Friday
05.15.20 “At Home” WOD "90 Shiny" 21-15-9: DB Power Cleans 50 Double Unders After Each Round Directly Into... 21-15-9: DB Front Squats 50 Double Unders After Each Round STIMULUS DESCRIPTION • There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement • After each round on the dumbbell, you'll complete 50 double unders • There is no rest between the first couplet and the second • The workout flows as follows: 21 Dumbbell Power Cleans, 50 Double Unders 15 Dumbbell Power Cleans, 50 Double Unders 9 Dumbbell Power Cleans, 50 Double Unders 21 Dumbbell Front Squats, 50 Double Unders 15 Dumbbell Front Squats, 50 Double Unders 9 Dumbbell Front Squats, 50 Double Unders • Your score is the total time it takes you to complete the full workout • We expect this piece to take around 10-16 minutes to complete DUMBBELL MOVEMENTS • We're looking to use one dumbbell weight for both movements • This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh • On the power cleans, only one head of the dumbbell has to touch the floor on each rep • If you're modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight MODIFICATIONS DOUBLE UNDERS • Reduce Reps • 75 Single Unders (1.5x) • 60 Seconds of Double Under Practice • 25 Over-and-Back Dumbbell Hops • 50 Line Hops • 50 Double Taps DUMBBELL FRONT SQUATS • Single Arm Dumbbell Front Squats • Goblet Squats (Kettlebell or Dumbbell) • Odd Object Goblet Squats • 2x Jumping Squats (42-30-18) DUMBBELL POWER CLEANS • Single Arm Dumbbell Power Cleans • Odd Object Ground to Shoulder WARMUP Mobility Ankle stretch x 2 Shoulder stretched 2 OH Circles Quad stretch x 2 6 Minutes For Quality 20 Single Unders 5 Push-up to Down Dog 20 Single Unders 10 Slow Wall Squats ***************** Body Armor For Time (5 Minute Cap): 100 Jumping Lunges On the Minute (Starting at 0:00): 5 Double DB Thrusters STIMULUS DESCRIPTION • Today's body armor primarily focuses on pressing with the lower body • At the top of every minute, you'll complete 5 double dumbbell thrusters • With whatever time remains in the minute, you'll complete as many jumping lunges as you can • Your workout will end when you have completed 100 jumping lunges • Count each jump as 1 rep (50 each side)
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Thursday
05.14.20 “At Home” WODS Active Recovery 3/4# Murph *1200m run 75 Pull-ups 125 Pushups 200 Air squats *1200m run ***all completed with 20/14# vest ***run must be completed at the beginning and end of reps ***partition reps however you choose ***sub vest with weighted backpack or no weight ***sub pull-ups with odd object rows ***sub regular pushups for knee pushups WU 200m jog Shoulder stretch x 2 Quad stretch x 2 Figure 4 x 2 Ankle stretch Cossack squats Elbow to palm plank Air squat (3 sec bottom pause) 200m jog Wednesday 05.23.20
“At Home” WOD "Encore" On the 5:00 x 2 Rds 21 Over-and-Back Dumbbell Hops 12 Thrusters 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 6 Devil's Press Then... On the 5:00 x 2 Rds 21 Over-and-Back Dumbbell Hops 6 Devil's Press 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 12 Thrusters STIMULUS DESCRIPTION • A new round starts every 5 minutes in this interval workout • You'll quickly work through the stations listed and rest with whatever time remains until the next round begins • We're looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover • The order of the dumbbell movements flip flops in rounds 3 and 4 • Record your time for each of the 4 rounds - as your score is the total of these times added together DUMBBELL MOVEMENTS • In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken • This should be a moderate set of dumbbells that is challenging, but manageable • Here are some things to consider: * Clean and Jerks: * Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom * You can push press or push jerk the dumbbells overhead * Devils Press: * This movement is a combination of a dumbbell burpee and a double dumbbell snatch * The chest should make contact with the floor on each rep * Swing the bells overhead without pausing at the shoulders OVER AND BACK DUMBBELL HOPS • This movement is performed exactly as it sounds • Jump over the handle of 1 dumbbell with both feet • 1 Rep: Over and Back (42 Total Jumps) MODIFICATIONS OVER-AND-BACK DUMBBELL HOPS • 42 Double Unders • 42 Line Hops • 42 Double Taps • 42 Mountain Climbers (21 Each Leg) • 65 Single Unders THRUSTERS • 12 Single Arm Dumbbell Thrusters • 12 Goblet Thrusters • 12 Odd Object Thrusters • 24 Jumping Air Squats CLEAN AND JERKS • Single Arm Dumbbell Clean and Jerks • Odd Object Clean and Jerks DEVIL'S PRESS • Single Arm Devil's Press • Burpee Broad Jumps ****************** WARMUP Mobility (1 min each) Ankle x 2 Shoulder stretch x 2 Quad stretch x 2 Figure 4 x 2 2 Sets 30 Sec Front Plank 20 Jumping Jacks 10 Glute Bridges 5 Inchworm to Push-up Single Dumbbell Warmup or Odd-Object Performed With Light Dumbbell: 10 Goblet Squats 10 Romanian Deadlifts (Each Side) 10 Single Arm Russian Swings 10 Strict Press (Each Side) 10 Goblet Squats ******************* Body Armor Alternating Double Tabata x 4 Rounds: A) 40 Seconds Flutter Kicks, 20 Seconds Rest B) 40 Seconds Hollow Rocks, 20 Seconds Rest STIMULUS DESCRIPTION • Today's body armor is focused on the midline • Alternate back and forth between these two movements for 4 rounds • The flow of the workout goes as follows: 4 Rounds: 40 Seconds Flutter Kicks 20 Seconds Rest 40 Seconds Hollow Rocks 20 Seconds Rest • With rest built in, the goal is to move for as much of the 40 seconds as you can Tuesday
05.12.20 “At Home” WOD "Heldum" 5 RFT 400 Meter Run 21 Russian Single DB Swings 9 Strict Pull-ups STIMULUS DESCRIPTION • This triplet workout resembles the benchmark workout "Helen" • The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds • We expect this piece to take about 12-20 minutes to complete RUSSIAN DUMBBELL SWINGS • Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing • The movement finishes with your arms parallel to the ground • Choose a moderate weight that allows you to complete this station unbroken each round STRICT PULL-UPS • Let's choose a rep number or variation that allows you to clear this station in right around 1 minute MODIFICATIONS RUN • 500 Meter Row • 40 Mountain Climbers RUSSIAN SINGLE DUMBBELL SWINGS • 21 Russian Kettlebell Swings • 20 Single Arm Russian Dumbbell Swings • 15 Burpees STRICT PULL-UPS • 18 Odd Object Bent Over Rows ******************** WARMUP Mobility Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 Child’s pose Pike stretch **6 Minutes For Quality 100 Meter Run 10 Single Dumbbell Romanian Deadlifts (5 Each Side) 20 Single Dumbbell Bent Over Rows (10 Each Side) ****************** Body Armor 3 Giant Sets: 9 Double Dumbbell Single Legged Deadlifts (Left) 9 Double Dumbbell Single Legged Deadlifts (Right) 15 Double Dumbbell Stiff-Legged Sumo Deadlifts 21 Dumbbell Weighted Glute Bridges Rest 2 Minutes Between Sets STIMULUS DESCRIPTION • Today's body armor is focused on the posterior chain • "Giant Sets" mean you'll work directly from one movement to the next while prioritizing quality over speed • Control the down portion of each movement and squeeze your glutes hard at the top • Choose weights that are challenging, but ones that allow you to complete the set without stopping • You can use the same weights across or increase with each round Monday 05.11.20
“At Home” WOD 15 Min AmRap 20 Alt Single DB Power Snatches 40 DU 20 Single DB OH reverse lunges (10/10) 40 DU Substitutions 80 single unders Reverse lunge (no weight) Forward lunge DB Push Press or DB Clean & Jerk **************** WU Mobility Shoulder stretch x 2 Ankle stretch x 2 Couch stretch x 2 Pike stretch Child’s pose ACTIVATION 2 Rounds: 20 Single Unders - Single Unders (high jump) - Double unders 15 Russian KBS 12 KB Goblet Squats 12 KB Cossack squats 6 Inchworms ***************** Body Armor 5 Min AmRap Single Arm DB Press **EMOM 6 Hand release pushups **Switch arms every 5 reps Friday
05.08.20 “At Home” WOD "Bubbles" 12 Min AmRap 10 Burpees 25 Double Unders STIMULUS DESCRIPTION • Today's workout is a variation of a CompTrain workout last completed on 2.4.20 • In February, we completed 8 bar-facing burpees (10 standard burpees today) • Over this 12 minute workout, you can expect to complete around 8-12 rounds • This means rounds will last anywhere between 1:00-1:30 BURPEES • Chest and thighs make contact with the floor • Reach full extension at the top with a small clap and some air under the feet • You can jump up or step up out of the burpee DOUBLE UNDERS • The rep number on each round is designed to be very small • Choose a double under variation or rep number that can ideally be completed unbroken MODIFICATIONS DOUBLE UNDERS • Reduce Reps • 30 Seconds of Practice • 25 Double Taps • 50 Line Hops WARMUP Mobility (1 min each) Ankle stretch x 2 Shoulder stretch x 2 Figure 4 x 2 Elbow 2 palm plank **8 Rounds 20 Seconds Spiderman + Reach 10 Seconds Mountain Climbers **8 Rounds 20 Seconds Single Unders 10 Seconds Air Squats ******************* Body Armor 6 Min AmRap Max Single Dumbbell Strict Presses **On the Minute: 10 Sit-Ups STIMULUS • Within the 6 minute window, complete as many single dumbbell strict presses as possible • You can alternate hands as you see fit, but we recommend changing every 5-10 reps • Choose a weight that you are capable of completing 15+ reps unbroken with when fresh • The sit-ups with halt your progress and give the upper body a needed break every minute • The sit-ups take place on the (0-1-2-3-4-5) • Complete all 10 reps before moving back to the dumbbell • Use an AbMat if you have one and anchor your feet if you don't Thursday
05.07.20 “At Home” WODS Active Recovery Mini Murph 800m run 50 Pull-ups 100 Pushups 150 Air squats 800m run ***all completed with 20/14# vest ***partition reps however you choose ***run must be completed at the beginning and end of reps ***sub vest with weighted backpack or no weight ***sub pull-ups with odd object rows ***sub regular pushups for knee pushups WU 200m jog Shoulder stretch x 2 Quad stretch x 2 Figure 4 x 2 Ankle stretch Cossack squats Elbow to palm plank Air squat (3 sec bottom pause) 200m jog Wednesday 05.06.20
“At Home” WOD “Macho Taco" 5 Rounds x 3 Min AmRap 60 Double Unders 20 Jumping Lunges Max Rounds of DB "Macho Man" (50's/35's) Rest 1 Minute Between Rounds STIMULUS DESCRIPTION • 3 minutes on and 1 minute off in these quick interval pieces • After working through the double unders and jumping lunges, you'll complete max rounds of Double Dumbbell "Macho Man" until the 3-minute mark • Record your total rounds + reps of "Macho Man" • Your score is the lowest number of rounds + reps of the 5 sets 1 Rd of DOUBLE DUMBBELL MACHO MAN = 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead • Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh • Only one head of the dumbbell has to touch the ground in the bottom of the power clean • You can get the weights overhead however you'd like for the shoulder to overhead (push press or push jerk) • Click Here to see a demo of this complex DOUBLE UNDERS • Choose a double under rep number or variation that allows you to clear this station in under 1 minute JUMPING LUNGES • Alternate legs each rep for a total of 10 reps each side • The back knee should touch the ground at the bottom of each rep • Jump to full lower body extension between lunges MODIFICATIONS DOUBLE UNDERS • Reduce Reps • 1 Minute of Practice • 30 Over and Back Dumbbell Hops • 60 Line Hops DOUBLE DUMBBELL MACHO MAN • Single Dumbbell "Macho Man" (3 Reps Each Side) • Barbell "Macho Man" • Odd Object "Macho Man" WARMUP Mobility Shoulder stretch x 2 Ankle stretch Quad stretch x 2 Figure 4 x 2 2 Sets 30 Seconds Single Unders 30 Seconds Active Samson 30 Seconds Slow Air Squats Dumbbell Warmup Each Side With Light Weight: 10 Deadlifts (Outside of Legs) 10 Hang Clean + Strict Press 10 Front Squats 10 Step Back Lunges ****************** Body Armor 3 Giant Sets: 9 Tempo Single Arm Bent Over Rows (Left) 21 Banded Good Mornings 9 Tempo Single Arm Bent Over Rows (Right) 21 Banded Pull Aparts STIMULUS • Targeting the back side of the body in this Body Armor piece • "Giant Sets" mean you'll move directly from one station to the next without sacrificing quality • On each movement, focus on controlling the tempo on the eccentric portion * On the way down in the bent over rows and good mornings * As the hand move away from the body in the banded pull aparts • The tempo for the single arm bent over rows is 3 seconds down + fast up • Choose weights and band tensions that are challenging, but allow you to complete the station unbroken Tuesday 05.05.20
“At Home” WOD "Radar" For Time: *400 Meter Run 9-12-15: Double DB Deadlifts Lateral DB Burpees *800 Meter Run 15-12-9: Double DB Deadlifts Lateral DB Burpees *400 Meter Run STIMULUS DESCRIPTION • Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today's workout • The flow of the workout goes as follows: 400 Meter Run 9 Double Dumbbell Deadlifts 9 Lateral Dumbbell Burpees 12 Double Dumbbell Deadlifts 12 Lateral Dumbbell Burpees 15 Double Dumbbell Deadlifts 15 Lateral Dumbbell Burpees 800 Meter Run 15 Double Dumbbell Deadlifts 15 Lateral Dumbbell Burpees 12 Double Dumbbell Deadlifts 12 Lateral Dumbbell Burpees 9 Double Dumbbell Deadlifts 9 Lateral Dumbbell Burpees 400 Meter Run • We expect this piece to take around 15-22 minutes to complete DOUBLE DUMBBELL DEADLIFT • Hold two dumbbells on the outside of the body with a narrow stance • Only one head of the bell has to make contact with the floor outside the foot LATERAL DUMBBELL BURPEES • You can jump up or step up out of the burpee • Jump over the handle of 1 dumbbell with two feet • There is no need to stand to full extension when jumping over the dumbbell RUNS • If you're choosing a sub for the runs, consider the following recommendations: * 400 Meter Run + Subs: Designed to take less than 2:30 to complete * 800 Meter Run + Subs: Designed to take less than 5:00 to complete MODIFICATIONS 400 METER RUNS • 30 x 10 Meter Shuttle Runs • 35 Box Jumps • 35 Tuck Jumps ( knees above hip crease) 800 METER RUNS • 60 x 10 Meter Shuttle Runs • 50 Box Jumps • 50 Tuck Jumps (knees above hip crease) DOUBLE DUMBBELL DEADLIFTS • Single Dumbbell Deadlifts (15-12-9 Each Side) • Odd Object Deadlifts WARMUP Mobility (1 min each) Shoulder stretch x 2 Pike stretch Quad stretch x 2 Pigeon pose x 2 30 Seconds Active Spidermans 30 Seconds Shuttle Runs 30 Seconds Mountain Climbers 30 Seconds Shuttle Runs 30 Seconds Frog Hops 30 Seconds Shuttle Run 30 Seconds Push-up to Down Dog 30 Seconds Shuttle Runs 30 Seconds Air Squats 30 Seconds Shuttle Runs 30 Seconds Slow Burpees ****************** Body Armor Alternating EMOM x 10 (5 Rounds): Minute 1: Max Alternating Dumbbell Bench Press Minute 2: Max Hollow Rocks STIMULUS • Rotating between an upper body push and midline movement in today's Body Armor • Within each minute, complete as many reps as possible • The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press • With that in mind, let's try to move for as much of each minute as possible ALTERNATING DUMBBELL BENCH PRESS (floor press) • Alternate arms each rep for this station • Wait for one dumbbell to fully lock out at the top before switching to the other • Choose a challenging weight, but one that allows you to move for most of the minute HOLLOW ROCKS • We'll count 1 rep as rocking "back and forth" • If this is too challenging of a movement, complete one of the following: * Hollow Hold * Front Plank Monday 05.04.20
“At Home” WOD "Sfran" 21-15-9: Double Dumbbell Thrusters Strict Pull-ups STIMULUS DESCRIPTION • "Sfran" is a variation of the popular workout "Fran" • With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark • However, since the workout alternates between a total body press and an upper body pull, we'll be able to keep the intensity relatively high • We expect this piece to take around 8-12 minutes to complete DOUBLE DUMBBELL THRUSTERS • In a perfect world, we're using weights that allow you to complete each round of thrusters within 2-3 sets • Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading * Heavier Weight Option: 15-12-9 or 12-9-6 * Lighter Weight Option: 30-20-10 or 27-21-15 • See "modifications" section for more options STRICT PULL-UPS • If you have 10+ unbroken strict pull-ups when fresh, let's try this workout as written • If you're not quite there, consider reducing reps or completing another variation listed in "modifications" MODIFICATIONS DOUBLE DUMBBELL THRUSTERS • Single Dumbbell Goblet Thruster • Odd Object Thruster • 3x Squat Jumps STRICT PULL-UPS • 2x Odd Object Rows • Barbell Bent Over Rows • Single Arm Bent Over Row (Full Reps Each Side) • Dumbbell Rows From Push-up Position • Inverted Row ***************** WARMUP Mobility Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 Ankle stretch 5-4-3-2-1: Inchworm to Push-ups **After Each Set: 30 Second Hollow Hold 30 Sec Over and Back Dumbbell Hops 30 Sec Goblet Squats (Light Weight) ***************** Body Armor 3 Rounds: :30 Static Weighted Bulgarian Split Squat (Left) :30 Max Unweighted Bulgarian Split Squats (Left) :30 Static Weighted Bulgarian Split Squat (Right) :30 Max Unweighted Bulgarian Split Squats (Right) Rest 1 Minute Between Rounds STIMULUS • Alternating between a static hold with weight into regular reps with no weight • This hold will be in the active bottom position of the Bulgarian Split Squat • Choose a weight for the static hold that allows you to hold for the whole 30 seconds • Drop the weight at the 30 second mark and immediately transition into the unweighted reps • You'll stay on one leg for 1 minute before switching to the other |
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