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WODS 8/21/826


MONDAY 8/21/2017

 

WARMUP:

 

:20 Jumping Jacks 

:40 Quad Stretch

:20 Air Squats 

:40 Active Spidermans

:20 Push-up to Down Dog 

:40 Active Samson

:20 Walkouts 

:40 Alternating Knuckle Draggers (stagger stance, toe up, drag knuckles towards ground)

 

followed by…

 

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

MOBILITY:

Front Rack Stretch – 1:00

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.

 

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

Lat Stretch – 10 Repetitions (each side)

Have athletes start in similar position to child’s pose. Reach straight arm across body to opposite side of the with pinky side of hand in contact with the floor. Slowly drag hand back towards body by sending hips backwards. Alternate for 20 reps total, 10 each side.

 

“Hard Pressed” 

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Bar Burpees

Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them.

 

Again, the focal point for the barbell is minimizing early arm bend. Creating power with the hips first enables athletes to hold on for larger sets here. While athletes are capable of holding on to each of these movements for 21 straight repetitions, that may not be the best approach with the whole workout in mind. Breaking these repetitions into something like 10-8-7, 8-7, and finally 5-4 will lead to a more consistent work to rest ratio. On the burpees, the first two sets are controlled, with the last is completed at full effort.  

EXTRA CREDIT/BACK SQUATS

 

10 Repetitions @ 60% of estimated 1RM

8 Repetitions @ 65% of estimated 1RM

6 Repetitions @ 70% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

 

TUESDAY 8/22/2017

 

WARMUP: (Alternating with partner if needed:)

:45 Slow Bike 

:45 Active Spidermans

:30 Medium Bike

:30 Push-up to Down Dog

:15 Fast Bike 

:15 Air Squats

 

MOBILITY:

Pigeon Pose – 2:00 each side

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.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

 

 

Bike Buffet”

AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar 

Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Bike in Time Remaining

In today’s interval based conditioning piece, we are looking for a weight on the wall balls that every set will be unbroken without a doubt. On the gymnastic movements, we want our athletes to pick a movement that they could do unbroken when fresh, but one break within each set is allowed in order for them not to reach failure. Picking the right loading/movements on these two pieces will enable each individual to get the high intensity stimulus we are looking for.

Running two heats today if necessary, starting second group at the four minute mark. If not biking today, substitute a Max Calorie Row for each remaining time frame.

Goal today is to push the limits within each 4 minute window today. Going unbroken on the wall balls and strategically breaking once during the gymnastic movements will accomplish the task of getting to the bike as quickly as possible. Depending on how much time is left when athletes get to the bike will determine their pace. However long they have, challenge them to get uncomfortable earlier than they want to. Everyone can push hard when there is 10 seconds left, but the most calories can be accrued by spending more time at a high power output. Score each round is TOTAL REPS

 

 

WEDNESDAY 8/23/2017

WARMUP:

 

4 Walkouts 

4 Active Spidermans (each leg) 

4 Active Samson (each leg) 

4 Cossack Squats (each leg)

3 Walkouts 

3 Active Spidermans (each leg) 

3 Active Samson (each leg) 

3 Cossack Squats (each leg)

2 Walkouts 

2 Active Spidermans (each leg) 

2 Active Samson (each leg) 

2 Cossack Squats (each leg)

followed by…

Barbell Warmup 

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

 

 

 

 

 

 

 

3-POSITION CLEAN + JERK

All Cleans today are Power.

3-Position Power Clean + Split Jerk

3-Position Clean + Split Jerk =

1 Hang Power Clean (mid-thigh)

1 Hang Power Clean (knee-level)

1 Power Clean (from the floor)

Finish with a single Split Jerk

Rest as needed between sets, but aim to keep the breaks to at 2:00 or less. Today our loading should be at the level where we do not require any additional rest between sets. Using the percentages below to warm, we will have 3 sets to find a heavy complex for the day. Technique and speed is far more important today than loading. The board will track our load lifted simply so that we have a reference point for future complexes.

Set #1 – 2 Complexes @ 50% of 1RM CJ

Set #2 – 1 Complex @ 55% of 1RM CJ

Set #3 – 1 Complex @ 60% of 1RM CJ

Set #4 – 1 Complex @ 65% of 1RM CJ

Set #5 – 1 Complex @ 70% of 1RM CJ

Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

 

 

“Drop Dead”

4 x (:20 seconds on, :10 seconds off)

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

In today’s “Weightlifting Wednesday” our primary focus is spending time out on the floor coaching our athletes through the 3-Position Clean + Split Jerk. This is one of the best opportunities during the week to go around the room and give every athlete something to take away that will improve movement and carry over into future workouts.

Following the first piece, we have a conditioning cash-out. The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh. Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next.

 

 

THURSDAY 8/24/2017

WARMUP:

 

 

Rowling”

Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

 

followed by…

 

Quad Stretch 

Knee to Chest 

Soldier Kicks 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Walkouts 

Straight Leg Bear Crawl 

Skip for Height 

High Knees 

Butt Kickers

 

 

MOBILITY:

Down Dog with Foot Pedal – 1:00
Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground. With a lot of pulling with the barbell yesterday, taking the time to warm-up the back of the body will help athletes feel more prepare to tackle today’s workout.

 

“Under Water” 

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (70’s/53’s)

 

In “Under Water”, athletes should pick a pair of Kettlebells or Dumbbells that they could complete 200 Meters without dropping. Alternatives for double unders listed below in teaching section.

 If not rowing complete one of the following:

75/50 Calorie Schwinn Bike 

50/35 Calorie Assault Bike 

800 Meter Run

 

 

FRIDAY 8/25/2017

WARMUP:

Intention here is to really spend a good bit of time in each of these three positions. Not meant to be done as fast as possible, rather for quality.

10 Push-ups to Down Dog 

10 Air Squats 

10 Active Spiderman’s (5/leg)

10 Active Pigeon’s (5/leg)

5 Walkouts

8 Push-ups to Down Dog 

8 Air Squats 

8 Active Spiderman’s (4/leg) 

8 Active Pigeon’s (4/leg)

4 Walkouts

6 Push-ups to Down Dog 

6 Air Squats 

6 Active Spiderman’s (3/leg) 

6 Active Pigeon’s (3/leg)

3 Walkouts

 

followed by…

 

Barbell Warmup 

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

 

Benefits of Tempo…

    •    Improved body awareness.

    •    Improved control of lifts.

    •    Development of connective tissue strength.

    •    Improved stability.

    •    Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).

 

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in,

Enter estimated/current 1RM Front Squat

 

Submit

There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.

Set #1 – 50% 1RM Front Squat

Set #2 – 55% 1RM Front Squat

Set #3 – 60% 1RM Front Squat

 

Set #4 – 50% 1RM Front Squat

Set #5 – 55% 1RM Front Squat

Set #6 – 63% 1RM Front Squat

 

Set #7 – 50% 1RM Front Squat

Set #8 – 55% 1RM Front Squat

Set #9 – 66% 1RM Front Squat

 

 

“Satan’s Whiskers”

3 Rounds:

10 Chest to Bar Pull-Ups

10 Front Squats (165/110)

10 Burpees

In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus. Barbell weight should be something athletes could complete 15-20+ repetitions unbroken when fresh. First round should be unbroken without a doubt. On the Chest to Bar Pull-ups, athletes should also be able to complete 10 repetitions unbroken if they needed to. Modifications listed below:

 

Cut Repetitions Down to 5 or 7. 

Chin Over Bar Pull-ups 

Jumping Chest to Bar Pull-ups 

Ring Rows (Feet Elevated for Increased Difficulty)

 

 

 

SATURDAY 8/26/2017

WARMUP:

 

 

Set up cones inside or outside, creating a mock running tracks for the group. Alternating between :20 seconds of light jogging and :20 seconds of active stretching. 

Quad Stretch 

Knee to Chest 

Cradle Stretch 

Solider Kick 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Bear Crawl 

Side Shuffle (both directions) 

Skip for Height 

High Knees 

Butt Kickers

followed by…

Have every athlete grab a barbell for the warmup. Following this, extra barbells will go away as they break out into their teams.

Barbell Warmup 

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

MOBILITY:

 

PVC Pass Throughs – 1:00

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

 

Down Dog with Foot Pedal – 1:00

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

 

 

“Jack & Jill” 

Teams of 3:

600 Meter Wreck Bag Run (70/50)

100 Power Snatches (75/55)

600 Meter Wreck Bag Run (70/50)

75 Power Snatches (95/65)

600 Meter Wreck Bag Run (70/50)

50 Power Snatches (115/80)

600 Meter Wreck Bag Run (70/50)

In today’s team of 3 workout, we are looking to find weights on the barbell that when fresh, athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively. Using one barbell and changing the weights out before or after each round. If there are athletes on a team who are using different weight, absolutely acceptable to have multiple barbells out on the floor to ensure that everyone is using the appropriate loading for them.

Usually once a week or every two weeks we will dedicate a day to using Wreck Bags. Learn more about why we use them and where to get them here. Looking for a weight here that each athlete could go at least 400 Meters without stopping if they needed to. One bag on the run, partners may break up how they carry it however they’d like. If your gym isn’t equipped with Wreck Bags, using plates, a barbell, another bag, or a sled to get that heavier stimulus for the run will work as well. Some modification options are listed below:

 

Cut Distance to 400 Meter Run

400 Meter Wreck Bag Walk 

No Arms Schwinn Bike (40/30) 

No Arms Assault Bike (28/21) 

Schwinn Bike (60/40) 

Assault Bike (40/30)

*No arms on the bike best simulates the feeling of carrying a Wreck Bag.

 

Earlier Event: August 12
WODS 8/14-8/19
Later Event: August 27
WODS: 8/28-9/2