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
-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 “LUXOR”

4 Rounds

-100 Meter Dumbbell Shoulder Rack Carry
-25 Push Up + Pull Across
-50 Double Unders / OR 100 Single Unders

You could also do this version with (95#/65#) barbell

-100 Meter Barbell Front Rack Carry

Suggestions

Men: 40-50# DB(s) Women: 25-35# DB(s)

Goal: 18-24 Minutes

Coaches Notes

Your shoulders are in for a real treat with this one!

We’re looking for that 100 meter carry to take 0:55-1:15. You should be able to do the carry without resting, but it may be a good idea to take a quick break at the halfway point in an effort to save your shoulders.

The push up + pull across are for sure the make-or-break movement in this workout. Be smart. Break them up early, even if you have decent push up stamina. If you struggle with push ups, today is not the day to do them from the toes. You can drop to your knees and keep the plank pull across, or go with elevated push up + taps.

Because of the heavy shoulder fatigue, going with the double unders would be a bit of an added challenge in this workout. If you want to save your shoulders for a better effort with push ups, go with single unders!

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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:

20 Minute AMRAP

(As Many Rounds and Reps as Possible in 20 Minutes)

-4 Devil Press
-12 Wall Ball
-4 Devil Press
-12 Box Jump

Suggestions

Men: 40# DBs / 20# ish Ball / 20-24″ Box Women: 25# DBs / 13-15# Ball / 16-20″ Box

Goal: 6-10 Rounds

Coaches Notes

Hold a steady pace on the Devil Press that does not leave you taxed as your goal will be to maintain this for the entirety of the workout. Sit your hips low to recruit power from your legs, finishing with a strong press overhead while holding tension throughout your core. Load your legs again as you return the weights to the floor. Give yourself 30 seconds or less to get these done.

Each time you approach the Wall Ball, take a deep breath and aim to get these done unbroken in about 30 seconds. You can customize the height of your target, or the weight of your ball to accomplish this. Keep the ball close to your chest with an upright torso, as this will help your legs to generate the most power in getting the ball to hit your target.

Keep yourself moving with little to no rest between each rep of the Box Jump. Make the height customization as needed to get the most out of each powerful jump. Stepping down works great, and this can be done in 45 seconds or less.

One round every 2:00 or 3:20 will keep you within today’s number of Goal rounds.

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

Every 2 Minutes for 16 Minutes

Min 0:00-1:00
-20 Double Unders / OR 40 Singles
-12 Barbell Bent Over Row

Min 1:00-2:00

-20 Double Unders / OR 40 Singles
-10 Barbell Shoulder Press

Suggestions

Men: 95-115# Women: 55-65#

Goal: Challenging Reps with Solid Movement Coaches Notes

You have the option of using two different weights today, if one movement is going to greatly limit the other. You also have the option of using dumbbells for one of the movements today!

In the starting minute, you will complete both 20 Double Unders/ Singles and 12 Rows, and you should be left with at least 10 seconds to rest before the start of the next minute. Keep your back as parallel to the floor as possible so that you are pulling from your lats, and to prevent this from turning into a shrug/high pull.

During the next minute, you start with the 20 Double Unders/ Singles, and now you are doing 10 presses. These don’t necessarily be done unbroken, but if you find yourself having to do sets of 2-3 at a time, customize to a lower weight. Again, we’re looking for at least 10 seconds of rest.

You’ll repeat this format for a total of 8 rounds or 16 minutes of work.

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:

2 Rounds

-20 Bar Facing Burpee
-50 Barbell Back Rack Lunge
-20 Bar Facing Burpee

Rest 3 Minutes Between Rounds

Suggestions

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

Goal: 4:00-6:30

Coaches Notes

For this workout, your score will be the times for each round. Your second attempt will be more taxing as fatigue naturally sets in, but push yourself to stay within a minute or so of your first round’s time.

Start your first set of Burpees with a consistent yet urgent pace. The speed at which you move for your first 10 should be maintained for the second half to complete them all in 1:15-2:00 for each set. Push to go faster on the second set of 20 reps.

On the Lunges, make sure the bar is resting in a high position on your back. This will help you to keep more of an upright torso during each rep so you can focus on your legs to do the heavy lifting. If you do need to break, you can rest at the top or safely dump/re-rack the bar to shake out your legs and catch your breath. The rest should be very quick to allow for a quick shakeout before you get back to it so you can be done in 2:00 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 “TEFNUT”

1 Min Max Reps Barbell Back Squat
Rest 1 Minute
3 Min Max Reps Barbell Power Clean & Jerk
Rest 1 Minute
1 Min Max Reps Barbell Back Squat
Rest 1 Minute
3 Min Max Reps Barbell Power Clean & Jerk
Rest 1 Minute
1 Min Max Reps Barbell Back Squat

Suggestions

Men: 95-115#  Women: 65-75#

Goal: Squat Goal: 45-70 Reps
Clean & Jerk Goal: 40-60 Reps

Coaches Notes

If you follow a running clock, this workout will take 13:00. You end up doing three 1-minute max efforts of squats, and two 3-minute max efforts of clean & jerks. Be intentional about your breath the entire workout – rest included.

You’re aiming to complete 15-24 squats in each 1-minute window. You’re more than welcome to get the weight to your back before the clock starts so that you’re set up and ready to go at 0:00. You definitely need to choose a weight that you COULD squat with for the entire minute. You may choose to break once in the second and third squat effort, but the break should be short to hit the lower end of the goal reps. Breaking twice might be an option – but again – you should still be able to hit a minimum of 15 reps.

For the clean & jerks, you’ll need to hit 20-30 reps per 3-minute window, which breaks down to 7-10 reps PER MINUTE. If after the first 3-minute effort, you did not hit 22+ reps, consider reducing the weight to something you can accumulate more reps with. Break them up early. You’d be surprised how many reps you can knock out doing 2-3 at a time with quick breaks in between.

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

-20 Kipping Pull Up
-30 Air Squat
-20 Push Up
-30 Air Squat

Goal: 16-24 Minutes

Coaches Notes

The Pull Up volume will add up, so consider starting with conservative sets of 5-10 reps at a time. To help delay upper body fatigue, focus on using a powerful kip. Give yourself a window of 1:00-1:30 to get these done.

Challenge yourself with performing high quality Air Squats by going as low as you safely can, and stand all the way up to reach full hip extension at the top. Push it here to complete each set of 30 reps in 90 seconds or less.

Prevent too much fatigue during the Push Up to avoid failing any reps. Take a quick break about 2-3 reps shy of failing, and give your arms a shakeout. Your later rounds might take up to 1:30 to complete these. If you find yourself going over that time in the first two rounds, customize the reps or simply move on at that time mark.

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 “DJOSER”

-400 Meter Run/ OR 500 Meter Row
-12 Dumbbell Box Step Up Over
-24 Barbell Power Clean
-12 Dumbbell Box Step Up Over

-30 Barbell Push Jerk
-12 Dumbbell Box Step Up Over
-24 Barbell Power Clean
-12 Dumbbell Box Step Up Over 400 Meter Run/ OR 500 Meter Row

You can also do this version with:

-12 Sandbag Shoulder Step Up Over
-30 Sandbag Power Clean
-36 Sandbag Push Jerk

Suggestions

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

Goal: 14-20 Minutes

Coaches Notes

Whoof!! True to its namesake, this workout is a pyramid! You’ll climb up one side and come down the other.

The step up overs take up the bulk of this workout. Make sure that you choose both a height and a weight that allows you to move steadily through these reps. If you decide to break up the 12 reps, it should only be to preserve your grip – but not necessarily because your legs are too tired. Every time you get to the other side of the box, that’s one rep.

The power cleans can be daunting. Just focus on 4-8 reps at a time and remember to breathe through each rep. It might help to give yourself 3 breaths between sets or a 10-second countdown to get back to work. Same idea goes for the push jerks, although you should be able to perform 8-12 reps at a time.

CLICK FOR SCALING OPTIONS