by admin | Feb 10, 2022 | WOD
FRIDAY 11 FEB 2022
PART 1: OVERHEAD SQUATS
On the 2:00 x 5 Rounds:
3 Overhead Squats
Score = Heaviest Load
PART 2: “ENCORE”
For Time
21-15-9:
Overhead Squats (95/65)
Pull-ups
Directly Into…
45 Bar-Facing Burpees
[SWEAT] as written
[TRAIN] Overhead Squats (135/95) // Strict Pull-ups
[COMP] Overhead Squats (135/95) // Chest to Bar Pull-ups
STIMULUS: “ENCORE” is a Grindy Pacer workout.
STRATEGY: Athletes should be able to complete the Overhead Squats and Chest to Bar Pull Ups in under 9:00 and the 45 Bar Facing Burpees in under 6:00.
SCALING: Athletes should choose a barbell load they can complete the set of 21 Overhead Squats in 1-3 sets maximum and the set of 15 in 1-2 sets maximum.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 10-15 Minutes.
MODIFICATIONS
OVERHEAD SQUATS
-Reduce Load
-Reduce Reps
-PVC
-Front Squat
CHEST TO BAR PULL UPS
-Reduce Reps
-Pull Ups
-15-12-6: Strict Pull Ups
-Ring Rows
-20-16-10: Single Dumbbell Bent Over Rows (total reps)
BAR FACING BURPEES
-Reduce Reps
-Cap at 5:00
-Lateral Burpees Over Barbell
-Burpees
-45 Calorie Bike Erg
AFTER CLASS
Echo Bike Intervals
6 Sets:
60 Seconds at Fast Pace
60 Seconds at Easy Pace (Just Arms)
[Rest 1 Minute After 6 Sets]
6 Sets:
60 Seconds at Moderate Pace
60 Seconds at Fast Pace
by admin | Feb 9, 2022 | WOD
THURSDAY 10 FEB 2022
“S(CORE)BOARD”
For Time
50-40-30-20-10:
Front Rack Reverse Lunges (35/25)
AbMat Sit-ups
Calorie Row
[SWEAT] as written
[TRAIN/COMP] Front Rack Reverse Lunges (45/35)
STIMULUS: “S(CORE)BOARD” is a Midline Pacer workout.
STRATEGY: Athletes should finish the Round of. . .
50 in under 10:00
40 in under 8:00
30 in under 6:00
20 in under 4:00
10 in under 2:00
SCALING: Athletes should choose a barbell load they can picture themselves going unbroken during the workout on all Front Rack Reverse Lunges. Athletes should be able to finish 10 Calories on the Rower in under 1:00. If needed, athletes should scale to 35-28-21-14-7 Row Calories
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish the workout in 20-30Minutes.
MODIFICATIONS
FRONT RACK REVERSE LUNGES
-Reduce Reps
-Reduce Load
-Bodyweight
-Box Step Ups
-Double Dumbbell
-Single Leg Hip Bridges
ABMAT SIT UPS
-Reduce Reps
-Plank/Hollow Body Hold for 2:30-2:00-1:30-1:00-0:30
-Lying Knee Tucks
ROW
-Reduce Calories (35-28-21-14-7)
-Same Calories on a Bike Erg
-Echo/Assault Bike: 35-28-21-14-7
-Run: 1,000m, 800m, 600m, 400m, 200m
AFTER CLASS
8 Rounds of
0:20 work : 0:10 rest
Rounds 1-2: Flutter Kicks
Rounds 3-4: Strict Knee to Chest
Rounds 5-6: Side Plank (1x each side)
Rounds 7-8: Front Plank
by admin | Feb 8, 2022 | WOD
WEDNESDAY 09 FEB 2022
“DUBLIN”
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders
Rest 1 Minute Between Rounds
[SWEAT] Dumbbells: (35/25)’s
[TRAIN/COMP] Dumbbells: (50/35)’s
STIMULUS: “DOUBLIN” is a Grindy Interval workout.
STRATEGY: Athletes should be able to complete Double Dumbbell movements in 1:00 and Double Unders in 1:00.
SCALING: Athletes should choose dumbbells that they can maintain unbroken sets of Push Jerks all 9 Rounds reaching full range of motion with control.
SCORING: Athletes’ score will be the Time it takes to complete the workout including the four 1 Minute Rest periods. Athletes should aim to finish the workout in 11-16 Minutes .
MODIFICATIONS
DOUBLE DUMBBELL PUSH JERKS
-Reduce Reps
-Reduce Load
-Single Dumbbell
DOUBLE DUMBBELL HANG POWER CLEANS
-Reduce Reps
-Reduce Load
-Single Dumbbell
DOUBLE DUMBBELL DEADLIFTS
-Reduce Reps
-Reduce Load
-Single Dumbbell
DOUBLE UNDERS
-Reduce Reps
-Cap at 1:00
-70 Single Unders
-8/12 Calorie Machine
-45 High Single Unders
AFTER CLASS
DEADLIFT
1 Set of 1 @ 70% 1RM
1 Set of 1 @ 78% 1RM
4 Sets of 3 @ 83% 1RM
1 Set of 3+ @ 83% 1RM
[Leave 1-2 Reps In The Tank On Max Set]
by admin | Feb 7, 2022 | WOD
TUESDAY 08 FEB 2022
“APOLOGIES”
For Time:
45 Wall Balls (14/10)
30 Toes to Bar
15 Burpee Box Jumps (24/20)
30 Wall Balls (14/10)
20 Toes to Bar
10 Burpee Box Jumps (24/20)
15 Wall Balls (14/10)
10 Toes to Bar
5 Burpee Box Jumps (24/20)
[SWEAT] as written
[TRAIN/COMP] Burpee Box Jumps (30/24) // Wall Balls (20/14)
STIMULUS: “APOLOGIES” is a Grindy Threshold workout.
STRATEGY: Athletes should be able to finish the first round (45-30-15) in under 7:00. Athletes should be able to finish the second round (30-20-10) in under 5:00 and the final round in under 3:00
SCALING: Athletes should be able to do the first round of Wall Balls and Toes to Bar in a maximum of 5 sets. Athletes should be able to do the second set of Wall Balls and Toes to Bar in a maximum of 4 sets. Athletes should be able to do the final round of Wall Balls and Toes to Bar in a maximum of 3 sets during the workout.
SCORING: Athletes’ score will be the Time it takes to finish the workout. Athletes should aim to finish in 12-18 Minutes .
MODIFICATIONS
WALL BALLS
-Reduce Reps
-Reduce Load
-Med Ball Jump Squats
-Jump Squats
-Double Dumbbell Thrusters
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Toes to Space
-Lying Knee to Chest
-Candle Sticks
-2x AbMat Sit Ups
BURPEE BOX JUMPS
-Reduce Reps
-Reduce Height
-1.5x Box Jumps
-1.5x Burpees
-Burpees to Target
-Single Dumbbell Devil’s Press
AFTER CLASS
Strict Press:
1 Set of 1 @ 70% 1RM
1 Set of 1 @ 78% 1RM
4 Sets of 3 @ 83% 1RM
1 Set of 3+ @ 83% 1RM
[Leave 1-2 Reps In The Tank On Max Set]
by admin | Feb 6, 2022 | WOD
MONDAY 07 FEB 2022
“ALTERNATE”
2 Rounds of “Nate”
15/12 Cal Bike
1 Round of “Nate” =
2 Strict Dips
4 Hand Release Push Ups
8 Kettlebell Swings (53/35)
Score = Total Rounds + Reps
1 Round = 2 Rounds of “Nate” + 15/12 Cal Bike
[SWEAT] as written
[TRAIN] Kettlebell Swings (70/53)
[COMP/HERO Rx] Ring Muscle Ups// Handstand Push Ups// Kettlebell Swings (70/53)
STRUCTURE: Athletes will do as many rounds as possible of 2 Rounds of “Nate” and a 15/12 Cal Bike in 20 Minutes. 1 Round of “Nate” is 2 Muscle Ups, 4 Handstand Push Ups, and 8 Heavy Kettlebell Swings
STIMULUS: “ALTERNATE” is a Pacer workout.
STRATEGY: Athletes should be able to complete 2 Rounds of “Nate” in under 2:30. Athletes should be able to complete a 15/12 Cal Bike in under 1:30.
SCALING: Athletes should be able to complete 2 Muscle Ups or Ring Dips unbroken, 4 Handstand/Hand Release Push Ups in a maximum of 2 very quick sets, and 8 Kettlebell unbroken.
SCORING: Athletes’ score will be Total Rounds + Reps . Athletes should aim to get at least 5 Rounds. 1 Round = 2 Rounds of “Nate” + 15/12 Cal Bike
MODIFICATIONS
MUSCLE UPS
-Reduce Reps
-Low Ring Muscle Up Transitions
-Bar Muscle Ups
-Ring Pull Ups
-Ring Dips
-Burpee Ring Pull Ups
HANDSTAND PUSH UPS
-Reduce Reps
-Reduce Range of Motion (AbMat)
-Hand Release Push Ups
-Feet Elevated Pike Push Up
-Double Dumbbell Push Press
KETTLEBELL SWINGS
-Reduce Reps
-Reduce Load
-Russian Swings
-Kettlebell Deadlifts
-16 AbMat Sit Ups
15/12 CAL BIKE
-Reduce Calories
-250m Row
-200m Ski
-150m Air Run
-60 Double Unders
AFTER CLASS
5 Sets Not For Time:
1 Rope Climb (15ft.)
30 Second L-Sit on Rings
50′ Heavy Yoke Carry (Heavy 5 Back Squat)
by admin | Feb 4, 2022 | WOD
SATURDAY 05 FEB 2022
“PASS INTERFERENCE”
3 Rounds:
15 Deadlifts (95/65)
15 Pull-Ups
Directly Into…
3 Rounds:
12 Front Squats (95/65)
12 Pull-Ups
Directly Into…
3 Rounds:
9 Shoulder to Overhead (95/65)
9 Burpee Pull-Ups
Time Cap: 18 Minutes
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN] Strict Pull-Ups x 2 // (135/95) // Burpee Pull-Ups
[COMP] Pull-Ups // Chest to Bar Pull-Ups // Shoulder to Overhead (135/95) // Bar Muscle-Ups
[PARTNER OPTION] see below, weights & movements per [SWEAT/TRAIN/COMP]
[TEAM OF 2]
Athletes alternate stations with partner
AMRAP 6:
12 Deadlifts
12 Pull Ups
6 Calorie Bike
Directly into. . .
AMRAP 6:
9 Front Squats
9 Chest to Bar Pull ups
6 Calorie Bike
Directly into. . .
AMRAP 6:
6 Shoulder to Overhead
6 Bar Muscle Ups
6 Calorie Bike
-Score = Total Rounds + Reps
STIMULUS: “PASS INTERFERENCE” is a Grind workout.
STRATEGY: Athletes should be able to complete each 3 Round couplet in under 6:00. Athletes should be able to finish 1 Round of a couplet in under 2:00.
SCALING: Athletes should choose a barbell load they confidently can go unbroken on Deadlifts and Front Squats; and a barbell load they can complete Shoulder to Overhead in 2 sets maximum. Today is a big gymnastics day- athletes will need to put a lot of thought into the correct variation and number of reps. Today is a good day to scale the movement variation first and then scale reps if needed.
Scaling Examples:
-15 Rings Rows, 12 Banded Pull-Ups, 9 Burpee Pull-Ups
-15 Banded Pull-Ups, 12 Jumping Pull-Ups, 9 Burpee Pull-Ups
-12 Thick Banded Pull-Ups, 9 Light Band-Pull Ups, 6 Burpee Pull-Ups
* SCORING:* Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 15-18 Minutes. There is a time cap of 18 Minutes.
MODIFICATIONS
BARBELL MOVEMENTS
-Reduce Loading
-Reduce Reps
-Sub Dumbbells
PULL-UPS
-Reduce Reps
-Strict Pull-Ups
-Ring Rows
-Double Dumbbell Bent Over Rows
CHEST TO BAR
-Reduce Reps
-Use Bands
-Strict Pull-Ups
-Chin Over Bar Pull-Ups
-Ring Rows
-Alternating Dumbbell Plank Rows
BAR MUSCLE-UPS
-Reduce Reps
-Use Bands
-Burpee Chest To Bar Pull-Ups
-Double Dumbbell Devil Presses
AFTER CLASS
All Percentages Off 1RM Clean & Jerk:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 78%
2 Reps @ 83%
2 Reps @ 88%
by admin | Feb 3, 2022 | WOD
FRIDAY 04 FEB 2022
** Coaches Feel free to roll into the after party but DO NOT FEEL it has to be all done during class**
“FORTITUDE”
[ALL TRACKS]
On the Minute x 30:
1 Minute Row
1 Minute Burpees
Score = Lowest Round of Calories Rowed + Lowest Round of Burpees
STIMULUS: “FORTITUDE” is a Threshold workout.
STRATEGY: Athletes during the practice rounds should establish a number of Calories/Burpees they feel they can sustain for 15 Rounds.
SCALING: Athletes can work for 0:45 and transition for 0:15
SCORING: Athletes’ score will be their Lowest Round of Calories + Burpees combined.
MODIFICATIONS
ROW
-Any Machine Calories
BURPEES
-Hollow Body Rocks
-AbMat Sit Ups
-Squat Jumps
-Air Squats
-Hand Release Push Ups
AFTER PARTY // BODY ARMOR
3 “Giant Sets”
Max Strict RIng Dips
12 Barbell Bent Over Rows
18 Weighted or Bodyweight Glute Bridges
14 Weighted or Bodyweight Sit-Ups
200ft Double Dumbbell Carry or Heavy Sandball
by admin | Feb 2, 2022 | WOD
THURSDAY 03 FEB 2022
**Coaches Daija and I made some changes to this so the coaching notes will not be exact** 🙂
“WITH YOU”
AMRAP 25:
30/21 Calorie Assault or Echo Bike
1 Round of “Strict Cindy”
2 Rounds of “Cindy”
Score = Rounds + Reps
“CINDY” = 5 Pull Ups + 10 Push Ups + 15 Air Squats
[SWEAT] as written above
[TRAIN] all rounds of “CINDY will be performed STRICT”
[COMP] 1 Round of “Strict Cindy” + 2 Rounds of “Mary”
“MARY = 5 Handstand Push Ups + 10 Alternating Pistols + 15 Pull Ups
STIMULUS: “WITH YOU” is a Pacer workout.
STRATEGY: Athletes should be able to complete a Bike Cals in 2:00, “Cindy” should take between :45-90 sec tops!
SCALING: If needed, athletes should scale the calories to be around 2min. To keep athletes moving, athletes should scale “Cindy” reps to 3-6-9 if needed.
SCORING: Athletes’ score will be Total Rounds + Reps. Calories = 1 Rep.
MODIFICATIONS
400 METER RUN
-Reduce Distances
-1,000m Bike
-500m Row
-400m Ski
-200m Run
-300m Air Run
-120 Double Unders
STRICT CINDY
-Reduce Reps (3-6-9)
-Banded Pull Ups
-Ring Rows
-Elevated Push Ups
-Squat to Med Ball
-Single Dumbbell Bent Over Row (5 each arm)
-10 Push Ups, 15 Air Squats, 20 Sit Ups
AFTER CLASS
3 Rounds for Quality:
100 Meter Farmers Carry
Accumulate 1:00 in an L-Sit
8 Heavy Bent Over Single Dumbbell Rows (each side)
10 GHD Sit Ups
by admin | Feb 1, 2022 | WOD
WEDNESDAY 02 FEB 2022
“HOLLEYMAN”
30 Rounds For Time:
5 Wall Balls (14/10)
3 Double Dumbbell Push Press (35/25)
1 Power Clean (155/105)
Time Cap: 30 Minutes
Score = Time it takes to complete the workout
STIMULUS: “HOLLEYMAN” is a Grindy Threshold workout.
STRATEGY: Athletes should aim to complete 1 Round in under 1:00 to make the time cap. Completing each movement unbroken in under 0:20.
SCALING: Athletes should choose a comfortable med ball weight; this station should not be taxing. Athletes should choose a number of HSPUs or Double Push Presses they can confidently go unbroken for all 30 Rounds. Athletes should choose a challenging and heavy Power Clean weight that allows them to maintain proper technique for all 30 Rounds.
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 20-30 Minutes.
MODIFICATIONS
WALL BALLS
-Reduce Reps
-Reduce Weight
-Jumping Med Ball Squats
-Jump Squats
-Double Dumbbell Thrusters
-Burpees
HANDSTAND PUSH UPS
-Reduce Reps
-Reduce ROM (stack AbMats
-Double Dumbbell Push Press
-Hand Release Push Ups
-Box Pike Push Ups
POWER CLEAN
-Reduce Weight
-3 Lighter Hang Power Clean
-2 Double Dumbbell Power Clean
-Deadlift
AFTER CLASS
Deadlift:
6 Sets of 3 @ 75% 1RM
1 Set of 3+ @ 75% 1RM
[Leave 2-3 Reps In The Tank For Max Set]
by admin | Jan 31, 2022 | WOD
TUESDAY 01 FEB 2022
“TURBO TIME”
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike
Score = Sum Total Calories
[SWEAT] Dumbbells: (35/25)’s Box: (24″/20″)
[TRAIN/COMP] Dumbbells: (50/35)’s Box: (24″/20″)
STIMULUS: “TURBO TIME” is an Interval Threshold workout.
STRATEGY: [Round 1] Athletes should be able to complete 20 Box Step Overs and 20 Toes to Bar in under 2:30, leaving at least 1:30 for athletes to Bike. [Round 2] Athletes should be able to complete 15 Box Step Overs and 15 Toes to Bar in under 2:00 leaving at least 2:00 for athletes to Bike. [Round 3] Athletes should be able to complete 10 Box Step Overs and 10 Toes to Bar in under 1:30 leaving at least 2:30 for athletes to Bike.
SCALING: Athletes should choose a number of Toes to Bar for. . .
[Round 1] that they can complete in a maximum of 4 quick sets
[Round 2] that they can complete in a maximum of 3 quick sets
[Round 3] that they can complete in a maximum of 2 quick sets
Athletes should choose dumbbells that they can go unbroken on Double Dumbbell Box Step Overs
SCORING: Athletes’ score will be their Sum Total Calories for all 3 Rounds
MODIFICATIONS
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Toes to Space
-0.5x Strict Toes to Bar (if athletes need to work on strength)
-2x AbMat Sit Ups
-1.5x Lying Knee to Chest (at a controlled pace)
DOUBLE DUMBBELL BOX STEP OVERS
-Reduce Reps
-Reduce Load
-Single Dumbbell
-Bodyweight
-(25, 20, 15) Box Step Ups
-(25, 20, 15) Step Back Lunges
AFTER CLASS
Strict Press:
6 Sets of 3 @ 75% 1RM
1 Set of 3+ @ 75% 1RM
[Leave 2-3 Reps In The Tank For Max Set]
