Wednesday February 8, 2023

Wednesday February 8, 2023

WEDNESDAY 08 FEB 2023

Back Squat for load:

1 x 1 

“Tenacious” [ALL TRACKS]

Workout Definition

AMRAP 10:

1-2-3-4-5… Rope Climb (15′)

5-10-15-20-25… Wall Balls (20/14)

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Total Reps
  • Logistics: 2:00 Stagger for rope space. People may need to share ropes, but rest times on rope climbs are typically long enough for another athlete to perform a rep.
  • Rope Climb: Rep should take no more than 15 seconds.
  • Wall-Balls: Weight we can complete 40+ unbroken when fresh.

Strategy / Simple

  • Push the wall-balls.
  • Recover breathing on the rope climbs.
  • Start the next rope climb briefly before you think you’re ready.

MODIFICATIONS

ROPE CLIMB

  • 3 Strict Pull-Ups + 3 Knee Raises
  • Lie to Stand Rope Climb

WALL-BALL

  • Goblet Thrusters
  • Jump Squats

General Warmup [0:00 – 5:00]

30 Seconds Alternating Lunges

30 Second Knuckle Draggers

30 Second Bottom Squat Hold

30 Second Good Mornings

30 Second Down Dog

30 Second Active Spiderman

30 Second Active Samson

30 Second Air Squat

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Total Reps
  • Logistics: 2:00 Stagger for rope space. People may need to share ropes, but rest times on rope climbs are typically long enough for another athlete to perform a rep.
  • Rope Climb: Rep should take no more than 15 seconds.
  • Wall-Balls: Weight we can complete 40+ unbroken when fresh.

Specific Warmup, Part 1 [8:00 – 12:00]

Daily Focus

BACK SQUAT

10 Air Squats

  • Grab floor with toes.
  • Screw feet into the floor.
  • Squeeze glutes.

Cues:

  • Pull bar into the upper traps.
  • Eyes forward just above the horizon.

Back Squat, Heavy Single [12:00 – 24:00]

Break for 12 minutes for a heavy single.

Specific Warmup, Part 2 [24:00 – 34:00]

ROPE CLIMB

Heel Lock or J-Hook

  • The J-Hook is the easiest version to learn. It keeps the rope on the inside of the foot and the outside of the knee. This keeps the rope under control as the athletes climbs. The other foot comes underneath and clamps on top of the rope comtrol foot.
  • The heel lock is less secure and a bit trickier to control, but is superior for going down fast.

Rope Climb Technique Teaching

WALL-BALL

5 Medball Front Squats

5 Medball Thrusters

5 Wall-Balls

Cue athletes to begin their descent slightly before receiving the medball to speed up cycle time each rep.

Strategy [34:00 – 35:00]

Simple

  • Push the wall-balls.
  • Recover breathing on the rope climbs.
  • Start the next rope climb briefly before you think you’re ready.

Strategy Video

Tenatious WOD Breakdown

Practice Round [35:00 – 37:00]

1 Rope Climb

15 Wallballs

1 Rope Climb

Bathroom, Water, Questions [37:00 – 40:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [40:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

AMRAP 10:

1-2-3-4-5… DB Plank Rows

5-10-15-20-25… Single DB Goblet Thruster

After Party

3 Giant Sets:

:30 Second Kettlebell Side Plank (Left Arm)

:30 Second Kettlebell Side Plank (Right Arm)

50′ Dumbbell Death March

Rest 2 Minutes Between Sets



Wednesday February 8, 2023

Tuesday February 7, 2023

TUESDAY 07 FEB 2023

DEADLIFT 1 x 10 

“Individual Quarterfinals 21.1” [SWEAT]

3 Rounds:

10 Strict Handstand Push-ups

10 Dumbbell Hang Power Cleans

50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:

10 Push-ups

10 Dumbbell Shoulder to Overhead

50 Double Unders

[TRAIN] 10 Strict Handstand Push Ups // Push Ups

[COMP] 10 Strict Handstand Push Ups // 

Dumbbells: (50’s/35’s) [ALL TRACKS]

WOD Brief – Stimulus

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Dumbbells: Weight we can cycle 20+ unbroken when fresh.
  • Strict HSPU: Variation we can complete 10+ unbroken when fresh,
  • Kipping HSPU: Variation we can complete 15+ unbroken when fresh,
  • Double Unders: No more than 45 seconds.

Strategy / Simple

  • Push as fast as shoulder stamina will allow.
  • Avoid getting to failure in HSPU.
  • Break before you get to a slow and sticky rep.

MODIFICATIONS

STRICT HANDSTAND PUSH-UPS

  • Pike Push-up
  • Dumbbell Strict Press
  • Raise Floor
  • Push-ups

DUMBBELL HANG POWER CLEAN

  • Russian Kettlebell Swing
  • Reduce Weight

KIPPING HANDSTAND PUSH-UPS

  • Pike Push-Ups
  • Dumbbell Push Press
  • Raise Floor
  • Push-Ups

DUMBBELL SHOULDER TO OVERHEAD

  • Reduce Weight
  • Sub Barbell
  • Dumbbell Bench Press

DOUBLE UNDERS

  • 30 Seconds of Practice
  • 75 Single Unders
  • 8/6 Cal Bike or Ski Erg

General Warmup [0:00 – 5:00]

30 Seconds Jumping Jacks

30 Second Down Dog

30 Second Inch Worms

30 Second Single Under

30 Second Down Dog to Push-Up

30 Second Knuckle Draggers

30 Second Duck Walks

30 Second Single or Double Unders

30 Second Bodyweight Good Morning

30 Second Inch Worm to Push-Ups

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Dumbbells: Weight we can cycle 20+ unbroken when fresh.
  • Strict HSPU: Variation we can complete 10+ unbroken when fresh,
  • Kipping HSPU: Variation we can complete 15+ unbroken when fresh,
  • Double Unders: No more than 45 seconds.

Specific Warmup, Part 1 [8:00 – 12:00]

Daily Focus

DEADLIFT

With an empty bar…

5 Deadlifts with a 5 second negative.

With a light weight…

5 Deadlift with a 5 second negative.

With a moderate weight…

5 Deadlifts with a pause at the top of each rep.

  • Keep bar close to the body,
  • Get the ‘slack’ out of the back by pulling yourself into the bar before pulling off the ground.
  • Chest and shoulders rise at the same rate until past the knee.

Strength, Heavy 10 Deadlift [12:00 – 24:00]

Allow 12 minutes for the strength portion.

Specific Warmup, Part 2 [24:00 – 34:00]

STRICT HANDSTAND PUSH-UP

15 Second Handstand Hold

  • Cue athlets to press through the floor and squeez glutes to brace.
    5 Pike Push-Ups
  • Cue head to move forward to create a slight triangle with the three points of contact (head and hands).
    2 Handstand Negatives
  • Cue full control to the floor.
    2-3 Strict Handstand Push-Ups
  • Cue full control to the floor and creating the triangle on the ground.

DUMBBELL HANG POWER CLEAN

5 Single DB Swings Each Arm

5 Double DB Swings

5 Double DB Hang Power Cleans

DUMBBELL SHOULDER TO OVERHEAD

5 Double Dumbbell Rack Dips

5 Double Dumbbell Push Press

5 Double Dumbbell Push Jerks

Strategy [34:00 – 35:00]

Simple

  • Push as fast as shoulder stamina will allow.
  • Avoid getting to failure in HSPU.
  • Break before you get to a slow and sticky rep.

Strategy Video

Quarterfinal 21.1 WOD Breakdown

Practice Round [35:00 – 37:00]

3 Strict HSPU

5 DB Hang Power Cleans

25 Double Unders

Bathroom, Water, Questions [37:00 – 40:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [40:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

3 Rounds:

10 Push-ups

10 Dumbbell Hang Power Cleans

50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:

10 Push-ups

10 Dumbbell Shoulder to Overhead

50 Double Unders

After Party

3 Sets, Not For Time:

10 Banded Barbell Bent Over Rows

10 Alternating Pistols

10 Double Kettlebell Snatch

10 Weighted Pistols

Rest 2:00 between sets.



Wednesday February 8, 2023

Monday February 6, 2023

MONDAY 06 FEB 2023

“When Randy Met Nancy” [All Tracks]

For Time:

75 Power Snatches (75/55)

Rest 2 Minutes

5 Rounds:

1,000m BIke

15 Overhead Squats (95/65)

Time Cap: 25 Minutes

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Power Snatch: Weight we can cycle 20+ unbroken when fresh.
  • Overhead Squat: Weight we can cycle 20+ unbroken when fresh.
  • Run: Should take less than 2:30 to complete.

Strategy / Simple

  • Break the snatches before you want to.
  • Push the run.
  • Recover on the overhead squats.

MODIFICATIONS

POWER SNATCH

  • Sub Dumbbell
  • Power Clean
  • Medball Clean

OVERHEAD SQUAT

  • Front Squat
  • Overhead Squat to Medball
  • Front Rack Alternating Lunge

1,000m Bike

  • 500m Row
  • 500m Ski
  • 400m Run

General Warmup [0:00 – 5:00]

400m Run

30 Second Active Samson

30 Second Active Spiderman

30 Second Bottom Squat Hold

200m Run

30 Second Knuckle Dragger

30 Second Alternating Quad March

30 Second Squat to Stand

100m Run

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Power Snatch: Weight we can cycle 20+ unbroken when fresh.
  • Overhead Squat: Weight we can cycle 20+ unbroken when fresh.
  • Run: Should take less than 2:30 to complete.

Specific Warmup & Teaching [8:00 – 24:00]

Daily Focus – Elbow Lockout

POWER SNATCH

Snatch Specific Barbell Warmup

15 Seconds Upright Rows

15 Seconds Hang Muscle Snatch

15 Seconds Behind the Neck Press

15 Seconds Overhead Squat

15 Seconds Snatch Balance

4 High Hang Snatch

REST, Cue punchout to receive the bar with locked out elbows.

4 Above Knee Hnag Snatch

REST, Cue hips back to receive the bar as if they are sitting on a tall stool.

4 Mid Shin Snatch

OVERHEAD SQUAT

5 Quarter Squats

  • Pause athletes at the top and the bottom. Cue armpits facing forward, and elbow pitts to the ceiling.
    5 Half Squats
  • Pause athletes at the top and the bottom. Cue athletes to squeeze shoulder blades together and up. As if they are trying to hold a pen between their shoulder blades.
    5 Overhead Squats

Strategy [24:00 – 25:00]

Simple

  • Break the snatches before you want to.
  • Push the run.
  • Recover on the overhead squats.

Strategy Video

When Randy met Nancy WOD Breakdown

Practice Round [25:00 – 27:00]

10 Power Snatches

100m Run

5 Overhead Squats

Bathroom, Water, Questions [27:00 – 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [30:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

For Time:

100 Alternating DB Snatch (50/35)

Rest 2 Minutes

5 Rounds:

400 Meter Run

15 Double DB Front Squats

After Party

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100m Double DB Front Rack Walk

Rest 2:00 between sets.



Wednesday February 8, 2023

Saturday February 4, 2023

SATURDAY 04 FEB 2023

“Team Damn Diane” [SWEAT]

[TEAMS OF 2]

For Time:

Buy-In: 180 Calorie Row

Into…

90 Deadlifts (225/155)

90 Dumbbell Strict Press (35/20)

Partition 90’s However You’d Like

[TRAIN] Dumbbell Strict Press (50/35) // Deadlifts (315/205)

[COMP] Strict Handstand Push Ups // Deadlifts (315/205)

Time Cap: 30 Minutes

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Deadlift: Can complete 15+ Unbroken when fresh.
  • Strict Deficit HSPU: Can complete 10+ unbroken when fresh.

Strategy 

  • Break the deadlifts and handstand push-ups before you want to.
  • Keep transitions consistent across all rounds.

MODIFICATIONS

DEADLIFT

  • Reduce Weight
  • Sub Kettlebell or Dumbbells
  • GHD Hip Extensions

STRICT PRESS / HANDSTAND PUSH-UPS

  • Reduce Reps
  • Kipping Handstand Push-Ups
  • Push-Ups
  • Dumbbell Push Press
Wednesday February 8, 2023

Friday February 3, 2023

FRIDAY 03 FEB 2023

Front Squat

1 x 1 

“Open Workout 22.3” [COMPETE// Rx Open]

For Time:
21 Pull-ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bar Pull-ups
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle-ups
30 Double Unders
15 Thrusters (135/85)

Time Cap: 12 Minutes

[TRAIN] Strict Pull-Ups // (95/65)(115/75)(135/85)

[SWEAT] Pull-Ups // Burpee Pull-Ups // (95/65) 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Pull-Ups: Can complete in less than 90 seconds.
  • Double Unders: Can complete 42 reps in about 30 seconds.
  • Thrusters: Complete each round in no more than 3 sets.
  • Bar Muscle-Ups: Can complete in less than 2 minutes.

Strategy 

  • Break the gymnastics and the thrusters.
  • Breathe and recover on the double unders.

MODIFICATIONS

PULL-UPS

  • Ring Rows
  • Banded Strict Pull-Ups

CHEST TO BAR PULL-UPS

  • Chin Over Bar
  • Banded Strict Chest to Bar Pull-Ups
  • Ring Rows

BAR MUSCLE-UPS

  • Burpee Pull-Ups
  • Chest to Bar Pull-Ups
  • Ring Muscle-Ups

DOUBLE UNDERS

  • 1.5x Single Unders
  • Line Hops

THRUSTERS

  • Front Squats
  • Reduce Weight