August 15, 2020 Saturday

Partner WOD

1 of 2 From 0:00 to 12:00 Split anyway 12 min cap then at the 17 min mark the 2nd part begins.

2 of 2 Partners can work at the same time 11 min cap


August 14, 2020 Friday

Each set must be completed unbroken. Rest as needed between sets using the same weight across all sets.

You choose your machine today for max meters

GDFIT30 WOD

Hold DB on Front Rack or Shoulder for lunges.


August 13, 2020 Thursday

1x6 @ 65-70% (light-moderate) of 2RM 1x6 @ 70-75% (moderate) 1x8-10 @ 75-80% (moderate-heavy) Quality Deadlift reps today! Athletes, you are working off percentages of your 2RM Deadlift. If you don’t know that test number, you can go by feel: moderate-light (something you can do 12-15 reps of), moderate (something you can do 10-12 reps of), moderate-heavy (something you can do 6-10 reps of). The last set you are shooting for more than 6 QUALITY reps- no going to failure!

1x6 @ 65-70% (light-moderate) of 2RM 1x6 @ 70-75% (moderate) 1x8-10 @ 75-80% (moderate-heavy) Quality Back Squat reps today! Athletes, you are working off percentages of your 2RM Back Squat. If you don’t know that test number, you can go by feel: moderate-light (something you can do 12-15 reps of), moderate (something you can do 10-12 reps of), moderate-heavy (something you can do 6-10 reps of). The last set you are shooting for more than 6 QUALITY reps- no going to failure!

1x6 @ 65-70% (light-moderate) of 2RM 1x6 @ 70-75% (moderate) 1x8-10 @ 75-80% (moderate-heavy) Quality Back Squat reps today! Athletes, you are working off percentages of your 2RM Back Squat. If you don’t know that test number, you can go by feel: moderate-light (something you can do 12-15 reps of), moderate (something you can do 10-12 reps of), moderate-heavy (something you can do 6-10 reps of). The last set you are shooting for more than 6 QUALITY reps- no going to failure!

15 min cap DL weight should be AHAP, as heavy as possible but keeping them in sets of about 5 (not 5 singles) DB HangPowerClean weight should be something you can do in about 3 sets in the first set of 20 reps

GDFIT30 WOD

Max Rep Hand Release Push Ups. Optional Finisher: 2 Sets: 10-15 Box Dips 10/10 Single Leg Box Squats :30 Deadbugs (modify to tuck hold)


August 12, 2020 Wednesday

*Athlete Goal* – Challenge yourself on how long you can hold onto the DBs in the Up-Down Devil’s Press and DB Renegade Row! Are you utilizing today’s workout for fitness or strength? You choose! Fight Gone Bad style today however, you choose how you approach the workout w/ your DBs chosen. If you are feeling beat up from yesterday then slow down the pace w/ heavier DBs. If you're up for a 'butt-kicking' pace then choose a lighter weight & push the pace on all 4 movements using the 1 minute rest to recover & set up for the next round Either way today will be great WOD! Modify the V-ups to TuckUps as needed. Plan your transitions

GDFIT30 30 WOD


August 11, 2020 Tuesday

1x6 @ 65-70% (light-moderate) of 2RM 1x6 @ 70-75% (moderate) 1x8-10 @ 75-80% (moderate-heavy) Quality Back Squat reps today! Athletes, you are working off percentages of your 2RM Back Squat. If you don’t know that test number, you can go by feel: moderate-light (something you can do 12-15 reps of), moderate (something you can do 10-12 reps of), moderate-heavy (something you can do 6-10 reps of). The last set you are shooting for more than 6 QUALITY reps- no going to failure!

1x6 @ 65-70% (light-moderate) of 2RM 1x6 @ 70-75% (moderate) 1x8-10 @ 75-80% (moderate-heavy) Quality Back Squat reps today! Athletes, you are working off percentages of your 2RM Back Squat. If you don’t know that test number, you can go by feel: moderate-light (something you can do 12-15 reps of), moderate (something you can do 10-12 reps of), moderate-heavy (something you can do 6-10 reps of). The last set you are shooting for more than 6 QUALITY reps- no going to failure!

1x6 @ 65-70% (light-moderate) of 2RM 1x6 @ 70-75% (moderate) 1x8-10 @ 75-80% (moderate-heavy) Quality Back Squat reps today! Athletes, you are working off percentages of your 2RM Back Squat. If you don’t know that test number, you can go by feel: moderate-light (something you can do 12-15 reps of), moderate (something you can do 10-12 reps of), moderate-heavy (something you can do 6-10 reps of). The last set you are shooting for more than 6 QUALITY reps- no going to failure!

We are looking to finish with at least :30-:45 rest before heading into the next set. That means Hang Power Cleans, Front Squats, & Presses should be a load you can move efficiently today, perhaps unbroken but no more than 2 sets.

GDFIT30 WOD


August 10, 2020 Monday

*Athlete Goal* – Keep moving! Find a pace to hold for the whole workout. Each round should take the same amount of time so start conservatively and begin to speed it up! W/ 7 rounds, we are aiming for each round to be 3 minutes or less. There is a 21 minute cap. Modify accordingly to allow to finish under the cap No more than 1:00-1:10 on the run, and 1:30-1:45 on the Burpee Box Jumps

Finisher - Not For Time

GDFIT30 WOD PART 1

Rest 2 Mins Then start Part 2

GDFIT30 WOD PART 2

Wall Ball Lunges are alternating. Use the Wall Ball for your Russian twists. Each side is 1.


August 08, 2020 Saturday

Concept 2 Buy In Buy Out DB Partner WOD

One Partner chooses a Concept 2 Machine while other partner choices a different one. Choices are: Bike Erg’s 2000m Rows 1000m Ski Erg’s 1000m Then complete: Split reps any way. Use your own DB. 100 DB Snatch 50/35 100 DB Russian Twists 100 DB Box Step Overs 50/35 100 Overhead DB Leg Raises (in hollow body position with DB overhead) 100 Lateral DB Hops Buy Out: Partner Switches machines and completes


August 07, 2020 Friday

20 minutes to establish a new 2 RM (RepMax) *Athlete Goal* – Aim for a perfect Max out today. This may be the first time we go this heavy in a long time and there is plenty of strength to be gained from using percentages from a 2RM with perfect mechanics. Today’s strength is the starting point of our new strength cycle, so we will build to the heaviest weight that we can for a set of 2 Deadlifts. Athletes should be accumulating somewhere between 7-10 sets

We last did this 9/20/19 Aim to get faster each round, start conservatively and finish aggressively! If you like the barbell then DT is likely a favorite workout of yours! DT consists of a moderate weight barbell that allows you to cycle the barbell through all 3 movements. Keep this in mind when choosing your weight today. If the weight on the bar forces you to do singles of any of the 3 movements then it is too heavy. Everyone's goal should be sub 10 minutes while top Athletes will aim to be sub 5. 15 minute cap

GDFIT30


August 06, 2020 Thursday

*10 reps on right arm / 10 reps on left arm, legs alternate every rep on the FrontRack Box Step Ups Quality movement today- each movement should be done unbroken at a steady pace, so scale the loading or movement accordingly to allow for this control! With all of the higher intensity work we’ve done this week, today is a great opportunity to focus on quality over quantity. While this workout might not seem like it’s a tough one on paper, a workout like this is as tough as you make it! Move with intent and control from set 1 to set 5, without wavering in pace or movement quality. Workouts like these are the ones that are meant to help us get better at those higher intensity workouts because it teaches us where our pacing ability is so we know where to push and where to back off. Each set, each movement should be done unbroken, leaving at least :30-:45 rest before starting the next set. KB should be light enough to allow for unbroken KBS immediately into the Single Arm FR Step-Up on each side. Box Jump Overs should take no more than :30-:45- scale back the volume if you are not finishing with at least :30 rest. Athletes can push the pace on today’s workout if you feel fresh, otherwise quality is the main goal and focus today!

GDFIT30


August 05, 2020 Wednesday

In 20 minutes We will have 4 racks & the jerk blocks to use outside today. Please share w/ each other. If you want to take the bar from the ground then go for it. Today plan for the first 6-8 minutes at a light - moderate load, the next 6-8 minutes at a moderate - heavy load, & the final minutes at the heaviest you feel good w/ for today.

Max meter row at the end in the remaining time 1000m Row right off the bat we will talk strategy in the warm-up to give you some idea of what you're looking for in that row. The Back Squats in the workout are meant to be smooth sets coming from the floor so we will review the transition of the barbell from the ground to the Back Rack position for those Back Squats Go for broke at the end on your max meters in remaining time!

GDFIT30