by admin | Sep 29, 2022 | WOD
FRIDAY 30 SEP 2022
“PARTI TIME” [ALL TRACKS]
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
*Partition However You’d Like
Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.
STIMULUS: “PARTI TIME” is a Pacer workout
STRATEGY: Athletes can choose their own adventure and strategy today. Encourage athletes to do what’s best specifically for them based on their strengths.
SCALING: Double Unders should take under 5:00, 2 Mile Run should take under 20:00, and Toes to Bar should take under 5:00
SCORING: Today’s workout will be scored for time and we will cap athletes at 30:00. If an athlete gets capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep. This workout is a repeat from October 5, 2021.
MODIFICATIONS
300 DOUBLE UNDERS
-300 Line Hops
-450 Single Unders
2 MILE RUN
-3,200m Ski
-4,000m Row
-8,000m Bike
TOES TO BAR
-Reduce Reps
-Knees To Chest
-200 Sit-Ups
AFTER CLASS
3 Rounds for Quality:
10 GHD Glute Ham Raises
0:30 Hollow Hold
10 GHD Back Extensions
0:30 Superman Hold
by admin | Sep 28, 2022 | WOD
THURSDAY 29 SEP 2022
PART 1: “Curtis “P” Complex [ALL TRACKS]
1 Power Clean + 1 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: “Popeye” [SWEAT]
For Time:
200 Meter Farmers Carry
60/40 Calorie Bike Erg
20 Dumbbell Box Step Overs
60/40 Calorie Bike Erg
20 Dumbbell Box Step Overs
60/40 Calorie Bike Erg
200 Meter Farmers Carry
Dumbbells: (35’s/25’s)
Box: (24″/20″)
Score = Time it takes to complete the workout
[COMP/TRAIN] Dumbbells: (50’s/35’s)
STIMULUS: “Popeye” is a Threshold workout.
STRATEGY: Each 200m Farmers Carry should be completed in 2:00 or less, each 60/40 Cal bike in 5:00 or less and every round of 20 Step Overs to be in 1:30 or less.
SCALING: Athletes should choose loads, reps and distances that allows them to finish close to the given times.
SCORING: In part 1 athletes’ score will be their heaviest load. Athletes’ score in part 2 will be the time it takes them to complete the workout.
MODIFICATIONS
200m Farmers Carry
-Reduce Load
-Reduce Distance
60/40 CAL BIKE
-Reduce Reps
-40/30 Cal Ski
-60/40 Cal Row
BOX STEP-OVERS
-Reduce Load
-Reduce Box Height
-Step-Ups
AFTER CLASS
EMOM 10 (Alternating):
5 Strict Pull-Ups
5 Strict Dips
AT HOME:
For Time:
200 Meter Farmers Carry
600m Run
20 Dumbbell Box Step Overs
600m Run
20 Dumbbell Box Step Overs
600m Run
200 Meter Farmers Carry
by admin | Sep 27, 2022 | WOD
WEDNESDAY 28 SEP 2022
“Me, Myself & I” [SWEAT]
Workout Definition
5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
5 Strict Pull-ups
[TRAIN] 10 Strict Pull-Ups
[COMP] 10 Chest to Bar Pull-Ups // 30 GHD Pull-Ups
Score = Time it takes to complete the workout
STIMULUS: “Me Myself and I” is a Threshold workout.
STRATEGY: Break large sets up early.
SCALING: Choose rep schemes that make it doable within the given tim and every movement in a large set.
SCORING: The time it takes to complete the workout.
MODIFICATIONS
AIR SQUATS
-Reduce Load
-Reduce the Range of Motion
400m Run
-Reduce Distance
-1000/800m Bike
-500/400m Row
AFTER CLASS
2-3 Sets:
5-7 Legless Rope Climbs
by admin | Sep 26, 2022 | WOD
TUESDAY 27 SEP 2022
PART 1: Strict Press [ALL TRACKS]
Build to a Heavy Single
Score = Heaviest Load
PART 2: “The Sweet Escape” [SWEAT]
For Time:
15 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg
Rest 3 Minutes
12 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg
Rest 3 Minutes
9 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg
[Every Break]:
500/400 Meter Penalty Lap
Barbell: (95/65)
Score = Time it takes to complete the workout
[COMP/TRAIN] Barbell: (135/95)
STIMULUS: ‘the Sweet Escape” is a Grindy Threshold workout.
STRATEGY: athletes should take 6:45 or less on every bike. Each round of clena and jerks should be a battle between 1-2 sets, athletes should not have more than one penalty per round.
SCALING: Athletes should choose a weight on the barbell that they find challenging or are not 100% sure if they can hang on to for a set of 15 but think it may be possible.
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
CLEAN & JERK
-Reduce Load
-Just Clean
-DB Hang Clean and Jerk
-Heavy KB Swings
BIKE
3000/2400=1500/1200m Row, 1200/900m ski, 1200m Run
500/400=250/200m Row, 250/200m Ski, 200m Run
AFTER CLASS
2-3 Sets:
12-20 Strict Handstand Push-ups
Rest 1 Minute Between Sets
AT HOME:
50 Unbroken DB Hang Clean & Jerks
1200m run
Rest 3 Minutes
40 Unbroken DB Hang Clean & Jerks
1200m run
Rest 3 Minutes
30 Unbroken DB Hang Clean & Jerks
1200m run
[Every Break]:
200m Run
by admin | Sep 25, 2022 | WOD
MONDAY 26 SEP 2022
Back Squat
3 Sets of 5 Reps @ 70-75%
- Every 3 min for 3 rounds, 5 back squats with 4-5sec 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.
“Home Plate” [SWEAT]
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (115/85)
Max Burpees Over the Bar
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (115/85)
Max Burpee to a Target
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (115/85)
Max Burpee Pull-ups
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (115/85)
Max Burpee Box Jumps (24″/20″)
Score = Total Burpee Reps
[COMP] Front Squats (155/105)
[PARTNER] See below
STIMULUS: “Home Plate” is a Sprint Pacer workout.
STRATEGY: Athletes should complete each 1000/800m Row in 4:15 or less. Each set of 12 Front Squats should be completed in 0:45 or less. This leaves 1:00 to accumulate each version of Burpees.
SCALING: Athletes should select a distance for the row that they can complete in the given time. Athletes should select a weight and number of reps for front squats that they can complete in 2 sets or less in the given time. Athletes should choose variations for each kind of burpees that they can complete continuously for 1:00 at at time.
SCORING: Athletes score today will be their total reps of Burpees
AFTER CLASS
2-3 Sets:
12-20 Strict Pull-ups
Rest 1 Minute Between Sets
MODIFICATIONS
1000/800m ROW
-Reduce Distance
-Run 800m
-2000/1600m Bike
-60/48 Cal Fan Bike
60/48 Cal Ski Erg
FRONT SQUATS
-Reduce Load
-DB Goblet Squat
-Squat to a Target
-Weighted Lunges
BURPEE VARIATIONS
-Reduce Range of motion, lower target, jumping pull-ups, short box
-Reduce intensity, step up from burpee,
WORKOUT VARIATIONS
[Teams of 2]
“Home Plate” [COMPETE/TRAIN]
[AMRAP 6: ]
1,000/800 Meter Row
20 Front Squats (155/105)
Max Bar-Facing Burpees
[AMRAP 6: ]
1,000/800 Meter Row
20 Front Squats (155/105)
Max Burpee to Touch (6″)
[AMRAP 6: ]
1,000/800 Meter Row
20 Front Squats (155/105)
Max Burpee Pull-ups
[AMRAP 6: ]
1,000/800 Meter Row
20 Front Squats (155/105)
Max Burpee Box Jumps (24″/20″)
AT HOME:
4 Rounds, AMRAP 6:00:
800m Run
15 Double DB Front Squats
Max DB Facing Burpees
by admin | Sep 23, 2022 | WOD
SATURDAY 24 SEP 2022
PART 1: Run 2 mile (On the 0:00) [ALL TRACKS]
Run 2 miles
Score = Time it takes to complete the workout
PART 2: “Jim” (On the 20:00) [SWEAT]
9 Rounds:
24 Pushups
8 Deadlifts (135/95)
[TRAIN/COMP] Deadlifts (215/135)
Score = Time it takes to complete the workout
STIMULUS: a 2 Mile Run is a **Pacer/Threshold** workout. “Jim” is a **Grind/Threshold** workout.
STRATEGY: Athletes should complete the 2 mile run in 18:00 or less, aiming to have 2:00 of rest before “Jim.” 24 Push-Ups should be completed in 1:30 or less. 8 Deadlifts should be completed in 0:30 or less.
SCALING: Athletes should choose a distance for the mile that they can complete in 18:00 or less. Athletes should choose a variation and rep scheme for push-ups that they complete in sets of at least 5 for all rounds. Athletes should choose a weight for the deadlifts that they can do unbroken sets of 8 with.
SCORING: Athletes score for Part 1 will be total time it takes them to run 2 miles. Athletes score for Part 2 will be the time it takes them to complete tht workout.
MODIFICATIONS
2 Mile RUN
-Reduce Distance
-4000/3200m Bike Erg
-120/96 Calorie Fan Bike
-2000/1600m Row
PUSH-UPS
-Reduce Reps
-Elevate Hands
-Knee Push-Ups
-DB Bench
DEADLIFTS
-Reduce Load
-Reduce Reps
-KB/DB Deadlift
-KB Swings
WORKOUT VARIATIONS
LIMITED SPACE/EQUIPMENT:
TEAM OF 2 VERSION:
9 Rounds Each For Time:
[Partner 1]
24 Push-ups
8 Deadlifts (215/135)
[Partner 2]
400 Meter Run
*Switch Upon Completion of Both Stations
Time Cap: 38 Minutes
AT HOME:
9 Rounds:
24 Pushups
8 Double Dumbbell Deadlifts
AFTER CLASS
45-90 Minute @ Zone 2 (Bike, Row, Ski, Run)