Back to All Events

WODS 10/9-10/15


MONDAY 10/9/2017

WARMUP:

 

 

:30 Seconds

Slow Row

Active Samson

Medium Row

Active Spidermans

Faster Row 

Push-up to Down Dog

10 Repetitions

Air Squats 

Medicine Ball Deadlifts

Medicine Ball Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

 

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

Week 1 of a 3 in a back squat micro-progression. On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant. The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily. Aim to rest approximately 2-3 minutes between each set.

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

 

“Hangman Jury”

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30/21 Calorie Row

Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh. If unable to row, complete one of the following:

40/28 Calorie Schwinn Bike 

28/20 Calorie Assault Bike 

400 Meter Run

 

 

TUESDAY 10/10/17

WARMUP:

Line Drills

Run 200 Meters 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

“Handbag”

60/42 Calorie Row

100 Double Unders 

800 Meter Wreckbag Run (50/35)

100 Double Unders 

60/42 Calorie Row

 

Picking a wreckbag that athletes could run 800 meters without stopping. Other weighted items such as a weight vest, sandbag, medicine balls, or plates will work if not equipped with wreckbags. f you are unable to bike , complete one of the following:

800 Meter Run 

60/42 Calorie Assault Bike

 

WEDNESDAY 10/11/17

WARMUP:

30 Seconds

Active Samson 

Walkouts 

Active Spidermans 

Down Dog with Foot Pedals 

Air Squats 

Knuckle Drags 

Active Dive-bombers 

Straight Leg Sit-ups

“Dumbbell Warmup”

(completed with light dumbbells) 

5 Stiff-Legged Deadlifts

5 Front Squats 

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats 

5 Stiff-Legged Deadlifts

 

 

Strict Handstand Pushups

2 Rounds:

35% of Max Unbroken Strict HSPU

25% of Max Unbroken Strict HSPU

15% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

 

“Dumb Down”

AMRAP 15:
15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35) 

9 Dumbbell Clean and Jerks (50/35)

 

Looking to choose a weight on the dumbbells that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with dumbbells, substitute a (115/80) barbell.

 

THURSDAY 10/12/2017

WARMUP:

 

2 Rounds of:

200 meter run

10 Samson

10 Spidermans

10 Sloppy Push Ups

10 Iron Crosses&Scorpions

 

10 Minutes working with Bands or Boxes for Hips&Shoulders

 

 

 

Back Squat

3 sets of 5

followed by..

“Turn and Burn”

2 Rounds: 

400 Meter Run 

30 Thrusters (65/45)

Spending the first portion of today’s hour getting under some heavy weight on Back Squats. Looking to approach this as more of a skill session than a strength session. Athletes may build in weight over the three sets, but not necessarily working to a 5 rep max front squat. The real benefit of this session for the coaches is to make positive change in squat mechanics. For the athletes, it is an opportunity to practice and overload the legs, making the light thrusters in the metcon to follow feel even lighter.

In the conditioning piece, looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. If unable to run, complete one of the following: 

500 Meter Row 

40/28 Calorie Schwinn Bike 

28/20 Calorie Assault Bike

 

 

FRIDAY 10/13/17

WARMUP:

 

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

followed by…

45 Seconds

Partners Alternating Movements

Easy Bike 

Active Spidermans

30 Seconds

Medium Bike 

Active Samson

15 Seconds

Faster Bike 

Push-ups to Down Dog

 

STRENGHT

 FRONT SQUAT

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

 

 

“Friend Zone”

Teams of 2

9 Calorie Assault Bike, OR 100 Meter Run

12 Calorie Row

9 Kettlebell Swings (70/53)

*Partners complete full rounds

 

SATURDAY 10/14/17

WARMUP:

 

 

200 Meter Run

30 Seconds

Active Spidermans 

Walkouts

Air Squats 

Active Samson 

Push-up to Down Dog 

Side Lunge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

MOBILITY:

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

 

Pigeon Pose – 2:00 each side (Video)

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. _____________________________________________________________________________

 

WARPATH"

For Time:
800 Meter Run, 6 Rounds of “The Chief”

400 Meter Run, 4 Rounds of “The Chief”

200 Meter Run, 2 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans, 6 Pushups, 9 Air Squats

Rx – 135/95

If we are not running today, complete calories on the rower.

Males – 60/40/20 Calories

Females – 45/30/15 Calories

Post times to SUGAR WOD

 

SUNDAY 10/15/2017

WARMUP:

400 Meter Run or 500 Meter Row

then

1 Minute

Active Spider-Man’s 

Active Samson 

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

Romanian Deadlift

4 sets of 8

followed by..

“Midline Madness”

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Starting off this Sunday with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity function movements we do throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. A clock doesn’t even have to be set for today’s workout.

 

Earlier Event: October 3
WODS 10/2-10/8
Later Event: October 10
HEROS VS VILLIANS