by admin | Aug 24, 2022 | WOD
THURSDAY 25 AUG 2022
“All About The Benjamins” [SWEAT]
AMRAP 30:
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (35’s/20”s)
Score = Total Rounds + Reps, not counting farmers carry
[COMPETE/TRAIN] Farmers Carry (50’s/35’s)
STIMULUS: “All About the Benjamins” is a Threshold Pacer workout.
STRATEGY: Athletes should aim to complete about 20 Reps of each movement per minute. Each 100m Farmers Carry should be completed in 1:00 or less.
SCALING: Athletes should chooses variations and rep schemes for each movement that allows them to complete 20 reps per minute or about ⅕ of their total reps of that movement in 1:00. Athletes should select a weight for the Farmers Carry that allows them to complete each 100m with no more than 1 break and under 1:00.
SCORING: Athletes score today will be their total Rounds + Reps, no including the Farmers Carry. Athletes should aim to complete at least 1 full round and get back through the sit-ups.
MODIFICATIONS
SIT-UPS
-Reduce Reps
-V-Ups
-Hollow Rocks
PUSH-UPS
-Reduce Reps
-Hand Elevated/Knee Push-Ups
LUNGES
-Reduce Reps
-Box Step Ups
-Air Squats
AFTER CLASS
20:00 Bike
Every 20 Calories, complete 10 Double Dumbbell Bench Press
by admin | Aug 23, 2022 | WOD
WEDNESDAY 24 AUG 2022
PART 1: Strict Press [ALL TRACKS]
Build to a Heavy Set of 10
Score = Heaviest Load
PART 2: “GREAT BALLS OF FIRE” [SWEAT]
AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]:
10 Wall Balls (14/10)
Score = Total Bike Calories
[COMPETE/TRAIN] Wall Balls (20/14)
STIMULUS: “Great Balls of Fire” is a Threshold workout
STRATEGY: Athletes should be able to hold on to unbroken sets of Wall Balls
SCALING: Athletes should choose a Med Ball weight they can hold onto unbroken sets of Wall Balls the entire 15 Minutes.
SCORING: Athletes score in Part 1 will be the heaviest load used. In Part 2 athletes’ score will be their Total Bike Calories.
MODIFICATIONS
MAX BIKE
-Max Cals On Any Other Machine
-Max Shuttle Runs
-Max Meter Air Run
WALL BALLS
-Reduce Load
-Reduce Reps
-Single Dumbbell Thrusters
-Squat Jumps
AFTER CLASS
[Strict weighted Pull-ups]
3-5 Sets:
2-5 Strict Weighted Pull-ups
Rest 3 Minutes Between Sets
by admin | Aug 22, 2022 | WOD
TUESDAY 23 AUG 2022
“Powerless” [SWEAT]
5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (24″/20″)
Max Power Cleans
Rest 1:30 Between Rounds
[SWEAT]
Round 1: (75/55) [34/25]
Round 2: (95/65) [43/29]
Round 3: (115/85) [52/38]
Round 4: (135/95) [61/43]
Round 5: (155/105) [70/48]
[TRAIN/COMP]
Round 1: (95/65) [43/29]
Round 2: (135/95) [61/43]
Round 3: (155/105) [70/48]
Round 4: (185/135) [84/61]
Round 5: (225/155) [102.5/70]
Score = Total Power Cleans
[PARTNER POSTED]
STIMULUS: “Powerless” is a Grindy Sprint workout.
STRATEGY: 21/15 calories on the rower should be completed in 1:30 at the most. 9 Tall Box Jumps should be completed in 0:45 a the most. This leaves athletes with at least 0:45 to accumulate Power Cleans.
SCALING: Athletes should choose a number of calories on the rower that they can complete in the given time. Athletes should choose a variation and number of reps for the box jumps that can be completed in the given time. Athletes should choose weights that allows them to add weight each round to finish at a weight that they can complete Heavy singles with.
SCORING: Athletes score today will be their total number of power cleans.
MODIFICATIONS
21/15 Calorie Row
-Reduce Reps
-Same Calorie Bike
-15/12 Calorie Ski
-15/12 Calorie Fan Bike
BOX JUMP
-Reduce Box Height
-Reduce Reps
-Box Step-Ups
POWER CLEAN
-Reduce Load
-DB Power Cleans
-Hang Power Cleans
-Kettlebell Swings
AFTER CLASS
3-5 Sets:
2-5 Strict Deficit Handstand Push-ups
by admin | Aug 20, 2022 | WOD
MONDAY 22 AUG 2022
PART 1: Back Squat*
Every 2 min x 12 min:
6 Reps @ 60-65%
*6-8 seconds eccentric
(control down for 6-8 sec, but fire up as fast as you can out of the bottom)
Score = Heaviest Load
PART 2: “TIPPY TOES”[ALL TRACKS]
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
Score = Time it takes to complete the workout
STIMULUS: “Tippy Toes is a Threshold workout.
STRATEGY: Athletes should go unbroken on Toes to Bar. Athletes should pace the burpees and run with unbroken Toes to Bar in mind. Rounds should take athletes 1:30 – 2:00.
SCALING: Athletes’ should choose a rep range/variation of Toes to Bar that allows them to go unbroken all 10 rounds
SCORING: This workout is for time and should take athletes 15 – 20 minutes to complete
MODIFICATIONS
TOES TO BAR
-Reduce Reps
-Knees To Chest/Elbow
-Sit-Ups/Hollow Rocks/V-Ups
BURPEES
-10 Calorie Bike
-Straight Arm Burpees
-Reduce Reps
-Step-up burpees
-Frog Hops
100m RUN
-Reduce Distance
-100m Ski
-250m Bike
-125m Row
AFTER CLASS
40-60 Minute @ Zone 2 on a Machine (180-age=bpm goal)
by admin | Aug 19, 2022 | WOD
SATURDAY 20 AUG 2022
I think we are doing 31Hero’s but haven’t seen anything posted. I’m planning on holding an early class, probably 6:30 or 7am.
If not…we will keep this below.
“Disturbing The Peace” [SWEAT]
[TEAMS OF 3]
AMRAP 25:
100 Box Jumps (24″/20″)
100 Front Squats (65/45)
100 Dumbbell Snatches (35/20)
On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees
*No Rebounding on BJ, Burpee Over The Object You’re On
Score = Total Rounds + Reps
[COMPTRAIN] 100 Front Squats (75/55) // 100 Dumbbell Snatches (50/35)
[INDY] For Time [25 Minute Time Cap]:
100 Box Jumps (24″/20″)
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)
On the Minute [Starting at 0:00]:
4 Burpees Facing Object
STIMULUS: “Disturbing the Peace” is a Sprint Threshold
STRATEGY: Athletes should aim to complete 12 reps every minute after the Burpees.
SCALING: Athletes should choose variations of each movement that they are comfortable completing 10 Reps at a time of
SCORING: Athletes score today will be their total round + reps.
MODIFICATIONS
BURPEES
-Decrease Reps
-Step over object
-Push-Ups
BOX JUMPS
-Reduce Box Height
-Box Step-Ups
-Reverse Lunges
FRONT SQUATS
-Reduce Load
-Air Squats
DUMBBELL SNATCH
-Reduce Load
-KB Swing
AFTER CLASS
Unbroken Sets For Load:
15-12-9 Power Snatches
Rest As Needed Between Sets
by admin | Aug 18, 2022 | WOD
FRIDAY 19 AUG 022
PART 1: Strict Press [ALL TRACKS]
Build to a Heavy Single
Score = Heaviest load
PART 2: “Strictly Business” [ALL TRACKS]
AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)
Score = Total Strict Press
STIMULUS: “Strictly Business” is a Grindy Threshold workout.
STRATEGY: Athletes should complete each run in 2:30. Athletes should aim to complete at least 10 reps after each run.
SCALING: Athletes should choose a distance on the run that they can complete in 2:30 or less.
SCORING: In Part 1 athletes score will be the heaviest weight they strict press for one rep. Athletes’ score in Part 2 will be their total number of strict presses.
MODIFICATIONS
STRICT PRESS
-Reduce Load
-DB Bench Press
-Push-Ups
400m RUN
-Reduce Distance
-500/400m Bike
-400/350m Ski
-28/21 Calorie Fan Bike
AFTER CLASS
On the Minute x 20:
Minute 1: Echo Bike Calories
Minute 2: 15 GHD Sit-ups
