Monday 04.20.20
“At Home” WOD "Seventy Two" 15 Min AmRap 1 Double DB Hang Squat Clean 1 Double DB Thruster 30 Double Unders 2 Double DB Hang Squat Cleans 2 Double DB Thrusters 30 Double Unders 3 Double DB Hang Squat Cleans 3 Double DB Thrusters 30 Double Unders ... Continue to Add (1) Rep to Dumbbell Movements Per Round STIMULUS DESCRIPTION •We'll climb the ladder for 15 minutes in today's ascending rep scheme workout •After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep •We'll use [Rounds + Reps] as our scoring choice to keep things simple •For Example: If you finish the round of 8's and complete 6 hang squat cleans in the round of 9's - your score is 8 Rounds + 6 Reps DOUBLE DUMBBELL MOVEMENTS •There is no prescribed loading for these double dumbbell movements - as everyone has access to different weights at home •Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus •An option for those with heavier dumbbell weights who don't want to get "stuck" would be to use a single dumbbell instead of two MODIFICATIONS DOUBLE DUMBBELL HANG SQUAT CLEANS •Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms) •Kettlebell Goblet Squats (Climb by 3's Each Round) DOUBLE DUMBBELL THRUSTERS •Single Dumbbell Thrusters (Split Reps Evenly Between Arms) •Single Dumbbell Goblet Thrusters •Kettlebell Swings (Climb by 3's Each Round) ******************* WARMUP Mobility (1 min each) Ankle stretch x 2 Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 4 Sets: 30 Seconds Single Unders 30 Seconds Slow Air Squats 30 Seconds Push-up to Down Dog ******************** "Seventy Two" 15 Min AmRap 1 Odd Object Hang Squat Clean 1 Odd Object Thruster 30 Line Hops 2 Odd Object Hang Squat Cleans 2 Odd Object Thrusters 30 Line Hops 3 Odd Object Hang Squat Cleans 3 Odd Object Thrusters 30 Line Hops ... Continue to Add (1) Rep to Odd Object Movements Per Round ****************** BODY ARMOR 3 Rounds: Minute 1: Work :20 Seconds Max Dumbbell Floor Press :20 Seconds Dumbbell Hold at Extension :20 Seconds Max Push-ups Minute 2: Rest STIMULUS DESCRIPTION •We'll alternate between 1 minute of work and 1 minute of rest for 3 rounds •The 1 minute of work is divided into 3 x 20 second sections •All 3 stations have an upper body press focus * Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top * Dumbbell Hold at Extension: Isometric hold with the two dumbbells at the locked out top position of the floor press * Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top •There is no rest between 20 second sections - you'll move right from one to the next
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Saturday 04.18.20
“At Home” WOD WOD Living Room Mash #25 (For Time) -250 Burpees Every 25 reps, do -12 squats -8 sit-ups -4 pushups ****good news....these reps can count towards quatro ******************* WU (1 min each) Shoulder stretch x 2 Quad stretch x 2 Figure 4 x 2 8 Min for quality 10 Cossack squats 200m run 5 Inchworm Pushup ******************* BODY ARMOR Not for Time: 50 "Child Makers" 1 "Child Maker" With a dumbbell in each hand = 1 Pushup 1 Dumbbell Row (left) 1 Dumbbell Row (right) 1 Dumbbell Deadlift MODIFICATIONS •Athletes choice on loading •If we have only a single dumbbell, complete a regular pushup, and the remainder as above •If we do not have any weights, complete: * 1 Pushup * 1 Pushup * 1 Burpee *****these DO NOT count against quatro Friday 04.17.20
“At Home” WOD “Sandpaper” 12 Min AmRap 2 Double Dumbbell Power Cleans 2 Double Dumbbell Thrusters 30 Double Unders 4 Double Dumbbell Power Cleans 4 Double Dumbbell Thrusters 30 Double Unders 6 Double Dumbbell Power Cleans 6 Double Dumbbell Thrusters 30 Double Unders ... Continue to Add (2) Reps to Dumbbell Movements Per Round STIMULUS DESCRIPTION •In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round •The double under reps will stay static at 30 •Your score total is total reps accumulated over the 12 minutes •Use the following cheat sheet for scoring: * Finish 2’s: 34 * Finish 4’s: 72 * Finish 6’s: 114 * Finish 8’s: 160 * Finish 10’s: 210 * Finish 12’s: 264 * Finish 14’s: 322 * Finish 16’s: 384 •Only one head of the dumbbell has to touch the ground for the power cleans •Choose your weight based off the more challenging movement - which will likely be the thrusters MODIFICATIONS DOUBLE DUMBBELL POWER CLEANS •Single Dumbbell Power Cleans (Alternating Every Rep) •Odd Object Clean and Jerks DOUBLE DUMBBELL THRUSTERS •Single Dumbbell Thrusters (Divide Reps Evenly Between Arms) •Single Dumbbell Goblet Thrusters •Odd Object Thrusters DOUBLE UNDERS *Reduce Reps •30 Second or Practice •45 Single Unders •30 Line Hops (Over and Back = 1 Rep) ***************** WARM-UP Mobility Ankle stretch x 2 Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 2 -3 Sets 15 Double Unders 15 Glute Bridges 15 Air Squats 2-3 Sets 10 Double Dumbbell Squat Cleans 10 Single Arm Dumbbell Strict Press (Each Side) ******************* No Equipment “Sandpaper” 12 Min AmRap 2 Odd Object Clean and Jerks 2 Odd Object Thrusters 30 Line Hops 4 Odd Object Clean and Jerks 4 Odd Object Thrusters 30 Line Hops 6 Odd Object Clean and Jerks 6 Odd Object Thrusters 30 Line Hops ... Continue to Add (2) Reps to Odd Object Movements Per Round ******************* BODY ARMOR Part A) 5 Sets: 1 Squat Complex Rest :30s between *** 1 Squat Complex = 5 Weighted Bottom Range Squats 5 Weighted Full Range Squats 5 Weighted Full Range Jumping Squats 5 Unweighted Max Height Jumping Squats Part B) Not for Time: 20 Slow Cossack Squats (10 per side) MODIFICATIONS •Athletes choice on loading on the weighted squats •If using a single dumbbell, hold in goblet position •Looking for speed, versus slow-and-grindy •Be explosive •Final jumping squats... go for max height •If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight Thursday 04.16.20
“At Home” WOD Hero WOD “Raymond Murphy” 5 RFT 25 DU (sub 60 singles) 35 KBS (sub DB) 45 Air Squats ****************** Cash Out (counts for QQ) Every 3 Min x 5 Rds 20 Sit-ups 15 Pushups 10 Burpee Wednesday
04.15.20 “At Home” WOD WOD “Shenanigans” Every 3 Minutes x 7 Rounds: 12 Alt DB Power Snatches 6 Lateral DB Burpees 12 Alt DB Reverse Lunges 6 Lateral DB Burpees STIMULUS DESCRIPTION • We’ll work through 7 fast paced intervals today • You’ll work through the 4 stations for time and rest until the next round begins • Rounds begin on the 0-3-6-9-12-15-18 • Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less - giving you at least 1 minute to rest • Your score is the slowest of the 7 rounds MODFICATIONS DUMBBELL POWER SNATCH • Odd Object Ground to Overhead • Kettlebell Swings DUMBBELL REVERSE LUNGES • Odd Object Reverse Lunges • Kettlebell Reverse Lunges • 12 Jumping Lunges ********************* WARM-UP (15) Mobility (1 Min Each) Shoulder Stretch x 2 Quad stretch x 2 Spiderman / Reach x 2 For Quality 60 Sec Frog Hops 12 Cossack squats 6 Inchworms 6 Alt DB Snatches (light weight ) 6 Reverse Lunges- Each Side (light weight) 40 Sec Push-ups 8 Cossack squats 4 Inchworms 4 Alt DB Snatches (light weight) 4 Reverse Lunges- Each Side (light weight) 20 Sec Burpees 4 Cossack squats 2 Inchworms 2 Alt DB Snatches (workout weight) 2 Reverse Lunges - Each Side (workout weight) ********************** (No equipment) “Shenanigans” Every 3 Minutes x 7 Rounds: 12 Odd Object Ground to Overhead 6 Lateral Burpees Over Odd Object 12 Odd Object Reverse Lunges 6 Lateral Burpees Over Odd Object ******************** BODY ARMOR 3 Rounds: 30s Max Double Dumbbell Row 30s Max Chest Slap Pushups 30s Max Double DB Romanian DL 30s Max Pushups Rest 1:00 between MODIFICATIONS • Rows - Single dumbbell, or any odd-object can work here • Clapping Pushups - Can be completed as any variation of pushup (regular, knees, box) • Romanian Deadlifts - Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable) • Pushups - Can be completed with same intentions above (knees or box an option) Monday 04.13.20
"At Home" WOD Trust Fall 20 Min AmRap 40 Air Squats 10 Strict HSPU (or 20 PU) 10 Reverse Burpees *Every 2 Minutes - 40 DU (starting at 0:00) Saturday
04. 11.20 “At Home” WOD "Ham & Cheese" 1 Mile Run Into... 10-9-8-7-6-5-4-3-2-1: Goblet DB Thrusters Burpees Into... 1 Mile Run **no equipment - odd object in place of DB STIMULUS •We have a simple couplet sandwiched between a 1 mile run buy in and cash out •Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out •For the couplet, lay out goes: * 10 Goblet Dumbbell Thrusters * 10 Burpees * 9 Goblet Dumbbell Thursters * 9 Burpees * 8 Goblet Dumbbell Thrusters * 8 Burpees * etc. •Standard burpees with chest to the ground and full extension of the hips with the jump at the top •This can be a long grind of a workout, we expect this workout to take 25-35 Minutes •The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after 'going big' •Going bigger that you're accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward •Your score is total time WARM-UP 2-3 Sets 10 DB Push Press (5/5) 20 Air Squats 200m Run 2-3 Sets 15 Banded Good Mornings 30 Second Front Plank *Use broomstick, band, or no equipment Friday
04.10.20 “At Home” WOD "Hannah Banana" 18 Min AmRap 10 Strict Toes to Bar 20 Alternating Dumbbell Power Snatches 60 Double-Unders STIMULUS • Using a single dumbbell in this longer AMRAP workout • Pick a weight that you can complete the snatches with 1 break MAX each round • For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible • Aim to complete the double unders in 1-2 sets • FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality • Let's use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout ********************* WARM-UP Mobility (1 min each) Ankle stretch x 2 Shoulder stretch x 2 OH circles Figure 4 x 2 *********** 50 Single Unders 50 Double Unders ************* 3 Rds 30 Sec Samson Stretch (each) 15 Glute Bridges 20 Cossack Squats 15 Air Squats ******************** "Hannah Banana" (No Equipment Version) 18 Min AmRap 10 Toe Raises 20 Odd-Object Ground-to-Overhead 60 Double-Unders STIMULUS • This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work • Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break • Set up a weight that you can complete the ground to overhead with 1 break MAX each round • Aim to complete the double unders in 1-2 sets SUBS Double Unders • 60 Hot Hops (each foot tap counts as a rep) ****************** Body Armor 5 Giant Sets: 5 Jump Squats 10 Lemon Squeezes :15s Hollow Rocks Rest 1:00 between Not for score, but for quality movement. Jump Squats • A full depth squat, jumping as high as possible upon extension • Reset feet between (don't go right into the next rep) Lemon Squeezes • Hollow position, to a balled tuck with hands to shins • Modify by not extending all the way out to a hollow position • Move fluidly through these without a pause Hollow Rocks • Find Hollow position first, followed by gentle rocking back and forth • Focus on as minimal contact with the ground throughout (push lower back into floor) • Extension of arms and knees comes second to hollowing at the hips • Every full rock (legs down, then up), counts as one rep Thursday 04.09.20
“At Home” WOD "Spaceship" 5 RFT 100m Single DB Farmers Carry 200m Run 30 Dumbbell Swings STIMULUS •Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time •Move with purpose through the three movements •Let's use the 200m jog as recovery before getting back to the dumbbell for swings •Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 - 2 sets SUBS Single DB Farmer's Carry •50 Single DB Step-Ups Run •20 x 10m Shuttle Runs WARM-UP Mobility Shoulder x 2 Ankle stretch x 2 Figure 4 x 2 (4rds) 5 Russian Baby Makers 100m Jog 10 Dumbbell deadlifts 10 DB Cossack Squat ***************** "Spaceship" (No Equipment Version) 5 Rounds For Time: 100m Odd-Object Carry 200m Run 30 Odd-Object Swings ******************* |
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