Wods 1/7-1/11 - Don't miss out on the six week challenge!

Lot’s of excitement in Hoover over the six week challenge. (35 plus participants) MyVitality has done an excellent job with the Inbody scans and nutrition seminar. The challenge kicks off tomorrow in Hoover. Good luck everyone! It’s going to be an awesome time.

Alabaster Inbody scans are this Thursday. If you missed it in Hoover you can go test in Alabaster this Thursday night at 4:45 PM.

Monday

Warm Up

Line Drills

  • Lunge Steps

  • Spiderman

  • Samson Stretch

  • Bear Crawl

  • 20 sec bar hang

  • High Knees

  • 10 strict pull ups or ring rows

  • Butt Kicks

Barbell Warm Up

  • 5 RDLs

  • 5 Clean Pulls

  • 5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

  • 5 Power Cleans

  • 5 split jerks from catch positions

  • 5 OH Lunges(each side)

  • 5 Thrusters

  • 5 Hang Sq Cleans

  • 3 quick sets to work up to a moderate clean and jerk

Wod

"Saving Grace" 
In Teams of 3 (30 Minute Time Cap)
3 Rounds: 
60 Kipping Handstand Push-ups
20 Bar Muscle-ups

Directly Into...

30 Power Clean and Jerks (95/65)
30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Cleans and Jerks (185/135)
30 Power Cleans and Jerks (205/155)

Scaling

Int: Box modification for HSPUs, pull ups/jumping pull ups

Beg: Box mod for HSPUs or push ups, ring rows

Barbell weight should be scaled to a weight all 3 team members can accomplish. Only 1 barbell allowed per team.


Tuesday

Warm Up

Line Stretches(coaches choice)

Double under practice

Wod

“Trifecta”

For Time:

100 double unders

1 mile Row

1 mile Run


Wednesday

Warm Up

4:00 Assault Bike

Line Drills

  • PVC Pass through

  • PVC Around the worlds

  • Air Squats

  • Lunge Steps

  • Supermans

  • Hollow body rocks

Barbell Warm Up

Burgner Warm Up

Wod

Snatch Complex

E2MOM 12 Mins

1 Pause Power Snatch+ 1 Hang Squat Snatch+ 1 Full Squat Snatch

Touch and go. Do not exceed 75% of 1RM squat snatch.

Snatch catch+OHS for those who have issues catching in squat snatch.

Conditioning
For Time: 
10 Dead lifts(225/155), 15/12 Calorie Assault Bike
8 Dead Lifts(245/175), 15/12 Calorie Assault Bike
6 Dead Lifts(275/205), 15/12 Calorie Assault Bike
4 Dead Lifts(315/225), 15/12 Calorie Assault Bike
2 Dead Lifts(345/245), 15/12 Calorie Assault Bike

Scaling

Int: Subtract 20 lbs from each set of DLs

Beg: Subtract 40 lbs from each set of DLs, 12/9 on bike


Thursday

Warm Up

Line Drills

  • Punter Kicks

  • Walking 1 legged toe touch

  • Walking quad stretch

  • Spidermans

  • 20 sec bar hang

  • 20 secs kipping

  • 5 Strict pull ups/ring rows

  • Air squats

Barbell Warm Up

  • 5 Good Mornings

  • 5 back squats

  • 5 elbow rotations(each side)

  • 5 push press

  • 5 thrusters

Wod

Pause Back Squat

5 Sets of 2

8 Second Pause in Bottom. Sets: 50-53-56-59-62%

Conditioning

In this order…

3 rounds with bar(all out)

  • 5 thrusters

  • 5 ring rows

Then load barbell. WOD coach briefing. Then…

"Fran"
21-15-9:
Thrusters (95/65)
Pull-ups

Scaling

Int: 75/45, jumping pull ups/ring rows

Beg: 55/35, ring rows

The intent of this classic benchmark Girl WOD is all out effort for the duration of the workout. Go hard out of the gate and try to keep your foot on the throttle. The barbell weight should be something you can do all 21 reps in the first set unbroken when fresh. Only break work up in to sets when you absolutely have to. Be prepared for a maximum threshold push. Hang on. Get in your pain cave. And get “cozy”.


Friday

Warm Up

400m Row

20 Partner Wall balls(ball does not touch ground. pass back and forth)

10 Push Ups

10 Lunge Steps

10 Jumping Air Squats

30 Double Unders

Wod

Bench Press

4 sets of 10-12 reps.

Build to a heavy 10-12

Conditioning

"Air Walker" 
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief" (135/95)

1 Round of "The Chief":
3 Power Cleans + 6 Pushups + 9 Air Squats

Scaling

Int: 115/75 lbs on the power cleans

Beg: 18/12 cal row, singles, AHAP on cleans




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