Wednesday
04.08.20 “At Home” WOD Mashed Potatoes" On the 0:00... 5 Rounds of "Strict Cindy" 50 Single DB Power Cleans On the 8:00... 4 Rounds of "Strict Cindy" 40 DB Goblet Squats On the 16:00... 3 Rounds of "Strict Cindy" 30 Alternating Single Arm Squat Clean Thrusters STIMULUS • This 3 part workout is scored separately, with the score being the sum of all three parts • Choose weights and variations that enable you to complete each part in 5-7 minutes • You will rest the remainder of the 8 minutes until the next part begins • Each part begins on the 8 (0:00, 8:00, 16:00) • With 5+ minutes of work and 1-3 minutes of rest, these won't be all out sprints, rather repeats at about 85-90% of your max effort • With rest built-in, let's shoot for really large sets on the dumbbell movements • Power Cleans and squat clean thrusters will alternate each rep • 1 round of " Strict Cindy" is * 5 Strict Pull-Ups * 10 Push-ups * 15 Air Squats ************************* WARM-UP Mobility (1 min each) Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 Child’s pose 2-3 rds 30 Sec DB Deadlift 30 Sec Wall Squats 20 Overhead Circles (10 Each Direction) 10 Inchworms ******************* "Mashed Potatoes"( No Equipment Version) On the 0:00... Round #1: 5 Rounds of "Sindee" 50 Odd- Object Ground to Shoulder On the 8:00... 4 Rounds of "Sindee" 40 Odd-Object Squats On the 16:00... 3 Rounds of "Sindee" 30 Odd-Object Thrusters STIMULUS • This 3 part workout is scored separately, with the score being the sum of all three parts • Enter your 3 times and SugarWOD will add them up for you • Choose weights and variations that enable you to complete each part in 5-7 minutes • You will rest the remainder of the 8 minutes until the next part begins • Each part begins on the 8 (0:00, 8:00, 16:00) • With 5+ minutes of work and 1-3 minutes of rest, these won't be all out sprints, rather repeats at about 85-90% of your max effort • With rest built-in, let's shoot for really large sets on the odd-object movements • Odd-Object ground to shoulder will alternate shoulders each rep • 1 round of "Sindee" is * 10 Push-ups * 20 Air Squats ********************* Body Armor 4 Giant Sets, Not for Score: :30s Single Leg Hold (left) :30s Single Arm Hold (right) :30s Bird Dog (left) :30s Bird Dog (right) Rest as needed between sets. Not for score, but for quality movement. • Single leg focus, training hip flexor/midline strength • Be aware of our midline here... lock down the rib cage • Extend knee as best as we can, while maintaining engaged back (avoid hyperextension) Bird Dog • If right arm comes up, left leg comes up • Aim here is a straight line from raised fingers to toes • Get "as long" as we can here • Focus on keeping squared off at shoulders and hips - fight the rotation
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Tuesday 04.07.20
“At Home” WOD "Double Down" For Time: *400m Run 100 DU 50 Sit-Ups 400m Run 80 DU 40 Sit-Ups 400m Run 60 DU 30 Sit-Ups 400m Run 40 DU 20 Sit-Ups 400m Run 20 DU 10 Sit-Ups 400m Run STIMULUS •This big, longer chipper workout will challenge our metabolic conditioning •Let's chip away at the double under and sit-ups movements in manageable chunks •A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first •If we stay under control for the first half, we'll be able to attack the second half •Find paces and break-up strategies that you see yourself improving upon *************** WARM-UP Mobility (1 min each) Ankle stretch x 2 Shoulder stretch x 2 Pigeon pose x 2 Quad stretch x 2 100m run 1 Min Glute Bridges 100m run 1 Min Hollow Rocks 100m Run 1 Minute Walkouts 100m run 1 Minute Sit-Ups **************** "Double Down" (No Equipment Version) For Time: *400m run 100 Line Hops 50 Sit-Ups 400m Run 80 Line Hops 40 Sit-Ups 400m Run 60 Line Hops 30 Sit-Ups 400m Run 40 Line Hops 20 Sit-Ups 400m Run 20 Line Hops 10 Sit-Ups 400m Run ***************** Body Armor 4 Giant Sets, Not for Score: :30s Single Arm Russian Swings (left) :30s Single Arm Overhead Hold (left) :30s Single Arm Russian Swings (right) :30s Single Arm Overhead Hold (right) *Rest as needed between sets. (Not for score, but for quality) Single Arm Russian Swings •Maintain "hammer grip" (thumbs up) •Swing to chest level Single Arm Overhead Hold •Extension of the elbow and midline is the focus •Never stop pushing (elbow extension) •Cinch down ribcage of the arm overhead (midline) Monday 04.06.20
“At Home” WOD "Castaway" AMRAP 20: 4 Strict Pull-ups 8 Burpees 12 Single Dumbbell Step Back Lunges STIMULUS •This workout is all about finding a rhythm and a way to keep moving for all 20 minutes •The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark •Strict pull-ups will be the only movement we may break up today •There is no wrong option here - chose a break up strategy that you see yourself being able to move the most and rest the least •Let's be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds •Burpees are standard with chest to ground and full hip extension at the top •Let's keep both hands on either side of the dumbbell held horizontally across the chest during the lunges •Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes •Your score will be total rounds +reps SUBS Pull-Ups Horizontal Ring Rows Barbell Rows (put the barbell in a rack - similar to ring row) Ring Pull-ups WARM-UP Mobility Shoulder stretch x 2 Quad stretch x 2 Figure 4 x 2 8 Minutes For Quality: 30 Single Unders 200 Meter Run 10 PVC PT 5 Inchworm to Push-ups *Use broomstick, band, rake etc. ******************* "Castaway" (No Equipment Version) AMRAP 20: 8 Odd-Object Rows 8 Burpees 12 Odd-Object Step-Back Lunges ******************* Body Armor Benchmark Max Set: L-Hang Position Setting a midline baseline here, after our pressing test. L-Hang •Off pull-up bar, hinged 90 degrees at the waist with toes pointed above knees •We are looking for a 10s minimum score here, so let's modify to reach that (we want room to grow) •Bend the knees to reduce loading on the midline •If without access to a pull-up bar, complete as a static Hollow hold Saturday
04.04.20 “At Home” WOD "Rancy" (25) 5 Rounds For Time: 400m Run 20 Alternating Dumbbell Snatches 20 Goblet Squat *Power Snatches change arms every rep STIMULUS •You'll complete the 3 listed movement for 5 total rounds •Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout •Let's treat the run as somewhat of a buy-in •The workout isn't necessarily "won" there •It is "won" by thriving on the snatches and goblet squats •A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round •Your score is total time of completion ************************* WARM-UP Mobility Shoulder stretch x 2 Quad stretch x 2 Ankle stretch x 2 EMOM x 2rds (8 min) Minute 1: 100m Jog Minute 2: 10 Cossack Squats Minute 3: 20 Air Squats Minute 4: 20 Dumbbell Swings ******************* "Rancy" (No Equipment Version) 5 RFT 400m Run 20 "Odd-Object" Ground-to-Overhead 20 "Odd-Object" Squats Skill Work Tabata 30:30 x 5 DU (Sub - Single Unders) Friday 04.03.20
“At Home” WOD "Kalsnew" For Time: 100 Alternating DB Clean and Jerks *OTM - 5 Burpees over DB STIMULUS •Working through 2 different movements in this conditioning piece •3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time •No need to extend the hips fully on our burpees today •Once you've completed 5 burpees immediately move into alternating DB Clean and Jerks •DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top •Let's choose a DB weight that would allow you to hit 30+ reps when fresh •When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell •Continue to move through the two movements until you've completed 100 DB Clean and Jerks •Your score will be however long it takes you to finish 100 DB Clean and Jerks •Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps ******************** WARM-UP Mobility Shoulder stretch x 2 Figure 4 x 2 Quad stretch x 2 3 Sets 200m jog 10 Lateral Jumps over Dumbbell 10 Alternating Dumbbell Cleans 10 Alternating Dumbbell Push Press 5 Push-ups ******************* "Kalsnew" (No Equipment Version) For Time: 100 Odd-Object" Ground-to-Shoulder *OTM - 5 Burpees over "Odd-Object" Core Work Tabtata x 8 (20:10) Grasshoppers Thursday 04.01.20
“At Home” WOD *Broomstick Mile* 25 Back Squat 25 Front Squat 25 OHS *400m run 25 Press 25 Push Press 25 Push Jerk *400m run 50 Hang Clean *400m run 50 Snatch *400m run ****can be done with broomstick, PVC, or Barbell WU Mobility Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 Ankle stretch x 2 Activation 200m jog 1 Min OH circles (30/30) 1 Min Shoulder shrug 1 Min Cossack squats 1 Min Squat hold 1 Min Pushup |
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