WODs 7.16.18 - 7.20.18 - Growth

Almost eight years ago J19 Fitness was just an idea and a dream. Staci and I were in a hard place but J19 came along and gave us common ground.  The mission of J19 Fitness is to help people be strong and courageous and not to fear. To love people. To create community. To be a safe place to go. To inspire people to forge ahead in life and to never give up no matter what.  We are thankful for the growth of the gym, but with growth there are challenges. Thank you for embracing change and supporting us over the years to see the idea and the dream grow. We have lot's of room to get better and our goal is to do that. Peace, KO

If you are participating in the finals for the team challenge please click here and enter your info. This will become our final roster. 

Monday

Warm up 

:30 Seconds

Jumping Jacks
Push-up to Down Dog

Easy Single Unders
Active Spidermans

Higher Single Unders
Active Samson + Air Squat

Modified Barbell Warmup

5 Stiff-Legged Deadlifts
5 Front Squats
5 Reverse Lunges (Each Leg) 
5 Strict Press
5 Elbow Rotations
5 Back Squats

Banded Walks

A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Back Squat

5 Sets of 3

Front Rack Reverse Lunge

3 Sets of 12

“Sore Subject”

Alternating Tabata x 8 Minutes:
Back Squat (45/35) Beginner body weight only
Double Unders - Beginner singles

Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout. For the front rack reverse lunges, athletes will complete six repetitions per leg, taking the bar out of a rack. During the metcon, the empty barbells will come from the floor. With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping. The format goes as follows:

8 Rounds: 
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Tuesday 

Warm up

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Push-up to Down Dog

:30 Seconds

Faster Row
Active Samson

1 Round

7 Russian Kettlebell Swings (Lighter Weight) 
7 AbMat Sit-ups
7 Calorie Row

Build to workout weight

1 Round

7 Russian Kettlebell Swings
7 AbMat Sit-ups
7 Calorie Row

“Crunch Time”

4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

The big movement in this triplet is the Russian Kettlebell Swings. With the reduced range of motion, looking for athletes to push a little outside their normal comfort zone, picking a heavier weight, but one that they could still swing for 20+ repetitions unbroken when fresh.

Intermediate 

4 Rounds For Time:
30 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
30/21 Calorie Row

Beginner

3 Rounds For Time:
20 Russian Kettlebell Swings (35/18)
20 AbMat Sit-ups
20/15 Calorie Row

Wednesday

Warm up

:30 Seconds

Active Spidermans
PVC Pass Throughs

Active Samson
PVC Around the World

Air Squats
PVC Pass Throughs (More Narrow)

Push-up to Down Dog
PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Front Squats

1 Round

With empty barbell: 
10 Overhead Squats
100 Meter Run
10 Thrusters

Build to workout weight

1 Round

5 Overhead Squats
100 Meter Run
5 Thrusters

“Turtle Club”

For Time: 
21 Overhead Squats (95/65) 
200 Meter Run
21 Thrusters (95/65) 
200 Meter Run
15 Overhead Squats (95/65) 
200 Meter Run
15 Thrusters (95/65) 
200 Meter Run
9 Overhead Squats (95/65) 
200 Meter Run
9 Thrusters (95/65) 
200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters. If unable to run, complete one of the following:

200/150 Meter Row
14/10 Calorie Assault Bike
20/14 Calorie Schwinn Bike

Intermediate

For Time: 
21 Overhead Squats (75/45) 
200 Meter Run
21 Thrusters (75/45) 
200 Meter Run
15 Overhead Squats (75/45) 
200 Meter Run
15 Thrusters (75/45) 
200 Meter Run
9 Overhead Squats (75/45) 
200 Meter Run
9 Thrusters (75/45) 
200 Meter Run

Beginner

For Time: 

15 Overhead Squats (PVC) 
200 Meter Run
15 Thrusters (45/35) 
200 Meter Run
9 Overhead Squats (PVC) 
200 Meter Run
9 Thrusters (45/35) 
200 Meter Run

Thursday

Warm up

:30 Seconds

Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Active Samson

Barbell Warmup

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

Front Rack Stretch – :30 Seconds

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.

Pigeon Pose – :30 Seconds Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch – :30 Seconds Each Side

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. Hold for one minute on this side, focusing on breathing, before switching.

1 Round

5 Calorie Row
5 Power Cleans
5 Burpee Box Jump Overs

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively. Stagger athletes on opposite four minute windows if short on rowers.

Intermediate

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

Beginner

AMRAP 4:
17/14 Calorie Row
21 Power Cleans (45/35)
15 Burpee Box step Overs (20 or plates)

rest 4 minutes

AMRAP 4:
17/14 Calorie Row
21 Power Cleans (45/35)
15 Burpee Box Jump Overs (20 or plates)

rest 4 minutes

AMRAP 4:
17/14 Calorie Row
21 Power Cleans (45/35)
15 Burpee Box Jump Overs (20 or plates)

Friday

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
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Child’s Pose – :45 Seconds

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.

Dumbbell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

1 Round

1 Rope Climb or 5 Pull Ups
3 Dumbbell Push Press (Light Weight) 
50 Meter Wreck Bag Run

Build to workout weight

1 Round

1 Rope Climb or 5 Pull ups
3 Dumbbell Push Press
50 Meter Wreck Bag Run

“Impressed”

AMRAP 15:
1 Rope Climb or 8 Pull ups if no rope to climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)

Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The Wreck Bag weight should allow athletes to run for every 100 meter run today. If unequipped with Wreck Bags, completed a run with another weighted object. If unable to run, complete one of the following:

Intermediate

AMRAP 15:
1 Rope Climb or 5 Pull ups or ring rows if no rope to climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)

Heavy 50 Meter Weighted Walk
10/7 Calorie Assault Bike (No Arms)

Beginner

AMRAP 15:
10 Ring rows
12 Push Press (45/35)
10 Ring Rows
100 Meter Run 

 

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