WODs 7.23.18 - 7.27.18 - Team Championship Final 7.28.18 - 9:00 AM - 12:00 PM

We are very excited to get everyone together in Alabaster this Saturday. There will be a food truck onsite at 11:30. Plan to hang out and eat. The team championship has brought about many PRs and much comradery. Congratulations to everyone that participated and thank you to everyone that helped and cheered. 

If you know people that would benefit from our program, tell them about the upcoming intro/beginner classes. Anyone can participate in these classes. Hoover 8/6 Jasper and Alabaster 8/7.  

Monday

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

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.

Squat Hold – 1 Minute
Using the medicine ball to assist 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.

“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets. If the weights were chosen correctly, rounds should take no more than 9-10 minutes each, making this a 30 minute workout at the maximum. If unable to run, complete one of the following:

50/35 Calorie Assault Bike
80/55 Calorie Schwinn Bike
1000/800 Meter Row

Intermediate

3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (40/25)

Beginner

2 Rounds:
400 Meter Run
20 Wallballs (20/14)
20 Alternating Dumbbell Snatches (20/10)

Tuesday

Warm up

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson + Air Squat

Wrist Stretch – :45 Seconds
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.

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.

“Catch Fire”
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

The big movement in this triplet workout is the farmers carry. The are to be performed with dumbbells or kettlebells that athletes are capable of performing the 200 meters unbroken when fresh. Within the workout, looking to get these done in 1-2 sets. The 100 foot walking lunges are performed unloaded. If short on rowers, stagger athletes by 4 minutes.

Intermediate

3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (40’s/25’s)
100′ Walking Lunge

Beginner

2 Rounds For Time:
500 Meter Row
200 Meter Farmers Carry (25’s/15’s)
100′ Walking Lunge

Wednesday

Warm up

 

:45 Seconds
Push-up to Down Dog
Front Rack Stretch

Active Spidermans
Wrist Stretch

Active Samson + Air Squat
Child’s Pose

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

Establish Clean Receiving Position & Hold for 10 Seconds
1 High Hang Power Clean
2 Hang Power Cleans
3 Power Cleans

Establish Jerk Receiving Position & Hold for 10 Seconds
2 Push Jerks
2 Clean and Jerks

Build to all three weights, performing at least 3 repetitions of each movement. Build up from thruster, to snatch, to clean and jerk. Clean and Jerk weight on for practice round.

Establish Receiving Position
1 High Hang Power Snatch
2 Hang Power Snatches
3 Power Snatches

3 Front Squats
3 Push Press
3 Thrusters

“Limitless”
Teams of 3:
AMRAP 7: 
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)  115/75 45/35

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80) 95/65 45/35

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65) 75/55 45/35

Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. If unable to use an Assault Bike, complete one of the following:

150/100 Calorie Schwinn Bike
120/80 Calorie Schwinn Bike
90/60 Calorie Schwinn Bike

100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row

15 100 Meter Sprints (5 Each) 
12 100 Meter Sprints (4 Each) 
9 100 Meter Sprints (3 Each)

Thursday 

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

Couch Stretch – 1 Minute 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.

Child’s Pose – 1 Minute
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.

“Cement Mixer”
On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar

“Cement Mixer” is a workout that we repeat a few times a year. It is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of the 7 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following:

500/400 Meter Row
25/18 Calorie Assault Bike
40/28 Calorie Schwinn Bike

Intermediate

On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar or K2E or Knee tucks

Beginner

On the 3:00 x 7 Rounds: 
200 Meter Run
12 Sit ups

Friday

Warm up

 

:30 Seconds
Medicine Ball Foot Taps
Push-up to Down Dog

Medicine Ball Deadlifts
Active Spidermans

Squat to Medicine Ball
Active Samson

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

Squat Hold – 1 Minute
Using the medicine ball to assist 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.

Medicine Ball Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place the medicine ball on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

5 Air Squats
5 Air Squat Jumps

5 Medicine Ball Squats
5 Medicine Ball Squat Jumps

5 Empty Bar Deadlifts

Grab Light Weight: 
Setup Routine
3 Deadlifts

Grab Slightly Heavier Weight: 
Setup Routine
3 Deadlifts

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken. If unequipped with 30# medicine balls, complete 21 repetitions with a (20/14) medicine ball.

Intermediate 

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

Beginner

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
15 AbMat Sit-Ups
14 Squats
7-6-5-4-3-2-1 Deadlifts

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