by admin | Aug 10, 2022 | WOD
THURSDAY 11 AUG 2022
“BEND DON’T BREAK” [SWEAT]
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (24″/20″)
10 Deadlifts (155/105)
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN/COMP] Deadlifts (225/155)
[PARTNER] [Teams of 2]
3 Rounds For Time:
60 Reverse Lunges
40 Toes to Bar
30 Box Jumps (30″/24″)
20 Deadlifts (225/155)
STIMULUS: “Bend Don’t Break is a Grindy Threshold workout.
STRATEGY: 30 Reverse Lunges should be completed in 1:15 or less. 20 Toes to Bar should be completed in 1:30 or 4 sets at the most. 15 Box Jumps Should be completed in 1:00 or less. 10 Deadlifts should be completed in 0:45 in 2 sets or less.
SCALING: Athletes should choose a variation and rep scheme for lunges that allows them to constantly move. Athletes should choose a variation of Toes to Bar that allows them to complete the given reps in 4 sets or less and within the given time. Athletes should choose a number of reps and box height that they can finish in under 1:00. Athletes should choose a number of reps and load for deadlifts that allows them to finish each round in 2 sets or less. Athletes should choose a weight that they could complete a heavy 20+ reps unbroken with when fresh.
SCORING: Athletes’ score today will be the time it takes them to complete the workout. Athletes should aim to finish in about 14:00-23:00.
MODIFICATIONS
REVERSE LUNGES
-Reduce Reps
-Box Step-Ups
-Air Squats
TOES TO BAR
-Reduce Reps
-Toes to Space
-Knees to chest/elbow
-Hollow Rocks/V-Ups
BOX JUMPS
-Reduce Box Height
-Reduce Reps
-Box Step-Ups
-Broad Jumps
DEADLIFTS
-Reduce Load
-Reduce Reps
-KB Deadlifts
AFTER CLASS
100 Banded Tricep Extensions
*Every Break: complete 10 close grip push-ups
by admin | Aug 9, 2022 | WOD
WEDNESDAY 10 AUG 2022
“NICLOVIS” [ALL TRACKS]
On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups
Score = Total Burpee Pull-Ups
STIMULUS: “Niclovis” is a Threshold workout.
STRATEGY: Athletes should complete each 400 Meter Run in 2:30 or less. This leaves athletes 0:30 each round to complete Burpee Pull-Ups
SCALING: Athletes should choose distance for the run that they can complete in the given time. Athletes should seek a pull-up bar that is just out of reach when standing for their Burpee Pull-Ups
SCORING: Athletes score today will be their total Burpee Pull-Ups.
MODIFICATIONS
400 METER RUN
-Reduce Distance
-500/400 Meter Row
-1000/800 Meter Bike
-400/350 Meter Ski
BURPEE PULL-UPS
-Burpees to a target
-3 Burpees + 3 Jumping/Banded Pull-Ups
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Chest Supported Barbell Row On Bench
- Overhead Walking Lunge (8-12 Reps Total)
- GHD Back Extensions
by admin | Aug 8, 2022 | WOD
TUESDAY 09 AUG 2022
PART 1: Overhead Squats
Build to a Heavy Set of 2 Overhead Squats
Score = Heaviest load used for a set of 2
PART 2: “Karandy” [SWEAT]
For Time [18 Minute Cap]:
75 Power Snatches (65/45)
150 Wallballs (14/10)
*Partition However You’d Like
[SWEAT] as written above
[TRAIN/COMP] Power Snatches (75/55) Wallballs 20/14
[PARTNER] [Teams of 2]
For Time:
150 Power Snatches (75/55)
300 Wall Balls (20/14)
STRATEGY: 75 Snatches should be completed in sets of at least 10 reps at a time. 150 Wall Balls should be completed in sets of at least 15.
SCALING: Athletes should choose low weights that allow them to keep moving throughout the workout.
SCORING: Athletes score for part 1 will be the heaviest weight they use for a set of 2 overhead squats. Athletes’ score for part 2 will be the time it takes them to complete the workout.
Breakup Strategies: Alternating movements in all
“Two Tens”: Snatch: 5 Sets of 8, 5 Sets of 7, Wall Balls: Sets of 15
“Big Rip”: Snatches: 25-15-15-10-10-10, Wall Balls: 50-40-30-20-10
“Dizzy Bat”: Snatches: 15 Sets of 5, Wall Balls: 15 Sets of 10
MODIFICATIONS
POWER SNACTHES
-Reduce Load
-Reduce Reps
-Hang Power Snatches
-Dumbbell Snatches
WALL BALLS
-Reduce Load
-Reduce Reps
-Squat Jumps
-Push Press
AFTER CLASS
[Echo Bike Conditioning]
3 Sets For Calories:
3:00 Work
1:30 Work
0:45 Work
0:15 Work
Rest 1:30 After Each Work Interval
by admin | Aug 7, 2022 | WOD
MONDAY 08 AUG 2022
“Over the Top”
5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups (24″/20″)
30 AbMat Sit-ups
5 Double Dumbbell Box Step Ups (24″/20″)
(Dumbbells = 35’s/25’s)
Score = Time it takes to complete the workout
[SWEAT] as written above
[COMP/TRAIN] (Dumbbells = 50’s/35’s)
STRATEGY: 30/21 calories on the rower should be completed in 1:30 or less.
Each set of 5 Step-Ups should be completed in 0:20 or less. 30 Abmat Sit-Ups should be completed in 1:30 or less.
SCALING: Athletes should choose a number of reps for each movement that they can complete within the given time. Athletes should choose a weight for the dumbbell box step ups that they complete 5 reps unbroken with every round.
SCORING: Athletes score today will be the time it takes them to complete the workout
MODIFICATIONS
30/21 Calorie Row
-Reduce Reps
-30/21 Calorie Bike
-21/15 Calorie Ski
-300m Run
BOX STEP-UPS
-Reduce Load
-Single DB Goblet Step-up
-Reverse Lunges
SIT-UPS
-Reduce Reps
-Hollow Rocks/V-Ups
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Ring Plank Hold (60-90 Seconds)
- High Lateral Box Step Downs (Weighted)
- Seated Dumbbell Reverse Fly
by admin | Aug 5, 2022 | WOD
SATURDAY 06 AUGUST 2022
TBD
by admin | Aug 4, 2022 | WOD
FRIDAY 05 AUG 2022
PART 1: No Touch Deadlift
5 Sets of 2 No Touch Deadlifts
Score = Lowest weight used for a working set
PART 2: “AMRAPPER’s Delight” [SWEAT]
AMRAP 15:
8 Toes to Bar
8 Deadlifts (115/85)
8 Lateral Barbell Burpees
Score = Rounds + Reps
[SWEAT] as written
[TRAIN/COMP] Deadlifts (165/115)
STIMULUS: “AMRAPPER’s Delight” is a fast Threshold workout.
STRATEGY: Athletes should complete 8 Toes to Bar in 0:30 or less. Athletes should complete 8 Deadlifts in 0:30 or less. Athletes should complete 8 Burpees over the Bar in 0:45 or less.
SCALING: Athletes should choose a number of reps and variation of toes to bar that thet can complete in 2 sets of less and within the given timeframe. Athletes should choose a weight and number of reps on the barbell that they can complete unbroken every round. Athletes should choose a rep scheme and variation of Burpees over the bat that they can complete while moving constantly in under 0:45.
SCORING: In Part 1, athletes’ score will be the lightest load they use for a working set. In Part 2 athletes score will be total rounds + reps.
MODIFICATIONS
TOES TO BAR
-Reduce Reps
-Toes to space
-Knees to chest/elbow
-Sit-ups
-Hollow Rocks/V-Ups
DEADLIFTS
-Reduce Reps
-Reduce Load
-KB Deadls
BURPEES OVER THE BAR
-Reduce Reps
-Step over bar
-Step up from burpee
-Push-ups
AFTER CLASS
[Pull Conditioning]
AMRAP 1:30 x 10 Sets:
1 Unbroken Set of Muscle-ups
Easy Row With Time Remaining
Rest 30 Seconds After Each Round
Odd Sets: Ring Muscle-ups or Strict Pull-Ups
Even Sets: Bar Muscle-ups or Ring Rows