Back to All Events

WODS 9/25-9/30


MONDAY 9/25/2017

WARMUP:

 

:30 Seconds 

Row Easy 

Push-up to Down Dog

Row Medium 

Active Spidermans

Row Fast 

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

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 @ 80% of 1RM Back Squat

1 Back Squat @ 85% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

 

 

“Double Take”

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

40 Calorie Assault Bike Or 55 Calorie Row

55 Handstand Push-ups

 

With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55. With one less repetition each set, it provides a nice mental break and allows athletes to easily transition to the next movement. What we want to avoid here is opening up with a huge set, only to be reduced to short sets with long breaks. 11 sets of 5 is also a popular rep scheme for this type of workout. Individual breakup strategy will be heavily dependent upon competence in each movement.

 

 

TUESDAY 9/26/2017

WARMUP:

 

:20 Seconds 

Jumping Jacks 

Air Squats

Single Unders 

Knuckle Drags

Single Unders 

Active Spidermans

Double Under Practice 

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

GYMNASTICS

For practice:

15 Wall Walks (Video)

A more challenging movement than it seems at first, the wall walk is an opportunity to train our handstand capabilities in a different angle. Climb as high on the wall only as you feel comfortable. This may be 45 degrees, more, or less. The goal is, over time (in both shoulder strength and confidence), is to get our nose to the wall.

Finish each rep by walking “down the wall”, just as you came up. Let’s not slide down and miss the benefits of walking down. Throughout the entire range of motion, abs and glutes are on – we want our midline to be a solid, unbreakable piece, that tends to relax and bend during this range of motion.

 

 

“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining 

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining 

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

 

 

WEDNESDAY 9/27/2017

WARMUP:

 

:20 Seconds 

Jumping Jacks 

Air Squats

Single Unders 

Knuckle Drags

Single Unders 

Active Spidermans

Double Under Practice 

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

“Weightlifting Wednesday”

15 Minutes to Build to both a Heavy Single on Pausing Front Squat and a Heavy Single on Front Squat.

 

Pausing Front Squat:

Build to Heavy Single

Front Squat:

Build to Heavy Single

followed by…

“Doubled Over”

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders

 

Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.

 

THURSDAY 9/28/2017

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 

 

 

 

“Playground”

1 Mile Run 

21 Kettlebell Swings (70/53) 

21 Goblet Squats (70/53)

800 Meter Run 

15 Kettlebell Swings (70/53) 

15 Goblet Squats (70/53)

400 Meter Run 

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)

 

Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken. Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on. If unable to run, substitute an equal distance on the rower.

 

Running pace is the difference maker today. However, we want to avoid coming out too aggressively on the mile run. Going out too fast on the first run could result in an extra break on the kettlebell or a severely reduced pace on the following runs. Finding a pace right around what athletes envision as their 5k pace will help them immediately transition to the kettlebell when they come in the door and maintain good speed on the 800 and 400 meter runs.

 

 

 

FRIDAY 9/29/2017

WARMUP:

 

1 Minute

Active Spidermans 

then..

5 Good Mornings 

5 Back Squats 

5 Elbow Rotations

1 Minute

Active Samson 

then..

5 Strict Press 

5 Stiff-Legged Deadlifts 

5 Front Squats

1 Minute

Push-up to Down Dog 

then…

5 Deadlifts 

5 Hang Power Cleans 

5 Power Cleans

 

 

 

 

 

POWER SNATCH

5 Sets of 2 Pausing Power Snatches
The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and finish with a full power snatch.

The purpose behind this pause is two-fold:

1) Strengthen and improve our positioning below the knee (it is work to hold a sound position here).

2) Take away the momentum from this first pull off the ground.

What we now get to focus on is our speed on this lift. How fast we are pulling ourself beneath the bar, and fast our bodies can lock the bar out overhead. Without the momentum from the floor, we can expect this to be challenging – we must move fast. Developing speed here translates to lifting heavier loads on Monday.

 

Set #1 – 50% of 1RM Snatch

Set #2 – 60% of 1RM Snatch

Set #3 – 65% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 65% of 1RM Snatch

 

SPLIT JERK

5 Sets of the Complex:

2 Pausing Split Jerks (Video) + 1 Split Jerk (No Pause)

All sets are taken from the rack. On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds. In the complex above, we are to complete (2) pausing split jerks, followed by (1) split jerk where there is no pause.

 

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 65% of 1RM Clean and Jerk

Set #3 – 70% of 1RM Clean and Jerk

Set #4 – 70% of 1RM Clean and Jerk

Set #5 – 70% of 1RM Clean and Jerk

 

“Pull Over”

For Time: (10 MINUTE CAP)

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Lateral Barbell Burpees

The power cleans and second set of burpees are far more important than the opening set of burpees. Pacing the first set of lateral bar burpees will allow athletes to immediately put their hands on the barbell to start working through the 21 repetitions of the power cleans. On the barbell, looking to hold on here for bigger sets. Something like 15-6, 9-7-5, or 7-7-7 will get athletes to the finish. Emptying the tank on the last set of burpees knowing there is nothing else to follow.

 

 

SATURDAY 9/30/2017

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

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

 

 

“Lava Run”

600 MeterRun 

50 Overhead Squats (45/35)

600Run Run

50 Thrusters (45/35)

600 Meter Run

50 Front Squats (45/35)

 

If unable to Run 40/30 Calories Assault Bike

 

Memories of “Jackie” with this empty barbell workout. Looking to choose a weight that athletes could complete all these movements unbroken fresh.

 

Looking to attack the barbell movements today. With the light weight, we want athletes completing these in no more than three sets. With the legs likely feeling the effects of each of the squats, using the first 50-100 meters to recover will keep the group moving. Better to hold on for larger sets on the barbell and take the first portion of the run a tad slower than take extra breaks on the squats.

 

 

 

Earlier Event: September 16
WODS 9/18-9/23
Later Event: October 3
WODS 10/2-10/8