HOME WOD – Monday 13 July 2020
We are kicking off the week with a fun, long triplet consisting of two gymnastics movements and one light-to-moderate weightlifting movement. Both the shoulders and legs are going to be the focus for today, making it a great mash-up. Given the high-skill movements we have in store, the lungs won’t be the limiting factor—today is more about chipping away a few reps at a time and getting in some volume for all three movements.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARMUP ~ 10 MINS
(5 min.) Quick Warm-up!
In partners if possible with a MB, quickly perform 16 reps total (8 each):
Chest Throws
OH Throws
Squat + Throws
Granny Throws (Under-legs Throw)
Burpee-to-Ball Throws
(5 min.) Quick Hip/Shoulder Prep
10 reps of Hip Flow #1
10 reps of PVC Complex
WORKOUT PREP & WORKOUT ~ 45 MINS
(10 min.) Review and Prep the Bar Muscle-up
Perform a few reps at each progression for the Bar Muscle-up:
Quick Jumping Chest-to-bar Pull-ups
Big Kipping Swings on the Bar (to exaggerate the Swing, show them a step to jump into the Bar Swing)
Pull chest and hips as high as they can
Jumping Bar Muscle-ups (make the height so they can achieve it)
Full Bar Muscle-up – SCALE to Bands here if needed (only for the warm-up); otherwise, stick with their workout modification
(10-15 min.) Review Barbell Movements and Prep for Workout
If needed, briefly review the Hang Squat Snatch with an empty Barbell or PVC:
Overhead Squat—Hang Power Snatch—Squat Snatch
Then perform:
3 Hang Squat Snatches
1 Burpee Bar Muscle-up
1 Over-under
EMOM 2 min. for 3 rounds
* Add load each round. The last 1 or 2 rounds should be at their working weight.
* Prep for Workout as needed.
(18 min.) Perform the Workout
WOD
Every 10 min. perform
3 Rounds
8 Rotational Planks
8 Strict Handstand Pushups
16 Speed Skaters
Run 800 m
Scoring
Complete the workout
WARMUP ~ 5 – 10 MINS
(10 min.) OTB Whole Body Complex
10 Alt. Supine Plank Leg Raises
10 Sit-up to Pike
10 Sit-up to Straddle
5 Inchworm into Down Dog into Cobra
2 rounds
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the workout
Unloaded
Run 200 m
8 Speed skaters
6 Strict handstand push-up lowers
8 Rotational planks
6 Strict HSPU – or use workout modification here.
Run 200 m – faster than before.
(30 min.) Perform the workout
WOD
1-2-3-4-5-6-7-8…..
DB Burpee + Over DB Jumps
SA. DB Hang Squat Snatch (reps each side)
Over-under
AMRAP 18 min.
* There and back = 1 rep for jump
WOD GOAL
We are kicking off the week with a fun, long triplet consisting of two gymnastics movements and one light-to-moderate weightlifting movement. Both the shoulders and legs are going to be the focus for today, making it a great mash-up. Given the high-skill movements we have in store, the lungs won’t be the limiting factor—today is more about chipping away a few reps at a time and getting in some volume for all three movements. Most people will start failing through muscle fatigue.
We are moving for 18 min. today, because it’s not 15 or 20 min. Variation 😉
The Burpee Bar Muscle-up consists of 1 Burpee under the Pull-up Bar, then jumping to the Bar and performing 1 Bar Muscle-up. The Bar needs to be at least one hand’s width away from their reach.
Athletes add 1 rep to each movement every round.
These athletes will most likely be limited by their breathing and will want to rest more as time goes on. Encourage them to keep the rest as short as possible between movements and rounds.
Scoring
As many rounds and reps as possible in 18 min.
* Round 1 = 3 reps, Round 2 = 6 reps, Round 3 = 9 reps, etc.
Scaling
Burpee Bar Muscle-ups: If possible logistically, scale to Burpee Jumping Bar Muscle-ups, or Burpee Chest-to-bar Pull-ups. Lastly, scale to Burpee Jumping Chest-to-bar Pull-ups or regular Jumping Pull-ups.
Hang Squat Snatches: Scale the load first, then scale to Hang Power Snatches.
Over-unders: Scale the height as needed. Then, scale to a Step-over-under.
WOD
1-2-3-4-5-6-7-8…..
Burpee Bar Muscle-ups
Hang Squat Snatches (95/65 lb.)
Over-unders
AMRAP 18 min.
WOD GOAL
We are kicking off the week with a fun, long triplet consisting of two gymnastics movements and one light-to-moderate weightlifting movement. Both the shoulders and legs are going to be the focus for today, making it a great mash-up. Given the high-skill movements we have in store, the lungs won’t be the limiting factor—today is more about chipping away a few reps at a time and getting in some volume for all three movements. Most people will start failing through muscle fatigue, with the exception of your Competitors or top Rx’d athletes.
We are moving for 18 min. today, because it’s not 15 or 20 min. Variation 😉
The Burpee Bar Muscle-up consists of 1 Burpee under the Pull-up Bar, then jumping to the Bar and performing 1 Bar Muscle-up. The Bar needs to be at least one hand’s width away from their reach.
Athletes add 1 rep to each movement every round.
Competitor and Rx’d: The Burpee Bar Muscle-ups probably won’t be hard for most people who are proficient in the Bar Muscle-up, but performing a Burpee each rep will make it so they can’t string any Muscle-ups together, slowing the movement down a little. That is the intent, so it’s OK.
The Snatch should be light and fast for the first quarter of the workout. Things will start to slow down a little after this, but athletes should have a number that they know they can always hit each round, or they should mentally break up each round right before they are going to do it. As the sets get bigger, the Snatches will start to jack up their heart rate and fatigue, so it will be important to manage this.
For the Over-unders, the legs will begin to get a little fiery after the second quarter, especially coming on the heels of those Snatches. The jumps will start to feel high! Chip away at them at a consistent pace. Rushing these doesn’t really save too much time in the long run.
Top performers will probably be able to get into and beyond 10 or so rounds. Most people will get around 6-8 rounds. 18 min. is a long time, especially during the early rounds when the reps are low and the athletes are moving through the movements quickly. The goal should be to keep their breathing steady and to not put too much effort into the early/easier rounds. Save it for the bigger sets, when they want to put the Barbell down.
Scoring
As many rounds and reps as possible in 18 min.
* Round 1 = 3 reps, Round 2 = 6 reps, Round 3 = 9 reps, etc.
Scaling
Burpee Bar Muscle-ups: If possible logistically, scale to Burpee Jumping Bar Muscle-ups, or Burpee Chest-to-bar Pull-ups. Lastly, scale to Burpee Jumping Chest-to-bar Pull-ups or regular Jumping Pull-ups.
Hang Squat Snatches: Scale the load first, then scale to Hang Power Snatches.
Over-unders: Scale the height as needed. Then, scale to a Step-over-under.
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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