WODs 10.15.18 - 10.19.18 - Sign up to volunteer for BOA. Check in winner announced this Friday.

We could use a few more judges/volunteers for BOA on October 27th here in Birmingham. Thank you in advance for your help! Sign up by clicking here.

The winner for the check in to win contest will be announced on Friday. Thanks to all that have participated. It has helped create additional awareness about the gym. Keep it up! Can’t wait to see the winner sporting the new shoes!

Monday

Warm up

Jogging around boxes or cones set-up in the middle of the room. Alternating between :20 seconds of a light jog and :20 seconds of active stretching.Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Childs Pose on Box – 1:00

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Movement Prep

10 Seconds Small Hops

10 Seconds Tall Hops

4 Box Step-ups (each leg)

4 Box Step-overs (total, with pivot)

2 Box Jump Overs

Movement Prep

Establish Start Position

5 Reps – Shins to Knees

Establish Finish Position

5 Reps – Knees to Hips

5 Full Deadlifts

Movement Prep

5 Strict Press

Establish Dip Position

5 Push Press

Establish Land Position

5 Push Jerks

Build to a heavy set of 6 DL

Then

“Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

Intermediate

“Dead Ahead”

4 Rounds:

21 Deadlifts (115/75)

15 Box Jump Overs (24/20)

9 Push Jerks (115/75)

Beginner

“Dead Ahead”

3 Rounds:

21 Deadlifts (65/35)

15 Box step Overs (24/20)

9 Push Jerks (65/35)

Tuesday

Warm up

:30 Seconds

Rotating with a partner through couplets

Slow Row

Slow Shuttle Run

Medium Row

Medium Shuttle Run

Faster Row

Faster Shuttle Run

:30 Seconds

Individually

Active Spidermans

Air Squats

Walkouts

Active Samson

Push-up to Down Dog

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

“Rock the Boat”

AMRAP 30:

500 Meter Row

400 Meter Run

3 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Going long today with running, rowing, and rounds of “Cindy”. Choosing options on the bodyweight movements that athletes are able to go unbroken or very close to unbroken across. Substitutions for monostructural movements below:

If unable to do one of the movements, complete the workout as:

1000 Meter Row

3 Rounds of “Cindy”

or

800 Meter Run

3 Rounds of “Cindy”

If replacing run or a row with a bike or ski, complete:

40/30 Calorie Schwinn Bike

30/20 Calorie Assault Bike

400 Meter Ski Erg

Intermediate - Same

Beginner

15 Mins - Use ring rows and knee push ups

Wednesday

Warm up

Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Establish Pocket Position

Establish Receiving Position

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to a heavy double power clean

Then

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Athletes should choose a weight on the barbell that they could complete in 1-3 sets within the workout and a variation of toes to bar that they are able to maintain a steady rhythm with. Substitutions for double unders listed in the “Teaching” section below.

Intermediate

AMRAP 15:

30 Double Unders

15 Power Cleans (95/65)

30 Double Unders

15 K2E

Beginner

AMRAP 15:

30 Single Unders

15 Power Cleans (65/45)

30 Single Unders

15 Knee Tucks

Thursday

Warm up

Barbell Warmup + Active Stretching

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Couch Stretch – :30 Seconds Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

“Slot Machine”

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allows. If limited on barbells, benches, or weights, start athletes on opposite AMRAPs. The score for each section is total reps at the last barbell. Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh. If unequipped with enough benches, complete Push Press at 115/80, 135/95, 155/105.

Intermediate

Teams of 3

AMRAP 7:

50 Back Squats (115/75)

50 Back Squats (155/95)

AMRAP Back Squats (185/135)

rest 3 minutes

AMRAP 7:

50 Bench Press (115/75)

50 Bench Press (135/95)

AMRAP Bench Press (155/105)

rest 3 minutes

AMRAP 7:

50 Deadlifts (135/95)

50 Deadlifts (165/115)

AMRAP Deadlifts (205/135)

Beginner

Teams of 3

AMRAP 7:

50 Back Squats (75/45)

50 Back Squats (95/55)

AMRAP Back Squats (115/75)

rest 3 minutes

AMRAP 7:

50 Bench Press (45/35)

50 Bench Press (65/45)

AMRAP Bench Press (95/65)

rest 3 minutes

AMRAP 7:

50 Deadlifts (95/65)

50 Deadlifts (115/75)

AMRAP Deadlifts (155/95)

Friday - (BRING A FRIEND FRIDAY)

Warm up

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

followed by…

45 Seconds

Partners Alternating Movements

Easy Bike

Active Spidermans

30 Seconds

Medium Bike

Active Samson

15 Seconds

Faster Bike

Push-ups to Down Dog

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Friend Zone”

Teams of 2

AMRAP 20

15/12 Calorie Schwinn Bike

12/9 Calorie Row

9 Wall Balls

We welcome new athletes to come in and try a free class that is appropriate for all levels. In today’s workout, if not equipped with a Schwinn Bike, complete 10/8 Calorie Assault Bike or a 100 Meter Run. Partners complete full rounds before switching

Intermediate and Beginner - Same

a7bff210ff94fa454c47c41a5f5b967a.jpg