WODs 7.9.18 - 7.13.18 - Team Championship Final Changed to July 28th

Due to several scheduling conflicts the final for the team championship has been moved to July 28th. The event will go from 9:00 AM until 12:00 PM at the Alabaster location. I hope that works better. 

Orders for look better naked shirts will go out this Friday. Click here to submit your order

There's a BOA in Atlanta on August 18th. If anyone would like to judge or compete please let me know. I can get you big discounts for teams. 

BOA Birmingham will be October 27. Would love to have as many J19 teams as possible. Be thinking about it. 

Congratulations to our athletes at the Jasper location for kicking butt in a comp this Saturday! Bubba Cagle, Jason Kelly, Chad Waldrop, Jonathan Holliday, Lindsay Kelly and Kayse Brown. 

Monday

Warm up

1 Minute

Easy Row
Easy Bike
Active Spidermans

:45 Seconds

Medium Row
Medium Bike
Active Samson

:30 Seconds

Faster Row
Faster Bike
Push-up to Down Dog

Mobility

Pigeon Pose on Box – 1 Minute Each Leg

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Ankle Stretch on Box – 1 Minute Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Child’s Pose on Box – 1 Minute

With arms together and straight out front on a box, 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.

“Button Down”

3 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Athletes will work for six minutes straight, completing three separate movements, before resting for two minutes. A running count of calories and repetitions can be written up on a whiteboard following each round. Score for today is total reps after the three rounds are complete. If unable to bike, complete 10 Meter Shuttle Runs, counting each touch at 10 Meters as a rep. Burpee box jumps can be completed facing the box or lateral to the box, athletes choice. If equipment is an issue stagger the start. 

Beginner

2 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box step Overs (24/20)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Tuesday

Warm up

:30 Seconds

Knuckle Drags
Push-up to Down Dog
Front Rack Stretch

Side Lunge
Active Spidermans
Squat Hold

Active Samson
Air Squats
Chest Stretch

Barbell Warmup

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

Movement Prep

Establish Set-up
5 Deadlifts

3 Hang Power Cleans
3 Pausing Front Squats , 3 Hang Squat Cleans

Movement Prep

PVC Points of Performance
5 Empty Barbell Bench Press

Build to workout weights

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80) 
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Three movements, three teammates, and three AMRAPs. Within a 7-minute window, athletes will work through 50 reps at a light weight before moving to 50 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar. One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 50 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed. On each movement, athletes should be able to complete 21+, 15+, and 12+ repetitions unbroken respectively. The three minutes between each AMRAP is utilize to rest and reset bars and weights.

Intermediate

Teams of 3
AMRAP 7:
50 Bench Press (115/75) 
50 Bench Press (135/85)
AMRAP Bench Press (155/105)

rest 3 minutes

50 Hang Squat Cleans (95/60) 
50 Hang Squat Cleans (115/75)
AMRAP Hang Squat Cleans (135/95)

rest 3 minutes

50 Deadlifts (155/115) 
50 Deadlifts (205/135)
AMRAP Deadlifts (255/165)

Beginner

Teams of 3
AMRAP 7:
50 Bench Press (45/35) 
50 Bench Press (65/55)
AMRAP Bench Press (85/65)

rest 3 minutes

50 Hang Squat Cleans (45/35) 
50 Hang Squat Cleans (65/45)
AMRAP Hang Squat Cleans (75/55)

rest 3 minutes

50 Deadlifts (65/35) 
50 Deadlifts (85/45)
AMRAP Deadlifts (95/65)

Wednesday

Warm up

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Active Spidermans

Faster Bike
Active Samson

Kettlebell Game

Every athlete in class will take a kettlebell out and place it in the middle of the floor. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Mobility

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.

Child’s Pose on Kettlebell – 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.

“Parks and Wreck”

Teams of 2, AMRAP 20:
50/35 Calorie Schwinn Bike
50 Kettlebell Swings (70/53) modify weight accordingly for intermediate and beginner
50/35 Calorie Schwinn Bike
200 Meter Sand Bag Run (50/35) modify weight accordingly for intermediate and beginner

Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions and meters as they see fit. The weight on the kettlebell should be a load that they could swing for 20+ repetitions when fresh. The weight athletes choose for the Sand Bag should be something that they can run at a fast pace with each time they get it on their back. If unequipped with Sand Bags, complete a weighted run of some kind. One bag is carried between the two partners, who are both running together. If using different weight for the runs, have both athletes run 50 meters out and back, with the other weight readily accessible at the door for the other athlete to pick up for their 100 meter leg. If using different weights for the kettlebell, teams can have multiple bells on the floor. If unequipped with Schwinn Bikes, complete one of the following:

35/25 Calorie Assault Bike
35/25 Calorie Row

Bike for Teams of 1 Guy, 1 Girl: 42 Calories

Thursday

Warm Up

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Active Samson

:30 Seconds

Faster Row
Push-up to Down Dog

Modified Barbell Warmup

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

PVC Pass Throughs – :30 Seconds

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

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Overhead Squat

Build to a Heavy Set of 3

“Dilly Dilly”

AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor. If you have more people than rowers, stagger by 1 minute, with no one owning a rower. If there is an open machine, any athlete is free to hop on.

Intermediate

AMRAP 12:
2 Power Snatches (115/75)
4 Overhead Squats (115/75)
16/12 Calorie Row

Beginner

AMRAP 12:
2 Power Snatches (45/35)
4 Overhead Squats (PVC)
16/12 Calorie Row

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
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 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 – :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.

“Daniel”

For Time: 
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.  

In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up. If unable to run, complete one of the following:

For 400 Meter Runs: 
500/400 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

For 800 Meter Runs: 
1000/800 Meter Row
80/56 Calorie Schwinn Bike
56/40 Calorie Assault Bike

Intermediate

For Time: 
30 Pull-ups
400 Meter Run
21 Thrusters (75/55)
800 Meter Run
21 Thrusters (75/55)
400 Meter Run
30 Pull-ups

Beginner

For Time: 
30 Ring Rows
200 Meter Run
21 Thrusters (45/35)
400 Meter Run
21 Thrusters (45/35)
200 Meter Run
30 Ring Rows

36834682_673106953037213_1407597032146731008_o.jpg