WODs

June 30, 2020 Tuesday

Coach will lead Cool Down with remaining time


June 29, 2020 Monday

Coaches Choice Warmup

Teaching Movements

L1-HSPU/Pistols/Pullups L2-HSPU Burn Down/Assisted Pistols/Pullups L3-Kickups/Air Squat with 30/20lb ball/banded pullup


June 27, 2020 Saturday

Happy Birthday, Allie!!!

Two man team. Double the work. You go, I go...

Happy Birthday, Nat!


June 26, 2020 Friday

Coaches Choice Warmup

Squat Specific Warmup

Squat sit is exactly what it says, hold in a squat position for 1 min. Athletes, please see links below for movement examples. Coaches, demo movement for each class.

You get 3 fails per lift. So push to failure. Don't be scared to fail a lift!!!!!!!! Cheer on those going for their max. The cheering adds 5 lbs to a max. Thats a proven fact :-)


June 25, 2020 Thursday

Coaches Choice Warmup

Pick the muscle up progression you have been working on and practice.

Rest 5 mins before next set

Rest 5 mins before next set


June 24, 2020 Wednesday

Warmup

30 Mins ain't Squat........Teams of 3

1 person rows 15/10 calories while 1 person squats while 1 person rests. Barbell must be on shoulders for teammate to row. When teammate finishes rowing all 3 team members will perform 10 burpees. Total squats for the day wins....... Set Up for the Back Squat Begin with the bar racked behind the neck resting on or across the trapezius muscles Place firm grip on the bar with elbows pulled in tight and down Stand with heels just outside hips, feet slightly pointed out Set hips underneath shoulders Core is tight and maintains tight throughout the entire lift Points of Performance for the Back Squat Send your hips back and down while maintaining a good lumbar curve Make sure your knees are tracking over the toes Descend until the hip crease breaks the plane of the knees Pushing through your heels, drive your knees out, ascend back to your starting position A “good rep” is when the hips break the vertical plane of the knees at the bottom and when the knees and hips are fully locked and open at the top How to Row on a Rowing Machine Set Up Competitive rowers typically never set the dampener above 8. For smaller athletes, the lower the number is usually better Strap feet in tight and secure around the widest part of the foot Sit comfortably upright on the seat How to Row on a Rowing Machine Points of Performance In one powerful stroke, press through the heels extending the legs and body, then pull with the arms just above the belly button The athlete is reclining slightly in the finish Extend the arms, bend forward at the hip and then re-bend the knees to the catch position Set up for a Burpee Stand in an athletic position with shoulders over hips and hips over feet Points of Performance for a Burpee Drop down into the bottom of a push up with chest and thighs in contact with the ground Spring back up, piking the hips into a partial squat Jump up clapping the hands overhead to complete the rep Hips and knees must be fully locked out and open at the top while feet leave the ground. Athlete’s entire body must be vertical in air


June 23, 2020 Tuesday

Coaches Choice Warmup then teaching

Coaches choice warmup Then coach will demonstrate, teach, then have the class repeat movements, correcting until perfecting. Set up for the Thruster Combing the front squat and overhead press, clean or power clean your barbell into your front rack. Begin with the feet shoulder width apart in the squat stance. Hands slightly outside the shoulder, with the elbows up high and parallel to the ground. Points of Performance for the Thruster Descend down into a full front squat with the crease of the hip below the knee. Keeping the elbows up, drive through your heels, aggressively extending the hips and knees. At full extension, press the bar overhead to complete the rep. Rep is completed when the hips and knees and elbows are all fully open and locked out with the bar over the center of the body. Burpee Set up for a Burpee Stand in an athletic position with shoulders over hips and hips over feet Points of Performance for a Burpee Drop down into the bottom of a push up with chest and thighs in contact with the ground Spring back up, piking the hips into a partial squat Jump up clapping the hands overhead to complete the rep Hips and knees must be fully locked out and open at the top while feet leave the ground. Athlete’s entire body must be vertical in air Pull-ups Set up for Kipping Pull Ups Begin in a dead hang from the pull-up bar with hands just outside shoulders Arms are long elbows are locked out from the bottom position Points of Performance for Kipping Pull Ups Begin by initiating the kipping swing, opening and violently closing the shoulder and hip, driving your knees up Press down on the bar with straight arms, open the hip kicking your feet back Follow through with a pulling of the arms to finish the rep with the chin breaking the plane of the bar Push away from the bar at the top and lean back as your descend back into the kipping swing

Put the work in

Each round should be a sprint. Go all out until complete with the round, then recover for the next round.

Coach will lead Cool Down with remaining time


June 22, 2020 Monday

Coaches Choice Warmup

Coaches Choice Warmup then teaching

Coaches choice warmup Then coach will demonstrate, teach, then have the class repeat movements, correcting until perfecting. Set up for the Thruster Combing the front squat and overhead press, clean or power clean your barbell into your front rack. Begin with the feet shoulder width apart in the squat stance. Hands slightly outside the shoulder, with the elbows up high and parallel to the ground. Points of Performance for the Thruster Descend down into a full front squat with the crease of the hip below the knee. Keeping the elbows up, drive through your heels, aggressively extending the hips and knees. At full extension, press the bar overhead to complete the rep. Rep is completed when the hips and knees and elbows are all fully open and locked out with the bar over the center of the body. Burpee Set up for a Burpee Stand in an athletic position with shoulders over hips and hips over feet Points of Performance for a Burpee Drop down into the bottom of a push up with chest and thighs in contact with the ground Spring back up, piking the hips into a partial squat Jump up clapping the hands overhead to complete the rep Hips and knees must be fully locked out and open at the top while feet leave the ground. Athlete’s entire body must be vertical in air Pull-ups Set up for Kipping Pull Ups Begin in a dead hang from the pull-up bar with hands just outside shoulders Arms are long elbows are locked out from the bottom position Points of Performance for Kipping Pull Ups Begin by initiating the kipping swing, opening and violently closing the shoulder and hip, driving your knees up Press down on the bar with straight arms, open the hip kicking your feet back Follow through with a pulling of the arms to finish the rep with the chin breaking the plane of the bar Push away from the bar at the top and lean back as your descend back into the kipping swing

Sloan's Revenge

For those of you that commented that your upper body was sore but not your lower, enjoy this one. Sloan talked me into doing this one with her last week. I can at least sit down now....... Bring some knee sleeves for this to prevent banging the knee on the pavement.

Accessory cool down


June 20, 2020 Saturday

Sloan’s Chipper!


June 19, 2020 Friday

General Warmup-Skill Work

Coaches to lead warmup Then Demonstrate, Teach, Watch Athletes, correct for the following movements. Spend a lot of time working these movements. GHD Situp Set up for GHD Sit-Up Start in a sitting position with your feet in the stir ups, light inflection of the knees and glutes slightly hanging off the back of the pad. Points of Performance for GHD Sit-Up Begin by opening the hip, reaching back with the hands, as the core goes into slight over extension. Push the knees down to initiate the ascent back up as you brace the belly. Flex up with the hip and touch the foot pads at the top to complete the rep. Muscle Up Set Up for the Kipping Ring Muscle-Up Dead hang from the rings with elbows fully locked out Knuckles on top of the rings Points of Performance for the Kipping Ring Muscle-Up Initiate a swing by opening and violently closing the shoulder Lean back and keep the arms long as you press down and drive the hips up With an aggressive sit up, keeping rings as close to your body as possible, pull through the rings by driving the elbows back into the bottom of a ring dip Lock out your elbows at the top of the ring dip to complete the rep


June 18, 2020 Thursday

General Warmup

Coaches Choice for warmup Then, Demo movement for WOD. Wall Ball Set up for Wall Ball Shots Begin with the feet shoulder width apart in the squat stance. Hands holding the ball at the shoulders. Points of Performance for Wall Ball Shots Descend down into a full front squat with the crease of the hip below the knee. Keeping the chest up drive through your heels, aggressively extending the hips and knees. After aggressively opening the hip, throw the ball up to a target on the wall. Receive the ball with the arms extended and cushion the force as you descend into the next rep. Rower How to Row on a Rowing Machine Set Up Perform the drag factor test and adjust damper to proper setting to achieve a drag between 100-140 Strap feet in tight and secure around the widest part of the foot Sit comfortably upright on the seat How to Row on a Rowing Machine Points of Performance In one powerful stroke, press through the heels extending the legs and body, then pull with the arms just above the belly button The athlete is reclining slightly in the finish Extend the arms, bend forward at the hip and then re-bend the knees to the catch position

Specific Warmup

This is not for time, Take your time and perform the movements properly. Notice that the weight on the ball increases. It will be heavy for some of us. Do your best to do them, even if they are singles. Drop it, pick it up after a quick rest, then make the shot. However, i want perfect form with all the weights. If not able to keep the form, go back down in weight. I want us to start seeing some heavier wall balls and This will also make the RX wod weight a lot easier. Trust me......

Find your pace on this one. Don't blow it all at the beginning, but ramp up at the end!!

Accessory-If time remaining

Only start when everyone is complete with the WOD. This is not an all out effort for time. This is more get your junk miles in, after already facing a metabolic load. You will need these junk miles for next week.............