Author: slhayes10

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:

Every Minute on the Minute for 10 Minutes

-10 Barbell Hang Power Clean
-6 Dumbbell Shoulder Rack Box Step Ups

This version could also be done with:

6 Barbell Front Rack Box Step Ups

Suggestions

Men: 75-95# | 40# DBs | 20-24″ Box Women: 55-65# | 25# DBs | 16-20″ Box

Goal: All 10 Rounds!

Coaches Notes

Choose a weight for the power cleans you can do unbroken and quickly! 10 fast reps can take 30 seconds or less. Use the hook grip and a strong jump to get the bar up to your front rack position.

For the weighted step ups, find a solid rack position on your shoulders as you carefully step up and stand fully on top of the box. 6 reps should take less than 30 seconds.

Customize as needed to get each round done in 45 seconds or less.

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

4 Sets

Each Set is 3 Rounds of:

-4 Barbell Hang Squat Clean
-6 Alternating Barbell Front Rack Lunge

Between Each Set – Perform:

-20 Reps of Feet-Elevated Inverted Row

No Rest Between Sets

*Strict Pull Up Option: 10-14 Reps

Suggestions

Men: 75-95# Women: 55-65#

Goal: 10-15 Minutes

Coaches Notes:

Complete 3 rounds of the hang squat cleans and lunges, then 20 inverted rows. Inverted rows are only BETWEEN sets, not after – so they’ll only end up doing them 3x.

Use a weight you can get through the 4 cleans unbroken. Jump hard using your hips and move quickly under the bar to receive it in the front rack while going down into the squat. Keep your torso upright as you stand up.

After the last clean, readjust your front rack and go right into the lunges. Push hard off the front leg to stand all the way up for each rep. If you need a break after the lunges, set the bar down for a quick breather then go right into your next round.

On the rows, elevate your heels to about the height of the bar you’re pulling from. Maintain a rigid plank position. Pull as far as you can and fully extend your arms back down.

Aim to keep each round between 2:30-3:45.

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:

Every 5 Minutes for 15 Minutes

-10 Barbell Push Press
-20 Weighted Sit Up
-30 Box Jump

Suggestions

Men: 95-115# | 30-40# DB | 20-24″ Box Women: 65-75# | 15-25# DB | 16-20″ Box

Goal: 3:00-4:30

Coaches Notes:

Powerful legs will drive efficiency with the push press. As you extend the hips, follow through with a strong lock out overhead. When bringing the barbell back down, lower into the dip position of the next push press rep.

For the weighted sit up, you can hug a weight against your chest OR touch the weight behind your head on the way down and press overhead at the top. Minimize how much momentum you use from the weight, and try to focus on keeping tension throughout your core.

Keep your pace on the box jumps smooth, allowing you to consistently move throughout all the reps with minimal breaks.

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

4 Rounds

-400 Meter Run
-20 Alternating Barbell Front Rack Lunge
-12 Barbell Power Snatch (Ground to Overhead)

Rest 2 Minutes Between Rounds

This version can also be done with:

-20 Alternating Sandbag Front Rack Lunge
-12 Sandbag Ground to Overhead

Suggestions

Men: 75-95# Women: 55-65#

Coaches Notes

Keep a moderate speed for each run and hold this pace so you can be done in 2:30 or less.

For the lunges, find a solid front rack position on your shoulders to allow for an upright torso and knock out the lunges in big sets. Hang on for all 20 reps to be done in 1:30 or less.

Lower your hips to recruit more power from your legs for the snatches. Then use a powerful hip extension and finish with a strong lock out

overhead. Aim to do these quickly in less than 1:00. Clean and Jerks are a good substitute to power snatches if desired.

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:

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

-20 Double Unders / 40 Single Unders
-30 Alternating Plank Shoulder Tap
-20 Double Unders / 40 Single Unders
-12 Barbell Back Squat

Suggestions

Men: 95-115# Women: 65-75#

Goal: 4-6 Rounds

Coaches Notes

For the double unders, focus on your jumping efficiency by staying light on your feet, body standing tall, arms/hands by your side rotating the rope from your wrists. Hang on for 20 reps unbroken each time to be done in 30 seconds or less. Do single unders if you don’t have doubles.

With the shoulder taps, hold a rigid plank position with shoulders in line with hips, knees, and heels. Then perform your taps on each side for a total of 30 reps or 15 per side. Avoid swaying your body too much from side to side.

Choose a weight for the back squat that allows for all 12 reps to be done straight through. Focus on full range of motion and breathing deeply and smoothly when exhaling/inhaling at the top.

Aim to complete 1 round every 1:40-2:30.

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
-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 “THE MUMMY”

For Time:

7 Rounds

Each Round is on a 3-Min Clock

Min 1:
-5 Kipping Pull Up
-10 Barbell Hang Power Clean
-5 Kipping Pull Up

Min 2:
-Max Reps Push Up + Taps

Min 3:
-Rest

*Strict Pull Up Option: 2-3 Reps for Every 5 Kipping

Suggestions

Men: 95# Women: 65#
Goal: Pull Up + Power Clean Goal: All 7 Minutes Push Up + Taps Goal: 80-140 Reps

Coaches Notes

We have lots of pushing and pulling today and this one is going to get spicy!

If you’re unsure about being able to do 5 pull-ups in a row consider a customization that will allow you to get them done within 1 set. For the hang power clean be sure to choose a weight that you can get all 10 reps

unbroken with. Focus on quick transitions. If you’re struggling to complete all the reps just simply cut them back by 2-3 reps but keep the same scheme of pull up, hang power clean, pull up.

For the push up + tap we would recommend breaking these into small sets unless this is a movement you feel very confident in. Keep in mind you have 1 minute to rest before starting your next round so push your intensity and work to the top of the minute. In order to hit the goal, you need to complete 12-20 reps per round. Customize if needed to fit in that rep range.

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:

Every Minute On the Minute for 12 Minutes

Minute 1:
-5-7 Seated Box Jump

Minute 2:
-10-14 Barbell Bent Over Row

*Each with a 2-second lower

Minute 3:
-20-26 Russian Twist Suggestions

Men: 75-115# | 40-50# DB | 20-24″ Box Women: 55-75# | 25-35# DB | 16-20″ Box

Score: Completion
Goal: Focus on Quality Movement

Coaches Notes

The focus of the seated box jump is to limit forward momentum and to rely on using a powerful hip extension to jump on top of the box. Start by sitting on a stable surface like a bench or a stack of bumper plates that maximizes the tension in your hips. This is usually where your hip crease is just above the plane of your knees. While keeping your back flat, aggressively extend your hips and pull your feet up at the same time and land on top of the box. Step down and repeat this for 5-7 reps taking no longer than 45 seconds. Customize the reps accordingly.

Take note of the tempo for each rep of the bent over row. From a hinge position with arms fully extended and weight off the floor, pull the bar to your body, then take 2 seconds to lower the bar until arms are fully extended again. Use a weight that allows for a good position of the row, keep the tempo, and complete 10-14 reps.

To perform a Russian Twist, sit on the floor with heels up, balancing on your butt, and lean back far enough to maintain tension through your core. From this position, hold a single dumbbell, then twist your shoulders and reach the weight to touch the floor on one side. Then twist and bring the weight to the other side. Each side will count as 1 rep, so to complete 20-26 reps is to touch 10-13 times on each side.

CLICK FOR SCALING OPTIONS