by admin | Nov 8, 2022 | WOD
Wednesday 09 Nov 2022
“Three Dimensional” [SWEAT]
For Time [30 Minute Cap]:
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (95/65)
Rest 2 Minutes
50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (95/65)
Rest 2 Minutes
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (95/65)
Score = Time it takes to complete the workout, including rest
[COMP] Front Squats (115/85) // GHD Sit-Ups
STIMULUS: “Three Dimensional” is a Threshold workout.
STRATEGY: Athletes should aim to complete 50 Sit-Ups in 2:00 or less. Athletes should aim to complete 50 TTB in at least sets of 5. Each set of 30 Burpees Over the Bar should be completed in 2:30 or less. Each set of 20 Front Squats should be completed in 1:30 or less. Each 40mm Run should be completed in 2:30 or less
SCALING: Athletes should choose a number of Toes to Bar, Front Squats and Burpees over the bar that they can complete within the given times and sets.
SCORING: Athletes score will be the time it takes them to complete the workout, including rest.
MODIFICATIONS
SIT-UPS
-Reduce Reps
-Hollow Rocks/V-Ups
400m RUN
-Reduce Distance
-1000/800m Bike
-500/400m Row
-400/350m Ski
-30/24 Cal Fan Bike
BURPEES OVER THE BAR
–Reduce Reps
-Step up/over the bar
-Burpees in Place
-Frog Hops
FRONT SQUATS
-Reduce Reps
-Reduce Load
-Squat to a target
-Reverse Lunges
-Box Jumps
AFTER CLASS
45-60min @ zone 2 (Bike Erg)
- Accumulate 300-550ft of handstand or practice within allotted time frame
by admin | Nov 7, 2022 | WOD
Tuesday 08 NOV 2022
PART 1: Strict Press [ALL TRACKS]
Build to a Heavy Set of 5
Score = Heaviest Load
PART 2: “Razor’s Edge” [SWEAT]
5 Rounds For Time [18 Minute Cap]:
9 Clean & Jerks (75/55)
30 Double Unders
9 Strict Pull-ups
30 Double Unders
Score = Time it takes to complete the workout
[TRAIN] Clean & Jerks (95/65) // Strict Pull-ups
[COMP] Clean & Jerks (95/65) // Chest to Bar
STIMULUS: “Razors Edge” is a “Threshold” workout.
STRATEGY: Athletes should aim to complete each round of clean and jerks in 1 set or less. Each set of Double Unders should be completed in 0:30 or less. Each Set of 9 Pull-Ups should be completed in 2 sets or less.
SCALING: Athletes should choose weights and reps that they can complete in the given time and sets.
SCORING: Athletes’ score in part one will be their heaviest load. Athletes score for part two will be the time it takes them to complete the workout
MODIFICATIONS
CLEAN & JERKS
Power Cleans
DB C&J
PULL-UPS
Ring Rows // Bar Rows
DOUBLE UNDERS
Alternating Jump to Plate
Jumping Jacks
AFTER CLASS
5 Sets:
1 Power Clean
3 Push Jerks
AT HOME:
5 Rounds For Time :
20 Single DB Hang Clean & Jerks (switch arms every 5 Reps
30 Double Unders
9 Double DB Rows
30 Double Unders
by admin | Nov 6, 2022 | WOD
Monday 07 NOV 2022
“Electric Triangle” [SWEAT/TRAIN]
10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs (1 Shuttle Run = 25ft)
Minute 4: Rest
Score = Total Reps
[COMP] Echo Bike
STIMULUS: “Electric Triangle” is a “Pacer” workout.
STRATEGY: Athletes should aim to complete 50+ seconds of work at each station.
SCALING: Athletes should choose variations of each movement that allows them to complete 1:00 of work at a time.
SCORING: Athletes score today will be their total reps.
MODIFICATIONS
ROW
-Any Cal Machine
AFTER CLASS
Deadlift:
3-4 Sets:
1-2 Reps
WORKOUT VARIATIONS
LIMITED SPACE/EQUIPMENT:
Start athletes at different stations
AT HOME:
10 Rounds:
1:00 Burpees
1:00 Lunges
1:00 Shuttle Runs
1:00 Rest
by admin | Oct 20, 2022 | WOD
FRIDAY 21 OCT 2022
“Oooh Yeah!” [SWEAT]
On the 2:00 x 10 Sets:
500/400 Meter Bike Erg
AMRAP “Macho Man” (95/65)
“Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
Score = Total Rounds of “Macho Man”
[COMP/TRAIN] (115/85)
STIMULUS: “Oooh Yeah!” is a Threshold workout.
STRATEGY: Each 500/400m Bike should be completed in 1:15 or less, this will leave athletes with 0:45 to accumulate rounds of Macho Man. Athletes should be able to complete 1 round of macho man every 0:30 of work.
SCALING: Athletes should choose a distance on the bike that they can complete in the given time. Athletes should choose a weight for macho man that they could do 2 rounds unbroken with if they had nothing else to do today.
SCORING: Athletes score today will be their total rounds of macho man. Athletes should aim for 10-15 rounds
MODIFICATIONS
500/400m BIKE
MACHO MAN
-Reduce Load
-Power Clean-KB Swing/Box Jump
-Front Squat-Goblet Squat/Air-Squat
-Push Jerk-Push Press/Push-Up
PARTNER OPTION:
[Teams of 2]
AMRAP 20
250/200m Bike
1 Round of Macho Man
*Partners switch after full rounds
AFTER CLASS
Ring Plank Hold Seconds
After Each Set :
30 Second Superman Hold
50′ Double Dumbbell Overhead Walking Lunge
AT HOME:
On the 2:00 x 10 Sets:
500/400 Meter Bike Erg
AMRAP “DB Macho Man”
DB “Macho Man”:
3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
by admin | Oct 19, 2022 | WOD
THURSDAY 20 OCT 2022
“Sea Shanty” [SWEAT]
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps (24″/20″)
3 Rope Climbs (15′)
Rest 2 Minutes Between Rounds
Score = Total time, including rest
[COMP/TRAIN] Box Jumps (30″/24″)
STIMULUS: “Sea Shanty” is a Threshold workout.
STRATEGY: Each 500/400m Row should be completed in 2:15 or less, 15 Box Jumps should be completed in 1:00 or less and 3 Rope Climbs should be completed in 1:30 or less each round.
SCALING: Athletes should choose distances and variations for each movement that allows them to complete each in the given time.
SCORING: Athletes’ score today will be the time it takes them to complete the workout, including rest.
MODIFICATIONS
500/400m ROW
-Reduce Distance
-400m Run
-1000/800m Bike
-30/24 Cal Fan Bike
BOX JUMPS
-Reduce Reps
-Reduce Box Height
-Lunges
-Broad Jumps
ROPE CLIMBS
-Reduce Height
-3-5 Pull-Ups
-2 Pull Ups + 2 TTB
AFTER CLASS
100 Banded Curls
*Every Break, perform 10 close grip push-ups
WORKOUT VARIATIONS
LIMITED SPACE/EQUIPMENT:
Teams of 2, For TIme:
3000/2400m Meter Row
100 Box Jumps (30″/24″)
30 Rope Climbs (15′)
AT HOME:
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps (30″/24″)
3 Rope Climbs (15′)
by admin | Oct 18, 2022 | WOD
WEDNESDAY 19 OCT 2022
PART 1: Back Squat
Build to a Heavy Set of 3
- NO PAUSES!! NO FAILURES!!
- Don’t forget everything you learned and execute GOOD REPS!
Score = Heaviest Load
PART 2: “Compounding Interest” [SWEAT]
For Time [15 Minute Cap]:
5 Rounds of:
30 Double Unders
10 Overhead Squats (75/55)
Directly Into..
1 Round of:
30 Overhead Squats (75/55)
100 Double Unders
Score = Time it takes to complete the workout
[COMP/TRAIN] (95/65)
[PARTNER] See below
STIMULUS: “Compounding Interest” is a Threshold workout
STRATEGY: Athletes should aim to complete each set of 30 Double unders in 0:30 or less. And the set of 100 in 2:00 or less. Each set of 10 Overhead Squats should be completed in 1:00 or less and the set of 30 should be completed in 3:00 or less.
SCALING: Athletes should choose variations and reps of Each movement that they are confident in even under fatigue. Athletes should choose a weight for overheat squats that they could complete 20 unbroken reps with.
SCORING: In Part 1 Athletes score will be their heaviest Load, in Part 2 it will be the time it takes them to complete the workout.
MODIFICATIONS
OVERHEAD SQUATS
-Reduce load
-Reverse Lunges
-Front Squat/Back Squat
DOUBLE UNDERS*
-Reduce Reps
-Singles: 45 for 30 DU/150 for 100 DU
-Line/Plate Hops
AFTER CLASS
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Bike Erg Calories
Minute 2: 12-20 Strict Pull-ups
Minute 3: Bike Erg Calories
Minute 4: 12-20 Strict Ring Dips
Minute 5: Rest
PARTNER
AMRAP 10:00
30 Double Unders
10 Overhead Squats (95/65)
(P1 completes one full round, P2 rest. Switch back and forth until 10:00 expires)
Directly Into..
1 Round of:
60 Overhead Squats (95/65)
200 Double Unders
(Break the work as needed)
[6:00 cap]
AT HOME:
5 Rounds of:
30 Double Unders
10 Single DB Overhead Squats (Or Double Front Squats)
Directly Into..
1 Round of:
30 Single DB Overhead Squats (Or Double Front Squats)
100 Double Unders
by admin | Oct 17, 2022 | WOD
TUESDAY 18 OCT 2022
“Jerry Can” [SWEAT]
Workout Definition
For Time [35 Minute Cap]:
1 Mile Run
100 Meter Farmers Carry
2,000/1,600 Meter Row
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry
Dumbbells: (35’s/20’s)
Score = Time it takes to complete the workout
[COMP/TRAIN] Dumbbells: (50’s/35’s)
[PARTNER] See below
STIMULUS: “Jerry Can” is a Pacer workout.
STRATEGY: Athletes should aim to complete each 1 mile run in 10:00 or less and each farmers carry in about 1:00 per 100m and 1:30 for 200m. 2000/1600m on the rower should take athletes 9:00 or less.
SCALING: Athletes should choose distances for the run and row that they can complete in the given times. If athletes are unsure how long the run will take them they could complete smaller loops (200/400m) until athletes performing the workout as written return.
SCORING: Athletes score today will be the time it takes them to complete the workout.
MODIFICATIONS
1 MILE RUN
-Reduce Distance
-2000/1600m Row
-4000/3200m Bike
-120/96 Calorie Fan Bike
-1600/1200m Ski
2000/1600M ROW
-Reduce Distance
-4000/3200m Bike
-120/96 Calorie Fan Bike
-1600/1200m Ski
-1600m Run
FARMERS CARRY
-Reduce Load
-Reduce Distance
-KB Carry
-Med. Ball Run
WORKOUT VARIATIONS
Teams of 2, Teams run together, Row and Farmers carry 1 at a time
AFTER CLASS
5 Sets:
3 Squat Cleans
1 Jerk
AT HOME:
For Time :
1 Mile Run
100 Meter Farmers Carry
1 Mile Run
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry
by admin | Oct 16, 2022 | WOD
MONDAY 17 OCT 2022
“I LOVE THIS BAR” [SWEAT]
Workout Definition
AMRAP 7:
Power Snatches (95/65)[43/29]
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (95/65)
[COMP/TRAIN] (115/85)
[PARTNER] See below
Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps
STIMULUS: “I LOVE THIS BAR” is a Sprint workout.
STRATEGY: Athletes should choose a rep range of Toes to Bar and Push Press that they can do unbroken on the minute.
SCALING: Athletes can reduce reps on Toes to Bar and Push Press to maintain unbroken sets in the workout.
SCORING: Athletes will log Reps or Power Snatches and Reps of Bar-Facing Burpees. Athletes overall score is Sum Total Reps.
MODIFICATIONS
POWER SNATCHES
-Reduce Load
-Single Dumbbell Power Snatches
-Kettlebell Swings
TOES TO BAR
-Reduce Reps
-Knees To Chest
-Sit-Ups
BAR-FACING BURPEES
-Lateral Barbell Burpees
-Regular Burpees
PUSH PRESSES
-Reduce Reps
-Reduce Loading
-Double Dumbbell Push Presses
AFTER CLASS
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Echo Bike Calories
Minute 2: “X” Legless Rope Climbs
Minute 3: Echo Bike Calories
Minute 4: 12-20 Strict Handstand Push-ups
Minute 5: Rest
LIMITED SPACE/EQUIPMENT
PARTNER VERSION
[Team of 2]
AMRAP 7:
Power Snatches (Partition however)
On the Minute:
7 Synchro Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees (Partition however)
On the Minute:
Partner 1: 4 Push Press
Partner 2: 4 Push Press
WORKOUT VARIATIONS
AT HOME:
Part 1:
1a) 2×6 Single Dumbbell Snatch Snatch
1b) 2×3 Double Dumbbell Push Press
*Score = Heaviest Load
Part 2:
AMRAP 7:
Alternating Dumbbell Power Snatches
On the Minute:
14 Sit-ups
Rest 6 Minutes
AMRAP 7:
Dumbbell-Facing Burpees
On the Minute:
7 Double Dumbbell Push Press
by admin | Oct 14, 2022 | WOD
Saturday 15 Oct. 2022
“Hard Knock Life” [ALL TRACKS]
[Teams of 3]
AMRAP 25:
3 Rounds:
50 Synchro AbMat Sit-ups
600 Meter Run (Together)
Directly Into…
Max Rope Climbs
[Every Switch]:
30 Double Unders
Score = Total Rope Climbs
STIMULUS: “Hard Knock Life” is a Pacer workout.
STRATEGY: Teams should complete 50 sit-ups in 2:30 or less, Teams should run 600m in 3:00 or less. This mat leave them with 7:00 of rope climbs.
SCALING: Athletes should choose run and sit-up variations they can finish in the given time and a variation of rope climbs and double unders that they can complete confidently even when tired.
SCORING: Teams scores today will be their total Rope Climbs.
MODIFICATIONS
600m RUN
-Reduce Distance
-750/600m Row
-1500/1200m Bike
-45/36 Cal Fan Bike
ROPE CLIMBS
-½ height rope climb
-3-5 strict pull-ups
-seated rope pulls
-2 Pull-Ups + 2 TTB
SIT-UPS
-Reduce Reps
-Hollow Rocks/V-Ups
-GHD sit-ups
DOUBLE UNDERS
-Reduce Reps
-Plate/Line Hops
-0:20 Ski Erg
-20 Plank Shoulder Taps
AFTER CLASS
3 Sets:
5 Snatch Push Press
1 Overhead Squat
INDY VERSION:
For Time:
50-40-30-20-10:
Double Unders
GHD Sit-ups
Into…
1 Mile Run
Into…
50 Double Unders
5 Rope Climbs
40 Double Unders
4 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
2 Rope Climbs
10 Double Unders
1 Rope Climb
AT HOME:
For Time:
50-40-30-20-10:
Double Unders
Sit-ups
Into…
1 Mile Run
Into…
50 Double Unders
5 Renegade Rows
40 Double Unders
4 Renegade Rows
30 Double Unders
3 Renegade Rows
20 Double Unders
2 Renegade Rows
10 Double Unders
1 Renegade Rows
by admin | Oct 13, 2022 | WOD
Friday 14 Oct. 2022
“Ladies & Gentlemen” [SWEAT]
5 Rounds For Time [25 Minute Cap]:
3 Rounds of “Cindy”
1 Round of “DT” (115/85)
Score = Time it takes to complete the workout
[TRAIN] “Strict Cindy” // “DT” (155/105)
[COMP] “DT” (155/105)
STIMULUS: “Ladies and Gentlemen” is a Grindy Threshold workout.
STRATEGY: Athletes should choose weights and variations that allow for them to complete each movement in 2 sets or less. 5 Pull-ups in 2 sets or less, 10 push ups in 2 sets or less, 15 air squats, unbroken, 12 Deadlifts in 2 sets or less, 9 hang power cleans in 2 sets or less and 6 push jerks at the end of each round in 2 sets or less.
SCALING: Athletes should choose variations for Cindy that allow them to complete each round in under 1:15 and variations for DT that allow for each round to be completed in under 1:30. The Barbell movements will be a challenge today.
SCORING: Athletes’ score today will be the time it takes them to complete the workout.
MODIFICATIONS
PULL-UP
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
PUSH-UPS
-Reduce Reps
-Hand Elevated Push Ups
-Knee Push-Ups
AIR SQUATS
-Reduce Reps
-Define Range of Motion
-Lunges
DEADLIFTS
-Reduce Load
-Reduce Reps
-KB Deadlifts
HANG POWER CLEANS
-Reduce Load
-Reduce Reps
-KB Swings to Eye Level
PUSH JERKS
-Reduce Load
-Reduce Reps
-Strict/Push Press
AFTER CLASS
4-5 Supersets For Quality:
1 Minute L-Sit Hold*
20 Barbell Front Rack Hold (Heavy)
30 Seconds Back Extension Hold
*Accumulate As Much Time As Possible Within 1 Minute Window
AT HOME:
5 Rounds For Time [25 Minute Cap]:
3 Rounds of “Cindy” (DB Bent over rows for pull-ups)
1 Round of Dumbbell “DT”
