WODs 9.17.18 - 9.21.18 - New Intros Start 10.1.18 in Hoover and 10.2.18 in Alabaster and Jasper

“Since the savage man’s body is the only instrument he knows, he employs it for a variety of purposes that, for lack of practice, ours are incapable of serving. And our industry deprives us of the force and agility that necessarily obliges him to acquire. If he had had an axe, would his wrists break such strong branches? If he had had a sling, would he throw a stone with so much force? If he had had a horse, would he run so fast? Give a civilized man time to gather all his machines around him, and undoubtedly he will easily overcome a savage man. But if you want to see an even more unequal fight, pit them against each other naked and disarmed, and you will soon realize the advantage of constantly having all of one’s forces at one’s disposal, of always being ready for any event, and of always carrying one’s entire self, as it were, with one.” (Rousseau)

If you don't make time for exercise now. You should make time for illness later.

Monday

Warm up

Rowling

Partner up athletes on an erg and have them complete 5 rounds each 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 groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Barbell Warmup + Active Stretching

:30 Seconds Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog

5 Press & Stretch

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 – 1 Minute

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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

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.

10 Mins to build to a heavy Thruster

Then

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run, 28/20 Calorie Schwinn Bike, 20/15 Calorie Assault Bike.

Intermediate

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)

Beginner

5 Rounds:

15/10 Calorie Row

10 Thrusters (45/35)

Tuesday

Warm up

:30 Seconds

Row Easy

Push-up to Down Dog

Row Medium

Active Spidermans

Row Fast

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

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 – 1 Minute

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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

10 Mins to build to a heavy single Deadlift (This is not a max)

“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

Intermediate

AMRAP 4:

3 rounds:

12 Deadlifts (75/55)

9 Hang Power Cleans (75/55)

6 Push Jerks (75/55)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (115/75)

9 Hang Power Cleans (115/75)

6 Push Jerks (115/75)

Max Calorie Row in Time Remaining

Beginner

AMRAP 4:

3 rounds:

12 Deadlifts (45/35)

9 Hang Power Cleans (45/35)

6 Push Jerks (45/35)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (65/45)

9 Hang Power Cleans (65/45)

6 Push Jerks (65/45)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (95/55)

9 Hang Power Cleans (95/55)

6 Push Jerks (95/55)

Max Calorie Row in Time Remaining

Wednesday

Warm up

:20 Seconds

Jumping Jacks

Air Squats

Single Unders

Knuckle Drags

Single Unders

Active Spidermans

Double Under Practice

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

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.

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.

Pausing Back Squat:

Build to Heavy Single (six mins)

Back Squat:

Build to Heavy Single (six mins)

followed by…

“Doubled Over”

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders

Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Back Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.

Intermediate and Beginner are the same.

Thursday

Warm up

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Kettlebell Ankle Stretch – 1:00 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.

Childs Pose on Kettlebell – 1:00

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.

“Playground”

1 Mile Run

21 Kettlebell Swings (70/53)

21 Pull Ups

800 Meter Run

15 Kettlebell Swings (70/53)

15 Pull Ups

400 Meter Run

9 Kettlebell Swings (70/53)

9 Pull Ups

Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken. Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on. If unable to run, substitute an equal distance on the rower.

Intermediate

1 Mile Run

21 Kettlebell Swings (53/35)

21 Pull Ups

800 Meter Run

15 Kettlebell Swings (53/35)

15 Pull Ups

400 Meter Run

9 Kettlebell Swings (53/35)

9 Pull Ups

Beginner

800 Meter Run

21 Kettlebell Swings (35/18)

21 Ring Rows

400 Meter Run

15 Kettlebell Swings (35/18)

15 Ring Rows

200 Meter Run

9 Kettlebell Swings (35/18)

9 Ring Rows

Friday

Warm up

30 Seconds

Active Samson

Walkouts

Active Spidermans

Down Dog with Foot Pedals

Air Squats

Knuckle Drags

Active Dive-bombers

Straight Leg Sit-ups

“Dumbbell Warmup or KB”

(completed with light dumbbells or KBs)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

“Dumb Down”

AMRAP 15:

15 Toes to Bar

12 Dumbbell or KB Reverse Lunges (50/35)

9 Dumbbell or KB Clean and Jerks (50/35) - (DO NOT DROP DBS OR KBS FROM OH)

Looking to choose a weight on the dumbbells or KBs that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with dumbbells, substitute a (115/80) barbell.

Intermediate

AMRAP 15:

15 K2E

12 Dumbbell or KB Reverse Lunges (40/25)

9 Dumbbell or KB Clean and Jerks (40/25) - (DO NOT DROP DBS OR KBS FROM OH)

Beginner

AMRAP 15:

15 Sit ups

Reverse Lunges (BW)

9 Barbell C&J (DO NOT DROP BAR FROM OH)

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