WODs 4.30.18 - 5.4.18 - New Intro Classes Start 3rd Week of May

Thanks to all the athletes that came out to support Urban Purpose this Saturday! The event was a big success as we helped raise money for this great cause. Remember that Urban Purpose feeds the homeless every Sunday at 2:30 PM. All are welcome to get involved. 

Monday

Warm up

2 rounds :30 Seconds each movement.

Medball Foot Taps
Air Squats

Medball Deadlifts
Active Samson

Medball Slams
Active Spiderman

Mobility

Kettlebell Ankle Stretch – 1 Minute Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell -1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Kettlebell Squat Hold – 1 Minute

Using a light kettlebell to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Build to a 1 RM Front Squat

Then

“Spin Doctor”

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

Athletes should choose a weight for both the Kettlebell and Wallballs that they could complete 20+ unbroken repetitions when fresh. The rope should also be a variation that athletes could complete all reps unbroken if they had to.

Intermediate

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (44/26)

Beginner

AMRAP 12:
30 Single Unders
15 Wallballs (14/10)
30 Double Unders
15 Kettlebell Swings (35/18)

Tuesday

Warm Up Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags x 8
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts x 4
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats 

“Play Dead”

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Three fast five-minute intervals today. The buy-in run will only happen once, then athletes will complete as many rounds and reps as possible of deadlifts and burpees lateral over the bar. Each interval will be scored separately as rounds and reps. As the run distance and reps decrease, the weight will increase. The barbells should be loaded at a weight where athletes could complete at least 25, 20, and 15 reps unbroken respectively when fresh. We want athletes having sufficient time on the barbell. If short on weights or space, partner up athletes who are using the same weight up and alternate intervals. If they anticipate the longer runs (or rows) taking them more than 3 minutes, distances can be adjusted. If unable to run, complete the following:

600 Meter Run = 750 Meter Row
400 Meter Run = 500 Meter Row
200 Meter Run = 250 Meter Row

Intermediate

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (165/115)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (205/135)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (235/155)
6 Lateral Barbell Burpees

Beginner

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (155/105)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (165/115)
6 Lateral Barbell Burpees

Wednesday

Warm up

:30 Seconds

Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Pigeon Pose – :30 Seconds Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

J19 Team Championship Event 3

Find your max for the complex in 10 MIns.

1 - Power Clean + 2 Hang Cleans + 1 Full Clean

Click to enter scoreClick to see scores.

Then

“Under the Lights”

AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

The focus here is movement over loading. Within the workout, athletes should choose a weight on the barbell that they are confident they could complete 20+ repetitions unbroken when fresh. If torn between two weights, the lighter is better.

Intermediate

AMRAP 8: 
3 Hang Squat Clean (75/55)
3 Toes to Bar or K2E
6 Hang Squat Clean (75/55)
6 Toes to Bar or K2E
9 Hang Squat Clean (75/55)
9 Toes to Bar or K2E

Beginner

AMRAP 8: 
3 Hang Squat Clean (55/35)
3 Knee Tucks or sit ups
6 Hang Squat Clean (55/35)
6 Knee Tucks or sit ups
9 Hang Squat Clean (55/35)
9 Knee Tucks or sit ups

Thursday

Warm up

:30 Seconds each movement

Easy Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

Couch Stretch – :30 Seconds Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Half and Half”

Teams of 2
8 Rounds: 
400 Meter Row
200 Meter Sand Bag Run (50/35)

In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and Sand Bag run before tagging their partner in to begin. The Wreck Bag should be a weight that athletes are confident in moving quickly and without stopping for all 200 meters. If unequipped with Sand Bags, substitute weighted run with a plate, ball, or bag.

Friday

Warm up

2 x :30 Seconds

Push-up to Down Dog
Active Samson
Active Spidermans
Air Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Then

Back Squat / Front Squat

Back Squat 2 x 9 @70% plus 5 lbs 

Front Squat 2 x 9 @ 70%

Then

“Century Club”

Teams of 3
For Time: 
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row

25 Minute Time Cap

Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap. Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories. The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. Athletes will choose the same weight for both the power snatch and thrusters, but having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus. If short on equipment, stagger teams by 5-6 minutes on rowers.

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