HOME WOD – Monday 28 September 2020
For today, make the only goal to go as hard as you can. 150 wall ball / Air Squats or Burpees seems like a lot, which might make you want to pace it. But, today is not the day to pace it. We want you to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.
Briefing video
Daily Board
WARMUP
(10-15 min.) Dynamic Warm-up
Start with 10 reps short ninja flow
Then perform:
6 reps long lunge sequence
6 alt. Warrior stretch
6 Wall squats
2-3 Rounds
(10 min.) More shoulder prep
Lying internal/external shoulder rotations – 30 sec. Each side.
1 min. Split stance T-spine rotation
2-3 Rounds
WORKOUT PREP & WORKOUT
(10 min.) Prep for the workout
With their medball/db perform:
10 Front Squats (air squats)
10 Thrusters (burpees)
10 Front squats + 1 wall ball (10 air squats + burpee)
9 Front squats + 2 wall ball
8 Front squats + 3 wall ball and so on……..
* Then, rest and prep as needed before the workout
(10 min.) Perform the workout
WARMDOWN
Lie with legs up a wall for 2-3 minutes. Arms extended overhead.
Then, perform:
1 min. Restorative down dog to cobra
1 min. Quad stretch with hip lifts
1 min. Alt. Under the body thoracic stretch
For time
100 Air Squat to Burpee
Or
100 Jumping Air Squats
Or
150 Air Squats
Scoring
Time taken to complete the workout
Scaling
Squat to burpee: Reduce the reps to 80 if needed.
WOD Goal
For today, make the only goal to go as hard as you can. 150 wall ball / Air Squats or Burpees seems like a lot, which might make you want to pace it. But, today is not the day to pace it. We want you to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.
Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of you, allowing up to 10 minutes to complete is a good goal.
For time
150 Single DB Thruster
Scoring
Time taken to complete the workout
Scaling
DB thruster: Reduce the reps to 100, or 80.
WOD Goal
For today, make the only goal to go as hard as you can. 150 wall ball seems like a lot, which makes people want to pace it. But, today is not the day to pace it. We want them to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.
Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of your athletes, allowing up to 10 minutes to complete is a good goal.
For most athletes the loading is a little heavier than a med ball. We have kept the reps at 150 since you don’t ‘throw’ the dumbbell. Scale as you see fit.
Karen
150 Wall balls
Scoring
Time taken to complete the workout
Scaling
Wall balls: First, scale the load and target height. Then, reduce the reps to 100, or 80.
WOD Goal
Today we are doing one of the original lady classics. Karen. A simple squat/press combo. 150 wall ball. Done properly, which is as fast as you can, it will elicit a very similar response to that of Fran. The biggest challenge is getting to this level of intensity. Because accuracy is involved, oftentimes people stick to a more conservative route so you aren’t in any danger of failing reps. This is understandable. For today, let’s open the throttle and see what happens!
For today, make the only goal to go as hard as you can. 150 wall ball seems like a lot, which makes people want to pace it. But, today is not the day to pace it. We want them to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.
Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of your athletes, allowing up to 10 minutes to complete is a good goal.
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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