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WODS 11/13-11/19


MONDAY 11/13/2017

WARMUP:

:30 Seconds

Jumping Jacks 

Active Spidermans 

Active Samson 

Push-up to Down Dog 

Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

performed with an empty barbell

 

Childs Pose on Box – 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

 

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar 

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

 

Movement Substitutions

Reduce Reps 

Pull-ups 

Jumping Chest to Bar Pull-ups 

Jumping Pull-ups 

Banded Chest to Bar Pull-ups 

Banded Pull-ups 

Ring Rows

 

 

 

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh. With 10 different movements in this workout, movement substitutions for certain movement included in the “Teaching” section. The total reps of this workout can be modified on top of modified certain movements.

 

 

TUESDAY 11/14/2017

WARMUP:

Line Drills

200 Meter Run

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

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

performed with an empty barbell

 

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions

 

EMOM x 10

2 Power Snatches

followed by…

“Run Down”

4 Rounds:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run

Starting the day with a weightlifting session where athletes can practice the skill of the power snatch and get under some heavier loads. Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weight across. Conditioning piece to follow in which athletes should choose a weight on the barbell that they could complete each set of power snatches in either 1 or 2 sets. If unable to run, complete one of the following:

250 Meter Row 

20/14 Calorie Schwinn Bike 

14/10 Calorie Assault Bike

 

Movement Substitutions

Reduce Reps 

60 Single Unders 

:30 Seconds Double Under Practice 

 

30 Lateral Line Hops

 

WEDNESDAY 11/15/2017

WARMUP:

 

 

:30 Seconds

Easy Row

Active Spidermans

Medium Row 

Push-up to Down Dog with Foot Pedals

Fast Row 

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses


5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

 

“Doce”

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an interval work triplet today. The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.

 

 

EXTRA CREDIT/Gymnastics Conditioning

1-2-3-4-5-6-7-8-9-10

Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1

Unbroken Toes to Bar

 

THURSDAY 11/16/2017

WARMUP:

1 Minute

Easy Bike 

Active Spidermans 

Pigeon Pose (:30 each side)

1 Minute

Medium Bike 

Active Samson 

Ankle Stretch (:30 each side)

:30 Seconds

Fast Bike 

Air Squats 

Overhead Stretch on Wall

MOBILITY DESCRIPTIONS

Pigeon Pose – :30 Seconds Each Leg

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.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Overhead Stretch on Wall – :30 Seconds

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

 

Farmer’s Tan”

Teams of 3:

AMRAP 20:

200 Meter Farmers Carry (70’s/53’s) 

50/35 Calorie Assault Bike

200 Meter Farmers Carry (70’s/53’s) 

75 Wall Balls (20/14)

Teams of 3 workout, with partners alternating as they see fit. The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary. If unable to bike, complete one of the following:

60/42 Calorie Row 

800 Meter Team Run

 

 

FRIDAY 11/17/2017

WARMUP:

 

200 Meter Run

then

:20 Seconds

Air Squats 

Push-up to Down Dog

Down Dog with Foot Pedal 

Active Spidermans 

Burpees

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength: Back Squat

5 Sets of 3 @ 85%

 

 

Conditioning

8 Rounds 

:20 Seconds Back Squats (45/35)

:10 Seconds Rest 

:20 Seconds Double Unders 

:10 Seconds Rest

 

Rest 3:00

 

8 Rounds: 

:20 Seconds Calorie Row 

:10 Seconds Rest

 

Starting off with 5 sets of 3 on the Back Squat. Goal here is for athletes to get under some heavy weight while maintaining proper mechanics. They have the option to build to a heavy set of 3 or choose a challenging weight to complete across all 5 sets. Tabata style conditioning piece to follow. The first 20/10 interval is back squats. The second is jump rope. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

 

 

SATURDAY  11/18/2017

WARMUP:

 

200 Meter Run

then

:20 Seconds

Air Squats 

Push-up to Down Dog

Down Dog with Foot Pedal 

Active Spidermans 

Burpees

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

WOD

15 Clean & Jerks (135/95) 

800 Meter Run

4 Rope Climbs

800  Meter Run

40 Burpees

 

 

Movement Modifications

Reduce Repetitions 

Half Height Rope Climbs 

Bent Knee Seated Rope Pulls 

Straight Leg Seated Rope Pulls

 

SUNDAY 11/19/2017

WARMUP:

 

Line Drills

500 Meter Row

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

 

Weigh Anchor”

AMRAP 10: Meter Row

On the 1:00 – 15 AbMat Sit-Ups

On the 2:00 – 12 AbMat Sit-Ups

On the 3:00 – 9 AbMat Sit-Ups

On the 4:00 – 15 AbMat Sit-Ups

On the 5:00 – 12 AbMat Sit-Ups

On the 6:00 – 9 AbMat Sit-Ups

On the 7:00 – 15 AbMat Sit-Ups

On the 8:00 – 12 AbMat Sit-Ups

On the 9:00 – 9 AbMat Sit-Ups

Rowing for 10 minutes with sit-ups every minute on the minute. At 0:00, athletes will start on the rower and try to accumulate as many meters as possible during this time frame.

 

Earlier Event: October 29
WODS 10/30-11/11/5
Later Event: November 19
WODS 11/20-11/26