by admin | Oct 6, 2022 | WOD
FRIDAY 07 OCT 2022
PART 1: Deadlift [ALL TRACKS]
Build to a Heavy Set of 10
Score = Heaviest Load
PART 2: “U-Turn” [SWEAT]
For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts (155/105)
24-18-12-9
Calorie Echo/Assault Bike
Directly Into…
6-9-12-15:
Toes to Bar
9-12-18-24
Calorie Echo/Assault Bike
Score = Time it takes to complete the workout
[TRAIN] Deadlifts (225/155)
[COMP] BIke Erg (30-42-18-12) // Deadlifts 245/175
STIMULUS: “U-Turn” is a threshold workout.
STRATEGY: Athletes should aim to complete each set of deadlifts in 2 sets or less and in under 0:45 each round. Athletes should aim to complete each set of Toes to bar in 2 sets or less and in under 0:45 each round. Athletes should be able to complete 6 Calories in under 0:20, even as more are added.
SCALING: Athletes should be able to complete 12 Calories on the bike in 0:45.
Athletes should choose a load for the deadlifts that they can complete sets of 7+ reps with. Athletes should choose a variation of toes to bar that they can complete sets of at least 6 with.
SCORING: Athletes scored for part 1 will be their heaviest load. Athletes’ score for part 2 will be the time it takes them to complete the workout. This workout has as 25:00 Cap.
MODIFICATIONS
DEADLIFTS
-Reduce Load
-Reduce Reps
-DB Deadlifts
BIKE ERG
-Reduce Reps
-Same Cal Row
-24-18-12-9 Ski/Fan Bike
-Same reps shuttle runs/Burpees
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
60 Second Side Plank (Right)
30 Second Ring Hold (Top)
60 Second Side Plank (Left)
30 Second Ring Hold (Bottom)
Rest 1 Minute Between Sets
AT HOME:
For Time:
15-12-9-6:
Double DB Deadlifts
Shuttle Runs (x2)
Directly Into…
6-9-12-15:
V-Ups
Shuttle Runs (x2)
by admin | Oct 5, 2022 | WOD
THURSDAY 06 OCT 2022
Farmer’s Market” [SWEAT]
For Time:
800 Meter Run
40 Burpees to a Target
100 Meter Farmers Carry
800 Meter Run
30 Strict Pull-ups
100 Meter Farmers Carry
800 Meter Run
20 Burpee Pull-ups
800 Meter Run
10 Dumbbell Burpees
100 Meter Farmers Carry
[SWEAT] Dumbbell = (35’s/20’s)
[COMP/TRAIN] Dumbbell = (50’s/35’s)
Score = Time it takes to complete the workout
STIMULUS: “Farmer’s Market” is a Threshold workout
STRATEGY: Each 800m should be completed in 4:00 or less. 40 Burpees to a target should be completed in 3:00 or less. Each Farmers Carry should be completed in 1:00 or less. 20 Burpee Pull-Ups should be completed in 2:00 or less. 10 Dumbbell Burpees should be completed in 1:00 or less. 30 Strict Pull-ups should be completed in 3:00 or less.
SCORING: Athletes’ score today will be the time it takes them to complete the workout. Athletes should aim to finish in 30:00 or less.
MODIFICATIONS
800m RUN
-Reduce Distance
-1000/800m Row
-800/600m Ski
-2000/1600m Bike
-60/48 Cal Fan Bike
FARMERS CARRY
-Reduce Load
-Reduce Distance
-Odd Object Carry
BURPEES TO A TARGET/BURPEE PULL-UPS/BURPEE DEADLIFTS
-Reduce Target height
-Reduce Load
-Reduce Reps
-Regular Burpees
STRICT PULL-UPS
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
-DB Rows
AFTER CLASS
20:00 Bike
Every 1000m, complete 5 HSPU/Bench Press
AT HOME:
For Time:
800 Meter Run
40 Burpees
100 Meter Farmers Carry
800 Meter Run
30 Double DB Bent Over Rows
100 Meter Farmers Carry
800 Meter Run
20 Burpees
800 Meter Run
10 Dumbbell Burpees
100 Meter Farmers Carry
by admin | Oct 4, 2022 | WOD
WEDNESDAY 05 OCT 2022
PART 1: “Curtis “P” Complex [ALL TRACKS]
1 Power Clean + 1 Forward Lunge (each leg) + 1 Push Press
- 10min to build to a “moderate load.” (aka NOT FAILURE)
- Form should be as close to perfect as possible.
- Get comfortable with this complex, you will see it weekly. 🙂
Score = Heaviest Load
PART 2: “Chipper Gone Bad” [SWEAT]
Workout Definition
AMRAP 18:
100 Wallballs (14/10)
80 Dumbbell Snatches (35/20)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (35’s/20’s)
Max Calorie Row
Score = Total Calories
[COMP/TRAIN] Wallballs (20/14) // Dumbbell (50/35)
STIMULUS: ‘Chipper Gone Bad” is a Grindy Threshold workout.
STRATEGY: Athletes should complete 100 Wall Balls in 6:00 or less. Athletes should complete 80 Dumbbell Snatches in 5:00 or less. Athletes should complete 60 Box Jumps in 4:00 or less. 40 Double Dumbell Push Presses should be completed in 2:00 or less. This leaves athletes roughly 1:00 at the very least to accumulate calories on the rower.
SCALING: Athletes should choose reps/loads/variations for each movement so they can be completed in the given time. We need to preserve athletes’ time on the rower at the end.
SCORING: In part 1 athletes’ score will be their heaviest load. Athletes score for part 2 will be their total calories.
MODIFICATIONS
WALL BALLS
-Reduce Load
-Reduce Reps
-Squat Jumps
-Air-Squats
-Reverse Lunges
DB SNATCHES
-Reduce Load
-Reduce Reps
-KB Swings
-Hang Snatches
BOX JUMPS
-Reduce Reps
-Lunges
-Air Squats
PUSH PRESSES
-Reduce Load
-Reduce Reps
ROW
-Any Calorie Machine
-Burpees
-Shuttle Runs
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
40 Second D-Ball Hold
20 Hip Extensions
1 Minute Weighted Wall Sit
Rest 1 Minute Between Sets
WORKOUT VARIATIONS
[Teams of 2]
AMRAP 18:
100 Wall Balls (20/14) [9/6]
80 Dumbbell Snatches (50/35) [22.5/15]
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s) [22.5’s/15’s]
20 Calorie Row
AT HOME:
AMRAP 18:
100 Single DB Thrusters (switch every 5)
80 Dumbbell Snatches
60 Broad Jumps
40 Double Dumbbell Push Presses
Max Shuttle Runs
by admin | Oct 3, 2022 | WOD
TUESDAY 04 OCT 2022
“HANGING ON A MOMENT” [SWEAT]
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (105/75)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
Score = Time it takes to complete the workout
[TRAIN] (135/95)
[COMP] (155/105)
STIMULUS: “Hanging on a Moment” is a Threshold workout.
STRATEGY: Athletes should aim to complete 60 Double Unders in 1:00 or less. Each set of 9 Hang Power Cleans should be completed in 2 sets and under 1:00. Athletes should aim to complete a rope climb every 0:30.
SCALING: Athletes should choose a number of Double Unders that they can complete in the given time. Athletes should choose a load for Hang Power Cleans that they can complete in 2 sets or less. Athletes should choose a number of reps and variation for rope climbs that they are confident they can complete with a fatigued grip and shoulders.
SCORING: Athletes score will be the total time it takes them to complete the workout including rest. This is a repeat workout, some athletes may have logged this last time as total time not including rest. Athletes should aim to finish in 17:00-25:00.
MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-90 Single Unders
-Plate/Line Hops
-1:00 of DU Practice
HANG POWER CLEANS
-Reduce Load
-Reduce Reps
-Single/Double DB Hang Power Cleans
-KB Swings to eye level
ROPE CLIMBS
-Reduce Reps
-1-1-2-2-3 Rope Climbs
-1-2-3-4-5 Half Height Rope Climbs
-2-4-6-8-10 Pull to Stands
-3-6-9-12-15 Strict Pull Ups
-3-6-9-12-15 Dumbbell Plank Rows (each arm)
AFTER CLASS
[Power Clean + Hang Clean]
5 Sets:
1 Power Clean
1 Hang Squat Clean (Knee)
AT HOME:
5 Rounds For Time:
60 Double Unders
9 Double DB Hang Power Cleans
3-6-9-12-15 Dumbbell Plank Rows (each arm)
Rest 1 Minute After Each Round
by admin | Oct 2, 2022 | WOD
MONDAY 03 OCT 2022
PART 1: Back Squat
3 Sets of 4 Reps @ 75-80%
- Every 3 min for 3 rounds, 4 back squats with 3-5 sec isometric hold
- For each back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during the pause then fire up as fast as possible.
PART 2: “Cement Legs” [SWEAT]
On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups
Box: (24″/20″)
[SWEAT] Barbell: (75/55)
[COMP/TRAIN] Barbell: (95/65)
Score = Slowest Round
STIMULUS: “Cement Legs” is a Sprint workout.
STRATEGY: Athletes should aim to compete each 400m Run in 2:00 or less. Each Set of 8 Front Rack Lunges should be completed in 0:30 or less. This leaves athletes 0:30 of rest each round.
SCALING: Athletes should choose a distance for the run that they can complete in 2:00 or less. Athletes should choose a load and box height for step-ups that they can complete unbroken and moving constantly.
SCORING: Athletes score for part 1 will be the heaviest load they use for a set of 3. Athletes’ score for part 2 will be their slowest round.
MODIFICATIONS
400m RUN
-Reduce Distance
-500/400m Row
-400/350m Ski
-1000/800m Bike
-30/24 Cal Fan Bike
FRONT RACK LUNGES
-Reduce Load
-Reduce Box Height
-Single/Double DB Step-Ups
-Front Rack Reverse Lunges
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
50 Seconds Hang From Bar
30 GHD Sit-ups
100 Meter Farmers Carry
Rest 1 Minute Between Sets
AT HOME:
On the 3:00 x 7 Rounds:
400 Meter Run
8 Double DB Reverse Lunges
by admin | Sep 30, 2022 | WOD
SATURDAY 01 OCT 2022
“Freedom Sauce” [SWEAT]
[Teams of 3]
4 Rounds x AMRAP 7:
60 Overhead Squats
60 Bar-Facing Burpees
Max Calorie Row
[SWEAT]
Round 1: (45/35)
Round 2: (75/55)
Round 3: (95/65)
Round 4: (115/85)
[COMP/TRAIN]
Round 1: (95/65)
Round 2: (115/85)
Round 3: (135/95)
Round 4: (155/105)
Score = Total Calories
STIMULUS: “Freedom Sauce” is a Sprint Interval workout.
STRATEGY: 60 Overhead Squats should be completed in 2:00 or less, sam for the Bar Facing Burpees. Leaving athletes with 2:00 to Row.
SCALING: Athletes should sim to work for about 30 seconds before switching partners, maxing slightly longer on the row.
SCORING: Athletes score will be their total calories on the rower
[INDY VERSION] See below
MODIFICATIONS
OVERHEAD SQUAT
-Reduce Load
-Reduce reps
-Front Squat
BAR FACING BURPEE
-Reduce Reps
-Step-Up/Over on Burpee
ROW
-Any Calorie Machine
-Reverse Lunges
-Box Jumps
-Shuttle Runs
-Burpees
AFTER CLASS
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Echo Bike Calories
Minute 2: Farmers Carry (50/35)’s
Minute 3: Shuttle Runs
Minute 4: Rope Climbs (15′)
Minute 5: Rest
AT HOME:
4 rounds AMRAP 3:00:
21 Single DB Overhead Squats
21 Lateral Burpees Over Dumbbell
Max Ten Meter Shuttle Runs
