Author: slhayes10

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “ISIS”

2023 VAULT 15: “ISIS”

Part 1
6 Min AMRAP
(As Many Reps As Possible in 6 Minutes)

-25 Barbell Deadlift
-20 Barbell Front Squat

-Max Reps Barbell Squat Clean

Rest 4 Minutes After Part 1

Part 2 For Time

Your Score from Part 1 – Backwards…

-# of Reps Barbell Squat Clean
-20 Barbell Front Squat
-25 Barbell Deadlift

Suggestions

Men: 115-225# Women: 75-125#

Goal: Part 1 Goal: 15-25 Reps
Part 2 Goal: 6-10 Minutes
Weight Goal: Challenging but Still Hit the Goal Reps

Coaches Notes

Ok this one is going to be a leg burner!

The way this workout will work is for part 1 you will do your deadlifts, squats, and then max rep of the squat clean in 6 minutes. Once 6 minutes is up – rest 4 minutes and complete your score from part 1 for time but in reverse order. In order to complete the goal reps for this workout you will want to complete the deadlift and squats within 2-3 minutes. This will leave you with 3-4 minutes to accumulate as many reps of the squat clean as possible. Choose a weight that will allow you to complete the deadlifts within 1-2 sets, front squats within 2-4 sets and doing singles for the squat clean. For the squat clean focus on staying close to the bar, moving at a steady pace for 1 rep at a time.

Although 4 minutes feels like plenty of time to recover you will still want to focus on keeping solid positions, especially on part 2. Be sure that as you’re pulling from the floor you’re working hard to keep your back flat and shoulders up. During the squats, focus on control and coming out of the bottom with your chest up and shoulders leading.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

4 Rounds

-400 Meter Run/ OR 500 Meter Row
-15 Kipping Pull Up
-10 Burpee Box Jump

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

Suggestions
Men: 20-24″ Box Women: 16-20″ Box

Goal: 3:00-4:30 per round

Coaches Notes

Note that there is a 1 minute rest between rounds.

Maintain a moderate pace for the run to make it back in 2:00-2:15 for each round. Customize distances accordingly.

Break the pull ups into sets of 5-10 to avoid elevating the heart rate too high. 15 total reps should take less than 1:00.

Use a steady rhythm on the burpee box jumps. As soon as you come up from the burpee, go right into a jump. Stand fully at the top before stepping or jumping down to start the next rep. Aim to get these done in about 1:30.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “Jotunheim”

6 Rounds
-10 Dumbbell Farmer Step Up
-10 Devil Press
-10 Dumbbell Farmer Step Up
Rest 1 minute between rounds

Suggestions
Men: 40# DBs | 20-24″ Women: 25# DBs | 16-20″

Goal: 2:30-3:30

Coaches Notes
Ouch! Sorry about your grip, guys. It’s OK if coming out hot causes your times to drop off a little – that’s to be expected. Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 – 2:00 so choose your weight and pace accordingly.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

3 Rounds
-200 Meter Run
-30 Alternating Dumbbell Power Snatch
-15 Burpee
-200 Meter Run
Rest 2 Minutes Between Rounds Suggestions

Men: 40-50# DB Women: 25-35# DB

Coaches Notes
Challenge yourself on the runs today! The pace should be fast so aim to be done in 1:00 or less.

Break your snatches up into 2-3 fast sets of 10-15 reps.

Find a steady pace for burpees to be done unbroken, or a quick break for all 15 reps to be done in 2 sets.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “SPHINX”

Broken up however you choose…

-120 Kettlebell Overhead Swing
-120 Box Jump/ OR Step Ups

…choose wisely.

Suggestions

Men: 40-55# DB/KB | 20-24″ Box

Women: 25-35# DB/KB | 16-20″ Box

Goal: 10-15 Minutes

Coaches Notes

In this workout, you get to choose your own adventure by breaking up each movement however you want.

Be smart with how you break each movement and play to your strengths. Some of us will be comfortable with bigger sets, whereas others will prefer smaller sets. Examples of how to break this workout up could be: 6 rounds of 20 reps of each movement, 8 rounds of 15 reps of each, or 10 rounds of 12 reps of each.

For the kettlebell swing, focus on pushing your hips back to initiate the movement. We want tension in our glutes, hamstrings, and back to load a powerful hip extension in getting the weight overhead in one smooth motion. During the box jump, try to move at a steady pace. Be sure that as you jump and land, you are working hard to keep your knees tracking over your toes.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

4 Rounds

-8 Toes to Bar
-OR- 14 Alternating V-Up
-16 Alt Dumbbell Shoulder Rack Lunge
-30 Double Unders / OR 60 Single Unders

-8 Toes to Bar
-OR- 14 Alternating V-Up
-16 Alt Dumbbell Shoulder Rack Lunge
-30 Double Unders / OR 60 Single Unders

Rest 1 Minute Between Rounds

Suggestions

Men: 40# DBs Women: 25# DBs

Goal: 3:30-5:00

Coaches Notes

No, it’s not a typo – you’re doing the 8/16/30 TWICE each round.

On the toes to bar, use an efficient kip swing by pulling down with the arms and flexing the core as you reach your toes to the bar. Break these up to as needed to avoid over fatigue. 8 reps should take 30 seconds or less.

Find a stable rack position on your shoulders for the lunges and complete the 16 total reps in under 45 seconds.

Your double unders should be quick and done in 1-2 sets in around 30-45 seconds.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “PYRAMIDS OF GIZA”

Part 1

-40 Air Squat
-20 Devil Press
-40 Air Squat

Rest 1 Minute After Part 1

Part 2

-40 Air Squat
-40 Barbell Power Clean & Jerk (OR ground to shoulder, then shoulder to overhead. You could do a push press, or press from the shoulder)
-40 Air Squat

Rest 1 Minute After Part 2

Part 3

-40 Air Squat
-20 Devil Press
-40 Air Squat

Suggestions

Men: 75-115# | 40# DBs Women: 55-75# | 25# DBs

Goal: Parts 1 & 3:  3:30-5:30
Part 2 Goal: 5:00-7:00

Coaches Notes

This workout has 3 parts and each is for time. Treat each part as its own thing by pushing as hard as you can!

For the air squat and devils press focus on a pace that you can sustain. Be sure to stand all the way up out of each squat. We want to avoid cutting our

range of motion at the expense of trying to move faster. For the devil press, feel free to step in and out of the bottom to move at a more manageable pace or hop your feet at the same time for a more aggressive pace.

For the air squat and clean & jerk couplet, continue to focus on a sustainable pace. For the clean & jerk be sure to choose a weight that allows you to get all 40 reps done within 3-4 minutes. When pulling from the floor be sure to keep your back flat and chest up.

CLICK FOR SCALING OPTIONS