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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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22 Apr HOME WOD – Wednesday 22 April 2020

WOD Goal:

The goal is to do as many reps as possible across the whole workout. So, you should think about how best you can utilise your energy across the 16 min. Each movement is different enough that we think the best method is to go as hard as you can every 20 sec. You may start fatiguing a little, but you should still be able to hold the same number of reps each time for each movement. That is the beauty of Tabata, the work/rest ratio is such that you can maintain a high intensity for an extended period of time. If you start to fatigue to the point that everything starts to slow down, then you have just learnt where your threshold is and that is a great lesson to learn at some point. We just don’t want people being too conservative.

 

Both jump-overs will be the most time consuming movement for some people, especially in the Fully Loaded track, but top performers can move pretty quickly and you would probably perform around 5-6 reps per round. Most people should aim for 4-5 per round (20 sec). Add a few reps on there for the Partially Loaded and the UnLoaded track, since you only need to jump over an object and not on and over. Everyone should aim to get upwards of 7 reps of sit-ups per round.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board. Scaling options are in red.

 

 

 

 

 

WARMUP

Quick Ninja flow
Inchworms
Walking/Standing pigeon
Sumo Squats
Hamstring toe touch string
Rotational planks
Samson stretch

 

(5-10 min.) Get-up drills to get bouncy

Rnd1-
Lie on the ground (belly down), when the coach calls 3,2,1 go, they jump up and run 25-50 ft. – If they have no space, have them jump up and instead of run, perform 10 air squats.
* Repeat again with the following positions/movements
Rnd 2-
Lie on back, feet facing the way they are going to run, jump up and run 25-50 ft, perform bear crawls back – or on spot
Rnd 3-
Sit Cross Legged facing the way they are going to run, perform long lateral lunges back
Rnd 4-
Sit on knees and Jump to feet on GO, perform straight legged Bear Crawls back
* Add more rounds if you like…

 

WORKOUT PREP & WORKOUT

(10 min.) Review and Prep for Workout

* As a group, go through each movement and their modifications.

Then, if needed, have them perform 4-6 reps of both box/object jump movements at the height they will do for the workout.

* Prep as needed for the Workout.

(16-20 min.) Perform Workout

 

WARMDOWN

Take a 200m walk/jog then perform Down Dog alternating with Cobra position for 5-6 rotations, holding each position for 5-10 sec and pushing into the stretch a little further each time.

TABATA (20 seconds work, 10 seconds off, 4 minutes)
Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs

 

Scoring

Total reps. Add ALL reps from each movement together to get one score.

* Performing the L-Sit doesn’t count as any reps, BUT if people need to break it up at all during the 20 sec efforts, they need to take away 3 reps from their total score each time they break.

 

For the object jump-overs, find something that is challenging in height but something you can keep moving for 20 seconds on.

For the L-sits, use something that has enough height (two tables pushed close) for your feet to clear the ground.

TABATA (20 seconds work, 10 seconds off, 4 minutes)
Lateral Object Jump Overs
DB L-Sit
Sit-ups
Object Jump Overs

 

Scoring

Total reps. Add ALL reps from each movement together to get one score.
* Performing the L-Sit doesn’t count as any reps, BUT if people need to break it up at all during the 20 sec efforts, they need to take away 3 reps from their total score each time they break.

 

For the object jump-overs, find something that is challenging in height but something you can keep moving for 20 seconds on.

For the L-sits, use something that has enough height (two tables pushed close) for your feet to clear the ground.

 

TABATA (20 seconds work, 10 seconds off, 4 minutes)
Lateral Box Jump Overs (20 in.)
Ring L-Sit
Sit-ups
Box Jump Overs (20 in.)

 

Scoring

Total reps. Add ALL reps from each movement together to get one score.
* Performing the L-Sit doesn’t count as any reps, BUT if people need to break it up at all during the 20 sec efforts, they need to take away 3 reps from their total score each time they break.

Fully Loaded

The lateral Box Jump Overs can be performed as one jump over the box, or jump on then over the box (much safer). You need to be two foot take offs and landing. Use the same height for both the lateral jumps and the forward facing jumps.

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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21 Apr HOME WOD – Tuesday 21 April 2020

WOD Goal

Fully Loaded: The load is intended to be really heavy. Doing the sets of hang squat snatch + OH squats unbroken will be really challenging for most you. Some of you stronger athletes may be able to do your first round unbroken, but might have trouble with the rest. A reasonable amount of breaking up would be doing all the hang squat snatches unbroken, then all the OH squats unbroken. If you start off with doing sets of 1 rep at a time, the load is too heavy. Scale as needed.

Partially Loaded: Both dumbbell movements today can be awkward if you lack the ROM to move easily through the positions. This may slow you down a little. That is ok. Today is about being a little awkward, heavy feeling and hard on the shoulders.

FL and PL: Top performers, those who are able to move through each round without much breaking up of sets will be able to perform the workout around 15 min. Allow up to 20 min for most you to complete. Intensity will be relative today, given how heavy the load is for you. We are ok for you to be a little slower and struggle through today. The workout is as much a mental challenge as it is physical.

The handstand push-ups might start feeling a little harder than normal, given the high shoulder volume this workout demands. Ideally unbroken sets would be great, but after round 1, you will most likely be breaking you up two or even three times. That is fine. If you are starting out with sets lower than 3, then you should scale the movement.

Unloaded: The HSPU will be the limiting factor here today. Make sure you find a modification that will really challenge you and make you break these up into sets of roughly 3-4. The other two movements should be done quickly and unbroken. Your total time (for 5 rounds) will be around 12-14 minutes.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board. Scaling options are in red.

 

 

 

 

WARMUP

(10 min.) Running warm-up

Run 400 m together with 1 PVC OR broomstick
At 100 m, perform
10 Overhead squats
At 200 m perform;
10 Hang power snatch
At 300 m perform;
10 Snatch grip deadlifts
At 400 m perform;
10 Sots press

 

(5-10 min.) Inverted Prep

2 x 30 sec. Handstand hold – 30sec rest QUICK SCALE Walk hands up wall or hold a pike push-up position
* Make the second hold a little harder (if it wasn’t challenging) – face the wall, freestanding….
2 x 15 sec. of shoulder shrugs while in handstand hold – 15 sec rest
2 x 30 sec. slow negative lowers – 30 sec. rest QUICK SCALE Use abmats or perform 30 sec of slow controlled pike push-ups

 

WORKOUT PREP & WORKOUT

(10-20 min.) Review movements and prep for workout

 

Fully and Partially Loaded

Review snatch/OH squat with a PVC/broomstick and/or empty barbell/one db.

Work these positions;
Snatch balance – hang power snatch – hang squat snatch
* Do as many reps as needed to have them moving well in each position.
* Go over how to cycle a heavy load in the hang position.

Then, prep with:

2 x 3 Hang Squat Snatch + 4 OH Squat

2 x 2 Hang Squat Snatch + 3 OH Squat
+ 5 Kipping HSPU between each set – use workout modification here.

* Aim for each set to be unbroken.
* Add load each set
* The last set should be done at their working weight for FL.

 

Unloaded

8-6-4-2
Handstand Push-up – use mod here.
Get down/up (total reps)
10 Air squats between each set

 

* Prep as needed for the Workout

(20 min.) Perform workout

5 Rounds

Plank Get-down/ups
24 Air Squats
9 Handstand Push-up

 

Scoring

Time to complete the workout

 

5 Rounds

6 SA DB Hang Squat Snatch (50/35 lb.)
12 SA OH Squat
9 Handstand Push-up

 

Scoring

Time to complete the workout

 

5 Rounds

3 Hang Squat Snatch (heavy)
6 OH Squat
9 Handstand Push-up

 

Scoring

Time to complete the workout

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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20 Apr HOME WOD – Monday 20 April 2020

A short AMRAP today to kick off the week. Monostructural combined with light lifting with low reps, calls for some high intensity! Since it is a short workout, we will spend some time in the prep piece working up to a moderately heavy load with the deadlift/hang power clean complex while working on some holds in that position. Getting some static work done with a moderate load is a good opportunity to build some strength through those movements and positions.

 

WOD Goal

 

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

For those who struggle with stringing double-unders together, have them either count your attempts or substitute for singles. The aim is to be able to keep your DU sets short and under 15 sec, if it is taking them over 30 sec to do 20 DU, scale appropriately to match the stimulus.

Unloaded: Each round should take roughly the same as the above tracks, with maybe a little more time for those leg raises. The difference being you should be able to maintain the same speed across the workout, so have them shoot for 7+ rounds.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board. Scaling options are in red.

 

 

 

 

 

WARMUP

(10 min.) Warm-up with some circle running

If they have space, run around in a circle, if they don’t, have them jog on the spot.
Then, on your call, have them perform one of the movements below until you tell them to switch/go back to jogging. Switch it up and make sure you hit all the movements a few times each.
-running backwards
-shuffle sideways
bird peckers
-bear crawl
up and over the fence
-skipping
-high knees
* Add some of your own.

 

(10 min.) Double Under/Holds Prep – for unloaded, have them perform toe-taps here.

10 unbroken double unders + 10 sec plank hold (make it harder by taking one arm/opposite leg off ground)
20 unbroken double-unders + 20 sec plank hold
30 unbroken double-unders + 30 sec plank hold
40 unbroken double-unders + 40 sec plank hold
* Scale the double-unders to not-broken or attempts. Make sure people use this time to practise
* Go straight from the double-unders to the hold, then rest as needed after each set. It isn’t for time.

WORKOUT PREP & WORKOUT

(5-10 min.) Review barbell/dumbbell and unloaded movements as needed.

(15 min.) Workout Prep/Skill Work

 

Fully and Partially Loaded

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

* FL: Bring their load to their workout weight

 

Unloaded

Midline work

Dragon Flags + 30 sec. Hollow Hold
Rest
3-4 Sets
Do these slow and controlled.

 

* Prep as needed for the workout

(10 min.) Perform Workout

AMRAP 10 min.

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

 

Scoring

As many rounds and reps as possible in 10 minutes.

 

AMRAP 10 min.

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

 

Scoring

As many rounds and reps as possible in 10 minutes.

 

AMRAP 10 min.

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

 

Scoring

As many rounds and reps as possible in 10 minutes.

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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18 Apr HOME WOD – Saturday 18 April 2020

WOD Goal:

The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.

 

A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board. Scaling options are in red.

 

 

 

 

WARMUP

(5-10 min.) Musical Movements through zoom!

Set up 4 stations of:
Air Squats
Mountain Climbers
Jumping Jacks
Kick-sits

 

– Distribute people amongst the stations (if possible)
– You dictate the time they spend on each station by turning the music on and off. When they hear you turn the music off, they must start on the next movement as quickly as possible.
– The last person to start the next movement gets a burpee penalty 😉 OR, no penalty, just fun!
– Play for about 5+ min and try to distribute the time evenly with all the movements.

 

(5-10 min.) Mobility

10 alt. Cossack squats
10+ Quad rocks
10 + Split stance rock to tall split kneel
10 T Spine rotation and shoulder rolls

 

WORKOUT PREP & WORKOUT

(5-10 min.) Review movements as needed.
Perform a few reps of some progressions and the movements
* Go over scaling options here.

 

(10 min.) Prep for Workout

Perform (using workout modifications)
5 Push-ups
4 Pistols
1 Wall Climb
Every 90 sec for 3 Rounds

* Prep as needed for Workout

(10-12 min.) Perform Workout

 

15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs

 

rest 1 min.

 

15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs

 

Scoring

Time to complete the workout

 

15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs

 

rest 1 min.

 

15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs

 

Scoring

Time to complete the workout

 

15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs

 

rest 1 min.

 

15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs

 

Scoring

Time to complete the workout

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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