Wods 11/26-11/30 - Register For Grinch Games - December 15th
/Hope everyone had a great Thanksgiving! Such a great time of year with friends and family.
Grinch Games is coming up soon. We’ve had a blast getting everyone together for this event each year since we started. We hope that everyone will participate! The event is for everyone regardless of your experience or skill level. If you have any questions please ask your coaches. Cost is $40 with long sleeve shirt and $20 w/o a shirt. GG will last form 8:30 AM until 12:30 PM. Click here to register.
Monday
Warm Up
Line Drills
Lunges
Active Spiderman
Samson Stretch
Bear Crawl
Burpee Broad Jump
Circuit Warmup
3 Rounds
5 push ups
5 Burpees
5 Hang Squat Cleans(Bar)
5 Box Steps Ups
WOD
Weightlifting
15 mins to establish a 10 rep max bench press
Then…
2 Sets of:
Bench Press x 10 Reps @ 90% of est. 10 rep max
1:00 Rest
Conditioning
Five rounds for time of:
9 Bar-Facing Burpees
7 Hang Squat Cleans (155/105 lbs)
5 Box Jumps (30”/24”)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)
Scaling
Int: 135/95, 24”/20”
Beg: 95/55, Adjust box jump/step up height according to athlete
Tuesday
Warm Up
Dynamic Drills
PVC Pass Throughs
Spiderman Crawl
Samson Stretch
Burpee Broad Jumps
Air Squats
Barbell Warmup
5 Back Squats
5 push press
5 Elbow Rotations
5 Good Mornings
5 front squats
5 Stiff-legged dead lifts
Couch Stretch – 1:00 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.
Medicine Ball Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
WOD
Weightlifting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 64% of 1RM Front Squat (For Both Lifts)
Conditioning
For time…
Three rounds of:
10 Deadlifts (185/135 lbs)
10 Bar Muscle-Ups
Immediately followed by. . .
Complete rounds of 30, 20 and 10 reps for of:
Wall Ball Shot (20/14 lbs)
Toes-to-Bar
Scaling
Int: 155/115, C2B Pull Ups
Beg: 115/75, 2 ring row+2 box dips, 14/10lb wall ball, knee raises
Wednesday
Warm Up
Dynamic Line Drills
400m Run
side shuffle(both ways)
high knees
butt kicks
Bear Crawl
200m Run
Mobility
1:00 Child Pose
On hands and knees, send butt back to your heels keeping your hands in place. Bring your chest as low to the ground as you can and hold for 1 min.
1:00 Lizard Pose(each leg)
From plank position, place your foot even with your hand (on same side) and send your chest as close to the ground as you can.
:30 Wide Stance Toe Touch(each side)
Stand with your feet wide. Reach for your ankle.
Barbell Warm Up
Bergener Warm Up
Wod
Weightlifting
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch+OHS
*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%
Conditioning
12 Min AMRAP
Teams of 2
15/12 Cal Assault Bike
ME Burpees
At 3,2,1 go partner 1 will bike 15/12 calories as partner 2 does max effort burpees. When partner 1 finishes the calories on the bike, they switch. Score is total number of burpees.
Scaling
Int: None
Beg: 12/8 calories
Thursday
Warm Up
:30 Secs
Easy Bike
Active Spidermans
Medium Bike
Push-up to Down Dog
Faster Bike
Air Squats
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch – 1:00 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.
Medicine Ball Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Wod
Weightlifting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squats
Even Minutes: 3 Back Squats
Barbell loaded at 76% of 1RM Front Squat (For Both Lifts)
If you completed your 76% last week, add 5 lbs to your load
Conditioning
“Full Count”
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)
After Each Set:
200 Meter Wreckbag Run (50/35)
Friday
Warm Up
Line Drills
Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Toe Walk
Heel Walk
High Knees
Butt Kickers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch – 1:30 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.
With lighter weight
1 Round
10 Deadlifts
10 Abmat Sit-ups
Workout weight
1 Round
5 Deadlifts
10 Abmat Sit-ups
Then…
“Undead”
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups
Weights on the deadlift barbell should be something that athletes could complete in 1-2 sets each round.
Int: 135/95; Beg 115/75 and 15 abmat sit-ups
