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04 May HOME WOD – Monday 4 May 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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02 May HOME WOD – Saturday 2 May 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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01 May HOME WOD – Friday 1 May 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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30 Apr HOME WOD – Thursday 30 April 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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29 Apr HOME WOD – Wednesday 29 April 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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28 Apr HOME WOD – Tuesday 28 April 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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27 Apr HOME WOD – Monday 27 April 2020

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Happy Freedom Day

 

WOD Design and Logistics

Today, we all squat! In some capacity. Our Fully Loaded athletes will have an opportunity to go as heavy as possible across the 10 sets of 5. Our Partially Loaded athletes will be working more on volume at a light-moderate load, and our Unloaded athletes will be working on strength endurance in the bottom of the squat in addition to also racking up some volume. For these athletes, we have added a double Tabata.

 

We will kick today off with the first session of our squat better project. First some mobilising, then a quick test. How strong are you in the bottom of your squat? We will retest this at the end of the month.

 

We also have a little finisher in store. We usually mark these as optional, (which it still is), but things are weird right now, so a little extra working out might be fun 😉

 

How it works is they perform 1 rep of the first movement, then 10 of the second. Then, 2 of the first and 9 of the second, and so on…. For the PL folk, hold the DB anyway.

 

WARMUP

(5-10 min.) With a light Plate, DB, object (literally anything!), perform 10 or so reps of each:

Toe-taps
Lateral toe-taps
360 Toe-taps – 5 each direction
Lateral jump-overs
Kick-back + toe-tap
Object squats
Steering wheel turns
OH squats with object
* keep them moving through the first 6 movements quickly without a lot of rest. Slow down the Squatting pieces and coach them through a little more if needed.

 

(10 min.) Squat Better Project Session #1

2 rounds

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

Then,
Test: Bottom of Squat Hold.
* How long can they perform this in a perfect position?
* No slouching or relaxing in the bottom.

 

WORKOUT PREP & WORKOUT

(15 min.) Review and Prep for Front Squats – Fully Loaded and Partially Loaded

With a PVC/empty barbell or single DB, review the Front Squat.
Keep them at the bottom and make them work hard to get their elbows high and their chests up. Perform some sots press from the front rack (a lot of people won’t be able to do this, but challenge them). Do this for 5 or so reps – using it as an opportunity to get some mobility work in at the bottom.

 

Then, perform;

First 2 min: 7 reps plus 3 sec. pause at the bottom each rep
Second 2 min: 5 reps plus 3 sec pause at the bottom each rep
Third 2 min: 3 reps plus 3 sec pause at the bottom each rep
Fourth and fifth 2 min: 3 reps (no pause)

For Fully Loaded:
* Add load each round
* The last set of 3 should be just under, or at their first set starting weight.

For Partially Loaded:
* Add the second DB for the last three rounds
* Only perform the first 2-3 sets, then have them do the last set with 10-12 reps and decide on a rep scheme.

 

Unloaded

(5-10 min.) Prep for workout

Have them perform a quick:
20 sec on/10 sec off – Air Squats for 4 rounds.

Rest as needed, then start the workout.
* Or, if you want everyone to start together, have them continue to prep with some flow work.

 

* Prep as needed for Workout

(10 min.) Perform workout

(5-10 min.) Prep and perform finisher

2 Rounds

Tabata (20 seconds work, 10 seconds rest)

Air Squats

 

Rest 2 min.

 

Finisher

1-10
Strict Sit-ups
10-1
Push-ups

 

Scoring

Score lowest round of Tabata

EMOM 10 min.

10-12 DB Front Squat

 

Finisher

1-10
DB Sit-ups
10-1
Rolling Pistols

 

Scoring

Load used for all 10 rounds.

EMOM 10 min.

5 Front Squat

Finisher

1-10
Barbell Roll-outs
10-1
Rolling Pistols

 

Scoring

Load used for all 10 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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25 Apr HOME WOD – Saturday 25 April 2020

There is no video today, it’s that simple! Check out the board and detail below and rock it!:-)

Send photos or videos of your workout to www.facebook.com/crossfitplett or #crossfitplett on Instagram.

 

WOD GOALWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY
 Fully and Partially Loaded: The goal for today is to stay moving the whole time. And to run hard! Run, then do some dumbbell movements, repeat….. The load will start to feel heavy during the middle set of the man-makers, but everything before that should be able to be done relatively quickly and unbroken.

Because of the chipper style for the dumbbell movements, nothing will compound on each other too much, allowing you to keep moving. The bottleneck will be the 25 man-makers. That is technically 4 movements per 1 rep, so, 100 total reps. This alone will take you upwards of 3 minutes.

Remember, make the workout about the runs! Run hard and hang on with whatever is left inside the gym. Even if that means breaking the movements up a little more, we want you to push the runs!

We have allowed 20 min. to get the workout done today. Some of you will take a bit quicker than that, but, ideally keeping it under 20 minutes is the goal.

 

Unloaded: Still make it about the runs! Run hard and get the bodyweight movements done as quickly as possible while managing the fatigue that will start to set in. We opted for two sets of burpees today. Keeping it simple and effective.

Some of you will most likely be able to keep the workout under 15 minutes today.

 

WARM-UP

5 – 10 MINS

Skip, shuttle Run, object step ups (5 min)
Samson lunges
Butt kickers
Toe walking/heel walking
Karaoke drills

 

WORKOUT PREP & WORKOUT

(10 min.) Running Prep

Jog 50 m – Run 50 m moderate – walk back
2 rounds
Run 100 m moderate – Run 100 m hard – walk back
2 Rounds
Run 200 m Hard-Sprint – walk back
1 round
* Rest is the walking back
* Make sure people are warm before they start sprinting

 

Fully and Partially Loaded

(10 min.) Dumbbell Movement Prep

With a light set of Dumbbells, as a group have them perform;
6 DB Push-ups + 6 Db Burpee

Then, with a box (without dumbbells) perform 10 Step-ups, then add the Dumbbells and perform another 8-10.

Then, lastly, perform 3 total man-makers.

 

Unloaded

With a box perform 10 stationary step-ups, then perform 5 burpee step-ups.

Then, separately – 5 burpees + 10 step-ups.

* Prep as needed for Workout

(20 min.) Perform the workout

 

WARMDOWN

1 min. Each side pigeon plus reach forward with body and arms
1 min. Each side Hamstring stretch

Run 400 m
25 Burpees
Run 400 m
25 Object Step-ups
Run 400 m
25 Burpees
Run 400m

 

Scoring

Time to complete the workout

 

Scaling

Run: Scale to 100 toe-taps if needed.

Burpees: Scale to kick-backs.

Step-ups: Find something to step UP onto, or over.

Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders)
Run 400 m
25 Man-makers
Run 400m

 

Scoring

Time to complete the workout

 

Scaling

Run: Scale the distance per round if needed. Scale to 100 double-under per round if needed.

Burpees: Omit the dumbbells if you need to.

Step-ups: Scale to one db, then none.
* For PL, find something to step UP onto, or over.

Man-makers: Scale to one db, alternating every 5 reps.

Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders) – 24/20 in.
Run 400 m
25 Man-makers
Run 400m

 

Scoring

Time to complete the workout

 

Scaling

Run: Scale the distance per round if needed. Scale to 100 double-under per round if needed.

Burpees: Omit the dumbbells if you need to.

Step-ups: Scale to one db, then none.
* For PL, find something to step UP onto, or over.

Man-makers: Scale to one db, alternating every 5 reps.

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 Apr HOME WOD – Friday 24 April 2020

WOD Goal

Fully Loaded: We want you to find the appropriate load for you. It is prescribed as ¾ body weight, but that might be too heavy for some of you. The goal is to be able to perform all 15 reps unbroken with it feeling really awful around rep 9 or 10. After round 1, you won’t be fresh, so the load will feel even heavier still.

You should have roughly 2-3 min. left to perform the wall balls or muscle-ups. It will feel like a long time, especially as you start to fatigue. The goal should be to average around 25+ wall balls in sets of 10 + for the first round and maybe set of 8+ for the second round. At least 5+ Muscle Ups per round. Anything less for the muscle-ups, think about scaling.

Partially Loaded: You should also have around 2-3 min. Left to perform the slams and clusters since the loading is lighter. If 20 reps unbroken seems too light, you can have you use two dumbbells resting on your upper back. Like a front squat rack but way higher with elbows pointing high.

For both movements shoot for 20 + each round. Most likely a little higher for the slams, with the last round of clusters seeing a slight decline, given the accumulated fatigue over the 6 rounds.

Unloaded: The 12 over-unders will take most people over 1 minute, leaving roughly the same amount of time as the other two tracks to perform the other movements. The jumping lunges will get spicy fast and you will need to break these up into chunks. Perform a set, rest. Perform a set, rest. Performing large amounts of these unbroken is really hard! For the wall squat hold, the goal is to hold for as long as possible within each round. You might want to take the last 10-20 sec before the end of the time to shake the legs out and get ready to squat again, otherwise your legs may not cooperate going straight into the over-unders!

Have you shoot for 40+ jumping lunges per round.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board. Scaling options are in red.

 

 

 

 

 

WARMUP

(10-15 min.) Dynamic warm-up

2-3 Rounds

5-10 reps long lunge sequence
10 x Single leg bridge ups
5-10 alt.Warrior stretch
Wall squats

 

WORKOUT PREP & WORKOUT

(20 min.) Prep for the workout

 

Fully Loaded

(10 min.) Back Squat prep

10 reps with an empty barbell – pause at the bottom for 3 sec. after every 2 reps
8 reps – pause at the bottom for 5 sec. after every 2 reps
6 reps – no pause
2-3 x 4 reps back squat
* The second set of 4 should be done at their working weight.

 

(10 min.) Bar muscle-up prep

BIG Kips – The kip needs to be bigger than a pullup kip
Big Kip + Pulling down on the bar in the back swing
Pulling Knees up, or popping the hips
Full movement QUICK SCALE: Have people do the progressions up until here and then have them work their workout modification.
Finish off with 2-3 Reps of their workout modification

 

Partially Loaded

(10 min.) Back Squat prep

10 reps with no load – pause at the bottom for 3 sec. For every rep
8 reps with no load – pause at the bottom for 5 sec. after every 2 reps
6 reps with dumbbell – pause every second rep
2-3 x 4 reps with their workout load.

 

(5 min.) Slam and cluster prep

30 sec. Db slams
30 sec. Rest
30 sec. Clusters
30 sec. Rest

 

Unloaded

(5-10 min.) Find something to step-up onto. Or use your over-under set up and step over this.

10 Step-ups
10 Lateral Step-ups – each side
5 Jump overs
5 Jump over, crawl under (full movement)

 

(5-10 min.) Prep

4 Lunges + 4 jumping lunges
30 sec. Wall squat
2 rounds

* Prep as needed for workout

(20 min.) Perform the workout

6 rounds

12 Over-unders
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Jumping Lunges
Rnd 2, 4 and 6: Hold Wall Squat

 

Scoring

Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.

6 rounds

20 DB Back Squat (50/35 lb.)
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Db Slams
Rnd 2, 4 and 6: Single DB Cluster

 

Scoring

Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.

6 rounds

15 Back Squat at 3/4 Body weight
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2, 4 and 6: Wall Ball (20/14 lb.)

 

Scoring

Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.

 

 

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 Apr HOME WOD – Thursday 23 April 2020

WOD DESIGN

Fully Loaded

Yesterday we took a break from weightlifting and overhead movements. Today is about focusing on technique and getting some time under tension overhead for all three pressing movements.

Partially Loaded

We have increased the overall volume to each set for you. The design is still to go unbroken. Also, If the dumbbells are heavy enough to feel challenged by less reps, do that. But most people won’t have heavy enough dumbbells for this.

Unloaded

We got inverted a few days ago. The focus is different today. This is an opportunity to practice and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board. Scaling options are in red.

 

 

 

 

 

WARMUP

(5 min.) Warm-up

10-8-6-4-2
T-spine rotation with shoulder rolls
6-point burpees
Air squat to up and over the fence

 

(5 min.) More Shoulder prep

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

 

WORKOUT PREP & WORKOUT

(10 min.) Review and Prep for Pressing

 

Fully and Partially Loaded

With a PVC/Barbell/DB (use one here), quickly review the Press – Push Press and Push Jerk. Get them moving well through all the positions. Spend some more time on the Push Jerk if needed.

Then, perform 3 rounds of the complex to work up to their first set:
1 Press + 2 Push Press + 3 Push Jerk
* Increase the load each time for FL to get to their starting weight.
* For PL, use this to find what version they will use and if they need to add more reps, take one DB away etc.

 

Unloaded

Perform the following:

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

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

 

(20-25 min.) Perform Lifting/Getting inverted portion.

* Perform a set every 3-4 min. (less rest in the earlier rounds and more rest in the later rounds)

 

(10 min.) Perform Finisher

* Take a few minutes to prep and then get straight into it!

We got inverted a few days ago. The focus is different today. This is an opportunity to practice and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.

For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.

 

7 Rounds

1 Strict HSPU
2 Kipping HSPU
Max Unbroken Handstand Hold
Rest

Finisher
Death by Kick-sits

 

Scoring

Part 1: Score all 7 rounds for load

* Unloaded the score is the length of the handstand hold.

Part 2: Score total reps. So if they make it to round 10, their score would be 55 reps.

 

WOD Goal

Unloaded: This is going to be a challenge for you to perform unbroken, or at all. So, be loose on the guidelines and then continue to modify from there. For those not wanting to get inverted, perform this instead:

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

For the finisher, a good goal would be to reach the set of 10-12 reps.

Scaling

Unloaded

Complex: Either use the option above in the goal section, or scale it as:
2 negative strict lowers
4 wall climbs – as high as possible
Max handstand hold – scale to a pike handstand hold.

Kick-sits: Scale to an emom of 15 sec. Supine plank + 15 sec. On the spot bear crawls/marches. Go for up to 5-6 minutes.

We have increased the overall volume to each set for you. The design is still to go unbroken. Also, If the dumbbells are heavy enough to feel challenged by less reps, do that. But most people won’t have heavy enough dumbbells for this.

The death by Single Arm. DB high pull is similar to the strict pull-ups in that the movement is limited by strength through this range and doesn’t allow additional hip power to decrease the difficulty. It isn’t a SDHP, but a strict standing high pull. For this, you add two reps every minute, on each side.

 

7 Rounds

2 SA. DB Press
4 SA. DB Push Press
6 SA. DB Push Jerk

* Holding two DB’s.

 

Finisher
Death by SA. DB High Pull

 

Scoring

Part 1: Score all 7 rounds for load

* Unloaded the score is the length of the handstand hold.

Part 2: Score total reps. So if they make it to round 10, their score would be 55 reps.

We got inverted a few days ago. The focus is different today. This is an opportunity to practise and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.

For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.

 

7 Rounds

1 Press
2 Push Press
3 Push Jerk

* Not For Time

 

Finisher
Death by Strict Pull-ups

 

Scoring

Part 1: Score all 7 rounds for load

* Unloaded the score is the length of the handstand hold.

Part 2: Score total reps. So if they make it to round 10, their score would be 55 reps.

 

 

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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