by admin | Aug 3, 2022 | WOD
THURSDAY 04 AUG 2022
“Tri Hard” [SWEAT]
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (35’s/25’s)
Rest 4 Minutes Between Rounds
Score = Total Reps
[SWEAT] as written above
[COMPETE/TRAIN]
STIMULUS: “Tri Hard” is a Sprint Threshold workout.
STRATEGY: 30 Shuttle Runs should be completed in 2:00 or less. 30/20 Calories on the Rower should be completed in 2:00 or less.
SCALING: Athletes should choose a number of Shuttle Runs that they can complete in under 2:00 even when tired. Athletes should choose a number of calories for the row that they are confident they can complete in 2:00 or less, even when tired.
SCORING: Athletes score today will be their total Hang Clean & Jerks.
MODIFICATIONS
30 SHUTTLE RUNS
-400 Meter Run
-30/24 Calorie Bike or Row
-24/18 Calorie Ski
30/24 Calorie Row
-30/24 Calorie Bike
-24/18 Calorie Ski
DUMBBELL HANG CLEAN & JERKS
-Reduce Load
-Hang Cleans
-Jerks
-Kettlebell swings
AFTER CLASS
[Midline]
3 Rounds
10 Strict TTB(or 0:04 Temp Toe Raises
15 Suitcase Deadlifts (Each Side)
30 Banded Good Mornings
by admin | Aug 2, 2022 | WOD
WEDNESDAY 03 AUG 2022
PART 1: Bench Press [ALL TRACKS]
5 Sets of 2 Bench Presses
Score = Lowest weight used for a working set
PART 2: “Put It In Reverse” [SWEAT]
Workout Definition
AMRAP 12:
2-4-6-8-10….
Hand Release Push-ups
Bike Calories
Dumbbell Front Rack Reverse Lunges (35’s/25’s)
Score = Rounds + Reps
[SWEAT] as written above
[TRAIN/COMP] Dumbbell Front Rack Reverse Lunges (50’s/35’s)
STIMULUS: “Put It In Reverse” is a Sprint Threshold workout.
STRATEGY: Athletes should be able to complete 2 of any movement in 10 seconds or less. Athletes should be able to keep sets unbroken until at least the round of 8.
SCALING: Athletes should choose a variation of Hand Release Push-Ups that they can complete sets of 4 reps comfortably. Athletes should choose a weight for the dumbbells for their lunges that allows them to complete every set unbroken.
SCORING: Athletes score today will be their total rounds and reps, but formatted as the last round they finished + reps. So if they finished the round of 16 and got 10 Push-Ups into their round of 18, 16+10. Athletes should aim to get through the round of 14.
MODIFICATIONS
BIKE
-Any Calorie Machine
-Shuttle Runs
-Burpees
HAND RELEASE PUSH-UPS
-Elevate Hands
-Knee Push-Ups
REVERSE LUNGES
-Reduce Load
-Step-Ups
AFTER CLASS
[HSPU Conditioning]
5 Sets:
3 Deficit Handstand Push-ups
Rest 2-3 Minutes Between Sets
by admin | Aug 1, 2022 | WOD
TUESDAY 02 AUG 2022
“Harbormaster” [COMPETE/SWEAT]
5 Rounds For Time:
20 Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders
Rest 2 Minutes
Score = Time it takes to complete the workout, including rest
[COMPETE/SWEAT] as written above
[TRAIN] 15 Strict Pull-ups
STIMULUS: “Harbormaster” is a Threshold workout.
STRATEGY: Athletes should complete 20 Pull-Ups in 1:30 or less. Athletes should complete 30 Sit-Ups in 1:30 or less. 400 Meters on the Rower should be completed in 2:15 or less. Athletes should complete 50 Double Unders in 1:00 or less.
SCALING: Athletes should choose a number of reps and a variation of Pull-ups that they can complete in sets of at least 5 and in under 1:30. Athletes should choose a number of sit-ups that they can complete while moving constantly in under 1:30. Athletes should choose a distance on the rower that they can complete in under 2:15. Athletes should choose a number and variation of Double Unders that they can complete in 1:00 or less.
SCORING: Athletes’ score today will be the time it takes them to complete the workout.
MODIFICATIONS PULL-UPS
-Reduce Reps
-Banded Pull-Ups
-Jumping Pull-Ups
-Ring Rows
SIT-UPS
-Reduce Reps
-V-Ups
-Hollow Rocks
400 METER ROW
-Reduce Distance
-800 Meter Bike
-350 Meter Ski
-400 Meter Run
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-Plate Hops
-Line Hops
AFTER CLASS
[Olympic Lifting]
[PART 1]
3-5 Sets:
1 Snatch Pull
1 Squat Snatch
[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean
by admin | Jul 31, 2022 | WOD
MONDAY 01 AUG 2022
PART 1: Run 1 Mile [ALL TRACKS]
Run 1 Mile
Score = Time it takes to run 1 Mile/1600 Meters
~ 5min Recovery ~
PART 2: FRONT SQUAT [ALL TRACKS]
5 Sets of 2 Front Squats
Score = Heaviest weight used for a working set
STIMULUS: “1 Mile Run” is a Sprint workout. STRATEGY: Athletes should complete 1 Mile in 10:00 or less.
SCALING: Athletes should choose a distance that they can complete within the given time. To think of it slightly differently, athletes should complete ¼ of their distance in 2:30 or less (2:30/400m).
SCORING: In Part 1 athletes score will be the time it takes them to complete 1 mile. In Part 2 athletes’ score will be the lowest weight they use for a working set.
MODIFICATIONS1 MILE RUN
-Reduce Distance
-4000/3200 Meter Bike Erg
-100/70 Calorie Assault Bike
-2000/1600 Meter Row
-1600/1200 Meter Ski
-100 Burpees
AFTER CLASS
[Carry Conditioning]
In Time It Took To Complete 1 Mile Run:
Max Distance Farmer’s CarryDumbbells: (50’s/35’s)
by admin | Jul 29, 2022 | WOD
SATURDAY 30 JULY 2022
“Reptar” [SWEAT]
[TEAMS OF 3]
AMRAP 25:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (95/65)
Score = Rounds + Reps
[SWEAT] as written above
[COMPETE/TRAIN] Power Snatches (135/95)
[Indy Version]
4 Rounds For Reps:
3 Minute Calorie Row
2 Minute Toes to Bar
1 Minute Power Snatch (135/95)
Rest 1 Minute Between Rounds
STRUCTURE: In Teams of 3, with one partner working at a time, athletes will complete 90/70 Calories on the Rower, before moving on to 60 Toes to Bar, anf finally 30 Power Snatches.
STIMULUS: “Reptar” is a Sprint Threshold workout.
STRATEGY: 90/70 Calories on the Rower should be completed in 4:30 or less. 60 Toes to Bar should be completed in 3:00 or less. 30 Power Snatches should be complete in 3:00 or less.
SCALING: Athletes should choose a number of res on the rower that they can complete within the given time. Athletes should choose a variation and rep scheme for Toes to Bar that allows them to complete at least sets of 5 reps at a time. Teams should complete 30 Power Snatches in at least quick singles.
SCORING: Athletes’ score will be their total Rounds + Reps. Teams should aim to complete at least 2 Rounds
MODIFICATIONS
90/70 Calorie Row
-Reduce Reps
-Same Calorie Bike
-70/50 Calorie Echo/Assault Bike
-70 Shuttle Runs
-70/50 Calorie Ski
TOES TO BAR
-Reduce Reps
-Toes to Space/Knees to Chest
-Hollow Rocks
-V-Ups
POWER SNATCH
-Reduce Load
-Reduce Reps
-DB Snatch
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Sorenson Hold (3-4 x 60-90 Seconds)
- Plate Pinch (3-4 x Max Hold)
- Single Legged RDL (Each)
by admin | Jul 28, 2022 | WOD
FRIDAY 29 JULY 2022
“Time After Time” [COMPETE/SWEAT]
AMRAP 20:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Evert 2:00, Bike 500/400 Meters
Score = Total Rounds + Reps of “Cindy”
[COMPETE/SWEAT] as written above
[TRAIN] Strict Pull-Ups
[PARTNER] [TEAMS of 2]
Partner 1: Accumulating Meters on the Bike
Partner 2: 1 Round of Cindy
*Switch when partner 2 finishes their round of cindy
STRUCTURE: Athletes will complete as many rounds and reps as possible in 20:00 of “Cindy.” Every 2:00 athletes will Bike 500/400 Meters before picking up where they left off in “Cindy” the next round. “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.
STIMULUS: “Time After Time” is a Threshold workout.
STRATEGY: 500/400 Meters on the Bike should be completed in 1:15 or less. Leaving athletes 0:45 to accumulate rounds of Cindy. Athletes should be able to complete 5 Pull-Ups in 0:30 or less, 10 Push-Ups in 0:30 or less and 15 Air Squats in 0:30 or less.
SCALING: Athletes should choose a distance on the Bike that they can complete in 1:15 or less. Athletes should choose variations of Pull-Ups, Push-Ups and Air Squats that allow them to complete each movement in 0:30 or less.
SCORING: Athletes’ score today will be their total Rounds + Reps of “Cindy.” Athletes should Aim to complete at least 7 rounds of “Cindy.”
MODIFICATIONS
500/400 METER BIKE
-Reduce Distance
-250/200 Meter Row
-200/150 Meter Ski
-15/12 Calorie Assault/Echo Bike
-200 Meter Run
PULL-UPS
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
-Jumping Pull-Ups
PUSH-UPS
-Reduce Reps
-Knee Push-Ups
-Elevate Hands
AIR SQUATS
-Reduce Reps
-Squat to a Target
-Reverse Lunges
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Dumbbell Bench Press
- Reverse Plank (3-4 x 60-90 Seconds)
- Standing Lateral Raise
“EXTRA STUFF”
Ring Muscle Ups
4 Sets For Quality:
50% Max Ring Muscle-Ups // Chest to Bar // Pull Ups // Barbell Rows
Back Squat
5 Sets of 3
