Blog Archives

WOD 03/31/2020

3/30/2020

Going to do something we haven't done in a long time.

And you have two options. Whether it is raining when you have time to train will be the deciding factor for most.

If it isn't raining, mark off 10 meters/yards. You're going to do "Death by 10 meters." In the first minute, you will run/jog/walk 10 meters. In minute two, you will run/jog/walk 20 meters. And so and so forth. At some point you will be going pretty much as hard as you can to get 10 meter shuttles done. I think the last time we did this, Geoffrey White, Landon Trusty and myself got 19 before we ran out of time.

You are going to want to warm up just like you would for any running. Yes, some of you don't warm up to run. I don't suggest that here as at some point you'll be sprinting. You're also going to want to go through the motions of the quick stops and change of directions before starting if you've not done shuttle sprints before.
---
If weather does not permit you running. You will do "Death by 10 Meters" on Wedneday and today, you will instead do "Death by Burpees." Yes, it operates in the same manner. 1 burpee in the first minute. 2 in the 2nd minute, 3 in the third and so on and so forth until you can't complete the required number in the minute.

WOD 03/30/2020

3/29/2020

Warmup: Get your blood flowing. 2 rounds -- Jumping jacks :30 - single unders for a minute - 5 walking lunges each leg (forward and backwards) - 8 to 10 shoulder/arm rotations (big circles and small circles forward and backwards) - hand stand hold for :20 against the wall if able.
---
WOD: 1 Min max reps each station x 3 rounds
- Burpees
- Air squats
- Alt KB or DB snatch/clean & press/ hand 2 hand kbs*
- Box jumps/ step ups**
- Pike push ups/ push ups
- DU's/singles/ jumping jacks
- Rest 1 min
----
*If you have a KB or DB to use. If not, you have 5 stations instead of 6.
** If you have something to jump up to or step up to that is sturdy and suited for this. If not, tuck jumps.
---
This operates just like Fight Gone Bad. Once you have gone through the stations, you then rest for one minute before starting over. So it's either 18 minutes or 15 minutes of work depending upon what you're working with at home.

Pike Pushups are very challenging. Make sure you watch the variations in the video. Many of you have done them from a box as he shows in the last variation.

WOD 03/27/2020

3/26/2020

Warmup: 3 Rounds of:
10 Small Arm Circles
10 Medium Arm Circles
10 Large Arm Circles
4 Alt Spidermans
---
WOD: Level 1 - 2 cycles of 8 Mins
8 Plank Builds (4 & 4)
8 Alt Reverse Lunges
8 Sit ups
8 Leg Raises
10 Russian Twist, R+L = 1 rep
Rest 3 mins
---
Level 2 & 3: 2 cycles of 8 Mins
10 Plank Builds (5 & 5)
10 Alt Reverse Lunges (Weighted if you have something to use)
10 Sit ups
10 Leg Raises
10 Russian Twist, R+L = 1 rep
Rest 3 mins
---
*Pay attention to how he's doing the plank build ups. Notice his core/back position stays the same. He doesn't start sagging in the middle. Do your best to maintain this position.

WOD 03/26/2020

3/25/2020

Warmup: Accumulate in any order:
10-30 Airsquats, slow and easy, sit in the bottom for a little while
10-30 Shoulder Pass throughs slow...use a pipe, broomstick, or towel
10-30 Scap Pushups at slow tempo, push the range of motion
----
Level 1, 2 & 3: On a 18 minute Clock, accumulate as many perfect
8 Count Bodybuilders as possible. Every 3 minutes starting at 0:00, run around your house, or approximately 1 minute (:30 out and back). If you can't run, jump rope for 1 minute. If you don't have a jump rope, do high knees/run/jog in place for 45 seconds.
---
*Bodybuilders are not burpees. Don't completely rush through them so much that you get sloppy. You should be maintaining a plank and great pushup form like we've been practicing this week. Remember, this is 18 minutes, go at a sustainable pace.

WOD 03/25/2020

3/24/2020

Warmup: 3 Rounds
6-10 Kang Squats (slow)
5 Frankensteins each leg

2 Rounds
8-12 Deadbugs each side
8-12 Bird Dogs each side
---
WOd: Level 1 - 3 Rounds For Reps
1 min Deadlifts
Rest :30
1 min Air Squats
Rest :30
1 min Bent Hollow Hold
Rest :30
---
Level 2 - 3 Rounds For Reps
1 min Deadlifts
Rest :30
1 min Reverse Step Lunges
Rest :30
1 min Bent Hollow Hold
Rest :30
---
Level 3 - 3 Rounds For Reps
1 min Deadlifts
Rest :30
1 min Jumping Lunges
Rest :30
1 min Hollow Hold
Rest :30
---
*If you have a barbell or KB, use it. If not, get creative on the DL's. You could use water jugs or a back pack that you've filled up with something to make it heavy. And would lift that more like a KB deadlift.
**Try to continuously move on the lunges. It is going to burn but try to keep moving.
***Keep the bent hollow hold or hollow hold as tight as possible. Break and rest when you need to during the minute to maintain good form.

WOD 03/24/2020

3/23/2020

Warmup: 3 rounds not for time of
5 Inch Worms
5 Bodybuilders
10 Situps
---
Level 1: Accumulate
60 Burpees
80 Glute Bridges
80 Mountain Climbers
---
Level 2: Accumulate
60 Burpees
100 Glute Bridges
120 Mountain Climbers
---
Level 3: Accumulate
80 Burpees
100 Glute Bridges add wt as needed/if you have anything
20 Mountain Climbers
---------------
*Break up any way you see fit. The most difficult way would be straight through.
**As with everything we're doing currently, focus on movement quality. I'd much rather see you go slower/more breaks to be able to do much better movement quality than go fast. You'll notice none of these versions/levels say "for time." Again, movement quality over speed.

WOD 03/23/2020

3/22/2020

Warmup: Sit in the Bottom of the squat for 1 min, feel out your hips and ankles.
Then do 3 rounds not for time of:
: 30 World Greatest Stretch
8 Slow Air Squats
8 Leg Swings
8 Situps
6 Pushups to Chair/Table or from Knees or Standard Pushup
---
WOD:

Level 1 - 15 minutes
10-20-30-40...etc
Air Squats or Forward Stepping Lunges
12 Pushups to Chair/Table
:20 Plank
---
Level 2 - 15 Minutes
10-20-30-40...etc
Forward Step Lunges
10 Pushups
:30 Plank
---
Level 3 - 15 Minutes
15 minutes
10-20-30-40...etc
Pistols
15 Pushups
:30 Plank
------------
*The number of pushups remain the same each round. Air squats, lunges or pistols however...go up each round. This is 15 minutes. It's gonna add up. Just move at a steady pace.
**You'll want a towel or yoga mat if you have one for the planks. Otherwise tile, wood floors or carpet might get rough on the forearms after a bit.

03/19/2020

3/18/2020

Warm Up: Mobility/Agility Drills then Clean Position Drills
3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
---
Strength: 3 Attempts - Find a fastest time
12 Hang Squat Clean 75/55 L1, 105/75 L2, 155/105 L3
*Power clean for scaling
---
WOD: 5 Rounds for time:
20 Wall Ball - 14/10 - 10 ft L1, 20/14 - 10 ft L2, 20/14 - 12 ft L3
10 Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3
---
Extra Credit: 800 Meter Sled Pull - 90/50

WOD 03/18/2020

3/17/2020

Warm Up: Mobility/Agility Drills then 500 Meter Row
---
WOD: 4 Rounds for time
200 Meter Run
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
10 Wall Ball - 14/10 - 10 ft L1, 20/14 - 10 ft L2, 20/14 - 12 ft L3
20 Push Ups
20 American KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
20 Air Squats
10 Double Unders L1, 25 Double Unders L2, 50 Double Unders L3

WOD 03/17/2020

3/16/2020

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
---
Lift: Push Jerk - 10 Mins to find a 1 Rep Max or Practice
---
WOD: 18 Min “Ladder”
2-4-6-8-10-12-14-16-18-20-22-24-et….
Push Jerks - 95/65 L1, 135/95 L2, 155/105 L3
Calorie Assault Bike
Pull Ups
*1 Rope Climb every 3rd set - 6, 12, 18, 24, etc.. for L3 only!
---
Extra Credit: “Shoulder Blaster”
3 Rounds - Unbroken for Rx - Men 10lb Women 5lbs - metal plates
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises