by admin | Jan 3, 2023 | WOD
WEDNESDAY January 4, 2023
“Let’s Bounce” [ALL TRACKS]
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Hang Power Snatches (75/55)
Wall Ball: 9/6
Barbell: 34/25
Time Cap: 25 Minutes
Strategy
Simple
- Break the wallballs earlier than you’d like.
- Breath on the double unders.
- Hang on for bigger sets on the snatches.
Detailed
A break on the double unders or wall balls can be very fast. A break on the snatches will naturally take longer. So if you need to find a place for an extra break here, do it in the double unders of wall balls.
Strategy
Simple
- Break the wallballs earlier than you’d like.
- Breath on the double unders.
- Hang on for bigger sets on the snatches.
Detailed
A break on the double unders or wall balls can be very fast. A break on the snatches will naturally take longer. So if you need to find a place for an extra break here, do it in the double unders of wall balls.
Modifications
DOUBLE UNDERS
- 1.5 x Single Unders
- 20-15-10-5-2 Calorie Machine
- Jumping Jacks
- Plate Hops
WALL BALL
HANG POWER SNATCH
- Alternating Hang DB Snatch
- Hang Power Clean
- Kettlebell Swings
After Party
4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minutes Between Sets
by admin | Jan 2, 2023 | WOD
TUESDAY January 3, 2023
DEADLIFT [15min]
- Heavy Single for the day (NOT MAXIMAL)
- 1 Rep @ 88% [TRAIN/COMP]
“DomiNATE” [SWEAT]
AMRAP 20:
2 Burpee Pull-Ups
4 Push-Ups
8 Dumbbell Clean & Jerks (50/35)
[TRAIN] Strict Chest to Bar / DB (70/50)
[COMP] Ring Muscle Ups / Handstand Push Ups / DB (70/50)
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Grind
- Score: Rounds + Reps
- Dumbbell: Weight we can complete in no more than 2 sets the entire workout. Alternate sides of each rep.
- Handstand Push-Up: Variation we can complete unbroken the entire workout.
- Ring Muscle-Up: Variation we can complete unbroken the entire workout.
The dumbbell will make this grindy, but we want to keep this as cyclical as possible. Moving the entire time with smooth transitions.
Strategy
Simple
- Aggressive transitions.
- Smooth pace on the reps,
- Break the dumbbells if needed to keep transitions fast.
Detailed
- We want to plan this around the gymnastics movements. So if that means we need to break the dumbbells in order to keep our transitions fast and our gymnastics unbroken, it’s worth it.
MODIFICATIONS
RING MUSCLE-UPS
- Bar Muscle-Ups
- Strict Chest to Bar Pull-Ups
- Banded Ring Muscle-Up
- Renegade Row
- Toe Assisted Muscle-Up
HANDSTAND PUSH-UPS
- Pike Push-Ups
- Raise Floor
- Push-Ups
- Dumbbell Push Press
DUMBBELL CLEAN AND JERKS
General Warmup [0:00 – 5:00]
30 Seconds Alternating Reverse Lunge
30 Seconds Jumping Jacks
30 Seconds Active Spiderman
30 Seconds Active Samson
30 Seconds Air Squats
30 Seconds Down Dog to Push-Ups
30 Seconds Bodyweight Good Mornings
30 Seconds Knuckle Draggers
30 Seconds Slow Burpeees
WOD Brief – Stimulus [5:00 – 8:00]
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Grind
- Score: Rounds + Reps
- Dumbbell: Weight we can complete in no more than 2 sets the entire workout. Alternate sides each rep.
- Handstand Push-Up: Variation we can complete unbroken the entire workout.
- Ring Muscle-Up: Variation we can complete unbroken the entire workout.
The dumbbell will make this grindy, but we want to keep this as cyclical as possible. Moving the entire time with smooth transitions.
Teaching [8:00 – 15:00]
Daily Focus – Lockout
MUSCLE-UPS
- Pinky knuckle on top of the rings.
- Ensure lockout at the bottom of the rings and the top of the dip.
- Eyes up during turnover.
- Aggressive head through during turnover.
- Legs long and straight in the backswing.
- Use low rings to lead class through teaching portion.
HANDSTAND PUSH-UPS
- Ensure lockout at the top of the rep.
- Triangle between the hands and head.
- Top of the touches the ground.
- Full control on negative.
- Squeeze glutes at the top to keep the body stacked.
DUMBBELL CLEAN & JERKS
- Ensure lockout at the top of each rep. Full extension of the knees and elbows.
- Touch dumbbells outside of the feet, not in front.
- Bend knees to keep back neutral during each rep.
- During jerk, punch dumbbells together to keep them from drifting out.
Specific Warmup [17:00 – 24:00]
The coach should lead and start each of these warmup rounds, re-stating a different cue before each round.
10 Ring Swings
3 Handstand Negatives
10 Dumbbell Deadlifts
REST
2 Ring Muscle-Ups
3 Pike Push-Ups
5 Dumbbell Cleans
REST
2 Ring Muscle-Ups
3 Handstand Push-Ups
4 Dumbbell Clean & Jerks
Strategy [24:00 – 25:00]
Simple
- Aggressive transitions.
- Smooth pace on the reps,
- Break the dumbbells if needed to keep transitions fast.
Detailed
- We want to plan this around the gymnastics movements. So if that means we need to break the dumbbells in order to keep our transitions fast and our gymnastics unbroken, it’s worth it.
Practice Round [25:00 – 27:00]
1 Rounds:
2 Muscle-Up
4 Handstand Push-Ups
8 Dumbbell Clean & Jerks
Practicing a full round allows us to get the feel for this. Most athletes will do their practice round way faster than their workout pace should be.
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.
Home WOD
AMRAP 20:
2 Renegade Rows
4 Dumbbell Push Press
8 Dumbbell Clean & Jerks
Dumbbells: 50’s/35’s
After Party
3 Giant Sets:
100 Meter Overhead Kettlebell Carry*
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
by admin | Jan 1, 2023 | WOD
MONDAY January 2, 2023
[Part 1]
FRONT SQUAT [SWEAT]
Build to a heavy triple in 15 min
FRONT SQUAT [TRAIN/COMP]
On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%
*All Percentages Based Off 1RM Front Squat
[Part 2]
“Life Alert” [ALL TRACKS]
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)
REPEAT FROM 4/3/2018
Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
Category: Sprint
Score: Combined Rounds + Reps
Barbell: Weight we can complete 30+ when fresh.
Toes to Bar: Can complete 21 reps in under a minute.
Row: 21/15 Calories should take no more than 1:15 to complete.
With 4 minutes of rest after each round, we want to really push these rounds each time. Record your rounds + reps for each AMRAP.
Strategy
Simple
- Reach for more than you think you have.
- Smooth transitions.
- Immediately begin recovery between rounds.
Detailed
- The idea here is to have 4 minutes of high intensity with a 1:1 rest.
- Have athletes push outside of their comfort zone here.
- It’s worth reaching to complete the front squats unbroken if you can.
MODIFICATIONS
CALORIE ROW
- Same Calorie Ski, Bike Erg
- 15/12, 12/9, 6/4 Cal Echo Bike
- 200m, 150m, 100m Run
TOES TO BAR
- Abmat Sit-Ups
- GHD Sit-Ups
- Knees to Elbow
- Candlestick
FRONT SQUAT
- Back Squat
- Goblet Squat
- Sub Dumbbells
AFTER PARTY
Legless + Carry + Box Jump Over
AMRAP 12
1 Legless Rope CLimb
6 Farmers Carry
12 Box Jump Overs
DB: 70/50
Carry Length 25ft
by admin | Dec 30, 2022 | WOD
SATURDAY December 31, 2022
“New Year Countdown” [SWEAT]
Workout Definition
10-9-8-7-6-5-4-3-1:
Dumbbell Thrusters (35’s/25’s)
Pull-ups
After Each Round:
30 Double Unders
Time Cap: 20 Minutes
[TRAIN] Dumbbell Thrusters (50’s/35’s) // Strict Pull-Ups
[COMP] Dumbbell Thrusters (50’s/35’s) // Chest to Bar Pull-ups
“New Year Countdown” [TRAIN]
Workout Definition
10-9-8-7-6-5-4-3-1:
Dumbbell Thrusters (50’s/35’s)
Strict Pull-Ups
After Each Round:
30 Double Unders
Time Cap: 20 Minutes
“New Year Countdown” [COMPETE]
Workout Definition
10-9-8-7-6-5-4-3-1:
Dumbbell Thrusters (50’s/35’s)
Chest to Bar Pull-ups
After Each Round:
30 Double Unders
Time Cap: 20 Minutes
Score: Time
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Flow: After each round the athletes will complete 30 double unders. The workout ends with 30 double unders.
- Thrusters: Weight can complete 20+ unbroken when fresh.
- Chest to Bar Pull-Ups: Can complete 10+ unbroken when fresh.
- Double Unders: Should complete in under 30 seconds.
Strategy
Simple
- Break the 10’s, 9’s, and 8’s
- Push the back half of the workout.
- Smooth transitions.
Detailed
- When we finish the round of 8 we are about half way done the workout. So we want to respect those early rounds.
- Breaking in the early rounds puts us in the position to potentially go unbroken in the back half of the workout as reps get lower.
- Lots of transitions, we don’t want to get lazy here.
MODIFICATIONS
DUMBBELL THRUSTER
- Barbell Thruster
- Goblet Thruster
- Wallballs
- Jump Squats
CHEST TO BAR PULL-UPS
- Chin Over Bar
- Bent Over Rows
- Banded Strict Pull-Ups
30 DOUBLE UNDERS
- 45 Single Unders
- Jumping Jacks
by admin | Dec 29, 2022 | WOD
FRIDAY December 30, 2022
[Part 1]
Deadlift
Build to a heavy triple.
[Part 2]
Open 17.4 [COMPETE]
Complete as many rounds and reps as possible in 13 minutes of:
- 55 deadlifts
- 55 wall-ball shots
- 55-calorie row
- 55 handstand push-ups
[Rx/COMPETE] aka “The Open in 2017”
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. Target
[TRAIN] Deadlifts (225/155) // Push-Ups
[SWEAT] Deadlifts (155/105) // Push-Ups
“Open Workout 17.4” [TRAIN]
Workout Definition
AMRAP 13:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Push-Ups
“Open Workout 17.4” [SWEAT]
Workout Definition
AMRAP 13:
55 Deadlifts (155/105)
55 Wall Balls (20/14)
55 Calorie Row
55 Push-ups
by admin | Dec 28, 2022 | WOD
THURSDAY December 29, 2022
“Half Empty” [ALL TRACKS]
[TEAMS OF 2]
AMRAP 20:
10 Box Jump Overs (24″/20″)
2 Rope Climbs (15′)
30′ Front Rack Walking Lunge (135/95)
Switch After Full Rounds
Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- You go, I go. Each athlete completes one full round while the other athlete rests. This will be the flow for the workout.
- Weight should be able to complete the walking lunge without putting it down.
- Athletes should push each round since they will have rest periods to recover.
- Score: Rounds + Reps
Strategy
Simple
- Push the box jump overs.
- Smooth on the rope climbs.
- Drive through the lunges.
Detailed
- As athletes get tired legs, cue them to drive their knees to get on the box each time. The box jump overs should be pushed, but smooth. Step-downs is the best option here, not worth the achilles risk.
- This is a chance for athletes to feel what it’s like to do 2 rope climbs quickly. It should also bring their breathing down just a touch.
- Encourage athletes to drive through the lunges, but to make sure they don’t miss full extension at the top of each rep.
Modifications
BOX JUMP OVERS
- Box Jumps
- Box Step-Overs
- Squat Jumps
2 ROPE CLIMBS
- 6 Strict Pull-Ups
- 1 Rope Climb
- Reduce Height
FRONT RACK WALKING LUNGE
- Sub Dumbbells
- Box Step-Ups
- Goblet Walking Lunge
- Alternating Reverse Lunge
- Reduce Weight
After Party
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups
by admin | Dec 27, 2022 | WOD
WEDNESDAY December 28, 2022
“Amanda, Please!” [SWEAT]
AMRAP 4:
Buy-In: 9 Burpee Pull-Ups
9 Power Snatches (75/55)
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 7 Burpee Pull-Ups
7 Overhead Squats (95/65)
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 5 Burpee Pull-Ups
5 Power Snatches (115/85)
5 Bar-Facing Burpees
[TRAIN] Strict Chest to Bar Pull-Ups // Power Snatches (95/65)(115/85)(135/95)
[COMP] Ring Muscle-ups // Power Snatches (95/65)(115/85)(135/95)
Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Each AMRAP begins with a buy-in that you perform once before moving to the scored pieces.
- Athletes get a 4 minute rest between rounds.
- Record the rounds + reps for each portion of the workout.
- Score: Combined Rounds + Reps
Strategy
Simple
- Reach for unbroken on the muscle-ups.
- One quick break on the bar.
- Push the burpees.
Detailed
- We want as much time as possible, so we need to try to get the buy-in unbroken.
- Breaking the barbell once, especially on the dynamic snatches, can allow us to have energy to push the burpees.
- We can hold onto the overhead squats.
- Slow the exhale during the rest periods.
Modifications
RING MUSCLE-UPS
- Burpee Pull-Ups
- Bar Muscle-Ups
- Renegade Row
- Chest to Bar Pull-Ups
POWER SNATCH
- Sub Dumbbells
- Power Clean
- Kettlebell Swing
SQUAT SNATCH
- Sub Dumbbells
- Squat Clean
- Kettlebell Swing
OVERHEAD SQUAT
- Front Squat
- Dumbbell Front Squat
- Dumbbell Overhead Squat
BAR FACING BURPEES
- Dumbbell Facing Burpees
- Burpee to Target
- Line Facing Burpees
After Party
3 Giant Sets:
50′ Dumbbell Bear Crawl
50′ Reverse Dumbbell Bear Crawl
Rest 1:30 Between Sets
by admin | Dec 26, 2022 | WOD
TUESDAY December 27, 2022
“2021 CFG Event 10” [ALL TRACKS / RUN]
For Time:
30 Toes to Bar
1.5 Mile Run or 6,000m Bike
30 Toes to Bar
1.5 Mile Run
30 Toes to Bar
Time Cap: 30 Minutes
Strategy
Simple
- Push the runs.
- Smart breaks on the toes to bar.
Detailed
- The run is the biggest area to gain time. A slow mile vs. a faster mile can be a minute of difference.
- Plan the breaks on the toes to bar. If we chose poorly on our strategy here, we can spend time staring at the bar.
- For some athletes, quick singles on the toes to bar is a perfectly fine strategy.
Strategy
Simple
- Push the runs.
- Smart breaks on the toes to bar.
Detailed
- The run is the biggest area to gain time. A slow mile vs. a faster mile can be a minute of difference.
- Plan the breaks on the toes to bar. If we chose poorly on our strategy here, we can spend time staring at the bar.
- For some athletes, quick singles on the toes to bar is a perfectly fine strategy.
Modifications
1.5 MILE RUN
- 3,000m Row
- 6,000m Bike
- 3,000m Ski
After Party
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
20 GHD Sit-ups
Rest 2 Minutes Between Sets
by admin | Dec 26, 2022 | WOD
MONDAY December 26, 2022
[Part 1]
Squat Clean & Jerk [15min]
On the 2:30 x 6 sets:
Set 1: 2 reps @ 76%
Set 2: 1 rep @ 81%
Set 3: 1 rep @ 86%
Set 4: 2 rep @ 76%
Set 5: 1 rep @ 81%
Set 6: 1 rep @ 86%
[Part 2]
“Disgrace” [ALL TRACKS]
3 Rounds For Time:
10 Squat Cleans
10 Push Jerks
Barbell: 135/95
REPEAT FROM 1/25/22
STIMULUS
The prescription is the stimulus, not necessarily what is written on the board.
[Part 1]
- Building to a heavy single for the day. A heavy single should mean no misses up to a weight that is challenging, and if they were to go any heavier they may miss.
- If athletes feel good, they can go for a new max.
- 15 minutes should be enough time to give athletes.
[Part 2]
- Barbell: Weight an athlete could touch and go 10+ unbroken squat cleans when fresh.
- Score: Time
STRATEGY
Simple
- Break the squat cleans.
- Aggressive on the jerks.
Detailed
- Some athletes will be able to do this entire workout unbroken, but it will be a challenge. I jokingly offer a coffee for anyone able to compelte the challenge.
- Better to break the squat cleans in order to hold onto the push jerks.
MODIFICATIONS
SQUAT CLEAN
- Power Clean
- Front Squat
- Sub Dumbbells
PUSH JERKS
AFTER PARTY
3 Giant Sets:
16 Dumbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
by admin | Dec 9, 2022 | WOD
SATURDAY 10 DEC 2022
“The 5 Stages of Chief” [SWEAT]
[TEAMS OF 2]
AMRAP 20:
3 Double DB Shoulder to Overhead (35’s/20’s)
6 Power Snatches (65/45)
9 Box Jumps (24″/20″)
* Change Partners After Full Rounds
*Score = Total Rounds + Reps
[TRAIN] Double DB Shoulder to Overhead (50’s/35’s) // Power Snatches (75/55)
[COMP] Handstand Push-ups // Power Snatches (75/55)
STIMULUS: “The 5 Stages of the Chief” is a Threshold workout.
STRATEGY: Athletes should aim to complete 3 HSPU in 0:20 or less. Each set of 6 Power Snatches should be completed in 0:30 or less. 9 Box Jumps should be completed in 0:45 or less. With so many transitions athletes should also very intentionally rest and move between movements, going unbroken for each movement is a good goal and very doable.
SCALING: they haven’t finished I guess…
SCORING:
MODIFICATIONS
HSPU
-Reduce Reps
-Reduce Range of Motion
-Push-Ups
-DB STOH
POWER SNATCHES
-Reduce Reps
-Reduce Load
-DB Snatch
-KB Swing
BOX JUMPS
-Reduce Reps
-Reduce Box Height
-Lunges/Box Step-Ups
