WODs 6.4.18 - 6.8.18 - New Intro Starts Next Week

If you know someone that is contemplating making a lifestyle change send them to our intro classes. This new intro class will start with a movement screen at BenchMark/Drayer Physical Therapy. This will give us a clearer picture on how to more specifically program for the individual athlete. We are super excited about this addition to our program. Movement screens are also available for all members by making an appointment.  More info here

Monday

Warm Up

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Active Samson

:30 Seconds

Faster Row
Push-up to Down Dog

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Couch Stretch – 1 Minute 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.

Childs Pose – 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.

“Broken Vessel”

For Time: 
27-21-15-9:
Calorie Row
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)

In this triplet, athletes should choose a weigh on the dumbbell that they could complete 30+ repetitions unbroken when fresh on the strict press and at least 100’ unbroken on the lunges. Athletes will use two dumbbells for both movements, lunging with the bells by their side. If on the fence about weight, lighter is better. 

Intermediate - Slightly lighter dumbbell weight. 

Beginner 

21-15-9

Calorie Row

DB Strict 10/15

Lunges - no weight

Tuesday

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.

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.

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.

“Mani-Pedi”

On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Combining strength and skill within today’s workout. Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed “touch-and-go”, however they should be at a weight where a single repetition is always there. Score today is the final completed weight on the barbell.

Intermediate

On the 2:00 x 7 Sets:
36 Double Unders
9 K2E
3 Power Cleans

Beginner

On the 2:00 x 7 Sets:
36 Single Unders
9 Sit Ups
3 Power Cleans

Wednesday

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 thrusters 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 another 10 steps in each direction and 10 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 – :30 Seconds

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.

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.

Squat Clean Thruster

Build to a Heavy Single

“Chalant”

For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (135/95) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95) 
9 Lateral Barbell Burpees
9 Thrusters (135/95)

Athletes will begin the day by building to a heavy single squat clean thruster. Within the workout, the squat clean thruster will be deconstructed into three parts: the power clean, hang squat clean, and thruster. These movements should be completed at a weight that athletes could complete all three movement unbroken individually when fresh. On the lateral bar burpees, there is no need to stand to full extension at the top of each rep.

Intermediate

For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (115/75) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (115/75) 
9 Lateral Barbell Burpees
9 Thrusters (115/75)

Beginner

For Time: 
15 Lateral Barbell Burpees
15 Power Cleans (65/35) 
9 Lateral Barbell Burpees
9 Hang Squat Cleans (65/35) 
6 Lateral Barbell Burpees
6 Thrusters (65/35)

Thursday

Warm up

:30 Seconds

Jumping Jacks
Quad Stretch
Knucle Drags
Side Lunge
Active Spidermans
Active Samson
Push-ups to Down Dog
Air Squats

Couch Stretch – 1 Minute 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.

Childs Pose – 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.

1 moderate 100 meter run then one almost full sprint. 

J19 Team Championship Event 2. 

For time

2 x 400 Meter Sprint relay. 1 athlete will sprint then tag the other behind the line. 

Enter score here  - See scores here

Then

“Recess”

AMRAP 10: 
3 Calorie Schwinn Bike, 3 Kettlebell Swings (53/35) 
6 Calorie Schwinn Bike, 6 Kettlebell Swings (53/35) 
9 Calorie Schwinn Bike, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

Looking to choose a weight for the kettlebell swings that athletes could swing for 25+ repetitions unbroken when fresh. If unable to Schwinn Bike, complete a Calorie Assault Bike or Calorie Row, increasing by just 2 repetitions each round. Another option would be to complete 10 Meter Shuttle Runs with the same rep scheme as prescribed. 

Intermediate - same

Beginner 35/18 KB

Friday

Warm Up

Rotating Through 3 Stations

1 Minute

Easy Bike
Active Spidermans
Pigeon Pose (:30 Seconds Per Side)

:45 Seconds

Medium Bike
Active Samson
Child’s Pose

:30 Seconds

Faster Bike
Push-up to Down Dog
Squat Hold

“Bumpy Ride”

In Teams of 3, AMRAP 25:
12/9 Calorie Schwinn Bike or Cal Row
6 Burpees Over Wreck Bag
100 Meter Wreck Bag Run (50/35)

 Athletes will alternate full rounds today before switching off. These rounds are meant to be fast and furious. The Wreck Bag should be light enough that athletes can sprint with the weight. If unable to Schwinn Bike, complete a 9/6 Calorie Assault Bike or Row. If unable to run with a Wreck Bag, complete burpees over an object and a weighted run of some kind.

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