HOME WOD – Wednesday 2 September 2020
We are switching gears today, and going for a fast pace Triplet. Two movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.
Briefing video
Daily Board
WARMUP
(10-15 min.) Warm-up
5+ reps each of:
Inchworms
Walking/Standing pigeon
Crab walk
Tall duck walk
Rotational planks
Samson stretch
Then, get bouncy with:
Round 1-
Lie on the ground (belly down), when the coach calls 3,2,1 go, they jump up and run 25-50 ft. – If they have no space, have them jump up and instead of run, perform 10 air squats.
* Repeat again with the following positions/movements
Rnd 2-
Lie on back, feet facing the way they are going to run, jump up and run 25-50 ft, perform bear crawls back – or on spot
Rnd 3-
Sit Cross Legged facing the way they are going to run, perform long lateral lunges back
Rnd 4-
Sit on knees and Jump to feet on GO, perform straight legged Bear Crawls back
* Add more rounds if you like…
(10 min.) Project Squat Better Session #13
5 Sit-up to Pike
10 Quad Pose to Hip Lift
10 Split stance rock to tall split kneel – each side
5 Sit-up to Pancake
2 Rounds
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the workout
Fully loaded
10 Front squats + 5 wall ball
10 Step-ups + 5 step-ups and over
5 Front squats + 10 wall ball
5 Box jumps + 5 box jump-overs
* Prep as needed for the workout
Partially Loaded
10 Db front squats + 5 Db thruster
10 Step-ups and overs
5 Db front squats + 10 Db thruster
10 Object jump-overs
* Prep as needed for the workout
Unloaded
5 Strict sit-ups + 10 sit-ups
10 Step-ups and overs
10 Russian twists
10 Object jump-overs
* Prep as needed for the workout
(15 min.) Perform the workout
WARMDOWN
Perform 5+ reps of Hip Flow #2 – slow pace and hold poses.
4 Rounds
15 Object Jump-overs
25 Russian Twists
Scoring
Time to complete the workout
Scaling
Box jump-overs: If possible, scale the height of the box, or use plates stacked. Then, scale to step-up and overs.
Russian twists: Scale to a regular sit-up, or to heel taps instead.
WOD Goal
We are switching gears today, and going for a fast pace Triplet. Two movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.
You will be using the legs and midline today. For the russian twists, if you have an object to hold, have you do that. Each rep is there and back (50 total reps per round.) See note above for the object jump-overs.
The Pushups today are optional but we would like to encourage you to try and get this work done. We want you to perform as many pushups as possible for each round! You will likely see your numbers drop off for each round, but try and maintain the max effort stimulus for these!
For the box jump-overs, or Object Jump overs, you can jump laterally or forward facing.
4 Rounds
15 Object Jump-overs
20 DB Thruster (one DB) (40/25 lb.)
Scoring
Time to complete the workout
Scaling
Object jump-overs: Scale the height of the object, then scale the distance between jumping over each object. If needed, scale to stepping up and over the objects. If you do this, make you high enough to be a challenge.
DB thruster: The rx’d is already using one single dumbbell in both hands. From here, scale the reps to 15 per round.
WOD Goal
We are switching gears today, and going for a fast pace Triplet. Both movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.
For the box jump-overs, you can jump laterally or forward facing.
For the object jump-overs, have you place two objects of similar height roughly 2-3 ft away from each other. One rep equals jumping over both objects (2 jumps) in one direction. There and back (4 total jumps) equals two reps. You can jump laterally or forward facing.
The Dumbbell is held in both hands for the thruster. We have lowered the reps a little to accommodate for the heavier load.
The stimulus for both these tracks are really similar. The goal time should be around 12-14 minutes for some of you. This means you need to perform both movements with only 1-2 breaks for each set. For some of you, it might be you perform the first few rounds unbroken, then once you start to fatigue and slow down, you start breaking things up. Breaking things up in the first set while you are still fresh might feel forced, so going with bigger sets at the start makes sense for this workout.
4 Rounds
15 Box Jump-overs (24/20 in.)
25 Wall Ball (20/14 lb.)
Scoring
Time to complete the workout
Scaling
Box jump-overs: If possible, scale the height of the box, or use plates stacked. Then, scale to step-up and overs.
Wall ball: Scale the ball, then scale the height of the target.
WOD Goal
We are switching gears today, and going for a fast pace Triplet. Both movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.
For the box jump-overs, you can jump laterally or forward facing.
For the object jump-overs, have you place two objects of similar height roughly 2-3 ft away from each other. One rep equals jumping over both objects (2 jumps) in one direction. There and back (4 total jumps) equals two reps. You can jump laterally or forward facing.
The Dumbbell is held in both hands for the thruster. We have lowered the reps a little to accommodate for the heavier load.
The stimulus for both these tracks are really similar. The goal time should be around 12-14 minutes for some of you. This means you need to perform both movements with only 1-2 breaks for each set. For some of you, it might be you perform the first few rounds unbroken, then once you start to fatigue and slow down, you start breaking things up. Breaking things up in the first set while you are still fresh might feel forced, so going with bigger sets at the start makes sense for this workout.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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