WODs 10.8.18 - 10.12.18 - Who will win the shoes? Check in to win!

The check in contest is going great! Thanks for participating. It’s creating tons of awareness which drives increases in membership which enables us to keep investing back into the gym. It also keeps us from having to increase rates to keep up with inflation. If your not sure how to do it go ahead and ask a coach. The more entries you have the greater your chances of winning the shoes! The winner will be announced on October 19th.

Battle of The Ages is going down here in Birmingham on October 27th! This is the kick off for the 2019 season. If your not already on a team we would love to have your help judging or volunteering. You will get a T-shirt and lunch. Register to judge by using this link.

Monday

Warm up

200 Meter Run

30 Seconds

Active Spidermans

Walkouts

Air Squats

Active Samson

Push-up to Down Dog

Side Lunge

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 Minute

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.

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

Hold Receiving Position – 10 Seconds

High Hang Power Clean – 3 Repetitions

Hang Power Clean – 3 Repetitions

Power Clean – 3 Repetitions

Build to Workout Weight

“Warpath”

For Time:

800 Meter Run

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for. If unable to run, complete one of the following:

Equal Distance on the Rower

80/60 – 40/30 – 20/15 Calorie Schwinn Bike

50/35 – 30/20 – 15/10 Calorie Assault Bike

Intermediate

For Time:

800 Meter Run

6 Rounds “The Chief” (115/75)

400 Meter Run

4 Rounds “The Chief” (115/75)

200 Meter Run

2 Rounds “The Chief” (115/75)

Beginner

For Time:

400 Meter Run

3 Rounds “The Chief” (65/35)

200 Meter Run

2 Rounds “The Chief” (65/35)

100 Meter Run

2 Rounds “The Chief” (65/35)

Tuesday

Warm up

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

:30 Seconds

Slow Row

Air Squats

Medium Row

Active Samson

Fast Row

Active Spiderman

Couch Stretch – 1 Minute 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.

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.

10 Mins to complete 5-4-3-2-1 Push Press (Work up to starting weight then go heavier on each round)

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three reps of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 10 meter shuttle runs.

Intermediate

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Beginner

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (14/10)

3 Kettlebell Swings (35/18)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Wednesday

Warm up

400 Meter Run or 500 Meter Row

then

1 Minute

Active Spider-Man’s

Active Samson

Air Squats

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

Couch Stretch – 2:00 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.

Pigeon Pose – 2:00 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.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Romanian Deadlift

4 sets of 8

followed by..

“Midline Madness”

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Starting off with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity function movements we do throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. A clock doesn’t even have to be set for today’s workout.

Thursday

Warm up

One partner at each station, rotating through.

:30 Seconds

Slow Bike

Active Spidermans

Front Rack Stretch

Medium Bike

Active Samson

Active Squat Hold

Fast Bike

Air Squats

Wrist Stretch

Modified Barbell Warmup

If equipment allows for it, have all athletes complete barbell warmup and thruster movement prep as individuals. If not, rotate athletes through on one barbell. Athletes who are not on the barbell will complete Ankle Stretch and Pigeon Pose on each side. Athletes completing mobility will switch sides following elbow rotations. Station 1 is barbell warmup, station 2 is ankle stretch and station three is pigeon pose. Rotating in that order following completion of the barbell warmup. With a longer time domain in today’s workout, prepping the thruster in the barbell warmup.

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press

5 Thrusters

completed with empty barbell

Mobility

Ankle Stretch

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

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.

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault)

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault)

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.

Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.

Intermediate

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault)

100 Box Jump Overs (24/20)

100 Thrusters (75/55)

100 Pull-Ups

100 Thrusters (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault)

Beginner

“100 Proof”

Teams of 3:

50/40 Calorie Schwinn Bike (70/50 Assault)

50 Box Jump Overs (24/20)

50 Thrusters (45/35)

50 Ring Rows

50 Thrusters (45/35)

50 Box Jump Overs (24/20)

50/40 Calorie Schwinn Bike (70/50 Assault)

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 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

4 rounds for time of:

400-m run

200-m farmers carry

15 Burpees

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Scaling

Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.

Intermediate Option

4 rounds for time of:

400-m run

200-m farmers carry

15 Burpees

Men: 30-lb. dumbbells

Women: 20-lb. dumbbells

Beginner Option

3 rounds for time of:

400-m run

200-m farmers carry

10 Burpees

Men: 15-lb. dumbbells

Women: 10-lb. dumbbells

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