WODs 7.30.18 - 8.3.18

The 2018 J19 Fitness Team Championship is in the history books. It was a great time of competition and community.  Congratulations to Katrina Chapman, Luke Underwood and Randall Franklin for taking first place.  Over the course of the season I've seen and heard so many accomplishments. Lot's of PRs and first times.  Congratulations to all of you that participated and thank you to everyone that supported. 

Monday 

Warm up

:30 Seconds
Active Spidermans
Front Rack Stretch

Push-up to Down Dog
Wrist Stretch

Active Samson
Squat Hold

Air Squats
Child’s Pose

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

2 High Hang Power Cleans
2 Hang Power Cleans

4 Power Cleans

Establish Front Rack
2 Pausing Front Squats
2 Front Squats

10 Second Dip Hold
3 Push Jerks

1 Empty Barbell Complex (Power Clean + Front Squat + Push Jerk)

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

“Wise Men”


AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3: 
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

Intermediate

AMRAP 3:
Macho Man (115/75)

Rest 3 Minutes

AMRAP 3: 
Macho Man (135/85)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/95)

Beginner

AMRAP 3:
Macho Man (45/35)

Rest 3 Minutes

AMRAP 3: 
Macho Man (55/45)

Rest 3 Minutes

AMRAP 3: 
Macho Man (75/55)

Tuesday 

Warm up

:30 Seconds
With Band: 
Banded Lateral Walk
Banded Knuckle Drags
Banded Lateral Walk
Banded Air Squats

Without Band: 
Side Lunge
Active Spidermans
Active Samson
Push-up to Down Dog

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

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.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

10 Small Hops
10 Tall Hops
5 Step-ups (Each Leg) 
3 Shorter Box Jumps
3 Workout Height Box Jumps

Establish Setup Position
5 Deadlifts (Pausing in Setup)

Build to workout weight

“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, let’s try and stretch a bit heavier and a bit higher than athletes are accustomed to.

Intermediate 

“Pumped Up Game Changer”
21-15-9:
Deadlifts (225/145)
Box Jump (24/20)

Beginner

“Pumped Up Game Changer”
21-15-9:
Deadlifts (135/75)
Box step up (24/20)

Wednesday 

Warm up

:30 Seconds

Easy Row
Barbell Good Mornings

Medium Row
Barbell Elbow Rotations

Faster Row
Stiff Legged Deadlifts

Active Spidermans
Pausing Back Squats

Active Samson
Strict Press & Reach

Push-up to Down Dog
Pausing Front Squats

Front Rack Stretch – :45 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.

Wrist Stretch – :30 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.

Squat Hold – :30 Seconds
Assuming the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups

2 Rounds: 
1 Strict Pull-up
3 Second Hollow Hold
3 Kipping Pull-ups

Movement Prep
3 Pausing Front Squats
3 Push Press
3 Thrusters

Build to workout weight

“Fire Alarm”
For Time: 
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

The Bergeron Beep Test by itself if prescribed as 7 Thrusters, 7 Pull-ups, and 7 Burpees on the minute for as long as possible. Today in Fire Alarm, we’ll be completing 9 rounds total of the Beep Test. Over those 9 rounds, we are looking for athletes to choose a light weight that they are confident completing unbroken and a pull-up variation that allows them to finish in 1-2 sets per round. Regular burpees to finish out each round, just requiring a clap overhead at the completion of the movement. There are two total rows today. If short on rowers, stagger heats by 4 minutes to avoid a traffic jam at the machines.

Movement Substitutions for intermediate and beginner
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

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

“Family Feud”
AMRAP 25:
30 Meter Tire Flip
100 Meter Sand Bag Run (50/35) 
200 Meter Run

Class Divides Into Even Teams

The class will be split into two teams for the waterfall style AMRAP. Each team will be given two tires (one of each weight) and a variety of Sand Bags. The workout begins with an athlete on each tire. The two athletes on each team will complete their tire flips. Immediately following the tire, they will pick up the Wreck Bag for their 100 Meter Run. After the 100 Meter Wreck Bag run, they will drop the bag and go right into a 200 Meter Run. Once a station opens up or a bag becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The Sand Bag should be something that athletes can move with consistently in order to keep things moving forward. If unequipped with tires, complete a 50 foot walking lunge with no weight. If unequipped with Sand Bags, complete a weighed run of some kind.

Friday

Warm up

Shuttle Run + Active Stretching
Alternating Between :20 Seconds Light Shuttle Run & :20 Active Stretching

Quad Stretch
Knee to Chest
Soldier Kicks
Walking Samson + Air Squat
Walking Spidermans
Walkouts
Side Shuffle
High Knees
Butt Kickers

Annie and her bike

50-40-30-20-10

Double unders

Sit ups

Bike or Row 20 Calories between each round

Intermediate

Start at 40

Beginner

Start at 30

37907780_10204626874109339_4681772849541677056_o.jpg