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

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