Wods 1/21-1/25 - New Beginner Classes Starting In February

No better to way to start the fitness journey than with the J19 beginner course.

New beginner classes start in Hoover on February 11th. - Register Here

New beginner classes start in Alabaster on February 12th - Register Here

Monday

Warm Up

2 rounds:

  • 400m Row

  • 20 Double Unders (40 singles)

  • 20 PVC Pass Throughs

Barbell Warm up

  • 5 good mornings

  • 5 snatch grip RDLs

  • 5 snatch grip push press

  • 5 OH squats

  • 5 hang power snatches

  • Repeat above

Wod

Power Snatch

A.On the Minute x 3 (50-55-60):

*Halting Power Snatch

B. On the Minute x 7 (build to heavy)

Power Snatch

*3 Halts (Just off Floor, Knee Level, Pockets)

"Double Date" 
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Scaling

Int: 75/55 barbell, 90 singles

Beg: 55/45 barbell, 75 singles



Tuesday

Warm Up

Line Drills

  • 5 x down-n-back(run inside gym)

  • Inch Worms (half way)

  • Crab Crawl (half way)

  • Punter Kicks

  • High Knees

  • Butt Kicks

Mobility

  • Pigeon Pose (1 min each leg)

  • Frog Pose (1 min)

  • Supine Twist (1 min each side)

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Split Jerks

Warm up shoulders for hanging movements. Then…

Wod

"Chain Reaction" 
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (135/95)
9 Push Jerks (135/95)

Scaling

Int: Jumping Pull ups+knee raises+Jumping C2B Pull ups, 115/75 barbell

Beg: Ring rows+ med ball sit ups+10 second active bar hang, 95/55 barbell



Wednesday

Warm Up

Line Drills

To the rack. Warm up BS. Then…

Wod

Back Squat

10 mins to complete:
3 Sets of 2

1 Set at Each Percentage: 83-85-87% of 1RM BS

Conditioning

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs (20/14) 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14) 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14) 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Scaling

Int:

  • 40/30/15 wall ball buy in

  • 165/115, 205/135, 255/165 DL

Beg:

  • 30/25/10 wall ball buy in

  • AHAP while keeping sound mechanics on DL



Thursday

Warm Up

2 laps around perimeter of gym

  • 10 Air squats

2 laps

  • 10 sec handstand hold

2 laps

  • 10 push ups

2 laps

  • 10 sec handstand hold

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Power Jerks

Wod

Dumbbell Snatches
AMRAP in 7 mins:
10 Strict HSPU + 10 Dumbbell Snatches (50/35 lb db, alternating)
8 Strict HSPU + 8 Dumbbell Snatches
6 Strict HSPU +6 Dumbbell Snatches
4 Strict HSPU + 4 Dumbbell Snatches
2 Strict HSPU + 2 Dumbbell Snatches

Scaling

Use box for HSPU assistance or Tripod HSPUs, AHAP for dumbbell snatches

Conditioning

AMRAP 3 Mins:

Clean and Jerks (95/65)

Rest 2 min

AMRAP 2 Mins:

Clean and Jerks (115/85)

Rest 1 min

AMRAP 1 Min

Clean and Jerks (135/95)

Score is total reps

Scaling

Int: subtract 20 lbs off prescribed weight

Beg: subtract 40 lbs off prescribed weight



Friday

Warm Up

Coaches Creative

Wod

"Sea Legs"
In a 15 Minute Window: 
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Scaling

Int: 115/75 on barbell

Beg: 21/15 cal row, box step overs, 95/55 on barbell

Hoover - February 11thAlabaster - February 12th.png









Wods 1/14-1/18

Six week challenges are off and running! Looking forward to seeing some amazing transformations! Remember that Mealfit is a great option to help you hit those macros. Order by noon on Sunday and pick up in Hoover around 4:00 PM on Monday. Use code 2019 to save 20% on your first order. Excellent food. Check it out and order at Mealfit.co Looking forward to another great week!

Monday

Warm Up

:30 secs each

  • Jumping Jacks

  • Jumping Jills -arms swing forward and up instead of out to side and up

  • Spierman walk

  • Air Squats w/ pause

  • Downward dog

  • Good Mornings

  • Arm Circles Forward

  • Arm Circles Back

Barbell Warm Up

  • 5 Good Mornings

  • 5 elbow rotations(each side)

  • 5 back squats

  • 10 second break

  • 5 snatch grip push press

  • 5 OHS

  • 5 Snatch Balance

  • 10 second break

  • 5 muscle snatch

  • 5 hang power snatch

  • 5 hang squat snatch


Wod

Snatch Complex
8 Sets:
Power Snatch + Snatch Balance + *High Hang Pause Snatch

50-53-56-59-62-65x3

*2sec pause after sending hips back

"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

12 min time cap. If not completed in cap, score is +1 second for every rep not completed

Scaling

Int: 135/95

Beg: 115/75 or heaviest possible


Tuesday

Warm Up

100m run

20 air squats

100m row

20 sec bar hang

100m run

20 push ups

100m run

10 downward dogs

then, warm up db lunges to workout weight

Wod

Gymnastics Conditioning

On the 2:00 x 5 Rounds
10 Kipping Handstand Push-ups 
50' Front Rack Dumbbell Lunge (50/35)

Score is rounds completed. 1 point for every 5 ft on Lunge

Scale this this with handstand negatives, box mod for HSPUs, or tripod HSPUs.

Beginners may do regular push ups if unsuccessful on other modifications.

Aerobic Capacity

"Fuller Circle"
For Time: 
75/50 Calorie Assault Bike
125 Double-Unders
2000 Meter Row
150 Double-Unders
75/50 Calorie Assault Bike

Beg: 50/25 cal on bike, 125 singles, 1000m row, 150 singles, 50/25 cal on bike


Wednesday

Warm Up

Line Drills

  • 200m row

  • 10 air squats

  • 10 jumping jacks

  • 10 jumping jills

  • 10 punter kicks

  • 20 sec bar hang

  • 20 secs of bar kips

  • 10 strict pull ups or ring rows

Mobility

  • :30 secs at bottom of squat. knees pressed out x 2

  • 1:00 half pigeon pose each leg

Wod

Weightlifting

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

Build to heavy

Conditioning

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups 
10 Front Squats (165/110)
10 Barbell Facing Burpees

Scaling

Int: regular pull ups/jumping pull ups/ ring rows, 135/80 lb barbell

Beg: ring rows/ pull up negatives, 115/55 lb barbell

Thursday

Warm Up

2 Rounds

  • 200m run

  • 20 sec Bar hangs

  • YTWs w/ 5(men) or 2.5(women) lb plate

  • 10 push ups

  • 10 air squats

Wod

Skill Development Day

Ring Skills
Max Ring Muscle-Ups

Once you drop, your reps are finished. You may repeat for a better score if desired.

Scale this movement according to individual skill level. If you don’t have Ring MUs then do Bar MUs, C2B pull ups, pull ups, and so on. If you don’t have a pull up yet, do active bar hang at the bottom for as long as possible. Knuckles should be ON TOP of the bar with shoulders active. NOT A LAZY HANG!! 30 seconds is the goal. Then, chin above bar pull up position, with a 30 second hang goal. Then, do ME ring rows.

Gymnastic Skills Conditioning
AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk

  • 1 rnd of Strict Cindy= 5 strict pull ups, 10 push ups, 15 air squats

Scaling

Int: Jumping pull ups/ring rows, :30 sec handstand hold in place of walk

Beg: Ring Rows, bear crawl in place of handstand walk

Friday

Warm Up

Coaches Creative. Opening Coach(or location’s head coach) will develop warm up based off of the wod. This will become a Friday regular. Have fun with it!

Wod

"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

Rest 2 Minutes

Scaling

Int: None

Beg: 20 reps on all movements each round, 55/35 barbell, 20/15 cal row, adjust wall ball weight so athlete can get full depth AND hit target. 9 ft target for male and female athletes.



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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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Wods 12/31-1/4 - Get Registered For The J19 New You Challenge

Happy New Year!!!!! Can’t wait to crush it!

The 2019 Six week challenge schedule for Hoover and Alabaster. This is for all of our members. Incredible way to kick off the year together. Grab yourself a team of three. Don’t miss out. Register for Hoover by clicking here. Register for Alabaster by clicking here.

Hoover

January 2nd InBody Composition Testing at J19 Hoover 4:30-6:30 PM - Link For More Details

January 5th Challenge Seminar. This is where we will discuss all the details of how the challenge works. This seminar will be led by our designated dietician and nutrition coach. - Link For More Details

January 7th Challenge Starts. - Link for More Details.

Alabaster - Inbody Jan 10th . Seminar Jan 12th , Challenge Starts Jan 15th

Monday Schedule

Hoover - 9 AM Only

Alabaster - Regular Schedule with no 6:15 PM

Jasper - 9 AM Open Gym

Tuesday - All locations are closed

Wednesday and rest of week are regular schedule.

Monday

Warm Up

w/ partner (alternating)

:30 Secs Bike

  • YTW’s

:30 Secs Bike

  • Spidermans(alt)

:30 Secs Bike

  • Active Bar Hang

:30 Secs Bike

  • Burpees

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 elbow rotations

  • 5 Back squat w/ pause

  • 5 strict press w/ pause at top

  • 5 Front Squats

  • 5 Hang squat cleans

Wod

Back Squat

Build to a 20 rep max

"Powerpuff"
For Time: 
30 Toes to Bar 
400 Meter Run 
15 Power Cleans (175/115)
800 Meter Run 
15 Power Cleans (175/115)
400 Meter Run 
30 Toes to Bar

Scaling

Int: Knee Raises, 135/85 cleans

Beg: Knee Raises/sit ups, 200m/400m runs, 95/55 cleans

Tuesday

Happy New Year!


Wednesday

Warm Up

500m Row

Line Drills

  • PVC Pass Throughs

  • PVC Around the worlds

  • PVC Good Mornings

  • Butt Kicks

  • High Knees

  • Spiderman crawl

  • Samson Stretch

Wod

Bench Press

12-15 reps @ 75% (10 rep max)

  • ME Push Ups

10-12 reps @ 80%

  • ME Push Ups

8-10 reps @ 85%

  • ME Push Ups

“Off The Wall”

For time:
40 Wall Ball Shots (20/14)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Scaling

Int: jumping pull ups/ ring rows

Beg: 14/10 lb wall ball, ring rows, start at 30 wall balls


Thursday

Warm Up

2 mins on Bike- increasing intensity

Then…

  • Samson Stretch

  • Spiderman Walk

  • Air Squats w/ pause at bottom

  • Bear Crawl

  • Punter Kicks

  • High Knees

  • 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

Wod

Squat Clean Complex
On the 90 Seconds x 5: 
Power Clean + Hang Squat Clean + Squat Clean

*Build to a moderate weight. Touch and go throughout complex

Conditioning

"Clean Sheet"
AMRAP 3: 
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3: 
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3: 
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

Scaling

Int: 75/55; 95/80; 115/95

Beg: 8/5 Cals on bike, 55/35; 75/55;95/75, only increase weight if mechanics allow


Friday

Warm Up

3 mins on Rower

Then…

  • 10 PVC Pass throughs

  • 10 PVC OHS

  • 10 PVC Around the worlds (5 each direction)

  • 10 PVC Snatch balance

  • YTWs

  • Banded Shoulder extractions(Coaches choice)

  • 20 sec bar hang x 2

  • 10 Air squats

  • 10 burpees

Warm up to light snatch weight. Then…

Wod

"Over and Out"
For Time: 
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

5 min rest. Then…

Row Conditioning

For time:
Males: 
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females: 
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

Scaling for “Over and Out”

Adjust snatch weight to weight you can complete 20 unbroken power snatches when fresh

Catch then squat only allowed for scaling athletes in the squat snatch section. Rx MUST catch weight in the bottom of squat

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Wod 12/24-12/28 - Modified Schedule

Merry Christmas everyone!

Hoover - Monday Closed , Tuesday Closed, Wednesday 8:30 AM and 4:30 PM, Thursday Regular, Friday Regular

Alabaster - Monday 9:00 AM , Tuesday Closed, Wednesday 8:30 AM and 5:15 PM , Thursday Regular, Friday Regular.

Jasper - Monday Closed, Tuesday Closed, Wednesday Regular, Thursday Regular, Friday Regular.

Monday

Warm Up

W/ Partner 0:00-4:00

:30 Secs Bike

  • YTW’s

:30 Secs Bike

  • Spidermans(alt)

:30 Secs Bike

  • Active Bar Hang

:30 Secs Bike

  • Burpees

Barbell Warm Up 4:00-8:00

  • 5 Good Mornings

  • 5 Back Squats

  • 5 OH Squats

  • 5 Snatch Balance

  • 5 Muscle Snatch

  • 5 Front Squats

  • 5 Hang Cleans

Take 5 mins to warm up snatch and clean to WOD weight 8:00-13:00

Wod

Conditioning 13:00-60:00

Three Wise Men”

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall Balls (20/14 lbs)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Scaling

Int: 95/65 lb Barbell

Beg: 75/35 Lb Barbell, ring rows, box step overs, 10/6 lb wall balls

Tuesday

Eat, drink, and be merry! Merry Christmas J1:9 Fitness!

Wednesday

Warm Up

Line Drills 0:00-4:00

  • Spidermans

  • Lunges

  • Samson Stretch

  • High Knee Karaoke

  • Side Shuffle(both ways)

  • Air Squats

Barbell Warm Up 4:00-7:00

  • 5 Snatch Grip RDLs

  • 5 Snatch Pulls

  • 5 Shrug Snatches(Shrug, shrug, sq snatch=1 rep)

  • 5 Power Snatches

  • 5 OH Lunges(each side)

  • 5 OH Squats

  • 5 Hang Sq Snatches

Wod

Weightlifting

7:00-10:00 to warm up snatch weight. Then…

3 Rounds for total reps 10:00-25:00
In a :20 Second Window: Max Power Snatches (115/80)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds 
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20

Scaling

Int: 95/65, 115/80, 135/95

Beg: 75/35

Then…

25:00-60:00

10 Squat Cleans (60%) + 20' Handstand Walk 
8 Squat Cleans (68%) + 40' Handstand Walk 
6 Squat Cleans (75%) + 60' Handstand Walk 
4 Squat Cleans (83%) + 80' Handstand Walk 
2 Squat Cleans (90%) + 100' Handstand Walk

Scaling

Sub handstand holds on wall or box for handstand walk.(i.e, 20 secs=20 ft)

This workout is for quality. No score on it. Focus on mechanics and catching the clean at the bottom of your squat. Shoot for touch and go, but resetting after each rep is acceptable. If you can’t handstand hold for the given time unbroken, accumulate total seconds before moving forward.

Extra work

4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter Squats (Each Side)
2x50: GHD Sit-Ups

Thursday

Warm Up

w/ Partner 0:00-4:00

  • :30 on assault bike

    -Samson Stretch

  • :30 on assault bike

    -spidermans

  • :30 on assault bike

    -bar hang

  • :30 on assault bike

    -bar kips

4:00-8:00

4 sets of 30 double unders or du attempts for 2 mins then single unders for 2 mins

Wod

Gymnastic Conditioning 8:00-20:00
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest 1:00 Between Rounds

Scaling

If you don’t have ring mu’s, sub bar mu’s. If you don’t have bar mu’s sub c2b pull ups, regular pull ups, or ring rows based on athlete’s ability. Sub 2x single unders for dubs
Conditioning 20:00-60:00

"Belly Flop"
21-15-9:
Box Jump Overs (24/20) 
Power Cleans (115/80) 
Chest to Bar Pull-ups 
Front Squats (115/80) 
Lateral Barbell Burpees
Push Jerks (115/80)

Scaling

Int: 95/60 lb barbell, regular pull ups

Beg: 75/45 lb barbell, ring rows

Friday

Warm Up

Row for meters 0:00-4:00

Line Drills 4:00-10:00

  • High Knees

  • Butt Kicks

  • Side Shuffle(both ways)

  • Crab Crawl

  • Spiderman crawl

  • 10 Push Ups

  • 10 Sit Ups

Barbell Warm Up

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

Wod

Weightlifting 10:00-20:00

5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Build to a moderate weight

Conditioning 20:00-60:00

"Dead Arm" 
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Scaling

Int: add abmats to decrease depth for HSPUs as needed or use box for assistance

Beg: Push ups, use 45/35 lb bar for OH Squats, DL weight stays as perscribed

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Wods 12/17-12/21

Thank you to everyone that participated in our 7th Annual Grinch Games. It was an awesome time. The best Grinch wod of all time!

Looking forward to an awesome week!

Monday

Warm Up

Line Drills- 0:00-5:00

  • Lunge Steps

  • 10 Push Ups

  • Spidermans

  • Air Squats

  • Samson Stretch

Barbell Warm Up- 5:00-10:00

  • 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

Wod

Weightlifting 10:00-25:00

15 Mins To Build to a Heavy:

2 Squat Cleans + 1 Split Jerk

Not touch and go on the cleans. Reset after each rep. Split Jerk after 2nd Clean.

Conditioning 25:00-60:00

“Dumbbell Freddy Krueger"
21-15-9: 
Dumbbell Power Snatch (70/50) Do not drop the dumbbell from OH
Burpees

Scaling

int: 50/35 DB

Beg: AHAP DB

**Use KB if no 70lb DB Available

Tuesday

Warm Up

  • 400m Run 0:00-3:00

  • “Roxanne” w/ Burpees 3:00-7:00

  • 10 PVC Pass Throughs 7:00-8:00

  • 10 Thrusters w Bar 8:00-10:00

Wod

Conditioning

“Iron Mile” 10:00-40:00
For Time:
30 Power Snatches (75/55) 
800 Meter Run
60 Thrusters (75/55) 
800 Meter Run
30 Power Snatches (75/55)

Scaling

Int: 65/45 -women’s weight use 15 lb bar+plates

Beg: 20 pwr snatch, 400m runs, 40 thrusters, 45/35 lb bar, low hang snatches

Directly in to…

Cool Down-Mobility 40:00-60:00

  • Couch Stretch 1:00 each leg

  • Child Pose 1:00

  • Lizard Pose 1:00 each leg

  • Saddle Pose 1:00

  • Rebound 1:00

Then put equipment up

Wednesday

Warm Up

w/ Partner 0:00-4:00

  • :30 on assault bike

    -Samson Stretch

  • :30 on assault bike

    -spidermans

  • :30 on assault bike

    -push ups

  • :30 on assault bike

    -Air Squats

4 min amrap 4:00-8:00

  • 5 sit ups

  • 5 Pull Ups

  • 5 Power cleans w bar

Wod

Weightlifting 8:00-23:00

  1. 4 x 12-15 Bench Press @ 88% 10RM

  2. ME Ring Rows

Conditioning 23:00-60:00

"Crash Course" 
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups 
15 Chest to Bar Pull-ups 
9 Power Cleans (100/70)

Scaling

Int: 21/12 cal assault bike, med ball sit ups, pull ups, 85/ 50 pwr cleans

Beg: 15/8 cal assault bike, sit ups, ring rows, 55/35 pwr cleans

Thursday

Warm Up

Active warmup 0:00-3:00

“Bring Sally Up”

Barbell Warmup 3:00-7:00

  • 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

Wod

Weightlifting 7:00-19:00

3 Rounds (12:00 Cap)
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 185/135
Round 2: 155/105
Round 3: 135/95

Scaling

Int: 165/115; 135/85; 115/75

Beg: AHAP keeping sound mechanics. Your coach will assist in determining weight.

Conditioning 19:00-60:00

"Play Ball" 
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Scaling

Int: 95/65 pwr snatches

Beg: 55/35 pwr snatches (use training bars so weights can start from ground), box step overs, 14/10 or 6 lb wall ball.

Friday

Warm Up

400m Run 0:00-4:00

Line Drills 4:00-12:00

  • Down Dog to spiderman x 8

  • Air Squats x 10

  • Punter Kicks x 10

  • Inch Worms x 10

  • Dynamic Squat Stretch x 10(grab toes in squat, bring hips all the way up)

  • Wringing out the towel x 10

  • Child Pose with side to side reach

  • Side to side toe touch

  • Standing calf and hamstring stretch

Wod

Conditioning 12:00-35:00

"Joker"
For Time: 
1-2-3-4-5-6-7-8-9-10: Toes to Bar 
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Scaling

Int: 1 sec pause L-Sit holds, 205/135

Beg: Sit Ups, AHAP keeping sound mechanics

Cool Down-Mobility 35:00-60:00

  • Dragon Pose 1:30 each side

  • Child Pose 2:00

  • Saddle Pose 1:30

  • Down Dog 1:00

  • Frog Pose 1:30

  • Rebound



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Wods 12/10-12/14 - Grinch Games This Saturday at Hoover - All Welcome!

This coming Saturday will be our 7th Annual Grinch Games Christmas get together in Hoover. All are welcome! Wear your favorite Christmas gear! We will have a professional photographer onsite. If you still need to register click here!

Monday

Warm Up

:30 Secs W/ Partner(2 sets)

Easy Row

  • Squat hold pushing knees out

Moderate Row

  • Spiderman Hold

Fast Row

  • Front Rack Stretch

Barbell Warm Up

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

Wod

Weightlifting

Warm up to 70% of 1RM FS in 3 quick sets. Then…

Stamina Squatting (Final Week) 
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Conditioning

"Jump Start" 
For Time: 
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar 
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Scaling

Int: 180 singles, 35/20 Dumbbell, 1 Sec pause w/ L sit(feet parallel, hold 1 sec=1 rep)

Beg: 60 singles, 20/15 Dumbbell, sit ups, 18/10 Cal Row

Tuesday

Warm Up

4 Mins on Bike or Rower(Rower only if short on bikes)

  • Increase intensity every minute, maintaining steady RPMs(or 500m split time) throughout each minute.

Barbell Warm Up

  • 5 Muscle Snatches

  • 5 hang snatches

  • 5 snatch grip Push Press(2 sec pause at top, push shoulders to ears, armpits forward!)

  • 5 Snatch Grip Dead Lifts

  • 5 Snatch Balance

3 min AMRAP

  • 2 Burpees

  • 4 box jumps/step ups

  • 8 DB Front Squats(lighter weight than wod)

Go hard on this warm up. Get your heart rate up.

Wod

Weightlifting

10-12 mins to complete…

5x 2 muscle snatch into overhead squat @ 56% of 1RM Squat Snatch

3x2 Snatch Pulls @ 105% of 1RM Squat snatch

-Have all weights ready at start

- Beginners work with 15 or 35 lb bar ONLY. On muscle snatches, start from hang position 2” above knee. On pulls, focus on keeping the bar close to your body throughout the movement by throwing elbows out and up. (think scarecrow) Pull from 2” above knee.

Conditioning

"Rugrats" 
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

-Score is the athletes slowest round. If you don’t complete the full round in 4:00, +1 sec penalty on total time for each rep missed. So if the clock hits 4:00 and you have 15 cal on the bike left to complete, your score is 4:15. If your rounds are 2:50, 3:08, 2:45, 4:15, and 3:45. Your score is 4:15.

**Please be mindful on your box jumps. Busted shins will not help your score.

Scaling

Int: 35/20 Dumbbell

Beg: 20” box step ups, 10 reps on FS w/ 20/15 lb Dumbbell, 10/8 Assault Bike Cals

Wednesday

Warm Up

Line Drills

  • Perimeter pee Lunge, Lunge

  • High Knee Karaoke(Both ways)

  • Butt Kicks

  • High Knees

  • Walk Outs, 5/4/3/2/1 push ups

Barbell Warmup

  • 5 Good Mornings

  • 5 back squats

  • 5 Stiff-Leg DL

  • 5 Hang Cleans

  • Push Press

Wod

Weightlifting

Super sets of

  1. 4x10 of Dumbbell Bench press- ahap

  2. 3xME weighted push ups. Have partner place a weight on your back for extra resistance if desired.

    -ME burnout reps on set #4 of Bench. No push ups after last set of DB bench. Score will be ME burnout reps.

Conditioning

‘Down Time’

AMRAP 7: 
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Scaling

Int and Beg athletes should choose a weight they can move rapidly through reps with little rest.

This workout is intended to be a sprint work out from start to finish. Challenge your threshold here and grab as many reps as possible. Do not allow yourself much rest time. Have a game plan going in and try to stick with it all the way through. This is a classic Open style workout. Let’s get that engine primed for late February.

Thursday

Warm Up

Gymnastics Conditioning (Scored Warmup)

5 Rounds in a :90 Sec window

  • 20/15 Cal Row

  • ME HSPUs

  • Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Scaling

Int athletes should either add ab mats or use box to accomplish HSPU.

Beg: 10/8 cal row. ME handstand hold or push ups.

Wod Prep Warmup

2 rounds

  • 5 wallballs(wod standards)

  • 5 SDHP(bar)

  • 5 Box jumps/step ups

  • 5 Push Press(bar)

  • 5 cal row

Wod

Conditioning

"Sore Eyes" 
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Scaling

Int: None

Beg: 14/10 to a 9ft target for wall balls, 20” box step ups, 45/35/15 lb on all barbell movements. 14/8 cal row

Friday

Warmup

6 Mins on Bike or Rower(Rower only if short on bikes)

  • Increase intensity every minute, maintaining steady RPMs(or 500m split time) throughout each minute.

Line Drills

  • High Knees

  • Butt Kicks

  • Side Shuffle(both ways)

  • Crab Crawl

  • Spiderman crawl

  • 10 Push Ups

  • 10 Sit Ups

Barbell Warm Up

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

Wod

Weightlifting

Warm up to 85% IRM FS in 3 quick sets. Then…

Stamina Squatting (Final Week) 
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Conditioning

10 Rounds for time of:

  • 15/12 Cal Assault Bike

  • 6 Turkish Get-Ups 53/35 KB/DB

Scaling

-Rx/Int: Only use rower if no bike is available

Int: 35/26 KB/DB

Beg: 10/8 cal bike or row, AHAP on the KB/DB

For most, the Turkish get-up will be a new movement. Find the weight that you can handle safely. This movement is very taxing on your core and shoulders when done properly, especially as the reps get higher. Stay engaged throughout the entire movement and keep constant focus on the kettle bell. Literally, never take your eyes off of it. Here is a link for you to familiarize yourself with the movement. Your coaches will also demonstrate the movement in each class. KB or DB may be used.

https://youtu.be/-_zTytmHM94


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Wods 12/3-12/7 - Grinch Games Registration Will Close Friday

Happy December!! Looking forward to getting everyone together for Grinch Games. We will close registration this Friday. Click here to join in on the fun!

Monday

Warm Up

Dynamic Line Drills

  • 100m Run

  • 10 Jumping lunges

  • 100m Run

  • 10 Air Squats

  • 100m Run

  • 10 Push Ups

  • 100m Run

  • 10 Jumping Jacks

Mobility

Sternum stretch

:20 on/:20 off x 3

Laying over either a medicine ball or a foam roller, feet flat on the floor, send your shoulders back as far as you can while also pushing your hips towards the ground. You should feel tension in your thoracic spine as well as opening your upper chest and shoulders. For extra stretch, grasp a barbell that’s lying on the floor over your head.

Hip Extraction

1:00 Each Leg

With resistance band of your choice, tie 1 end to post on rig. Step through open end and put band as far in hip crease as possible. Take a giant step backwards and put your knee on the ground that has the band on it. Allow resistance to pull your hips forward. Swap legs after a minute.

Ankle Stretch – :30 Seconds Each Leg

With resistance band, step one foot forward into a lunge. Keeping the heel on the ground, lean the body weight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Barbell Warm Up

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

Take 3 sets to work to your FS workout weight. Then…

Wod

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 67% of 1RM Front Squat (For Both Lifts)

Conditioning
AMRAP 3: 
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

Scaling

Int: 85/55, 100/70, 120/85, 130/95

Beg: 45/35 for all sets, Burpee erg step overs

Tuesday

Warm Up

Line Drills

  • Lunges

  • Active Spiderman

  • Samson Stretch

  • Bear Crawl

  • Burpee Broad Jump

Dumbbell Warm Up(w/ 2 dbs)

2 sets of:

  • 5 Strict press

  • 5 Front Squats

  • 5 1 leg DL each leg

  • 10 Floor presses

  • 10 db push ups

Wod

Weightlifting

Warm up to workout weight with 3 quick sets. Then…

Three sets of:
Bench Press x 10 reps @ 92-93% of last weeks 10-RM
Rest 2 minutes

Conditioning

EMOM 16 minutes:
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 5 Devils Presses (50/35 lb DBs)

Immediately followed by…

Three rounds for time of:
15/10 Calorie Assault Bike
5 Devils Press (50/35 lb DBs)

*Devil’s Press is a Dumbbell Burpee Ground to Overhead

Scaling

Int: 40/25lb DBs

Beg: 35/15lb DBs, 12/8 assault bike cal


Wednesday

Warm Up

Dynamic Drills

  • 400m Row

  • PVC Pass Through lunges

  • Spiderman Crawl

  • Samson Stretch

  • Burpee Broad Jumps

  • Air Squats

Barbell Warmup

  • 5 OHS Squats

  • 5 snatch grip push press

  • 5 Elbow Rotations

  • 5 Good Mornings

  • 5 snatch balance

  • 5 Stiff-legged dead lifts

Wod

Weightlifting

E2MOM 14

2 Snatch Balance + 1 Hang Snatch + OHS

  • Use 70% of 1RM Squat Snatch from 11/26

  • Beginners should use 50% of 1RM or bar

Conditioning

Clean House”

5 Rounds: 
AMRAP 4: 
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (115/80)

2 Minutes Rest Between

-1 rnd Cindy= 5 pull ups, 10 push ups, 15 air squats

Scaling

Int: 95/65 lb snatch

Beg: 3 rounds,200m run, ring rows, knee push ups, 75/55 lb snatch

Thursday

Warm Up

Line Drills

5 Minute Bike 
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 with pause at bottom

Barbell Warmup

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

Mobility

Sternum stretch

:20 on/:20 off x 3

Laying over either a medicine ball or a foam roller, feet flat on the floor, send your shoulders back as far as you can while also pushing your hips towards the ground. You should feel tension in your thoracic spine as well as opening your upper chest and shoulders. For extra stretch, grasp a barbell that’s lying on the floor over your head.

Hip Extraction

1:00 Each Leg

With resistance band of your choice, tie 1 end to post on rig. Step through open end and put band as far in hip crease as possible. Take a giant step backwards and put your knee on the ground that has the band on it. Allow resistance to pull your hips forward. Swap legs after a minute.

Ankle Stretch – :30 Seconds Each Leg

With resistance band, step one foot forward into a lunge. Keeping the heel on the ground, lean the body weight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Take 3 quick sets to work to your FS workout weight. Then…

Wod

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squats
Even Minutes: 3 Back Squats
Barbell loaded at 82% of 1RM Front Squat (For Both Lifts)

Conditioning

"Criss Cross"
AMRAP 15:
30 Double Unders 
15 Squat Cleans (115/80)
30 Double Unders 
15 Toes to Bar

Scaling

Int: 95/65 lb squat clean, L sit w 1/2 sec pause, singles x 2

Beg: 75/55 lb squat clean, sit ups, singles x 2

Friday

Warm Up

Dynamic Warm Up

  • 3 mins on assault bike

  • 10 Banded Good Mornings

  • 10 push ups

  • Punter Kicks

  • High Knees

  • But Kicks

Barbell Warm Up

  • 5 stiff legged Dead lifts

  • 5 good mornings

  • 5 back squats

  • 5 dead lifts

Work up to workout dead lift weight. Then…

Wod

Conditioning

“Diane”

21-15-9

  • Deadlifts 225/155

  • Handstand push ups

Scaling: Int- 205/135, assisted HSPU; beg- 135/95, push ups

Rest 2 Minutes. Then…

15-12-9

  • Deadlifts 205/135

  • 50 ft Handstand walk between sets

Scaling: Int- 185/155, :45 sec handstand holds between sets; beg- 135/95, :45 sec plank hold between sets.


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Wods 11/26-11/30 - Register For Grinch Games - December 15th

Hope everyone had a great Thanksgiving! Such a great time of year with friends and family.

Grinch Games is coming up soon. We’ve had a blast getting everyone together for this event each year since we started. We hope that everyone will participate! The event is for everyone regardless of your experience or skill level. If you have any questions please ask your coaches. Cost is $40 with long sleeve shirt and $20 w/o a shirt. GG will last form 8:30 AM until 12:30 PM. Click here to register.

Monday

Warm Up

Line Drills

  • Lunges

  • Active Spiderman

  • Samson Stretch

  • Bear Crawl

  • Burpee Broad Jump

Circuit Warmup

3 Rounds

  • 5 push ups

  • 5 Burpees

  • 5 Hang Squat Cleans(Bar)

  • 5 Box Steps Ups

WOD

Weightlifting

15 mins to establish a 10 rep max bench press

Then…

2 Sets of:

  • Bench Press x 10 Reps @ 90% of est. 10 rep max

  • 1:00 Rest

Conditioning

Five rounds for time of:
9 Bar-Facing Burpees
7 Hang Squat Cleans (155/105 lbs)
5 Box Jumps (30”/24”)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

Scaling

  • Int: 135/95, 24”/20”

  • Beg: 95/55, Adjust box jump/step up height according to athlete

Tuesday

Warm Up

Dynamic Drills

  • PVC Pass Throughs

  • Spiderman Crawl

  • Samson Stretch

  • Burpee Broad Jumps

  • Air Squats

Barbell Warmup

  • 5 Back Squats

  • 5 push press

  • 5 Elbow Rotations

  • 5 Good Mornings

  • 5 front squats

  • 5 Stiff-legged dead lifts


Couch Stretch – 1:00 Each Leg 

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.

Medicine Ball Squat Hold – 1 Minute

Using the medicine ball to drive 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.

WOD

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 64% of 1RM Front Squat (For Both Lifts)

Conditioning

For time…

Three rounds of:
10 Deadlifts (185/135 lbs)
10 Bar Muscle-Ups

Immediately followed by. . .

Complete rounds of 30, 20 and 10 reps for of:
Wall Ball Shot (20/14 lbs)
Toes-to-Bar

Scaling

  • Int: 155/115, C2B Pull Ups

  • Beg: 115/75, 2 ring row+2 box dips, 14/10lb wall ball, knee raises

Wednesday

Warm Up

Dynamic Line Drills

  • 400m Run

  • side shuffle(both ways)

  • high knees

  • butt kicks

  • Bear Crawl

  • 200m Run

Mobility

1:00 Child Pose

On hands and knees, send butt back to your heels keeping your hands in place. Bring your chest as low to the ground as you can and hold for 1 min.

1:00 Lizard Pose(each leg)

From plank position, place your foot even with your hand (on same side) and send your chest as close to the ground as you can.

:30 Wide Stance Toe Touch(each side)

Stand with your feet wide. Reach for your ankle.

Barbell Warm Up

  • Bergener Warm Up

Wod

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch+OHS

*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%

Conditioning

12 Min AMRAP

Teams of 2

  • 15/12 Cal Assault Bike

  • ME Burpees

At 3,2,1 go partner 1 will bike 15/12 calories as partner 2 does max effort burpees. When partner 1 finishes the calories on the bike, they switch. Score is total number of burpees.

Scaling

  • Int: None

  • Beg: 12/8 calories

Thursday

Warm Up

:30 Secs

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

BARBELL WARMUP

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

Mobility

Couch Stretch – 1:00 Each Leg 

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.

Medicine Ball Squat Hold – 1 Minute

Using the medicine ball to drive 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.

Wod

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squats
Even Minutes: 3 Back Squats
Barbell loaded at 76% of 1RM Front Squat (For Both Lifts)

If you completed your 76% last week, add 5 lbs to your load

Conditioning

“Full Count” 
21-18-15-12-9: 
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set: 
200 Meter Wreckbag Run (50/35)

Friday

Warm Up

Line Drills

Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Toe Walk 
Heel Walk 
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

Mobility

Couch Stretch – 1:30 Each Leg 

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.

With lighter weight

1 Round

10 Deadlifts 
10 Abmat Sit-ups

Workout weight

1 Round

5 Deadlifts 
10 Abmat Sit-ups

Then…

“Undead”

5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups

Weights on the deadlift barbell should be something that athletes could complete in 1-2 sets each round.

Int: 135/95; Beg 115/75 and 15 abmat sit-ups

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Wods 11/19-11/23 - Modified Hours This Week

Happy Thanksgiving week everyone! Such a great time of year to be with family and friends! We are thankful for all the relationships that have been developed at J19 over the years. Our claim to fame is our amazing community of people!

Our Christmas get together will be Grinch Games coming up on December 15th. This event is for everyone- regardless if you are brand new to the gym or if you have been a member for eight years. This will be our seventh consecutive year! It’s always a great time and something that you do not want to miss.

Monday - Regular Class Schedule

Warm Up

400m Row at a slow building, gradual pace.

Dynamic Drills

  1. PVC Pass Throughs

  2. Spiderman Crawl

  3. Samson Stretch

  4. Burpee Broad Jumps

  5. Air Squats

Barbell Warmup

10 Back Squats

10 snatch grip push press

10 Elbow Rotations

5 Good Mornings

5 snatch Balance

3 Power Snatches w/ bar

3 Squat Snatch w/ bar

Then…

1RM Squat Snatch

15 mins to build to 1RM Squat Snatch

Scale this with power snatch+OHS as low as possible. No press outs at top of lift. If it looks more like a push press than a snatch, its a failed rep.

Beginners should work with a very light weight, focusing on mechanics of the power snatch and OHS mobility.

Then…

“Randy”

75 power snatches for time

Rx: 75/55; Int: 65/45; Beg: 40 reps 45/35 hang snatch

*DO NOT DROP BARBELLS FROM OVERHEAD. 5 BURPEES PENALTY DUE IMMEDIATELY FOR DROPPING BARBELL FROM OH.*


Tuesday - Regular Class Schedule

Warm Up

:30 Secs

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

Barbell Warmup

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

Couch Stretch – 1:00 Each Leg 

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.

Medicine Ball Squat Hold – 1 Minute

Using the medicine ball to drive 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.

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 61% of 1RM Front Squat (For Both Lifts)

Intermediate and beginners should focus on full squat depth, elbows and chest high at all times, explosion out of the bottom. Inability to get out of the bottom with power means the weight is too heavy for this exercise.

Then…

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull ups

Beg: 800m Row, 30 Thrusters(35/15), 20 Ring Rows

DO NOT DROP EMPTY BARBELL FROM OH. 5 BURPEE PENALTY.

Wednesday - Regular Morning Classes - Afternoon - Hoover 4:30 Only - Jasper 4:00 PM Only

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

Then…

“2k Test”

For Time: 
Row 2,000 Meters

Partner up. 1 athlete rows 2K. Then, the next athlete rows 2K.

The 2k Row is an incredible test of fitness, it 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.

Thursday - Closed - (Turkey AMRAP)

Friday - Closed

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WODS 11/12-11/16 - Grinch Games December 15th - Registration opens Monday.

Grinch Games will be at J19 Hoover on December 15th from 8:30 AM - 12:30 PM. This is a member and special guest only event. It’s our Christmas get together so we hope everyone will participate. It’s a light hearted competition with heavy comradery to celebrate the season! You will register as an individual and be placed on a team of four. The movements will be for all ages and all levels. Christmas outfits are not required but suggested.

Monday 11/12/18


Warm Up

500m Row

Line Drills

  • Sampson stretch

  • Spider man

  • Bear Crawl

  • High Knees

  • Butt Kicks

Barbell Warmup

  • PVC pass-throughs(10)

  • 5 Good Mornings

  • 5 Elbow Rotations

  • 5 OHS

  • 5 Snatch balance

  • 5 Power Snatches

Build to 58% 1RM FS in 3 quick sets. Then…

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 


AMRAP 5: 
Buy-In: 100 Double Unders (Beg 50 singles)
Immediately Into…
12 Power Snatches (75/55) (Beg 45/35)
4 Burpee Box Jump Overs (24/20) (Beg Step overs)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65) 
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80) 
4 Burpee Box Jump Overs (24/20)

 

Extra Work:       

Snatch Complex

5 sets

1 Hang Power Snatch + 3 Hang Squat Snatch (Build to Moderate Set)

Midline Alternate on minute x 12 (6 rounds)

                              Odd: 16/13 call bike

                              Even 16 GHD sit-ups

 

Tuesday 11/13/18

Warm Up

3 rounds

100m Run

10 kb strict press(each arm)

10 kb swings

20 sec kips on bar

Mobility

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.

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.

Superman Holds-1 Minute

Athletes will lay on their chest then bring hands and legs off the ground and hold 10 secs


“Nate”

AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Int scaling: Bar MU, add abmats or 30 Sec handstand hold, 53/35 kb

Beg scaling: 2 ring rows+2 box dips x 2, push ups, 35/26 kb

 

Extra Work:

Strict Gymnastics AMRAP 12 minute

 2 Strict Ring Muscle up (scale down to what you can do strict, C2B, Pull Ups, ring rows)

25’ Handstand Walk (Scale to practice Handstand Walk, 4 attempts, or Handstand holds , 40 sec)

16 Alternating Pistols (scale to single leg on box, single leg sit on box or pistol using band on squat rack)

25’ Handstand Walk (scale same as above)

Conditioning

 27 cal ski erg

 21 D-Ball cleans (100/50) (scale to weight you can do all 21 in 3 sets)

27 cal ski erg

 

Wednesday 11/14/18

Warm Up

Line Drills

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Toe Walk 
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks 
:40 Seconds Push-up to Down Dog

:20 Seconds PVC pass throughs 
:40 Seconds Air Squat

:20 Seconds PVC OH holds(think “bring shoulders to ears and hold”)
:40 Seconds Active Spidermans

Barbell Warmup

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

Work up to workout weight in 3 quick sets

Barbell Cycling (Benchmark Testing)

 In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:

Max Overhead Squats

Rx:135/95 Int: 115/80 Beg 95/65

Pick weight where you can get at least a few OHS in. If questionable on OHS use empty bar and work on form/movement.

 Conditioning

Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter Sand Bag Run (One Each)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired) Sand Bag: 70/50

 

Thursday 11/15/18

Warm Up

500m Row

Line Drills

  • Sampson stretch

  • Spider man

  • Bear Crawl

  • High Knees

  • Butt Kicks

  • 10 kips x 2

Barbell Warmup

  • 5 Good Mornings

  • 5 Elbow Rotations

  • 5 Front Squats

  • 5 Stiff Leg Dead Lifts

  • 5 Power Snatches

  • 5 OH Press and Holds

Build to 72% 1RM FS in 3 quick sets. Then…

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

 Conditioning

AMRAP 18: 
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

After completing 5 rounds of the above, AMRAP In Time Remaining of the 18 minutes…
Max Rounds:
5 Chest to Bar Pull-ups (Int pull ups, Beg Ring Rows)
7 Kipping Handstand Push-ups (Int add abmats or 135 push press, Beg seated heavy db strict press)
21 Air Squats (same on all)

               Score is reps but we will give 10 reps for each round of the buy in. So just complete the 5 rounds of the buy-in you score 50. Get past buy-in your score is 50 plus number of reps on the 5/7/21

               Pick a weight where you think you can get through to the buy in and at least 1 round of second part

 

Friday 11/16/18

Warm Up

:45 Seconds

Easy Row 
Active Spidermans

:30 Seconds

Medium Row 
Push-up to Down Dog

:15 Seconds

Fast Row 
Air Squats

Barbell Warmup

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

Mobility

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. At the halfway point, switch fingertips to face away and repeat.

PVC Pass Throughs – :30 Seconds

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

Ankle Stretch – :30 Seconds 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.

PVC Overhead Squats – :30 Seconds

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

30 seconds on 30 sec off for 2 mins active hang from pull up bar(or hang as long as possible)

Build to workout weight in 3 quick sets. Then…

Conditioning

                60/42 calorie row (Beg: 30 cal)

                50 box jump overs (24/20) (Beg: step overs)

                40 toes to bar (Beg: knee raises or v-ups)

                30 Power snatches (115/80)

RX+: 135/95 Int: 95/65 Beg: 65/35

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WODS 11/5-11/9 2018

Congratulations to Amy Grano for placing first in Muscle Mayhem!! Way to represent!!!

The 7th annual Grinch Games is coming up on December 15th. This is a half day event for all members and special guests. If you have someone you would like to invite please let Kelly know. The format is four athlete teams that are put together by the coaches and managers from each location. You will sign up as an individual and be placed on a team with an effort to make teams as even as possible. This is our final end of the year get together and something you don’t want to miss.

Monday

Line Drills

5 Minute Bike 
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

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Work up to 55% 1RM Front Squat

Then…

Squat Stamina:

               Alternating On the Minute x 12 (6 rounds)

               Odd minutes: 3 Front Squats

               Even minutes: 6 Back Squats

               (use 55% of 1RM front squat on all lifts)

Blitz:

               5 Rounds For Time

               20/14 calorie row

               10 Power Cleans & Jerks (115/80) (Rx+ 135/95) (Int 95/65) (Beg 45/35)

Extra Work:

Snatch Complex 5 sets (Build weight or stay at one- focus on movement and not weight- consider 60%-70%)

               Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Tuesday

:30 Seconds

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Fast Bike 
Active Samson

Barbell Warmup

5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side) 
5 Strict Press 
5 Good Mornings

Build to wod weight

5 cleans @ 50%

20 double unders

3 @ 75%

20 double unders

1 @ 100%

Then…

For Time:

“Clean Sweeps”

               21 Hang Power Cleans (135/95) (Rx+ 165/115)(Int 115/75)(Beg 65/45)

               21 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               100 Double Unders

               15 Hang Power Cleans (135/95) (Rx+ 165/115)

               15 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               75 Double Unders

               9 Hang Power Cleans (135/95) (Rx+ 165/115)

               9 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               50 Double Unders

 

Extra Work:

Strict Gymnastics AMRAP 5 at each (10 total)

               1st AMRAP: 3 Strict C2B + 5 strict HSPU

               2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Wednesday

 1:00 w/Partner

Row

PVC OHS+2 sec hold at bottom

Row

Snatch grip OH press

Row

Snatch balance

Barbell Warmup

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

Snatch cycling ladder

use a weight scheme that would give you at least 30 seconds rest

               On the 0:00- 10 Power Snatches 60% of 1RM POWER snatch

               On the 2:00- 8 Power Snatches 65%

               On the 4:00- 6 Power Snatches 70%

               On the 6:00- 4 Power Snatches 75%

               On the 8:00- 2 Power Snatches 85%

Then…

 Cement Mixer

               7 rounds On the 3:00

               400 meter run

               12 toes to bar

               Score is slowest time to complete or fewest number of reps if you don’t complete

 

Extra Work

Handstand Walk practice 10 minutes

Thursday

:30 Seconds

Knuckle Drags 
Push-up to Down Dog 
Active Samson 
Active Spidermans 
Cossack Squats 
Slow Air 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.

PVC Pass Throughs – 1 Minute

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

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press 
5 front Squats
5 thrusters

Work up to workout weight. Then…

15-12-9 reps for time of:
Thrusters
Muscle-ups (Ring is Rx)

Men: 135 lb.
Women: 95 lb.

Scaling
This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.

Intermediate Option
12-9-6 reps for time of:
Thrusters
Muscle-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Thrusters
Jumping dips

Men: 45 lb.
Women: 35 lb.

Friday

:45 seconds

Alt w/ partner

Row

banded hip stretch(L)

Row

banded hip stretch(R)

Row

banded air squats

Work up to 70% Front Squat 1RM

Then…

Squat Stamina

               Alternating On the Minute x 12 (6 rounds)

               Odd minutes: 1 Front Squats

               Even minutes: 3 Back Squats

               (use 70% of 1RM front squat on all lifts)

 

Conditioning

3 Rounds

               3 minutes Assault bike calories

               2 minute row calories

               1 minute lateral burpees over rower

               Rest 2 minutes between rounds

 

Extra Work

Clean & Jerk Complex 5 sets

               1 squat clean + 3 front squats + 1 split jerk

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WODs 10.31.18 - 11.2.18 - Last class on Wednesday in Hoover 5:30 PM

Wednesday - Halloween - Last class in Hoover is 5:30 PM

Warm up - Coaches choice

Mobility - Coaches choice

Build to moderate set of 2 overhead squat with 2 second pause at bottom

For time
50 calorie row
35 lateral barbell burpees
50 Overhead Squats (115/80) 
   ** Use weight you can do at least 10 reps unbroken**

Thursday

Warm up - Coaches choice

Mobility - Coaches choice

10 minute EMOM

First 5: 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk (60%, 63%, 65%, 65%, 65%)

Last 5: 2 Squat Cleans + 1 Split Jerk (70%)

AMRAP 7 minutes

Wall balls (20/14)

On minute 7 Deadlifts (225/155)

**score wall ball reps**

Friday

Warm up - Coaches choice

Mobility - Coaches choice

3 rounds for time

1000 meter row

10 Bar Muscle ups

21 Burpee Box Jump over (24/20)

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WOD 10.29.18

Staci and I ended up off the grid for a bit today. Here is the wod for tomorrow. Will release the remainder of the week tomorrow. Have a great afternoon!

Scaling will be available for all levels.

Monday

Warm up

Coaches Choice

Then

AMRAP 15 minutes
30 Double unders 
10 Power cleans (115/80)
30 Double unders 
10 Hang Squat Cleans
30 Double unders
10 Push Press
30 Double unders 
10 Front rack reverse lunge
30 Double unders 
10 Thrusters

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WODs 10.22.18 - 10.26.18 - BOA this Saturday at Quad Vestavia

The check in contest was a huge success! Thank you to everyone that participated! The original plan was to give away one pair of shoes but we are so appreciative of everyones effort that we decided to give away a pair to each gym! Congratulations to the winners Sydnie Hitchcock (Jasper) Josh Colvard (Hoover) and Nicole Smitherman (Alabaster) !!!

Our last intro class for the year Never Give Up November starts in two weeks. you can be a huge help by going to the event and inviting all your FB friends through the invite function. If you need help with the how too just ask. Here’s a link directly to the events - Hoover - Japser - Alabaster Thanks in advance for sharing!

Please come out and hang at Battle of The Ages this Saturday at Quad Vestavia! Info and direction can be found at this link. There will be awesome food onsite!

Monday

Warm up

:30 Seconds

Easy Bike

Walkouts

Medium Bike

Knuckle Drags

Fast Bike

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

1 Round

5 Deadlifts 
50 Meter Run 
5 Calorie Bike

Deadlift

5 sets of 3

followed by…

“Dead Sprint”

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Starting today with a strength/skill section where athletes will complete 5 sets of 3 on deadlifts, taking 1-2 sets to warmup to working weight. They have the option to stay at the same weight across or to build in weight as they go. The goal is to continue to move exceptionally well at these heavier loads. Teaming up for the conditioning piece, where one partner will complete the full round before switching. If unequipped with bikes, complete 7 Box Jumps (24/20) in replace. The weight on the barbell should be a moderate load that athletes are confident they will complete every round unbroken. It is ok for teams to have multiple bars on the floor for “Dead Sprint” if they are using different weights.

Intermediate
Teams of 2

AMRAP 18:

7 Deadlifts (205/135)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Beginner

Teams of 2

AMRAP 18:

7 Deadlifts (135/75)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Tuesday

Warm up

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1:00

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.

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.

Pigeon Pose – 1:00 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.

Overhead Stretch on Wall – :30 Seconds

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Banded Walks

Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Movement Prep

5 Pausing Front Squats

5 Push Press

5 Front Squats (Hybrid Grip)

5 Thrusters

Thruster

Heavy Set of 5

followed by…

“Hopped Up”

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

Beginning the day by building to a heavy set of 5 Thrusters out of the racks with an open-style conditioning piece to follow. Athletes should choose a weight on the barbell that they are confident they could complete the set of 15 within the workout unbroken if they needed to. Burpees will be performed laterally over the bar, with no need to come to full extension at the top.

Intermediate

AMRAP 7:

3 Thrusters (75/55)

3 Lateral Burpees

6 Thrusters (75/55)

6 Lateral Burpees

9 Thrusters (75/55)

9 Lateral Burpees

Add 3 Repetitions per round.

Beginner

AMRAP 7:

3 Thrusters (45/35)

3 Lateral Burpees

6 Thrusters (45/35)

6 Lateral Burpees

9 Thrusters (45/35)

9 Lateral Burpees

Add 3 Repetitions per round.

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

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

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.

Couch Stretch – :30 Seconds 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.

1 Round

20 Double or Single Unders

10 Sit-ups

50 Meter Sandbag Run

“Annie Got Sandy”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Sandbag (50/35)

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Sandbag. If gym is not equipped with a Sandbag, substitute a weighted run or carry of any kind. If unable to run, complete one of the following:

100 Meter Weighted Walk

20/15 Calorie Schwinn Bike (no arms)

15/10 Calorie Assault Bike (no arms)

Intermediate

2 times singles if needed. Runs are the same

Beginner

“Annie Got Sandy”

100 Single Unders, 30 AbMat Sit-ups, 200m Run

80 Single Unders, 25 AbMat Sit-ups, 200m Run

60 Single Unders, 20 AbMat Sit-ups, 200m Run

40 Single Unders, 15 AbMat Sit-ups, 200m Run

20 Single Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with a 10LB Plate

Thursday

Warm up

Run 400 Meters

then

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

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.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Build to a heavy of 1 hang clean plus 1 Jerk

“HarDTop”

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row

40/30 Calorie Schwinn Bike

25/18 Calorie Assault Bike

Intermediate

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (135/95)

Beginner

4 Rounds:

On the 4:00

200 Meter Run

1 Round of “DT” (75/45)

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

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Front Rack Stretch – 1:00

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.

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.

“Air Bags V2”

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (70/50)

10 Sandbag to Shoulder (70/50)

20 Lateral Sandbag Hops

200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

You go, I go team style workout. Weight on the wreckbag should be something that can be completed without dropping every round. Athletes will count a full round when they finish their 200 Meter Row, using poker chips or tally marks to count their scores. If unequipped with wreckbags, substitute a heavy medicine ball or a (75/55) barbell. With the barbell, lunges would stay in the zercher position, wreckbag to shoulders would become power cleans, and hops would be lateral over the barbell. Wreckbag Lunges and Wreckbag to Shoulders will be alternating each rep, completing 10 total or 5 each side. Lateral Hops are counted each time the feet hit the ground, completing 10 each side.

Intermediate

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (50/35)

10 Sandbag to Shoulder (50/30)

20 Lateral Sandbag Hops

200 Meter Row

Beginner

Teams of 3

AMRAP 25:

10 Reverse Lunges (25/15) Plate

10 G2O (25/15) Plate

20 Lateral hops over plate

200 Meter Row

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WODs 10.15.18 - 10.19.18 - Sign up to volunteer for BOA. Check in winner announced this Friday.

We could use a few more judges/volunteers for BOA on October 27th here in Birmingham. Thank you in advance for your help! Sign up by clicking here.

The winner for the check in to win contest will be announced on Friday. Thanks to all that have participated. It has helped create additional awareness about the gym. Keep it up! Can’t wait to see the winner sporting the new shoes!

Monday

Warm up

Jogging around boxes or cones set-up in the middle of the room. Alternating between :20 seconds of a light jog and :20 seconds of active stretching.Active Stretching

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

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Childs Pose on Box – 1:00

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.

Pigeon Pose on Box – :30 Seconds Each Side

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.

Movement Prep

10 Seconds Small Hops

10 Seconds Tall Hops

4 Box Step-ups (each leg)

4 Box Step-overs (total, with pivot)

2 Box Jump Overs

Movement Prep

Establish Start Position

5 Reps – Shins to Knees

Establish Finish Position

5 Reps – Knees to Hips

5 Full Deadlifts

Movement Prep

5 Strict Press

Establish Dip Position

5 Push Press

Establish Land Position

5 Push Jerks

Build to a heavy set of 6 DL

Then

“Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

Intermediate

“Dead Ahead”

4 Rounds:

21 Deadlifts (115/75)

15 Box Jump Overs (24/20)

9 Push Jerks (115/75)

Beginner

“Dead Ahead”

3 Rounds:

21 Deadlifts (65/35)

15 Box step Overs (24/20)

9 Push Jerks (65/35)

Tuesday

Warm up

:30 Seconds

Rotating with a partner through couplets

Slow Row

Slow Shuttle Run

Medium Row

Medium Shuttle Run

Faster Row

Faster Shuttle Run

:30 Seconds

Individually

Active Spidermans

Air Squats

Walkouts

Active Samson

Push-up to Down Dog

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.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

“Rock the Boat”

AMRAP 30:

500 Meter Row

400 Meter Run

3 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Going long today with running, rowing, and rounds of “Cindy”. Choosing options on the bodyweight movements that athletes are able to go unbroken or very close to unbroken across. Substitutions for monostructural movements below:

If unable to do one of the movements, complete the workout as:

1000 Meter Row

3 Rounds of “Cindy”

or

800 Meter Run

3 Rounds of “Cindy”

If replacing run or a row with a bike or ski, complete:

40/30 Calorie Schwinn Bike

30/20 Calorie Assault Bike

400 Meter Ski Erg

Intermediate - Same

Beginner

15 Mins - Use ring rows and knee push ups

Wednesday

Warm up

Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

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.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Establish Pocket Position

Establish Receiving Position

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to a heavy double power clean

Then

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Athletes should choose a weight on the barbell that they could complete in 1-3 sets within the workout and a variation of toes to bar that they are able to maintain a steady rhythm with. Substitutions for double unders listed in the “Teaching” section below.

Intermediate

AMRAP 15:

30 Double Unders

15 Power Cleans (95/65)

30 Double Unders

15 K2E

Beginner

AMRAP 15:

30 Single Unders

15 Power Cleans (65/45)

30 Single Unders

15 Knee Tucks

Thursday

Warm up

Barbell Warmup + Active Stretching

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Couch Stretch – :30 Seconds Each Leg

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.

“Slot Machine”

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allows. If limited on barbells, benches, or weights, start athletes on opposite AMRAPs. The score for each section is total reps at the last barbell. Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh. If unequipped with enough benches, complete Push Press at 115/80, 135/95, 155/105.

Intermediate

Teams of 3

AMRAP 7:

50 Back Squats (115/75)

50 Back Squats (155/95)

AMRAP Back Squats (185/135)

rest 3 minutes

AMRAP 7:

50 Bench Press (115/75)

50 Bench Press (135/95)

AMRAP Bench Press (155/105)

rest 3 minutes

AMRAP 7:

50 Deadlifts (135/95)

50 Deadlifts (165/115)

AMRAP Deadlifts (205/135)

Beginner

Teams of 3

AMRAP 7:

50 Back Squats (75/45)

50 Back Squats (95/55)

AMRAP Back Squats (115/75)

rest 3 minutes

AMRAP 7:

50 Bench Press (45/35)

50 Bench Press (65/45)

AMRAP Bench Press (95/65)

rest 3 minutes

AMRAP 7:

50 Deadlifts (95/65)

50 Deadlifts (115/75)

AMRAP Deadlifts (155/95)

Friday - (BRING A FRIEND FRIDAY)

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.

followed by…

45 Seconds

Partners Alternating Movements

Easy Bike

Active Spidermans

30 Seconds

Medium Bike

Active Samson

15 Seconds

Faster Bike

Push-ups to Down Dog

Childs 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.

“Friend Zone”

Teams of 2

AMRAP 20

15/12 Calorie Schwinn Bike

12/9 Calorie Row

9 Wall Balls

We welcome new athletes to come in and try a free class that is appropriate for all levels. In today’s workout, if not equipped with a Schwinn Bike, complete 10/8 Calorie Assault Bike or a 100 Meter Run. Partners complete full rounds before switching

Intermediate and Beginner - Same

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WODs 10.8.18 - 10.12.18 - Who will win the shoes? Check in to win!

The check in contest is going great! Thanks for participating. It’s creating tons of awareness which drives increases in membership which enables us to keep investing back into the gym. It also keeps us from having to increase rates to keep up with inflation. If your not sure how to do it go ahead and ask a coach. The more entries you have the greater your chances of winning the shoes! The winner will be announced on October 19th.

Battle of The Ages is going down here in Birmingham on October 27th! This is the kick off for the 2019 season. If your not already on a team we would love to have your help judging or volunteering. You will get a T-shirt and lunch. Register to judge by using this link.

Monday

Warm up

200 Meter Run

30 Seconds

Active Spidermans

Walkouts

Air Squats

Active Samson

Push-up to Down Dog

Side Lunge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

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.

Movement Prep

Hold Receiving Position – 10 Seconds

High Hang Power Clean – 3 Repetitions

Hang Power Clean – 3 Repetitions

Power Clean – 3 Repetitions

Build to Workout Weight

“Warpath”

For Time:

800 Meter Run

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for. If unable to run, complete one of the following:

Equal Distance on the Rower

80/60 – 40/30 – 20/15 Calorie Schwinn Bike

50/35 – 30/20 – 15/10 Calorie Assault Bike

Intermediate

For Time:

800 Meter Run

6 Rounds “The Chief” (115/75)

400 Meter Run

4 Rounds “The Chief” (115/75)

200 Meter Run

2 Rounds “The Chief” (115/75)

Beginner

For Time:

400 Meter Run

3 Rounds “The Chief” (65/35)

200 Meter Run

2 Rounds “The Chief” (65/35)

100 Meter Run

2 Rounds “The Chief” (65/35)

Tuesday

Warm up

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

:30 Seconds

Slow Row

Air Squats

Medium Row

Active Samson

Fast Row

Active Spiderman

Couch Stretch – 1 Minute Each Leg

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.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

10 Mins to complete 5-4-3-2-1 Push Press (Work up to starting weight then go heavier on each round)

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three reps of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 10 meter shuttle runs.

Intermediate

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Beginner

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (14/10)

3 Kettlebell Swings (35/18)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Wednesday

Warm up

400 Meter Run or 500 Meter Row

then

1 Minute

Active Spider-Man’s

Active Samson

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Couch Stretch – 2:00 Each Leg

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.

Pigeon Pose – 2:00 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.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Romanian Deadlift

4 sets of 8

followed by..

“Midline Madness”

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Starting off with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity function movements we do throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. A clock doesn’t even have to be set for today’s workout.

Thursday

Warm up

One partner at each station, rotating through.

:30 Seconds

Slow Bike

Active Spidermans

Front Rack Stretch

Medium Bike

Active Samson

Active Squat Hold

Fast Bike

Air Squats

Wrist Stretch

Modified Barbell Warmup

If equipment allows for it, have all athletes complete barbell warmup and thruster movement prep as individuals. If not, rotate athletes through on one barbell. Athletes who are not on the barbell will complete Ankle Stretch and Pigeon Pose on each side. Athletes completing mobility will switch sides following elbow rotations. Station 1 is barbell warmup, station 2 is ankle stretch and station three is pigeon pose. Rotating in that order following completion of the barbell warmup. With a longer time domain in today’s workout, prepping the thruster in the barbell warmup.

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press

5 Thrusters

completed with empty barbell

Mobility

Ankle Stretch

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.

Pigeon Pose

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.

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault)

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault)

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.

Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.

Intermediate

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault)

100 Box Jump Overs (24/20)

100 Thrusters (75/55)

100 Pull-Ups

100 Thrusters (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault)

Beginner

“100 Proof”

Teams of 3:

50/40 Calorie Schwinn Bike (70/50 Assault)

50 Box Jump Overs (24/20)

50 Thrusters (45/35)

50 Ring Rows

50 Thrusters (45/35)

50 Box Jump Overs (24/20)

50/40 Calorie Schwinn Bike (70/50 Assault)

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

4 rounds for time of:

400-m run

200-m farmers carry

15 Burpees

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Scaling

Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.

Intermediate Option

4 rounds for time of:

400-m run

200-m farmers carry

15 Burpees

Men: 30-lb. dumbbells

Women: 20-lb. dumbbells

Beginner Option

3 rounds for time of:

400-m run

200-m farmers carry

10 Burpees

Men: 15-lb. dumbbells

Women: 10-lb. dumbbells

IMG_5937.jpg


WODs 10.1.18 - 10.5.18 - Check in to win and Self Defense Seminar

Don’t forget to “check in” to win a pair of No Bull shoes of your choice. Contest runs until October 19th. Every time you check in you gain an entry into the drawing.

We are planning to offer a half day self defense seminar. The cost of the seminar will be approximately $35. It will take place on a Saturday. If your interested please put your name on this list so we can get an idea of the number of attendees. The course will be based on Marine Corp hand to hand combat techniques. Click here for the form.

Monday

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

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1:00

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.

Couch Stretch – 1:00 Each Leg

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.

10 Mins to work up to a Heavy Squat Clean

Then

“Undertow”

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)

In today’s workouts, looking to choose a weight on the barbell that athletes could perform 15+ repetitions unbroken when fresh. If unable to run, complete one of the following:

200 Meter Row

20/14 Calories Schwinn

14/10 Calorie Assault Bike

Intermediate

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (95/65)

Beginner

3 Rounds:

200 Meter Run

30 Single Unders

9 Hang Power or Squat Cleans (45/35)

Tuesday

Warm up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walkouts

Walking Spiderman

Bear Crawl

Side Shuffle

Straight Leg Bear Crawl

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.

Childs 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.

“Team Nate”

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh. For those will no goals of competing in the sport of CrossFit, we have provided a couple options below that will help them hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.

Intermediate

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings (70/53)

Beginner

4 Ring Rows

8 Push-ups

12 Kettlebell Swings (44/26)

Wednesday

Warm up

:30 Seconds

Easy Bike

Active Spidermans

Medium Bike

Push-up to Down Dog

Faster Bike

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Deadlift

Build to Heavy Set of 5

followed by…

“Flat Tire”

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (225/155)

20 AbMat Sit-Ups

Max Calorie Bike

Starting with weightlifting followed by a team conditioning cash-out. We are still looking to prioritize quality of movement and overload the system to make the conditioning deadlifts feel lighter. The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh. If not equipped with a bike, substitute a max calorie row.

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.

Intermediate

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (205/115)

20 AbMat Sit-Ups

Max Calorie Bike

Beginner

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (95/65)

10 AbMat Sit-Ups

Max Calorie Bike

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

Banded Walks

Looking to prime to glutes for the squat volume being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

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.

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.

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.

Back Squat

3 sets of 5

followed by..

“Turn and Burn”

2 Rounds:

400 Meter Run

30 Thrusters (65/45) - DO NOT DROP BARBELLS FROM OH

Spending the first portion of today’s hour getting under some heavy weight on Back Squats. Looking to approach this as more of a skill session than a strength session. Athletes may build in weight over the three sets, but not necessarily working to a 5 rep max back squat. The real benefit of this session for the coaches is to make positive change in squat mechanics. For the athletes, it is an opportunity to practice and overload the legs, making the light thrusters in the metcon to follow feel even lighter.

In the conditioning piece, looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. If unable to run, complete one of the following:

500 Meter Row

40/28 Calorie Schwinn Bike

28/20 Calorie Assault Bike

Intermediate

2 Rounds:

400 Meter Run

30 Thrusters (55/35)

Beginner

2 Rounds:

400 Meter Run

30 Thrusters (35/15)

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

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.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

3 wall walks

Scroll for scaling options.

Post rounds completed to comments.

Scaling

This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure in order to maintain a decent pace.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

7 strict knees-to-elbows

2 wall walks

Beginner Option

Complete as many rounds as possible in 15 minutes of:

10 hanging knee-raises

50-ft. bear crawl

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WODs 9.24.18 - 9.28.18 - Check in and WIN

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  1. Check in on your phone to J19 Fitness - Hoover, Alabaster or Jasper

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The lucky winner will be drawn on 10.19.18! Members only!

Monday

Warm up

1 Minute

Active Spidermans

then..

5 Good Mornings

5 Back Squats

5 Elbow Rotations

1 Minute

Active Samson

then..

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute

Push-up to Down Dog

then…

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

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.

Power Clean

Build to Heavy Single

followed by…

“Pull Over”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Box overs (24/20)

15 Lateral Barbell Burpees

15 Power Cleans (155/105)

15 Box overs

9 Lateral Barbell Burpees

9 Power Cleans (185/125)

9 Box overs

Another strength biased day followed by a conditioning piece. “Heavy Single” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. In “Pull Over”, looking to choose a weight on the barbell that athletes could complete 15+ repetitions unbroken when completely fresh. Burpees are lateral over the bar, with no need for extension at the top of each repetition. Box overs don’t require full extension

Intermediate

21 Lateral Barbell Burpees

21 Power Cleans (115/75)

21 Box overs (24/20)

15 Lateral Barbell Burpees

15 Power Cleans (135/95)

15 Box overs

9 Lateral Barbell Burpees

9 Power Cleans (155/105)

9 Box overs

Beginner

15 Lateral Barbell Burpees

15 Power Cleans (65/35)

15 Box step overs (24/20)

9 Lateral Barbell Burpees

9 Power Cleans (65/35)

9 Box step overs

6 Lateral Barbell Burpees

6 Power Cleans (65/35)

6 Box step overs

Tuesday

Warm up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Air Squats

“Dumbbell Warmup”

(completed with light dumbbells)

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

Pigeon Pose – 1:00 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.

Childs 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.

“Eighteen Wheeler”

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

In today’s longer AMRAP, picking a weight on the dumbbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to bike, complete one of the following:

12 Calorie Assault Bike

12 Calorie Row

Intermediate

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (40/25)

9 Toes to Bar or K2E

Beginner

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (14/10)

12 Alternating Dumbbell Snatches (25/15)

9 Sit ups

Wednesday

Warm up

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Fast Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Childs 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.

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.

“Weightlifting Wednesday”

Push Press

5-4-3-2-1

followed by..

“Pushed Around”

Every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (115/80)

No rest between rounds

Beginning today’s session with a “Weightlifting Wednesday” piece focusing on the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed. If unable to row, complete one of the following:

200 Meter Run

20/14 Calorie Schwinn

14/10 Calorie Assault Bike

Intermediate

“Pushed Around”

Every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (95/65)

No rest between rounds

Beginner

“Pushed Around”

Every 3:00 x 4 Rounds

10/8 Calorie Row

8 Barbell Facing Burpees

Max Push Press (55/35)

No rest between rounds

Thursday

Warm up

Rowling

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. 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

5 Good Morning

5 Back Squats

5 Elbow Rotations

:30 Second Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

:30 Seconds Push-up to Down Dog

Pigeon Pose on Box – :30 Seconds Each Side

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 – :30 Seconds Each Side

Step one foot forward onto a box. 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.

“Tine”

3 Rounds:

500 Meter Row

12 Deadlifts (245/165)

15 Box Jumps (30/24)

Getting after a big and tall version of the CrossFit benchmark workout “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh. If unable to row, complete one of the following:

400 Meter Run

40/28 Calorie Schwinn

21/15 Calorie Assault Bike

Intermediate

3 Rounds:

500 Meter Row

12 Deadlifts (205/135)

15 Box Jumps (20/24)

Beginner

3 Rounds:

250 Meter Row

12 Deadlifts (135/75)

15 Box step ups (20/20)

Friday

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

Pigeon Pose – 1:00 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.

Childs 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.

Front Squat

3 x 5

Then

“Handbag”

80/60 Calorie Schwinn Bike

100 Double Unders

800 Meter Wreckbag Run (50/35)

100 Double Unders

80/60 Calorie Schwinn Bike

Picking a wreckbag that athletes could run 800 meters without stopping. Other weighted items such as a weight vest, sandbag, medicine balls, or plates will work if not equipped with wreckbags. f you are unable to bike , complete one of the following:

800 Meter Run

60/42 Calorie Row

60/42 Calorie Assault Bike

Intermediate

“Handbag”

80/60 Calorie Schwinn Bike

100 Double Unders

800 Meter Sandbag Run (50/35)

100 Double Unders

80/60 Calorie Schwinn Bike

Beginner

With a partner

“Handbag”

40/30 Row

100 Single Unders

400 Meter Run

100 Single Unders

40/30 Row

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