WODs 5.7.18 - 5.11.18 - New Intro Classes Start Next Week!

Hello from Vermont. We made it to our Northernmost point on this BOA promo trip. It has been quite the adventure. 

If you know people that are ready to make that leap into a new fitness journey point them in the direction of our intro classes. These classes are perfect for all shapes and sizes. You do not have to get in shape before you sign up! That is our job to help set people in the right direction. Get more info and register at this link

This weeks test will not be part of the gym programming. You must go to a 1/4 mile track and do a 5K. Running , walking, jogging, crawling. It does not matter. This is 12.5 laps on a 400 meter track.  It can also be done at the gym but a coach must confirm that it is a full 5K. 

Click to enter scoreClick to see scores.

Monday

Warm Up

:30 Seconds

Jumping Jacks
Active Samson

Quick Single Unders
Active Spidermans

Higher Single Unders
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.

Box Supported Ankle Stretch – :30 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

“Power Outage”

AMRAP 5: 
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Each five minute interval today will begin with a buy-in of double unders. These only happen once. The scored portion of each AMRAP is total rounds and reps of power cleans and burpee box jump overs. The weights will increase each round as the reps go down. These should be something that athletes are capable of stringing together 21+, 15+, and 12+ repetitions unbroken respectively. For the jump rope buy-in, we will have a two minute cut off so that athletes can spend the majority of the workout on the other movements.

Intermediate

AMRAP 5: 
Buy-In: 100 Double Unders
12 Power Cleans (95/60)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
8 Power Cleans (115/70)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
4 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

Beginner

AMRAP 5: 
Buy-In: 100 Double Unders
12 Power Cleans (65/35)
4 Burpee Box step Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
8 Power Cleans (75/45)
4 Burpee Box Step Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
4 Power Cleans (85/55)
4 Burpee Box Step Overs (24/20)

Tuesday

Warm up

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

Line Drills

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

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

“Friend-ship”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

If athletes can complete 10+ strict pull-ups in a row when fresh, keeping the reps at 5 is appropriate. If they aren’t quite there yet, bringing those down or choosing a variation will get them a better workout. For push-ups, that number is 15+ good reps when fresh to keep it at 10 during the workout. If athletes are unable to run, they can substitute one of the following:

40/28 Calorie Row (Total) 
20/14 Calorie Schwinn Bike
14/10 Calorie Assault Bike

Wednesday

Warm up

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
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

Squat Hold – 2 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 2 minutes.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Bike

In these short sprint intervals, choosing the correct weight will allow athletes to get to the bike on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the bike being the score for each section. If unable to bike, complete a max calorie row. If short on equipment, stagger heats on opposite three minute intervals.

Intermediate

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (65/45)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (85/55)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (95/70)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (115/80)
Max Calorie Bike

Thursday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
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

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.

Couch Stretch – :30 Seconds Each Side 

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.

“Mixed Bag”

Teams of 3
For Time (25 Minute Cap):
400 Meter Sand Bag Run
100 Deadlifts (155/105)
400 Meter Sand Bag Run
80 Hang Power Cleans (155/105)
400 Meter Sand Bag Run
60 Front Squats (155/105)
400 Meter Sand Bag Run
40 Push Jerks (155/105)
400 Meter Sand Bag Run
20 Clusters (155/105)

Sand Bag Weight: (50/35)

Five different barbell movements and runs with the Wreck Bag in this longer chipper. Teams will run with a single Wreck Bag and pass off as they see fit. One weight will be used for all barbell movements, with the push jerk will likely be the limiting factor for most athletes. This should be a weight that they are capable of completing 15+ push jerks unbroken when fresh. Teams may have different loaded barbells for different athletes on the team. In unable to run, bike without using the arms until the other teammates return or complete a 500 meter row. If you don’t have Wreck Bags, complete a weighted run with another object.

Friday 

Warm Up

:30 Seconds

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

Banded Walks

Looking to prime to glutes for the squats in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

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.

Childs Pose – :30 Seconds

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.

Ankle Stretch – :30 Seconds Each Side

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.

Couch Stretch – 1 Minute 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.

Back Squat 

3x7 @ 75% 

Front Squat 

2x7 @75%

Then

 

IMG_3650.JPG