WODs 10.22.18 - 10.26.18 - BOA this Saturday at Quad Vestavia

The check in contest was a huge success! Thank you to everyone that participated! The original plan was to give away one pair of shoes but we are so appreciative of everyones effort that we decided to give away a pair to each gym! Congratulations to the winners Sydnie Hitchcock (Jasper) Josh Colvard (Hoover) and Nicole Smitherman (Alabaster) !!!

Our last intro class for the year Never Give Up November starts in two weeks. you can be a huge help by going to the event and inviting all your FB friends through the invite function. If you need help with the how too just ask. Here’s a link directly to the events - Hoover - Japser - Alabaster Thanks in advance for sharing!

Please come out and hang at Battle of The Ages this Saturday at Quad Vestavia! Info and direction can be found at this link. There will be awesome food onsite!

Monday

Warm up

:30 Seconds

Easy Bike

Walkouts

Medium Bike

Knuckle Drags

Fast Bike

Active Spidermans

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

1 Round

5 Deadlifts 
50 Meter Run 
5 Calorie Bike

Deadlift

5 sets of 3

followed by…

“Dead Sprint”

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Starting today with a strength/skill section where athletes will complete 5 sets of 3 on deadlifts, taking 1-2 sets to warmup to working weight. They have the option to stay at the same weight across or to build in weight as they go. The goal is to continue to move exceptionally well at these heavier loads. Teaming up for the conditioning piece, where one partner will complete the full round before switching. If unequipped with bikes, complete 7 Box Jumps (24/20) in replace. The weight on the barbell should be a moderate load that athletes are confident they will complete every round unbroken. It is ok for teams to have multiple bars on the floor for “Dead Sprint” if they are using different weights.

Intermediate
Teams of 2

AMRAP 18:

7 Deadlifts (205/135)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Beginner

Teams of 2

AMRAP 18:

7 Deadlifts (135/75)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Tuesday

Warm up

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

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

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Overhead Stretch on Wall – :30 Seconds

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.

Banded Walks

Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Movement Prep

5 Pausing Front Squats

5 Push Press

5 Front Squats (Hybrid Grip)

5 Thrusters

Thruster

Heavy Set of 5

followed by…

“Hopped Up”

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

Beginning the day by building to a heavy set of 5 Thrusters out of the racks with an open-style conditioning piece to follow. Athletes should choose a weight on the barbell that they are confident they could complete the set of 15 within the workout unbroken if they needed to. Burpees will be performed laterally over the bar, with no need to come to full extension at the top.

Intermediate

AMRAP 7:

3 Thrusters (75/55)

3 Lateral Burpees

6 Thrusters (75/55)

6 Lateral Burpees

9 Thrusters (75/55)

9 Lateral Burpees

Add 3 Repetitions per round.

Beginner

AMRAP 7:

3 Thrusters (45/35)

3 Lateral Burpees

6 Thrusters (45/35)

6 Lateral Burpees

9 Thrusters (45/35)

9 Lateral Burpees

Add 3 Repetitions per round.

Wednesday

Warm up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch – :30 Seconds Each Side

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.

1 Round

20 Double or Single Unders

10 Sit-ups

50 Meter Sandbag Run

“Annie Got Sandy”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Sandbag (50/35)

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Sandbag. If gym is not equipped with a Sandbag, substitute a weighted run or carry of any kind. If unable to run, complete one of the following:

100 Meter Weighted Walk

20/15 Calorie Schwinn Bike (no arms)

15/10 Calorie Assault Bike (no arms)

Intermediate

2 times singles if needed. Runs are the same

Beginner

“Annie Got Sandy”

100 Single Unders, 30 AbMat Sit-ups, 200m Run

80 Single Unders, 25 AbMat Sit-ups, 200m Run

60 Single Unders, 20 AbMat Sit-ups, 200m Run

40 Single Unders, 15 AbMat Sit-ups, 200m Run

20 Single Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with a 10LB Plate

Thursday

Warm up

Run 400 Meters

then

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

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.

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.

Build to a heavy of 1 hang clean plus 1 Jerk

“HarDTop”

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row

40/30 Calorie Schwinn Bike

25/18 Calorie Assault Bike

Intermediate

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (135/95)

Beginner

4 Rounds:

On the 4:00

200 Meter Run

1 Round of “DT” (75/45)

Friday

Warm up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Air Bags V2”

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (70/50)

10 Sandbag to Shoulder (70/50)

20 Lateral Sandbag Hops

200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

You go, I go team style workout. Weight on the wreckbag should be something that can be completed without dropping every round. Athletes will count a full round when they finish their 200 Meter Row, using poker chips or tally marks to count their scores. If unequipped with wreckbags, substitute a heavy medicine ball or a (75/55) barbell. With the barbell, lunges would stay in the zercher position, wreckbag to shoulders would become power cleans, and hops would be lateral over the barbell. Wreckbag Lunges and Wreckbag to Shoulders will be alternating each rep, completing 10 total or 5 each side. Lateral Hops are counted each time the feet hit the ground, completing 10 each side.

Intermediate

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (50/35)

10 Sandbag to Shoulder (50/30)

20 Lateral Sandbag Hops

200 Meter Row

Beginner

Teams of 3

AMRAP 25:

10 Reverse Lunges (25/15) Plate

10 G2O (25/15) Plate

20 Lateral hops over plate

200 Meter Row

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