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WODS 7/17-7/22


MONDAY 7/17/2017

WARMUP:

400 Meter Run

Barbell

10 Overhead squats

10 Straight Legged Deadlifts

10 Thrusters

5 Minutes Shoulder Stretches 

 

SNATCH COMPLEX

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

 

On the 0:00… 60% of 1RM Squat Snatch

On the 1:00… 65% of 1RM Squat Snatch

On the 2:00… 70% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

In the final weeks of “Grunt Work”, we will be building upon these percentages in this complex with slightly changes in volume as well. This will transition us smoothly into our following cycle with an olympic focus, “Barbell Ninja”.

 

 

"BEACHED"

27 – 21 – 15 – 9:

Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Post Times to SUGAR WOD

 

Purposely aiming for lighter loading on this triplet. Lighter loads here does not translate to this being an easier workout… it is in fact harder, as we can now more faster. This is in contrast to the heavier lifting we have completed earlier in the session. Keep the loading on the lighter side, and aim for large, if not unbroken sets.

On the row, we are looking to hold what we believe would be our 2K pace to start the 27 calories. On the remaining rounds, we want to dial back our pacing just a touch, being how as we progress deeper into the workout, large if not unbroken sets will beat out a fast row but broken sets on the KBS/OHS.

Expect this triplet to become grip-intensive, and it is best to break on the KBS early if we need to to preserve our capacity. The “reset” time after setting a kettlebell down can be quick, so it is best to break here as opposed to the overhead squat. A break here is a minimum 10 seconds, where if we make our push on the barbell, we can recover on the first few pulls on the rower.

 

 

EXTRA CREDIT/BACK SQUAT

 

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.

 

TUESDAY 7/18/2017

WARMUP

Complete a 6 minute AMRAP of: 

10 Push Ups
15 Air Squats
10 Wall Balls
4 Inch Worms 

 

"PLAY DEAD"

“Play Dead” Part #1

In a 5:00 Window:

600 Meter Run

Time Remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #2

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #3

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 25+ repetitions unbroken when fresh.

In Part #2, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.

In Part #3, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.

Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions.

 

*

The run does matter inside this workout, however, it is the least important part of each triplet. Let’s take the middle run as an example (400 meters). To run a 2:00 and 1:50 is a considerable difference. The athlete is significantly putting our more energy to run that 10 seconds faster. Yet, in a single round of 12 barbell-facing burpees, 10 seconds can disappear very quickly. That’s less than one second per repetition, or in a visual, an extra step or extra pause during each repetition. It is best to hold a conservative pace on the running, and push our efforts towards the deadlifts and barbell-facing burpees.

The deadlifts do not need to be straight, and our burpees don’t need to be fast. But, they do need to be consistent. It will be very easy for an athlete to push for a straight initial set, only to be reduced to slow sets in the following rounds. Let’s use the clock to our advantage, and visualize a goal for each part. If we feel our 600 meter initial buy-in run will take us 3:00, we have 2:00 for max rounds at 12 DL / 12 Burpees. Our goal for the first round may be 2 full rounds. This may or not may be where we end, but it is a good mental exercise for planning in our pacing.

 

 

MIDLINE

EMOM x 12 (3 Rounds)

Minute 1 – 15 GHD Sit-Ups

Minute 2 – 15 Pausing Hip Extensions (Pause at Top)

Minute 3 – 15 Weighted Sit-Ups (10# Plate)

Minute 4 – 15 Banded Good Mornings

On the pausing hip extensions, come to parallel, but be wary of over extending on this movement. We are looking to create a straight line from ankles, to hips, to shoulders.

On the weighted sit-ups, hold the plate across your chest.

 

 

WEDNESDAY 7/19/2017

WARMUP:

2 rounds of:

10 shoulder dislocates PIPE/BAND

10 Air Squats

10 sloppy push-ups

5 pull-ups

 

STRICT GYMNASTICS

The following is not for score. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2 and 3 alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.

Minutes 10:00 – 15:00:
A) 3 Inchworms (Video HERE)

B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.

Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

 

"TREAD WATER"

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post Times to SUGAR WOD

 

On the double-unders, 150 repetitions is a number we are looking to think through. There is no right or wrong approach here, as long as we do not reach movement failure on the rope. For example, we do not want to complete 100 repetitions unbroken if it causes 3-4 trip ups in the final 50. Aiming for 60-50-40, three sets of 50, or five sets of 30 are all recommendations. Individual capacity determines this naturally, but the overarching theme is to avoid reaching movement failure here.

On the rounds of “Cindy”, use the first 2 rounds to settle in. Feel the movements out, but use the air squats to catch our breath and find our bearings. In the next 5 rounds (rounds 3-7), settle into that targeted pace. The final 3 (rounds 8-10), aim to increase our cycle time especially on the squats. A final note here is to make sure we break the pushups up early if we know they will be a challenge to us in the workout. Despite the row and double-unders requiring more conditioning than anything, our shoulders will be fatigued moving into these sets. Opening with 2 sets of 5, or 4-3-2 are good options to think through.

 

THURSDAY 7/20/2017

WARMUP:

2 Rounds:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

10 Boot Strappers

10 Samsons Stretch

10 Air Squats

 

STAMINA SQUAT

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

Micro cycle number two of Stamina Squats inside “Grunt Work”. In our final four weeks of the cycle, we will be building upon this start. For clarification, the barbell is loaded with a single weight, based off 70% of your estimated/current 1RM Front Squat.

 

"RAISE THE BAR"

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar

6 Thrusters (95/65), 6 Toes to Bar

9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

Post total repetitions (legend below) to the leaderboard below.

Completing the 12’s = 60 Repetitions

Completing the 15’s = 90 Repetitions

Completing the 18’s = 126 Repetitions

Completing the 21’s = 168 Repetitions

Completing the 24’s = 216 Repetitions

Climb the ladder as far as we can within the 8:00 time cap.

Moving into this workout, we want to recognize that the first three rounds (3’s, 6’s, and 9’s) is the “buy-in” to the workout. Smooth, steady transitions here are what we are after – not a sprint start. These lower repetition starts tend to send athletes into a flurry in the first few rounds, only to slow dramatically in the 12’s and 15’s. If anything, that is where we want to start to make our push, with large and consistent sets. Two focus points:

Thrusters

We are looking for a loading that you could complete 21+ repetitions unbroken with when fresh. On these repetitions, let it be our focus to find the rack position on each. At a moderate weight for high repetition, it can be easy to allow our technique to slide here. If we allow that to happen, it is our shoulders and midline that feel the effects and will fatigue exponentially quicker. And those two muscle groups are exactly what we need for the other movement in the couplet, the toes to bar.

Ensure we are racking the barbell, that is, resting the bar on the front delts with a loosened grip on the barbell during each squat. As we warm through this motion, we are looking to get 90% of the barbell’s weight on the shoulder – and off the wrists. This will also preserve your grip for the ensuring toes to bar – whereas a tight grip throughout the ROM of the thruster will do the opposite.

As we move deeper into this workout, break the thrusters early. It is a common pitfall in workouts for athletes to push for unbroken sets deep into a workout, at the expense of time. An unbroken set of 15 thrusters is impressive at this point in the workout, but is very costly if we are resting 20+ seconds before and another 10+ seconds after given the fatigue before we start the TTB.

Toes to Bar

Focus on the backswing today. During the TTB, it is very common to focus only on the front of the motion, that is when your feet are in front of the body. Much like how we teach our ring muscle-ups, we are looking for a long body and reach back with the heels during the back swing. The analogy is that of a baseball pitcher. The reach back behind is the windup. Without it, there isn’t much power behind the throw.

Much like the thrusters, we want to break these early. Knowing the transition between sets is quick, we can break these up into smaller sets and continue to move forward aggressively.

 

MIDLINE

4 Sets:

30s Side Plank (right) – (Video)

30s Side Plank (right)

30s Front Plank (elbows)

Rest as needed between sets, but strive to change to the next plank in the order without a break in between,

 

FRIDAY 7/21/2017

WARMUP:

300 Meter Row

Then 3 rounds (With empty barbell)

10 Straight Legged Deadlifts 

10 Strict Press

10 Back Squats

"D3"

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

Rx Barbell Loading – 155/105

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

We are looking for a weight that you could complete the 12/9/6 unbroken for the first round. During the workout, with strategy in mind, several breaks can be taken, but it’s a loading that we are very confident we could cycle for the first round unbroken if we went for it.

If we are not running today:

750/600 Meter Row

36/27 Calorie Assault Bike (60/45 Calorie Schwinn)

Post times to SUGAR WOD

 

*

Use the running as our recovery. Our pace here is important, but not as important as the barbell. We are looking to minimize the amount of time not moving today, and with a heavy barbell in the mix, we want to take that into account to optimize our time.

On these runs, imagine you are running a 5K race. Our pace here is an appropriate starting point for the effort level we want to visualize.

On the barbell, individual ability will dictate how many breaks we need. With that said, there are specific checkpoints that we can work towards as scheduled rests. After 11 deadlifts, we can use this checkpoint as a breather. Our next deadlift completes the 12th repetition, and we can move then directly into our hang power cleans. Same goes for the hang power cleans, breaking after 8 repetitions. We catch our breath here, and after the next hang power clean, we can move directly into the push jerks.

It is worth pushing our effort on the barbell today. As we finish the first “DT” complex and move onto the second, it’s good to be aggressive here. We can recover on the first 100 meters on the jog.

 

 

BODY ARMOR

3 Giant Sets:
12 Barbell Rows (
Video)
24 Dumbbell Close Grip Floor Presses (
Video)
36 Banded Tricep Pushdowns (
Video)
Rest 1-2 Minutes between rounds

Not for time or score. Move with a purpose between stations, and rest as needed between sets (1-2 minutes). On the barbell rows, you are free to build throughout, but all 10 repetitions must be unbroken each time. If you find yourself “swinging” (hip angle changing) to get the weight up, reduce the load. We want to make this a true row without any momentum. On the DB close grip presses, these are also meant to be unbroken. Light and fast is the objective here, maintaining tension throughout. There is not a pause with the elbows on the ground, nor is there any relaxation there either.

 

SATURDAY 7/22/2017

WARMUP:

COACHES CHOICE. 

 

PARTNER WOD (TEAMS OF 2)

1 PERSON WORKING AT A TIME

 

100 KBS (2P/1.5P)

400 METER RUN*

100 BARBELL THRUSTERS (45/35)

400 METER RUN*

80 BURPEES

400 METER RUN*

100 BARBELL THRUSTERS

400 METER RUN*

100 KBS (2P/1.5P)

* BOTH TEAM MEMBERS RUN AT THE SAME TIME.

Earlier Event: July 9
WODS 7/10/2017
Later Event: July 23
WODS 7/24-7/29