 min.) Perform workout

 

24-20-16-12-8-4

4-point Heel Taps
Burpees
Alt. Cossack Squats

 

1 Mile run


Scoring

Time taken to complete workout

 

Scaling

Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
Heel taps: Reduce the reps as needed. Lower the height of the object. Modify to a bent knee crunch instead.

 

WOD Goal

Instead of trying to retain a similar stimulus, we have mixed it up for you and have created a completely different workout. It still includes the 1 mile run though! 😉
For the heel taps, place two objects beside each other and heel tap over both there and back = 1 rep.

12-11-10-9-8
DB Alt. Hang Power Snatch
6-5-4-3-2-1
DB Burpees

 

12-11-10-9-8
SA. Alt. DB Hang Squat Snatch
Lying Wall Hands-to-toes

 

12-11-10-9-8
Alt. Squat Snatch
6-5-3-2-1
Strict Handstand Pushup

 

1 Mile run

 


Scoring

Time taken to complete workout

 

Scaling

Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
DB movements: Depending on the load of your dumbbell, modify the squat snatch to a power + front squat. Reduce the reps if You are unable to cycle the recommended reps.

 

WOD Goal

This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉
We have used three weightlifting/gymnastics couplets for the bulk of the workout, and ended with a monostructural bomb, aka a 1 mile run (1.6 k). We added the run because it compliments this workout so well, and we wanted to add that component to it. The loading decreases with each couplet. For each movement the loads are intended to be light-moderate, given the low volume.

NOTE: You perform the rep scheme 6-5-4-3-2-1 of each couplet first before moving on to the next couplet. There is no rest between the three couplets and You need to use the same barbell for all three barbell movements. You should have your weights ready to add on close to your barbells.
* If changing of weights is not possible between couplets, choose one load (most likely the middle couplet load) and stick with this for all three couplets. Adjust the volume up or down as needed.
* For PL, we have doubled the reps and adjusted some movements to fit in with the intended stimulus.

 

The goal is to be able to perform everything unbroken and relatively quickly. It should take you no longer than 10 minutes to get through the movement portion of the workout. You should start out with the pace You think You can hold across all the movements. Naturally, the first few movements will be done a little quicker while You are fresh, but You should try to keep everything in check during these initial rounds. Your breathing, being efficient with your barbell/dumbbell cycling, transitions etc. You shouldn’t need to rest much, if at all during the workout.
For people who will need to break the movements up but still go rx’d, that is ok. Do everything unbroken for as long as possible. You will most likely start breaking things up during the squat snatch/hspu couplet if You start fatiguing. Scale the movements as needed below.

You shouldn’t perform the couplets with the goal of leaving a lot in the tank for the run. You should have it in the back of your mind that You are running at the end and not kill yourselves, but You shouldn’t be so conservative that You can run fast. The mile run will be a brutal transition from the weightlifting/gymnastics. Your legs will feel heavy and your breathing shallow. Have you take the first part of the run to get some of your breathing back (this might never happen!) and for your legs to get used to your running gait. It isn’t going to be a comfortable mile, but You should make sure You don’t just give up once You start running. Aim to finish as strong as You can.
Goal times should be around 16-18 minutes, allowing up to 20 minutes to complete.

6-5-4-3-2-1
Hang Power Snatch (135/95 lb.)
Chest-to-bar Pull-up

 

6-5-4-3-2-1
Hang Squat Snatch (115/75 lb.)
Toe-to-bar

 

6-5-4-3-2-1
Squat Snatch (95/65 lb.)
Strict Handstand Pushup

 

1 mile run


Scoring

Time taken to complete workout

 

Scaling

Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
All weightlifting movements: Scale load as needed
Hang squat snatch and squat snatch: Scale to a power snatch + overhead squat, or to a power snatch.
Chest to bar pullup: Scale to a regular pullup, then to 2 x jumping chest to bar pullups. No bands today.
Toes to bar: Scale to wall lying hands-to-toes as needed. If You can perform toes to bar in singles with quick breaks, then You should try the rx’d version. Otherwise, scale as needed.

 

WOD Goal

This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉
We have used three weightlifting/gymnastics couplets for the bulk of the workout, and ended with a monostructural bomb, aka a 1 mile run (1.6 k). We added the run because it compliments this workout so well, and we wanted to add that component to it. The loading decreases with each couplet. For each movement the loads are intended to be light-moderate, given the low volume.

NOTE: You perform the rep scheme 6-5-4-3-2-1 of each couplet first before moving on to the next couplet. There is no rest between the three couplets and You need to use the same barbell for all three barbell movements. You should have your weights ready to add on close to your barbells.
* If changing of weights is not possible between couplets, choose one load (most likely the middle couplet load) and stick with this for all three couplets. Adjust the volume up or down as needed.
* For PL, we have doubled the reps and adjusted some movements to fit in with the intended stimulus.

 

The goal is to be able to perform everything unbroken and relatively quickly. It should take you no longer than 10 minutes to get through the movement portion of the workout. You should start out with the pace You think You can hold across all the movements. Naturally, the first few movements will be done a little quicker while You are fresh, but You should try to keep everything in check during these initial rounds. Your breathing, being efficient with your barbell/dumbbell cycling, transitions etc. You shouldn’t need to rest much, if at all during the workout.
For people who will need to break the movements up but still go rx’d, that is ok. Do everything unbroken for as long as possible. You will most likely start breaking things up during the squat snatch/hspu couplet if You start fatiguing. Scale the movements as needed below.

You shouldn’t perform the couplets with the goal of leaving a lot in the tank for the run. You should have it in the back of your mind that You are running at the end and not kill yourselves, but You shouldn’t be so conservative that You can run fast. The mile run will be a brutal transition from the weightlifting/gymnastics. Your legs will feel heavy and your breathing shallow. Have you take the first part of the run to get some of your breathing back (this might never happen!) and for your legs to get used to your running gait. It isn’t going to be a comfortable mile, but You should make sure You don’t just give up once You start running. Aim to finish as strong as You can.
Goal times should be around 16-18 minutes, allowing up to 20 minutes to complete.

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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