Friday 1.19.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

21-15-9
row for calories
thrusters 95/65

15-12-9
pull-ups
hang squat cleans 95/65

12-9-6
lateral burpees over bar
overhead squats 95/65

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.

Thursday 1.11.18

Related image

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

for time
100 double unders
50 abmat sit-ups
25 med-ball squat cleans 20/14

80 double unders
40 abmat sit-ups
20 med-ball squat cleans 20/14

60 double unders
30 abmat sit-ups
15 med-ball squat cleans 20/14

40 double unders
20 abmat sit-ups
10 med-ball squat cleans 20/14

20 double unders
10 abmat sit-ups
5 med-ball squat cleans 20/14

Tuesday 11.28.17

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

WOD

2k Test

for time
2000m row

The 2k row is something we test once or twice a year. It is an incredible test of fitness, and also helps athletes gauge pacing for future rowing workouts. We talk about strategy in terms of pacing relative to your 2k pace, so knowing that is valuable beyond just today’s workout. We’ll take time in each class to run two heats. Having a fitness buddy in your ear during this workout will help keep you on track with holding specific paces. There is a link HERE that references predicted finish times based on the 500m split that athletes choose to hold.

POST ROW FINISHER

not for time
12-9-6-3
handstand push-ups
toes to bar

Friday 11.24.17

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

WOD

AMRAP 14
55 burpees
55 pull-ups
55/40 cal row
55 handstand push-ups

CORE FINISHER

not for time
30 strict toes to bar (scale to hanging straight leg raises)
6 x 30 sec side plank hold (3x each side)
60 abmat sit-ups

Tuesday 11.21.17

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

STRENGTH/SKILL

6 min EMOM

handstand push-ups

WOD

5 x 4 min rounds
12 pull-ups
16 deadlifts 135/95
200m run

The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next round. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.

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.