WODs 8.27.18 - 8.31.18 - New Intros Start Next Week

School is back in session and people are getting back on schedule.  This is a great time to tell others about our intro classes. Use these links to invite people to the classes. Thanks in advance for your help and sharing. Jasper  - Alabaster - Hoover

Monday 

Warm up

:30 Seconds
Easy Row
Active Spidermans

Moderate Row
Active Samson

Faster Row
Push-up to Down Dog

Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges

Performed with light dumbbell. 3 repetitions per side.

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 back and forth over the toe.

Dumbbell Squat Hold – 1 Minute
Using the dumbbell 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.

Child’s Pose on Medicine Ball – 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.

“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)

With 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to accomplish that, we want to choose weights on the dumbbell snatches and wallballs that athletes are capable of completing 25+ repetitions unbroken when fresh. If short on rowers, stagger heats by three minutes.

Intermediate

“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (40/25)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Steps (24/20)

Beginner

“Lace Up”
AMRAP 13:
40 Dumbbell Snatches (25/15)
30 Wallballs (14/10)
30/20 Calorie Row
10 Burpee Box Steps (20/20)

Tuesday

Warm up

:30 Seconds
Easy Row
Easy Bike
Active Spidermans

Moderate Row
Moderate Bike
Push-up to Down Dog

Faster Row
Faster Bike
Active Samson + Air Squats

Chest Stretch – 1 Minute
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. Actively move back and forth between each side for the full minute.

Child’s Pose – :30 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.

Pigeon Pose – :45 Seconds 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.

“Down & Dirty”
For Time: 
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

There are two halves to this cardio and bodyweight workout, with no rest between them. Athletes will cut the work in half on the second part of the workout. Athletes should choose variations on the strict pull-ups and push-ups that allow them to complete the work in 1-2 sets each set. Similar to yesterday, athletes will complete their calories on the rower before moving to the two rounds of body weight movements. Once the two rounds of bodyweight movements are complete, they will move to the bike, repeating this format until the completion of the workout. If unable to assault bike, complete an equal calorie row or equal calories on another bike in its place.

Intermediate

“Down & Dirty”
For Time: 
30/21 Calorie Row
2 Rounds: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Beginner

“Down & Dirty”
For Time: 20 Min Time Cap
30/21 Calorie Row
2 Rounds: 5 Ring Rows, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Ring Rows, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Ring Rows, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Ring Rows, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Wednesday

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

“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35) 
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35) 
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35) 
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Teams will chip away at the work in today’s workout, breaking up the sandbag distance and reps on the barbell as they see fit. There are only three 400 meter sandbag runs in the workout, with rounds of barbell work sandwiched between. Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes. The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh. Team will share one barbell unless athletes plan on using different weights.

Intermediate

“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35) 
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115/75)
400 Meter Sandbag Run (50/35) 
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115/75)
400 Meter Sandbag Run (50/35) 
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115/75)

Beginner

“Fender Bender”
Teams of 3
For Time (20 Minute Cap):
400 Meter Run with WB
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (75/45)
400 Meter Run with WB
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (75/45)
400 Meter Run with WB
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (75/45)

Thursday

Warm up

Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds
Active Spidermans
Ankle Stretch
Active Samson
Pigeon Pose
Air Squats
Wide Stance Side Lunge

“2k Row”
For Time: 
Row 2,000 Meters

The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces. There is a link HERE that references predicted times based on what pace per 500m athletes choose to hold.

Friday 

:30 Seconds
Jumping Jacks
Active Spidermans
Front Rack Stretch*

Easy Single Unders
Active Samson
Squat Hold*

Quick Single Unders
Air Squats
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

*Front Rack Stretch: 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.

*Squat Hold: Assume the bottom of the squat and use the elbows to drive the knees out as the heels remain in contact with the ground.

Front Squat
3 Sets of 5

“Annie’s on the Run”
For Time: 
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Two part workout today, beginning with weightlifting and ending with a cardio twist on a classic benchmark workout. Athletes can build with each set of front squats or stay at a challenging weight across the three sets. For athletes to complete “Annie’s on the Run” as written, it is recommended that they are able to complete the set of 100 double unders in 2-3 sets maximum when fresh. As a point of reference, the first two sets are ideally completed within two minute windows, while the last three are completed in a little over a minute or less. If unable to run, complete one of the following:

250/200 Meter Row
15/10 Calorie Assault Bike
20/15 Schwinn Bike
400 Meter Bike Erg

Intermediate

Front Squat
3 Sets of 5

“Annie’s on the Run”
For Time: 
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Beginner

Front Squat
3 Sets of 5

“Annie’s on the Run”
For Time: 
100 Single Unders, 40 Sit-ups, 100 Meter Run
80  Singles Unders, 30 Sit-ups, 100 Meter Run
60  Single Unders, 20 Sit-ups, 100 Meter Run
40 Single Unders, 10 Sit-ups, 100 Meter Run
20 Single Unders, 5 Sit-ups, 100 Meter Run

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