by admin | Jul 13, 2022 | WOD
THURSDAY 14 JULY 2022
“Nail Polish” [ALL TRACKS]
5 Rounds x AMRAP 4:
30/20 Calorie Bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds
Score = Total Toes to Bar
STIMULUS: “Nail Polish” is a **Sprint** workout.
STRATEGY: 30/20 Calories on the bike should be completed in 1:30 or less. 30 Shuttle Runs should be completed in 2:00 or less. This should leave athletes with about 0:30 to accumulate Toes to Bar each round.
SCALING: Athletes should choose a number of calories on the bike that they are confident they can complete in 90 seconds or less each round. Choose a number of shuttle runs that can be completed in 2:00 or less. Athletes should choose a variation of Toes to Bar that they can complete in sets of 5 or more reps.
SCORING: Athletes score today will be their total number of Toes to Bar.
MODIFICATIONS
30/20 CALORIE BIKE
-Reduce Reps
-20/14 Calorie Assault/Echo Bike
-30/20 Calorie Row
-20/14 Calorie Ski
-20 Burpees
-20 Shuttle Runs
30 SHUTTLE RUNS
-Reduce Reps
-40/28 Calorie Bike Erg/Ski/Row
-30/20 Calorie Assault/Echo Bike
-30 Burpees
TOES TO BAR
-Reduce Reps
-Reduce Range of Motion
-Toes to Space
-Knees to elbow/chest
-Hollow Rocks/V-Ups
-Abmat Sit-Ups
AFTER CLASS
20:00 Bike
*Every 2:00 Complete 10 Dumbbell Bench Press
by admin | Jul 12, 2022 | WOD
WEDNESDAY 13 JULY 2022
PART 1: Front Squat [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used for a working set
PART 2: “The Admiral” [SWEAT]
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (115/85)
20 Box Jumps (24″/20″)
Score = Time it takes to complete the workout
[SWEAT] as written
[TRAIN] Burpee Strict Pull-ups // Front Squats (155/105)
[COMP] Front Squats (155/105)
STIMULUS: “The Admiral” is a Threshold workout.
STRATEGY: Athletes should aim to complete 20 Burpee Pull-Ups in 2:30 or less, the Front Squats in 2:00 or less and the Box Jumps in 1:30 or less.
SCALING: Athletes should choose a number of Burpee Pull-Ups that they can complete in the given time, and a variation that allows for them to move constantly for all the reps. Athletes should choose a weight for the Front Squat that allows them to complete 20 reps in 3 sets or less and a number of reps that can be completed in 2:00 or less. Athletes should choose a number of box jumps that they can complete in a 1:30.
SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2, athletes’ score will be the time it takes them to complete the workout.
MODIFICATIONS
BURPEE PULL-UP
-Reduce Reps
-Reduce Pull-Up difficulty (Banded/Ring Rows)
-Step-up from Burpee
FRONT SQUAT
-Reduce Load
-Reduce Reps
-Define Range of Motion (Squat to a target)
-Dumbbell Goblet Squats
BOX JUMPS
-Reduce Box Height
-Reduce Reps
-Box Step-ups
AFTER CLASS
3-4 Sets of 8-12 Reps:
- “Lu” Raises
- Barbell Lateral Lunge
- Ring Dip Support Hold (To Failure)
by admin | Jul 11, 2022 | WOD
TUESDAY 12 JULY 2022
“Angry Annie” [SWEAT]
For Time [30 Minute Time Cap]:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)
100-ft. Dumbbell Farmers Carry After Every Movement (35’s/20’s)
Score = Time it takes to complete the workout
[SWEAT] as written above
[COMPETE/TRAIN] *100-ft. Dumbbell Farmers Carry After Every Movement (50’s/35’s)
STRUCTURE: Athletes will complete a descending ladder of Double Unders, Sit-ups and calories on the rower, Farmers carrying 100 feet between each movement. In round 1 athletes will complete 50 Double Unders, then a 100’ Farmers Carry, then 50 Sit-Ups, then 100’ Farmers Carry, then 50/35 Calories on the Rower then another 100’ Farmers Carry. Athletes will continue that sequence of movements but reduce the reps of Double Unders, Sit-ups and Calories until the last round of 10. The workout is time capped at 30:00
STIMULUS: “Angry Annie” is a Grindy Pacer workout.
STRATEGY: 50 Double Unders should be completed in 1:00 or less, And each following round should take 0:10 less than the last one. 50 Sit-ups should be completed in 2:00 or less, and each following round completed in 0:15 less than the last one. 50/35 Calories on the rower should be completed in 3:00 or less and each following round in 0:30 less than the one before. Each 100 foot Farmers Carry should be completed in 0:30 or less.
SCALING: Athletes should choose variations of every movement that they car confident in completing in the large sets at the beginning of the workout in the given time.
SCORING: Athletes score is the time it takes them to complete the workout.
MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-1.5x Single Unders
-Plate Hops
SIT-UPS
-Reduce Reps
-Hollow Rocks
-V-Ups
ROW
-Reduce Reps
-Same Calories Bike
-35-28-21-14-7 Ski Cals
-35-28-21-14-7 Burpees
-35-28-21-14-7 Shuttle Runs
-35/28-28/21-21/14-14/10-7/5 Calorie Assault/Echo Bike
AFTER CLASS
3-4 Sets of 8-12 Reps:
- GHD Ab Rotations
- Weighted Hip Extension
- Banded Face Pulls
by admin | Jul 10, 2022 | WOD
MONDAY 11 JULY 2022 (Nicole’s 40th BIrthday!!)
PART 1: Hang Power Clean [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used in a working set
PART 2: “BRAKE PADS” [SWEAT]
Workout Definition
5 Rounds x AMRAP 3:
9 Hang Power Cleans (95/65)
45 Air Squats
Max Calorie Bike
Rest 1 Minute Between Rounds
Score = Total calories on the bike
[SWEAT] as above
[TRAIN/COMP] Hang Power Cleans (135/95)
STIMULUS: “Brake Pads” is a Threshold workout.
STRATEGY: Each set of 9 Hang Power Cleans should be completed in 0:30 or less. 45 Air Squats should be completed in 2:00 or less. Leaving athletes 0:30 to accumulate Calories on the Bike.
SCALING: Athletes should choose a weight on the barbell they can complete each round in 2 sets or less and a weight that allows them to finish each set in 0:30 or less. Each set of 45 Air Squats should be completed moving constantly and within 2:00. Athletes should scale other movements to ensure that they will have at least 1:00 on the Bike each round.
SCORING: Athletes’ score will be their total calories on the bike.
MODIFICATIONS
HANG CLEANS
-Reduce Load
-Reduce Reps
-Russian Kettlebell Swings
-Dumbbell Hang Cleans
AIR SQUATS
-Reduce Reps
-Define Range of Motion (Squat to a target)
-Step Back Lunges
BIKE
-Any Calorie Machine
-Burpees
-Box Jumps
-10 Meter Shuttle Runs
AFTER CLASS
3-4 Sets of 8-12 Reps:
- 45° Reverse Dumbbell Fly
- Side Plank (3-4 x 60-90s)
- Staggered Hip Thrust
by admin | Jul 8, 2022 | WOD
SATURDAY 09 JULY 2022
PART 1: Deadlift [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used
“Inside Joke” [SWEAT]
For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift (155/105)
1 Toes to Bar
200/150 Meter Row
2 Deadlifts (155/105)
2 Toes to Bar
…
200/150 Meter Row
10 Deadlifts (155/105)
10 Toes to Bar
Score = Time it takes to complete the workout
[SWEAT] as written
[TRAIN/COMPETE] Deadlift (225/155)
[PARTNER STYLE]
[TEAMS OF 3]
For Time:
50-40-30-20-10:
Deadlifts (225/155)
Toes to Bar
After Each Round:
1,000/800 Meter Row
STIMULUS: “Pressed for Time” is a Threshold workout.
STRATEGY: Each 200/150 Meter Row should be completed in 1:00 or less. 10 Deadlifts should be completed when tired in under 1:00, 10 Toes to Bar should also be completed in under 1:00. Every set before those should be even quicker, averaging about a rep every 3-4 seconds.
SCALING: Athletes should choose a distance for the row that they can complete in under 1:00. Athletes should choose a weight for the Deadlift that they could do the round of 10 in 2 sets or less. Athletes should choose a variation of Toes to Bar that allows for them to complete the round of 10 in 3 sets or less when tired.
SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2 athletes’ score will be the time it takes them to complete the workout.
MODIFICATIONS
200/150 METER ROW
-Reduce Distance
-150 Meter Run
-400/300 Meter Bike
-150/100 Meter Ski Erg
DEADLIFT
-Reduce Reps
-Reduce Load
-Reduce Range of Motion
-Single Kettlebell Deadlift
TOES TO BAR
-Reduce Reps
-Reduce Range of Motion
-V-Ups
-Hollow Rocks
-Abmat Sit-ups (2x)
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 7, 2022 | WOD
FRIDAY 08 JULY 2022
PART 1: Strict Press [ALL TRACKS]
5 Sets of 3
Score = Heaviest Load
“Pressed for Time” [SWEAT]
Workout Definition
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Front Squats (35’s/20’s)
Max Dumbbell Shoulder to Overhead (35’s/20’s)
Score = Total Shoulder to Overhead
[SWEAT] as written above
[TRAIN/COMPETE] Dumbbell Front Squats (50’s/35’s) // Dumbbell Shoulder to Overhead (50’s/35’s)
STIMULUS: “Pressed for Time” is a Sprint Threshold workout
STRATEGY: 800 Meters should be completed in 4:30 or less. 15 Double Dumbbell Front Squats should be completed in under 0:45. Leaving athletes at least 0:45 for shoulder to overhead.
SCALING: Choose a distance for the run that can be completed withing the given time frame. Choose a weight and number of reps for the front squats that can be complete unbroken. Choose a weight for shoulder to overhead that can be completed in sets of 5 at a time.
SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2, athletes’ score will be their total reps of shoulder to overhead.
MODIFICATIONS
800 METER RUN
-Reduce Distance
-2,000/1,600 Meter Bike
-1,000/800 Meter Row
-800/600 Meter Ski
-50/35 Cal Assault/Echo Bike
DUMBBELL FRONT SQUATS
-Reduce Reps
-Reduce Load
-Goblet Squats
-Air Squats
-Step Back Reverse Lunges
DUMBBELL SHOULDER TO OVERHEAD
-Reduce Reps
-Reduce Load
-Single Dumbbell Shoulder to Overhead
-Push-Ups
-Dumbbell Bench Press
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Dumbbell Bench Press
- Reverse Plank (3-4 x 60-90 Seconds)
- Standing Lateral Raise
