Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Monday 12.18.17

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

3 x 7 @ 75%

WOD

for time
1500m row
100 double unders
400m run
100 double unders
1500m row

or

for time
1200m run
100 double unders
500m row
100 double unders
1200m run

Friday 11.17.17

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

3 x 9 @ 70%

WOD

8 rounds
20 seconds back squats 45/35
10 seconds rest
20 seconds double unders
10 seconds rest

rest 2 min

8 rounds
20 seconds DB snatches @ 20% BW
10 seconds rest
20 seconds handstand push-ups
10 seconds rest

Double tabata style workout today. The first 20/10 interval is back squats with an empty bar (please don’t drop empty bars). The second is double unders. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Please choose a jump rope variation with which you can maintain a steady rhythm for the full 20 seconds. Same plan for the second piece, alternating between DB snatches and handstand push-ups. Again, choose a weight/movement variation that allows you to work consistently for the full 20 seconds.

Monday 11.6.17

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

10 min to establish your 1RM back squatRecord it! Use a rep scheme like this 5,3,3,2,2,2,1,1,1

WOD

9 min AMRAP
ascending ladder adding 3 reps each round
3 thrusters 95/65, 3 bar-facing burpees
6 thrusters 95/65, 6 bar-facing burpees
9 thrusters 95/65, 9 bar-facing burpees
12…, 12…
etc. etc.

Thursday 11.2.17

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

WOD

teams of 3
7 min AMRAP
50 back squats 135/95
50 back squats 185/125
AMRAP back squats 215/145

rest 3 minutes

7 min AMRAP
50 push press 115/75
50 push press 135/95
AMRAP push press 155/105

rest 3 minutes

7 min AMRAP
50 deadlifts 185/135
50 deadlifts 225/155
AMRAP deadlifts 275/185

Ideally we’ll be pairing teams up who can use the same weight across each movement. If unable to do that, it is ok to use multiple bars if space allows. Or better yet, simply use the heaviest weights that all three athletes can lift. The score for each section is total reps at the last weight. Bars will be taken from the rack for both the back squats and the push press. Teams can split reps however.
With a 1:2 work to rest ratio, athletes should be working for bigger sets, but not to the point of failure. Switching before reps start to become a big struggle will ensure that athletes are able to continue to move efficiently through these sets. When athletes reach failure, it takes too long to recover. Moving well and moving smart will allow each team to get the most possible reps at each station. Most of the three minutes of rest will be spent transitioning and setting up for the next movement.

Monday 10.30.17

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

7 x 3 @ 85%

WOD

15-12-9
cal row
power snatch 95/65

directly into…

15-12-9
cal row
clean and jerk 95/65

If we are short on rowers, find a fitness buddy to share equipment with. One of you rows while the other lifts and switch.

Monday 9.18.17

NEW WEEKLY CHALLENGES! Just for fun we’re going to try some weekly fitness challenges. These will be short 1-3 min challenges, mostly AMRAPs of some sort. Get a coach to count reps and time you to keep it official. Put your name and score on the whiteboard (bottom right hand corner). Feel free to try them more than once!

EVERYDAY WARRIOR! The 2017 Battle Series starts this week. It’s not too late to register! Remember, us coaches are doing 10 burpees for every member who registers. I’ve done 110 so far (witnessed by Eunice) but I’m happy to do more!

MOBILITY

2 x air squats- heels elevated, flat surface, front of foot elevated
(5 reps of each kind with a 5 second hold at rock bottom)
lat foam rolling 2 min each side (starts at 2:35 in video) lat rolling

STRENGTH

back squats
5 x 7 @ 75%

WOD

5 rounds for max reps against a 2 min clock
250/200m row
max reps squat cleans 135/95 (yes, squat, anything received above parallel will be considered a power clean and will not count towards your score)
(2 min rest btwn rounds)