Wods 12/10-12/14 - Grinch Games This Saturday at Hoover - All Welcome!

This coming Saturday will be our 7th Annual Grinch Games Christmas get together in Hoover. All are welcome! Wear your favorite Christmas gear! We will have a professional photographer onsite. If you still need to register click here!

Monday

Warm Up

:30 Secs W/ Partner(2 sets)

Easy Row

  • Squat hold pushing knees out

Moderate Row

  • Spiderman Hold

Fast Row

  • Front Rack Stretch

Barbell Warm Up

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

Wod

Weightlifting

Warm up to 70% of 1RM FS in 3 quick sets. Then…

Stamina Squatting (Final Week) 
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Conditioning

"Jump Start" 
For Time: 
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar 
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Scaling

Int: 180 singles, 35/20 Dumbbell, 1 Sec pause w/ L sit(feet parallel, hold 1 sec=1 rep)

Beg: 60 singles, 20/15 Dumbbell, sit ups, 18/10 Cal Row

Tuesday

Warm Up

4 Mins on Bike or Rower(Rower only if short on bikes)

  • Increase intensity every minute, maintaining steady RPMs(or 500m split time) throughout each minute.

Barbell Warm Up

  • 5 Muscle Snatches

  • 5 hang snatches

  • 5 snatch grip Push Press(2 sec pause at top, push shoulders to ears, armpits forward!)

  • 5 Snatch Grip Dead Lifts

  • 5 Snatch Balance

3 min AMRAP

  • 2 Burpees

  • 4 box jumps/step ups

  • 8 DB Front Squats(lighter weight than wod)

Go hard on this warm up. Get your heart rate up.

Wod

Weightlifting

10-12 mins to complete…

5x 2 muscle snatch into overhead squat @ 56% of 1RM Squat Snatch

3x2 Snatch Pulls @ 105% of 1RM Squat snatch

-Have all weights ready at start

- Beginners work with 15 or 35 lb bar ONLY. On muscle snatches, start from hang position 2” above knee. On pulls, focus on keeping the bar close to your body throughout the movement by throwing elbows out and up. (think scarecrow) Pull from 2” above knee.

Conditioning

"Rugrats" 
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

-Score is the athletes slowest round. If you don’t complete the full round in 4:00, +1 sec penalty on total time for each rep missed. So if the clock hits 4:00 and you have 15 cal on the bike left to complete, your score is 4:15. If your rounds are 2:50, 3:08, 2:45, 4:15, and 3:45. Your score is 4:15.

**Please be mindful on your box jumps. Busted shins will not help your score.

Scaling

Int: 35/20 Dumbbell

Beg: 20” box step ups, 10 reps on FS w/ 20/15 lb Dumbbell, 10/8 Assault Bike Cals

Wednesday

Warm Up

Line Drills

  • Perimeter pee Lunge, Lunge

  • High Knee Karaoke(Both ways)

  • Butt Kicks

  • High Knees

  • Walk Outs, 5/4/3/2/1 push ups

Barbell Warmup

  • 5 Good Mornings

  • 5 back squats

  • 5 Stiff-Leg DL

  • 5 Hang Cleans

  • Push Press

Wod

Weightlifting

Super sets of

  1. 4x10 of Dumbbell Bench press- ahap

  2. 3xME weighted push ups. Have partner place a weight on your back for extra resistance if desired.

    -ME burnout reps on set #4 of Bench. No push ups after last set of DB bench. Score will be ME burnout reps.

Conditioning

‘Down Time’

AMRAP 7: 
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Scaling

Int and Beg athletes should choose a weight they can move rapidly through reps with little rest.

This workout is intended to be a sprint work out from start to finish. Challenge your threshold here and grab as many reps as possible. Do not allow yourself much rest time. Have a game plan going in and try to stick with it all the way through. This is a classic Open style workout. Let’s get that engine primed for late February.

Thursday

Warm Up

Gymnastics Conditioning (Scored Warmup)

5 Rounds in a :90 Sec window

  • 20/15 Cal Row

  • ME HSPUs

  • Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Scaling

Int athletes should either add ab mats or use box to accomplish HSPU.

Beg: 10/8 cal row. ME handstand hold or push ups.

Wod Prep Warmup

2 rounds

  • 5 wallballs(wod standards)

  • 5 SDHP(bar)

  • 5 Box jumps/step ups

  • 5 Push Press(bar)

  • 5 cal row

Wod

Conditioning

"Sore Eyes" 
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Scaling

Int: None

Beg: 14/10 to a 9ft target for wall balls, 20” box step ups, 45/35/15 lb on all barbell movements. 14/8 cal row

Friday

Warmup

6 Mins on Bike or Rower(Rower only if short on bikes)

  • Increase intensity every minute, maintaining steady RPMs(or 500m split time) throughout each minute.

Line Drills

  • High Knees

  • Butt Kicks

  • Side Shuffle(both ways)

  • Crab Crawl

  • Spiderman crawl

  • 10 Push Ups

  • 10 Sit Ups

Barbell Warm Up

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

Wod

Weightlifting

Warm up to 85% IRM FS in 3 quick sets. Then…

Stamina Squatting (Final Week) 
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Conditioning

10 Rounds for time of:

  • 15/12 Cal Assault Bike

  • 6 Turkish Get-Ups 53/35 KB/DB

Scaling

-Rx/Int: Only use rower if no bike is available

Int: 35/26 KB/DB

Beg: 10/8 cal bike or row, AHAP on the KB/DB

For most, the Turkish get-up will be a new movement. Find the weight that you can handle safely. This movement is very taxing on your core and shoulders when done properly, especially as the reps get higher. Stay engaged throughout the entire movement and keep constant focus on the kettle bell. Literally, never take your eyes off of it. Here is a link for you to familiarize yourself with the movement. Your coaches will also demonstrate the movement in each class. KB or DB may be used.

https://youtu.be/-_zTytmHM94


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