WODs 6.25.18 - 6.29.18

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Monday

Warm up

:30 Seconds

Jumping Jacks
Push-up to Down Dog

Quick Single Unders
Active Spidermans

High Single Unders
Alternating Bird Dogs

Barbell Warmup

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

Mobility

PVC Pass Throughs – :30 Seconds

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

PVC Hinge – 1 Minute

This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Deadlift

Build to a Heavy Single

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Today starts off with athletes building to a heavy single deadlift. Not only is this a chance for athletes to pull some heavy weight off the ground, but it is also a great opportunity for coaches to spend time on the floor seeing and correcting in a more controlled setting than during a metcon. This “heavy” single should be relative for the day, with athletes stopping at the point of form breakdown.

The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions at 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

Intermediate

AMRAP 12:
6 Strict Handstand Push-ups, 6 Handstand Hold 10 sec plus negative
9 Deadlifts (205/135)
30 Double Unders or 90 Singles

Beginner

AMRAP 12:
6 A Frames
9 Deadlifts (95/65)
30 Single Unders

Tuesday

Warm up

2 Min Bike, Row, Ski, Run

With KB or DB Light Weight

10 Single Arm Presses each side

Hold with both hands core tight 10 times around the head each way

10 Goblet squats with one second pause at the bottom. 

With a partner hanging from the bar. Place hands on thoracic spine area push hanging athlete forward and hold for ten seconds. Alternate three times. 

Pigeon stretch on each leg 30 seconds. 

3 rounds alternate for 10 seconds each. Hold top of ring dip and then bottom. 

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

Scaling
Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats

Men: 45 lb.
Women: 35 lb.

Wednesday

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
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

“Team Tosh Sprints”

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

Beginners will do two total rounds. Can be walk run. 

Thursday 

Warm up - Coaches choice.

Event 5 2018 J19 Team Championship

Teams of 2.

How far can you get in 30 minutes? Every round goes up by one rep. Split work any way. Score is total reps. 

Double unders - Attempts do not count

Toes 2 Bar

Burpees - Chest and hips to deck and completely stand up.

HSPU - 1 abmat is permitted. Head must touch the mat and elbows must be fully extended. 

Box overs 20/24

Beginner 20 MIns

Single Unders

Sit ups

Burpees

Push press 45/35

Box step overs

Friday

Warm up

:30 Seconds 

Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Fast Row
Active Samson

Barbell Warmup

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

Mobility

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.

“Captain Crunch”

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

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