WODs 8.13.18 - 8.17.18 - Back To School Back To The Gym Intro Classes Start 9/3 and 9/4

Lot's of people will be getting back on schedule into fitness now that school has started back.  A great way for someone to get going with long term success is through our intro classes. The next intros will start September 3rd in Hoover and September 4th in Alabaster and Jasper. We have created events on FB for the classes. Please go to the event and invite your friends. Thank you! 

Follow these links to the events Alabaster introJasper Intro.  Hoover Intro

If you missed out on the Look Better Naked shirts and tanks we will be placing another order soon. If you want one put your information in using this link

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

Game: “Rowling”
Working on their own rower, athletes will complete 3-5 rounds of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Kettlebell Ankle Stretch – :45 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – 1 Minute
Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

1 set max effort strict pull ups. 

Then

“Free Fall”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete one of the following:

14/10 Calorie Assault Bike
20/14 Calorie Schwinn Bike

Intermediate

AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (44/26)
20 Wallballs (20/14)

Beginner

AMRAP 15:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (35/18)
20 Wallballs (10/10)

Tuesday

Warm up

:30 Seconds
Easy Bike
Jumping Jacks

Medium Bike
Push-up to Down Dog

Faster Bike
Active Spidermans + Air Squats

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

Pigeon Pose – 1 Minute Each Side
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.

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.

Build to a seven rep max deadlift

Then

“Paul Bunyan”
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation. If short on bikes, stagger heats by 2 minutes.

Intermediate

AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (205/135)

Beginner

AMRAP 15:
60 Single Unders
21/15 Calorie ROW
15 Deadlifts (95/65)

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

Couch Stretch – 1 Minute Each Side
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.

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.

“Run Train”
5 Rounds:
100 Meter Sandbag Run (50/35)
200 Meter Run
15 Burpees

The workout begins with athletes carrying a sandbag or another weighed object of similar weight for 100 meters. Athletes will ditch the bag for a 200 meter run before completing 15 normal burpees. The weight on the bag should be something that athletes can run with for the whole 100 meters each round. If unable to run, walk with a heavy object for 50 meters as a substitutions for the sandbag and complete one of the following for the run:

15/10 Calorie Assault Bike
20/15 Calorie Schwinn Bike
15/10 Calorie Row

Intermediate

“Run Train”
5 Rounds:
100 Meter Sandbag Run (50/35)
200 Meter Run
15 Burpees

Beginner

“Run Train”
3 Rounds:
100 Meter plate carry (15/10)
200 Meter Run
10 Burpees

Thursday

Warm up

:30 Seconds
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

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

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 – :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.

Ankle Stretch – :30 Seconds Each Side
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.

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

Intermediate and beginner are the same. 

Friday 

Warm up

:30 Seconds
Slow Row
Active Spidermans
Alternating Bird Dog

Medium Row
Active Samson
Hollow Hold

Fast Row
Push-up to Down Dog
Superman Hold

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.

PVC Pass Throughs – :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Lat Stretch – :30 Seconds Each Side
With PVC straight out in front of the body, athletes will drop their head and chest towards the ground the stretch the lats. Rock back and forth to find the tight spots. Right hand on top to begin, left hand for the final :30 seconds.

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
35 Weighted Sit ups 20/14
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
25 Weighted Sit ups
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
20 Weighted Sit ups
15 Pull-ups

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.  If short on rowers, stagger on opposite 4-minute intervals.

Intermediate

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
35 Weighted Sit ups 20/14
27  Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
25 Weighted Sit ups
21 K2E

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
20 Weighted Sit ups
15 ring rows

Beginner

“Lead Foot”
AMRAP 4:
18/15 Calorie Row
35 Sit ups
27 ring rows

rest 4 minutes

AMRAP 4:
15/11 Calorie Row
25 Sit ups
21 Knee tucks

rest 4 minutes

AMRAP 4:
12/8 Calorie Row
20 Sit ups
15 Jumping Pull-ups

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