WOD - Class Programming
Saturday, August 24
“Reach out your hand, if your cup be empty/
If your cup is full, may it be again”
― Grateful Dead
AMRAP 5
20 Burpees
5 Push Jerks
Rest 5:00
AMRAP 5
Run, 400 m
50 Air Squats
Rest 5:00
AMRAP 5
Sled Push (35m, down and back - parking lot)
Sled/Sandbag Pull (35m)
Individual: As written
Partner: Any split
Friday, August 23
“The grass ain’t greener, the wine ain’t sweeter, either side of the hill.”
― Grateful Dead
2 rounds, not for time of:
1 min of easy jogging, biking, or rowing
8 air squats (squat therapy style- see video below)
10 steps of walking lunges
10 stiff-legged deadlifts, empty/light bar
10 glute bridges, empty/light bar
30 secs of banded marching
6 hip & back extensions
30-45 secs of foam rolling your back
(NTE 10:00)
Strength/Skill
15 min to find your best Deadlift 1 rep max lift.
Movement Demos
(After WOD)
Snatch Balance 5x3
Rest as needed between sets.
Movement Demos
WOD
For time:
40 Deadlifts, 185/135 lbs
Single Arm Kettlebell Overhead Walking Lunge, 35/26 lbs, L 50 ft/R 50 ft
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Thursday, August 22
“Let your life proceed by its own design.”
― Grateful Dead
Warm-Up
2 Rounds, not for time, of:
2 Minutes of easy jogging, biking or rowing
30 seconds of jumping jacks
5-10 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5-10 Band Pull-aparts
5-10 Scap Pull-ups
5-10 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
5 Hanging Knee Raises OR V-Ups OR Hollow Rocks
200 m run (4x50), try to increase the acceleration every 50 m
60-90 seconds of rest
(NTE 10:00)
Strength/Skill
Dumbbell Pull Over 4x12
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes. Can superset with DB Pull Over sets.
Watch the video for variations and scaling options.
Movement Demos
WOD
2 rounds for time of:
Run, 800 m
20 Pull-ups
Run, 800 m
20 Toes-to-bars
(30:00 Cap)
Strength B (can be done instead of WOD)
4 RFQ
8-12 Barbell Bent Over Rows @ 21X1
10-12 Weighted V-Up (Sit-Up)
3-5 “High” Box Jump
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Wednesday, August 21
“Without love in a dream, it will never come true.”
― Grateful Dead
Warm-up
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 inchworm push-ups (see video below)
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 down-ups
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 burpees
(NTE 10:00)
Strength/Skill
3 rounds for quality of:
7 L/7 R Turkish Get-ups, pick load
Athlete Instructions
3-7 reps/arm.
Rest 1-2 minutes between rounds.
Movement Demos
WOD
3 rounds for time of:
15 Hang Power Cleans, 115/75 lbs
15 Burpees
Strength B (can be done instead of WOD)
3 RFQ
15 Hang Power Clean
10 Goblet Squat
(After WOD)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
3 sets of 8-12 reps for each movement.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.
Tuesday, August 20
“Shall we go, you and I, while we can?”
― Grateful Dead
Warm-up
2 rounds, not for time of:
1 minute of easy jogging, biking or rowing
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style- see video below)
8-10 good mornings
10 glute bridges (empty/light barbell)
30 secs of lateral banded steps
5 broad jumps
(NTE 10:00)
Strength/Skill
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For quality:
Pull-up Bar Dead Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes. Can superset with Back Squat.
WOD
For quality:
50 Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30-50 Reps total (alternate legs each step).
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Monday, August 19
“I will get by. I will survive.”
― Grateful Dead
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
30 seconds of jumping jacks or single-unders
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
10 Sit-ups
5 Shoulder presses, empty bar
5 Push presses, empty bar
(NTE 10:00)
WOD
2 rounds, 1 min per station, for max reps of:
Pull-up
Dumbbell Shoulder Press, pick load
Jump Rope
Rest 1 min
Hollow Rock
Air Bike Calorie
Rest 1 min
Pull-up
Dumbbell Push Press, pick load
Jump Rope
Rest 1 min
Hollow Rock
Air Bike Calorie
Rest 1 min
Strength B (can be done instead of WOD)
Same as above, except sub:
Pushups for Bike Cals
Backward Sled Drag (down and back - parking lot) for Jump Rope
Strength/Skill
(After WOD)
For quality:
Top Ring Dip Hold, 2 mins
Bottom Ring Dip Hold, 2 mins
Athlete Instructions
Accumulate 1-2’ in each position, partition as needed.
Note: in the top position keep your arms fully locked out, while pushing the rings down and maintaining them attached to your thighs. In the bottom position, keep the shoulders in contact with the rings and your elbows pointing backward.
Or:
Weighted Strict Ring Dip 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
If unable to do weighted ring dips, do regular strict ring dips: 3 sets with a range of repetitions that will challenge you (feel free to use a band or to switch to bars or boxes).
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Saturday, August 17
“So many books, so little time.”
― Frank Zappa
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
10 m high knees
10 m butt kicks
20 seconds of banded steps forward and backward
10 Squats (Squat Therapy style) (see video below)
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
100 m run
(NTE 10:00)
WOD
For quality:
Run, 1200 m
60 Dumbbell Squats, 50/35 lbs
12 Rope Climb, 15 ft or 60 Pull-Ups
Dumbbell Farmer Carry, 50/35 lbs, 600 m
Run, 1200 m
Athlete Instructions
Other Equipment Conversions: Replace each 1200m of running with 3600m on the Echo Bike, Assault Echo bike, 1500m on the Concept 2 rower.
Individual: As written
Partner: Any split (AMRAP 40)
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Friday, August 16
If you think you're done, you always have at least 40 percent more. - Lauren Crandall
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 rounds, not for time of:
2 mins of running, biking, or rowing
6-8 Glute Bridge and Good Morning
1x Burgener warm-up with empty bar, 45/35 lbs
(NTE 10:00)
Strength/Skill
4 RFQ
Single Leg DB Deadlift 12R/12L @3111
Overhead Carries, pick load, 100 ft
Athlete Instructions
For carries, use 2 dumbbells / kettlebells, or one barbell.
WOD
3 rounds for time:
10 Ground to Overheads, 95/65 lbs
1 Post Run
Post runs should start with the athlete inside the building or touching the building (not at the mailbox).
Make sure hamstrings are loose and warm before heading up the hill.
Careful on the runs for loose rocks, traffic, and each other!
Sub a 250m row if needed.
Strength B (can be done instead of WOD)
3 RFQ
10 Ground to Overhead
10 Renegade Row
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Thursday, August 15
Failure I can live with. Not trying is what I can't handle! - Sanya Richards Ross
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 Rounds of
:45 on/15 off
Hi Knees/Butt Kicks
Elbow-to-instep lunges
Inchworm
Glute Bridges
(NTE 10:00)
Strength/Skill
3 rounds for quality of:
Dumbbell Front Rack Walking Lunges, pick load, 20 m
:30 - :45 L Side Plank
:30 - :45 R Side Plank
WOD
For time:
50 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
40 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
30 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
20 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
10 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
Athlete Instructions
Scaling
This is a posterior chain endurance workout.
So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last bike segment was your best.
Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique.
If you cannot finish the bike in under 2:30, reduce the distance to finish at or under that time.
GOAL: Posterior chain and aerobic endurance
TARGETS:
ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain
BEGINNER: Quality kettlebell swings, 16- to 18-minute time domain
Strength B (can be done instead of WOD)
50-40-30-20-10
Kettlebell Swing
Accumulate :30 of Hollow Holds between rounds of swings
Cool Down
Banded Shoulder and lower body progressions
Wednesday, August 14
There is a popular fallacy that falling down is the mark of a poor skater. But the truth is that when one stops falling, he has probably stopped improving. - Dick Button
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
3-5 mins of jogging, biking, or rowing
-- then --
2-3 rounds, not for time of:
30 secs of foam rolling for your back/lats
5-7 hip & back extensions
5-7 deadlifts, empty/light barbell
5-7 hang power cleans, empty/light barbell
5-7 shoulder press, empty/light barbell
5-7 power clean & jerk from mid-shin
(NTE 10:00)
Strength/Skill
(After WOD: Superset)
5 RFQ
Sandbag/Dball Bear Hug Hold, pick load, 1 min
20 V-ups
WOD
Power Clean & Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
75% 1RM or more
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, August 13
“I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.” - Mia Hamm
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 rounds, not for time of:
45 secs of jumping jacks or single-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
5 inchworm push-ups or walking push-ups (see video below)
10 kettlebell Russian swings, light/moderate load
(NTE 10:00)
Strength/Skill
4 RFQ:
Single Arm DB Bent Over Row @20X1 x24 (12R/12L)
Bench Press (close grip) 4x12 @20X1
Athlete Instructions
4 sets of 8-12 reps.
WOD
21-15-9
Pull-Ups
Burpees
Athlete Instructions
A quick one! Hang on. Try to limit your breaks, pace through the burpees, and get this one done ASAP.
Strength B (can be done instead of WOD)
3 RFQ:
10-12 Pull-Ups
16-20 Goblet Cossack Squat @2111
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, August 12
The more you have the the more you get, the more you have to look after. The more you might lose. Is that owning or being owned? But if you give up things, you can give up spending your life looking after things.
— John Heider, adapted from Tao Te Ching
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
Not for time:
1 minute of jogging, biking or rowing (increase pace set after set)
20 seconds of lunging
10 air squats
5 Thrusters, empty barbell (3 seconds pause in the top position with the barbell overhead)
1 minute of jogging, biking or rowing
20 seconds of lunges
10 air squats
5 Thrusters, empty barbell (3 seconds pause in the top position with the barbell overhead)
1 minute of jogging, biking or rowing
(NTE 10:00)
WOD
5 rounds of:
15 Wall Balls, 20/14 lbs
15/10 Row Calories
-- then --
Rest 5 mins
-- then --
50 Thrusters, 45/35 lbs
50/35 Row Calories
(30:00 Cap)
Athlete Instructions
This is really two separate WODs combined together. The big break in the middle should allow you to PUSH during the first segment and feel well rested to do the same for the second.
Prioritize squat depth and form over weight and wallball height.
Strength/Skill
(After WOD)
Skill Session:
Spend 6-8 min working:
Setting J Hooks
Resetting clamps while on the rope
Rope Lowers
Legless
Strength:
3 RFQ:
Alternating DB Curl/Arm @20X1 x10
Deficit Landmine Single Leg RDL @3010 x 8-10/leg
Strength B (can be done instead of WOD)
5 RFQ:
8-10 Back Squat @21X1
10 Shoulder Press @21X1
5 Broad Jump (Max Effort)
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, August 10
All you need is love.
— John Lennon
New Shirt Order:
Ben is going to order some new t-shirts next week. If you’d like one, please send size HERE by Friday Aug 16th. $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
3-5 Deadlifts, empty/light barbell
3-5 Hang Muscle Cleans, starting from just above the knees
3-5 Power Clean, starting from mid-shin
3-5 Shoulder Presses
3-5 Push Presses
(NTE 10:00)
WOD
Individual Version:
For time:
Run, 400 m
40 Push Press, pick load
Run, 400 m
40 Pull-ups
Run, 400 m
40 Knees-to-elbows
Run, 400 m
40 Power Cleans, pick load
Partner Version: AMRAP 30
Same movements and distances (any split)
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Friday, August 9
If being an egomaniac means I believe in what I do and in my art or music, then in that respect you can call me that... I believe in what I do, and I'll say it.
— John Lennon
Warm-up
2 mins of jogging, biking, or rowing
-then-
2 rounds, not for time of:
1 min of foam rolling your lats and low back (if you have not access to a foam roller, hang at a bar for about 30 secs: the goal is to feel the stretch in your lats)
30 secs of lateral banded steps
7 hip & back extensions
6 steps walking lunge with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (descent in 3 seconds, then 3 second pause in the bottom position)
(NTE 10:00)
Strength/Skill
Front Squat 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
45% 1RM or more
WOD
3 rounds for quality of:
Front Rack Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
Movement Demos
For quality:
40 L/40 R Pistols
Athlete Instructions
20-40 one-legged squats, right leg
20-40 one-legged squats, left leg
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Thursday, August 8
“There is nothing you can know that isn’t known.”
— John Lennon
Pisgah’s fantasy football league is rebooting! If interested, email Lara and let her know you’re in!
Warm-up
:45 on/:15 off of:
2 rounds
Rotational medball slam
Medball front squat
Medball push press
Medball snow angels
(NTE 10:00)
Strength/Skill
5:00 of Handstand/ Handstand Pushup Skill Work
Then:
Strict Handstand Push-ups 4x max rep
Rest 2 mins between sets.
Movement Demos
Or:
For quality:
20 Wall Walks
Athlete Instructions
10-20 reps, not for time. Slow & controlled.
Movement Demos
WOD
4 rounds, 3 mins each, for max reps of:
375/300m Row
max reps in remaining time Bench Press, 135/95 lbs
Strength B (can be done instead of WOD)
Deficit Deadlift 12-12-12
Bench Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes per side.
Wednesday, August 7
“The more I see the less I know for sure.”
— John Lennon
Pisgah’s fantasy football league is rebooting! If interested, email Lara and let her know you’re in!
July Committed Club (12 or more sessions last month)
Seth E Micheal M Josh F
Dave F Edgar R
Jonathan L Jenn U
Isla N Sean B
August Birthdays
Grace H 2nd
Trip K 14th
Nicholas B 18th
Elisabeth E 20th
Gillian S 21st
Alex H 30th
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
30 single-unders or jumping jacks
5-7 Hip & Back extensions
8 box step-ups and step-downs (you choose the height)
1 x Burgener Warm Up with empty bar (45/35) (see video below))
(NTE 10:00)
Strength/Skill
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
Athlete Instructions
Perform the complex 3-5 times.
It is intended to be unbroken.
Movement Demos
WOD
For time:
10 L/10 R Single Arm Kettlebell Snatches, pick load
10 Box Jumps, pick height
9 L/9 R Single Arm Kettlebell Snatches, pick load
9 Box Jumps, pick height
8 L/8 R Single Arm Kettlebell Snatches, pick load
8 Box Jumps, pick height
7 L/7 R Single Arm Kettlebell Snatches, pick load
7 Box Jumps, pick height
6 L/6 R Single Arm Kettlebell Snatches, pick load
6 Box Jumps, pick height
5 L/5 R Single Arm Kettlebell Snatches, pick load
5 Box Jumps, pick height
Cool Down
Calves & Foam Rolling
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, August 6
“Our society is run by insane people for insane objectives. I think we're being run by maniacs for maniacal ends and I think I'm liable to be put away as insane for expressing that. That's what's insane about it.”
— John Lennon
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
3 sets, not for time, of:
6-8 Squats (Squat Therapy style) (see video below)
8-10 sit-ups, v-ups or hollow rocks
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
(NTE 10:00)
WOD
5 rounds for quality of:
30 Hollow Rocks
12 Dips
24 Kickstand Squats
12 Pull-ups
Strength/Skill
Optional, after WOD:
Strict Chin-ups 4x12
Rest as needed between efforts.
Athlete Instructions
Pull-ups, strict, palms facing you (supinated grip)(or ring rows or band if needed)
3-4 sets of 8-12 reps (break up sets as needed)
Movement Demos
Or:
Weighted Strict Pull-up 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
If unable to do weighted pull-ups, do regular strict pull-ups: 3 sets with a range of repetitions that will challenge you (feel free to use a band)
Watch the video for different techniques involving the grip and how to hold the external weight.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, August 5
“Nobody told me there would be days like these. Strange days indeed.” —John Lennon
Warm-up
2 rounds, not for time, of:
1 minute of easy biking, rowing or jogging (try to increase the pace each round)
20m of high knees
20m of butt kicks
5 russian swings, light weight
5 burpees
60-90 seconds of rest
(NTE 10:00)
Strength/Skill
If you have double unders, try this for time (5:00 cap)
100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders
Or:
For quality:
Double Under Practice, 5 mins
Athlete Instructions
5 minutes of Double-unders attempts/practice.
Then:
For quality:
L-Sit Hold or Flutter Kick, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for L-Sit variations and scaling options.
Metcon
10 rounds, each round for time, of:
12/8 Air Bike Calories
Go every 3 mins.
Strength B (can be done instead of metcon)
Every 3:00:
10 Pushups
DBall Bear Hug Carry 100ft
(should have 1:30 or more to rest each round)
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Saturday, August 3
“The past doesn’t matter. Take today.” —Becky Sauerbrunn
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Friday, August 2
“A trophy carries dust. Memories last forever.” —Mary Lou Retton
Warm-up
2 Rounds, not for time, of:
2 minutes of easy biking, jogging or rowing
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
10 steps of walking lunges
10 hollow rocks, sit-ups or v-ups
(NTE 10:00)
Strength
(After Metcon)
Barbell Bent Over Row 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
For quality:
100 Medicine Ball Cleans, 20/14 lbs
Athlete Instructions
50-100 Medicine Ball Cleans.
Perform in as few sets as possible.
Metcon
25 Pull-ups
Front Rack Lunge, 50 m | 60 lbs
75 Sit-ups
Air Bike, 5 km
75 Sit-ups
Front Rack Lunge, 50 m | 60 lbs
25 Pull-ups
Strength B (can be done instead of metcon)
A:
Barbell Bent Over Row 4x12
4x25 Medicine Ball Cleans, 20/14 lbs
B:
Plank: Accumulate 2:00
Front Rack Lunge: 4x50m
Accessory (Optional. Can be done in addition to above.)
Bottom Squat Hold - Accumulate 5 min
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes.