WODs 4.2.18 - 4.6.18 - Team Championship Starts Next Week

Happy Easter! We hope that everyone has a great day of reflection that is full of hope. 

Darkness comes. In the middle of it, the future looks blank. The temptation to quit is huge. Don't. You are in good company... You will argue with yourself that there is no way forward. But with God, nothing is impossible. He has more ropes and ladders and tunnels out of pits than you can conceive. Wait. Pray without ceasing. Hope.  - John Piper

Team Championship

There will be five workouts or lifts that will be completed over another five week period starting next week. These workouts will be part of our regular programming. There will only be two divisions. Male and Female. The five workouts will create a ranking of male and female for all locations. Once the rankings are complete we will form teams of two. For example if we have 30 athletes in a division. 30th will pair with 1st , 29th will pair with 2nd and so on.  

Once teams are formed there will be five additional partner workouts to create a team ranking for each location. 

We will have a final championship at the Alabaster location. The format for the final championship TBA. 

Next Level T-shirts and tanks are available. If you want to participate but don't want a shirt use code - noshirt and the price will be reduced by $20. 

J19 Team Championship 2018 Registration

If you don't want a T-shirt use code - noshirt and the price will be reduced by $20. 

Add To Cart

Monday

Warm up - Ride, row, ski or run 2 mins. Roll out back and legs. 10 hollow rocks. Practice HSW or HSH for 1 min. Banded stretches - Ankles Hips.  Build up tp squat weight. 

Back Squat - If you have not found a max please do.

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80%

Then

10-20-30-40 Wall Ball Shots - Run 200 meters with ball between rounds. 

RX 20/14

Intermediate 16/12

Beginner - No ball or lightest ball. Complete run W/O ball.

Then not for time

3x10 Dumbell Curls

Tuesday

Warm up - Line Drills - High Knees, Punter Kicks, Butt Kicks, Inch work. 

10 Good mornings, 10 Strict press, 

Build to shoulder press and DL weight.

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of Tire Flips
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of Tire Flips
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of Tire Flips
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute

Wednesday

Burgener Warm Up and double under practice.  Box jump practice. Coach Stretch

1. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest

(Rounds 1-4): 50-55-60-65%

2. Conditioning
AMRAP 15:
15 Power Snatches (95/65)
30 Sit Ups
60 Double Unders

Intermediate

1. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest

(Rounds 1-4): 40-45-50-55%

2. Conditioning
AMRAP 15:
15 Power Snatches (75/55)
30 Sit Ups
60 Double Unders

Beginner

1. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest

Practice with PVC

2. Conditioning
AMRAP 15:
15 Power Snatches PVC
30 Sit Ups
60 Single Unders

Thursday

Warm up - Shadow boxing for 3 mins.  Coach stretch.

4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box

Friday

Warm up - Ride, row, ski or run 2 mins. Roll out back and legs. 10 hollow rocks. Practice HSW or HSH for 1 min. Banded stretches - Ankles Hips.  Build up tp squat weight. 

Back Squat - If you have not found a max please do.

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80%

Then

1. Conditioning
Teams of 3
For Time: 
400 Meter Run with Sand Bag
6 Rope Climbs
20 Squat Cleans (135/95)
400 Meter Run with Sand Bag
9 Rope Climbs
35 Squat Cleans (135/95)
400 Meter Run with Sand Bag
12 Rope Climbs
50 Squat Cleans (135/95)

*Carry (50/35) Sand Bag as a Team for Runs

Intermediate

1. Conditioning
Teams of 3
For Time: 
400 Meter Run with Sand Bag
20 Pull Ups
20 Squat Cleans (115/75)
400 Meter Run with Sand Bag
30 Pull Ups
35 Squat Cleans (115/75)
400 Meter Run with Sand Bag
40 Pull Ups
50 Squat Cleans (115/75)

*Carry (35/25) Sand Bag as a Team for Runs

Beginner

1. Conditioning
Teams of 3
For Time: 
200 Meter Run
20 Ring Rows
20 Squat Cleans (75/45)
200 Meter Run
30 Ring Rows
35 Squat Cleans (75/45)
200 Meter Run
40 Ring Rows
50 Squat Cleans (75/45)

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