June 06, 2020 Saturday
Happy Birthday, Rick!
For time: Row, 1978 m 42 Kettlebell Swings, 53/35 lbs 42 Box Jumps, 24/20 in 42 Power Cleans, 135/95 lbs Run, 200 m 42 Pull-ups 42 Wall Balls 42 Squat Cleans, 135/95 lbs Bike, 1978 mView Results
June 05, 2020 Friday
General Warmup-Review lifts points of performance
For time: General Warm Up, 10 minsView Results
Warmup then Coach to review wod for day and go over points of performance for lifts. Front Squat Set up for Front Squat Begin with your feet shoulder width apart standing tall The bar is held with the hands slightly outside shoulders in the rack position with the elbows high and parallel to the ground Points of Performance for Front Squat -Send your hips back and down while keeping your chest up and elbows high Descend until the hip crease breaks the plane of the knees Knees are always tracking over the toes Driving through your heels, ascend back to your starting position Rep is completed when the knees and hips are fully locked and open at the top Deadlift TEACHING SETUP Hip- to shoulder-width stance Hands just outside hips with a full grip Shoulders over or slightly in front of the bar Bar in contact with the shins Arms straight Eyes on the horizon EXECUTION Lumbar curve maintained Hips and shoulders rise at the same rate until the bar passes the knees Hips then extend Bar moves over the middle of the foot Heels down Complete at full hip and knee extension SEEING PRIMARY POINTS OF PERFORMANCE Lumbar curve maintained Weight on heels Bar stays close to the frontal plane and body Torso angle relatively constant during the initial pull Demonstrate active shoulders CORRECTING COMMON FAULTS Loss of lumbar curve in flexion Weight in, or shifting to, the toes Shoulders behind the bar in the setup Hips do not move back to initiate the descent Bar loses contact with the legs Hips rise without the chest Shoulders rise without the hips Bench Press Set up for Bench Press Start with the hands outside the shoulders and the bar over the center of the chest. Points of Performance for Bench Press Break at the elbows allowing the bar to descend towards the center of the chest. Elbows track tight and close to the body. Allow the bar to make contact with the chest. Press the bar straight back to your starting position.
For quality: Deadlift Front Squat Bench PressView Results
After coach demonstrates and teaches the movements, spend plenty of time warming up to the wod weight.
Teams of 3-Bench better have my Money
Teams of 3 In 7 mins do: 50 Bench Press, 135/95 lbs 50 Bench Press, 155/105 lbs max reps in remaining time, Bench Press, 185/135 lbs -- Rest 3 mins -- In 7 mins do: 50 Front Squats, 135/95 lbs 50 Front Squats, 155/105 lbs max reps in remaining time, Front Squat, 185/135 lbs -- Rest 3 mins -- In 7 mins do: 50 Deadlifts, 185/135 lbs 50 Deadlifts, 225/155 lbs max reps in remaining time, Deadlift, 275/185 lbsView Results
June 04, 2020 Thursday
5 rounds for time of: 15/10 Assault Bike Calories 10 BurpeesView Results
Will run heats of 3.
Accessory-GHD Sit up Holds
For quality: 3 Static Ghd Sit Up Holds, 1 minView Results
Each athlete to accumulate 1 minute GHD hold. Rest as long as needed then repeat 3 times total.
June 03, 2020 Wednesday
For quality: Snatch Push-upView Results
Build up to snatch weight. warm up the pushups as well. Coach will review the snatch with the class focusing on the points of performance below. Snatch Points Of Performance Stand on feet with hip-width apart Hands wide enough that the bar rests in crease of hips when legs and hips are extended Hook grip on the bar Shoulders slightly in front of the bar at set-up Lumbar curve maintained Hips and shoulders rise at the same rate Hips extend rapidly Heels stay down until hips and legs extend Shoulders shrug, followed by a pull under with the arms Bar is received in a partial overhead squat Squat complete at full hip, knee and arm extension with the bar over the middle of both feet
For time: Run, 1000 m 100 Push-ups 10 Snatches, 135/95 lbsView Results
L1-pushups-Snatches 135/95 L2-pushups-Snatches 115/75 L3-Pushups from Knees-Snatches 95/55
For quality: Athletes Choice Cool DownView Results
June 02, 2020 Tuesday
General Warmup and Push Press/KB/Box Jump technique review
For quality: General Warm Up, 15 minsView Results
For quality: 5 Push Press 5 Box Jumps 5 Kettlebell SwingsView Results
Athlete to take time warming up to WOD weight with coach monitoring proper technique. Athlete to start off low weight until reach wod weight. Coach should see reps from all athletes to ensure proper technique before wod begins.
Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.View Results
L1-PP 115/85-KBs 53/35-BJ 24/20 L2-PP 95/65-KBs 35/23-BJ 20/16 L3-PP 75/45-KBs 35/23-BJ 16/Weights
June 01, 2020 Monday
Complete as many rounds as possible in 10 mins of: Warm Up, 10 minsView Results
Rowing Specific Warmup
Tabata Row The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.View Results
Get warmed up for the 2km row, rest until ready to go all out on 2km.
Row 2000 m This is an all out effort for time.View Results
This is an all out effort for time. Nothing should be left in the athlete after this wod. Coaches should set this up in 1 to 2 person heats so that all athletes can cheer and motivate each other. Set the rower up for the 2000 meter countdown for accurate timing. This wod is a test of fitness and will be used later for gauging fitness increase/decrease.
May 30, 2020 Saturday
Complete as many rounds as possible in 23 mins of: 5 Tire Flips 30 Burpees 60 Deadlifts, 95/65 lbs 60 Floor Bench Press, 95/65 lbsView Results
May 29, 2020 Friday
Deadlift 5x3 at 70% 1RM Rest as needed between sets.View Results
For time: Run, 400 m 20 Deadlifts, 135/95 lbs 20 Push-ups Run, 400 m 20 Deadlifts, 135/95 lbs 20 Push-ups Run, 400 mView Results
May 28, 2020 Thursday
Squat Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
15-12-9-12-15 reps, for time of: Kettlebell Swing, 70/53 lbs Box Jump, 24/20 in Toes-to-barView Results
May 27, 2020 Wednesday
Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Work to a heavy 5
Partner WOD Wednesday
In 20 mins do: One Arm Kettlebell Farmers Carry, 53/35 lbs, 200 m then in the remaining time, AMRAP of: 15 Kettlebell Swings, 53/35 lbs 10 Burpees 5 Ground-to-Overheads, 95/65 lbs 150 Wall Balls, 20/14 lbsView Results
Wod: Partner Wod 20 min Buy in: 200M farmer’s carry 53/35 ( one kB ) Together Partner 1 completes 1 round of 15 KBs - 53/35, 10 burpees, 5 G2O - 95/65 Partner 2 does mx WB’S. The goal is to complete 150 Wb. They continue to rotate until the 150 wb has been met then if there is time left it will change to 15/10/5 of rep rounds. One person works at a time.
May 26, 2020 Tuesday
Lost in Translation
As many reps as possible in 18 mins of: 2 Front Squats, 115/75 lbs 2 Box Jumps, 24/20 in 4 Front Squats, 115/75 lbs 4 Box Jumps, 24/20 in 6 Front Squats, 115/75 lbs 6 Box Jumps, 24/20 in ... Continue adding 2 reps each round to each movement until time expires.View Results
Back Squat 5x3 at 70% 1RM Rest as needed between sets.View Results
May 23, 2020 Saturday
For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. *Run Substitute: 500 Jumping Jacks In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.View Results
May 22, 2020 Friday
Caveman Progression Week 2
Deadlift 4x4 at 70% 1RM Rest as needed between sets.View Results
Every 90 seconds 4x4 @ 70% of 1RM Rest 2 minutes