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9/4-9/9


MONDAY 9/4/17 (LABOR DAY HERO WOD:)

WARMUP:

COACHES RUN

400 Meter Run with the group, stopping incrementally to stretch.

Quad Stretch 

Knee to Chest 

Side Lunge 

Walking Samson 

Solider Kicks 

Calf Stretch 

 

 

 

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.

 

 

LABOR DAY HERO WOD: (HOT SHOTS 19)

 

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. 

 

 

Metcon (Time)

“Hotshots 19”

Rx1: 6 Rounds for time:

 

30 Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400 meters

 

Rx2: 21min AMRAP

 

30 Air Squats

19 Dumbell Thrusters (25/10)

7 Burpees

400 Meter Row

 

Rx3: 16min AMRAP (As many rounds as possible in 16min)

 

19 Air Squats

7 Med Ball cleans (14/10)

7Push Ups (Knee push ups okay)

100m walk, jog, or run

 

 

IN MEMORY OF

 

Jesse Steed, 36

Scott Norris, 28

Andrew Ashcraft, 29

Wade Parker, 22

Dustin Deford, 24

Kevin Woyjeck, 21

Joe Thurston, 32

Sean Misner, 26

Anthony Rose, 23

William Warneke, 25

Garret Zuppiger, 27

Eric Marsh, 43

John Percin, 24

Travis Carter, 31

Christopher MacKenzie, 30

Clayton Whitted, 28

Grant McKee, 21

Robert Caldwell, 23

 

Travis Turbyfill, 27

 

 

 

 

TUESDAY 9/5/17

WARMUP:

COACHES CHOICE

 

 

 

 

 

“All Fours” 

 AMRAP 4:00, rest 4:00:

400 Meter Run

18/15 Calorie Row

Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:

400 Meter Run

15/12 Calorie Row

Max Power Snatches (95/65)

AMRAP 4:00:

400 Meter Run

12/9 Calorie Row

Max Power Snatches (115/80)

*( Each Part is scored separately, and is scored by the “Power Snatches”)

 

DOUBLE-UNDER PRACTICE

Choose one of the following:

4 Sets of 50 Repetitions unbroken

5 Sets of 40 Repetitions unbroken

6 Sets of 30 Repetitions unbroken

7 Sets of 20 Repetitions unbroken

8 Sets of 10 Repetitions unbroken

5:00 of Double-Under Practice

Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

 

WEDNESDAY 9/6/2017

WARMUP:

 

100 Meter Row

10 Boot Strappers

100 Meter Row

10 Iron Crosses&Scorpions 

100 Meter Row

10 Samson Stretch 

100 Meter Row

10 Toy Soldiers 

 

 

MOBILITY:

 

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

.

Banded Pec Stretch – 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. With the elbow slightly bent, turn chest towards opposite wall. For example, if the right hand is wrapped in the band, you would turn left to feel a stretch in the pec. Let the band pull back towards the rig and focus on deep breaths.

 

 

1. Push Press

(70%/5)3

(75%/5)2

 

2. Jerk from Rack

65%/3

70%/3

75%/3

80%/2

 

3. Romanian Deadlift

55%/5

60%/5

(65%/5)3

Percentages are off Back Squat 1RM

 

4. Conditioning

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

 

THURSDAY 9/7/2017

WARMUP:

 

200 Meter Run

:30 Seconds – Lateral Hops over Barbell 

1 Minute – Active Samson 

:30 Seconds – Knuckle Drags 

1 Minute – Active Spidermans 

:30 Seconds Air Squats 

1 Minute – Cossack Squats

200 Meter Run

 

 

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.

 

Pigeon Pose – 1:00 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.

 

 

“Walking Dead” 

AMRAP 15 

60 Double Unders 

150’ Walking Lunge 

15 Deadlifts (225/155)

 

In “Walking Dead”, looking to have a weight on the barbell that athletes could do 20+ repetitions unbroken when completely fresh. Walking lunges are to be performed with bodyweight only. Options for Double Under substitutions listed below:

Drop Reps to 30 

1 Minute Double Under Practice 

120 Single 

30 DU’s

 

 

 

 

 

 

FRIDAY 9/8/2017

WARMUP:

 

Tempo Row – 2 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 2 rounds. After each set, come off the rower to complete:

3 Scap Retractions or Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Banded Overhead Squats

 

MOBILITY:

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)

Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.

 

TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Week 3 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Enter estimated/current 1RM Front Squat

 

Submit

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

 

"HOT TAMALE"

1 Round:  (18 MINUTE TIME CAP)

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Power Clean and Jerks (115/80)

Post times to SUGAR WOD

 

 

SATURDAY 9/9/2017

WARMUP: COACHES CHOICE

 

 

"BARBARA"

5 Rounds:

20 Pull-Ups

30 Pushups

40 AbMat Sit-Ups

50 Air Squats

Rest Exactly 3:00 Between Rounds

 

 

Building simple gymnastic stamina in today’s conditioning. Our goal in each round is to stay consistent in not only our round times, but how we break up each individual set. Understanding where we are in our gymnastic capabilities is a powerful piece of knowledge to develop. When we “crash and burn” from large sets, it’s very difficult to take away information from such a workout. All we left with, knowledge wise, was that when we pushed for “x” reps, the wheels essentially came off the bus. On the other hand, maintaining sets through all five rounds confirms that we can handle “x” amount of reps and bounce back to do it again, and again. When we hone this understanding of our capabilities, when we approach an Open workout, we earn a very beneficial head start on how to break up movements and repetition schemes.

On the pull-ups, we want to be able to complete this in no more than 1:30 to preserve the stimulus. Reducing the volume to 15 or 10 repetitions the best move for us to prevent us from becoming “stuck” on the pull-ups. If we do reach 1:30 into any round, let’s cap our efforts there and move onto the pushups.

On the push-ups, it is a wise move to break these up early. Pushups are one of the movements that tend to “go away” when we push too far, too soon. If an extra break in the 1st and 2nd set allows you to maintain your pushups in the 4th and 5th round, it is the right move to make. This is another movement that we want to modify the total volume on. If we do not have 30 unbroken pushups, fresh, we want to modify this volume. A good starting point is taking your max estimated pushups, and chasing down that number each round through sets. In other words, if an athlete’s max pushups is 15 unbroken repetitions, let’s do 15 repetitions per round.

On the sit-ups, grind here. These will slow down for most of us, and time disappears here. Use your arms for a strong swing, and strive to simply keep on moving. Our aim is to keep our hips on the ground through the movement.

On the air squats.. slow is smooth, smooth is fast. Cycle time is not as important as going unbroken here. Picture your 100-reps for time pace, and aim hold onto it throughout. We have a significant break following these final squats – push to the finish.

*In between rounds… focus on light movement. What we do not want to do is sit down for 3:00 between rounds. It is absolutely a goal to bring the heart rate down in between rounds for recovery, but, we do not want to allow our body to tighten up by stopping our movement and sitting for minutes on end. Lightly walking around and active stretches/motion to keep the blood flowing after we bring the heart rate back down is important here to maximize our performance. It may be more comfortable to sit and rest during the 3:00. But you will perform better if you take those steps.

 

Earlier Event: August 27
WODS: 8/28-9/2
Later Event: September 9
WODS: 9/11-9/16