WODS 11/12-11/16 - Grinch Games December 15th - Registration opens Monday.

Grinch Games will be at J19 Hoover on December 15th from 8:30 AM - 12:30 PM. This is a member and special guest only event. It’s our Christmas get together so we hope everyone will participate. It’s a light hearted competition with heavy comradery to celebrate the season! You will register as an individual and be placed on a team of four. The movements will be for all ages and all levels. Christmas outfits are not required but suggested.

Monday 11/12/18


Warm Up

500m Row

Line Drills

  • Sampson stretch

  • Spider man

  • Bear Crawl

  • High Knees

  • Butt Kicks

Barbell Warmup

  • PVC pass-throughs(10)

  • 5 Good Mornings

  • 5 Elbow Rotations

  • 5 OHS

  • 5 Snatch balance

  • 5 Power Snatches

Build to 58% 1RM FS in 3 quick sets. Then…

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 


AMRAP 5: 
Buy-In: 100 Double Unders (Beg 50 singles)
Immediately Into…
12 Power Snatches (75/55) (Beg 45/35)
4 Burpee Box Jump Overs (24/20) (Beg Step overs)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65) 
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80) 
4 Burpee Box Jump Overs (24/20)

 

Extra Work:       

Snatch Complex

5 sets

1 Hang Power Snatch + 3 Hang Squat Snatch (Build to Moderate Set)

Midline Alternate on minute x 12 (6 rounds)

                              Odd: 16/13 call bike

                              Even 16 GHD sit-ups

 

Tuesday 11/13/18

Warm Up

3 rounds

100m Run

10 kb strict press(each arm)

10 kb swings

20 sec kips on bar

Mobility

Child’s Pose on Kettlebell – 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.

Chest Stretch – 1 Minute

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. Actively move back and forth between each side for the full minute.

Superman Holds-1 Minute

Athletes will lay on their chest then bring hands and legs off the ground and hold 10 secs


“Nate”

AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Int scaling: Bar MU, add abmats or 30 Sec handstand hold, 53/35 kb

Beg scaling: 2 ring rows+2 box dips x 2, push ups, 35/26 kb

 

Extra Work:

Strict Gymnastics AMRAP 12 minute

 2 Strict Ring Muscle up (scale down to what you can do strict, C2B, Pull Ups, ring rows)

25’ Handstand Walk (Scale to practice Handstand Walk, 4 attempts, or Handstand holds , 40 sec)

16 Alternating Pistols (scale to single leg on box, single leg sit on box or pistol using band on squat rack)

25’ Handstand Walk (scale same as above)

Conditioning

 27 cal ski erg

 21 D-Ball cleans (100/50) (scale to weight you can do all 21 in 3 sets)

27 cal ski erg

 

Wednesday 11/14/18

Warm Up

Line Drills

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Toe Walk 
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks 
:40 Seconds Push-up to Down Dog

:20 Seconds PVC pass throughs 
:40 Seconds Air Squat

:20 Seconds PVC OH holds(think “bring shoulders to ears and hold”)
:40 Seconds Active Spidermans

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Work up to workout weight in 3 quick sets

Barbell Cycling (Benchmark Testing)

 In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:

Max Overhead Squats

Rx:135/95 Int: 115/80 Beg 95/65

Pick weight where you can get at least a few OHS in. If questionable on OHS use empty bar and work on form/movement.

 Conditioning

Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter Sand Bag Run (One Each)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired) Sand Bag: 70/50

 

Thursday 11/15/18

Warm Up

500m Row

Line Drills

  • Sampson stretch

  • Spider man

  • Bear Crawl

  • High Knees

  • Butt Kicks

  • 10 kips x 2

Barbell Warmup

  • 5 Good Mornings

  • 5 Elbow Rotations

  • 5 Front Squats

  • 5 Stiff Leg Dead Lifts

  • 5 Power Snatches

  • 5 OH Press and Holds

Build to 72% 1RM FS in 3 quick sets. Then…

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

 Conditioning

AMRAP 18: 
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

After completing 5 rounds of the above, AMRAP In Time Remaining of the 18 minutes…
Max Rounds:
5 Chest to Bar Pull-ups (Int pull ups, Beg Ring Rows)
7 Kipping Handstand Push-ups (Int add abmats or 135 push press, Beg seated heavy db strict press)
21 Air Squats (same on all)

               Score is reps but we will give 10 reps for each round of the buy in. So just complete the 5 rounds of the buy-in you score 50. Get past buy-in your score is 50 plus number of reps on the 5/7/21

               Pick a weight where you think you can get through to the buy in and at least 1 round of second part

 

Friday 11/16/18

Warm Up

:45 Seconds

Easy Row 
Active Spidermans

:30 Seconds

Medium Row 
Push-up to Down Dog

:15 Seconds

Fast Row 
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

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. At the halfway point, switch fingertips to face away and repeat.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Leg

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.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

30 seconds on 30 sec off for 2 mins active hang from pull up bar(or hang as long as possible)

Build to workout weight in 3 quick sets. Then…

Conditioning

                60/42 calorie row (Beg: 30 cal)

                50 box jump overs (24/20) (Beg: step overs)

                40 toes to bar (Beg: knee raises or v-ups)

                30 Power snatches (115/80)

RX+: 135/95 Int: 95/65 Beg: 65/35

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