Some old school Tampa Bay Games wods

TEAMS OF 2
6 Minute Amrap

40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters In the Tampa Bay Games you are working in pairs of 2 on this wod anyway.

Wod 2- 10 Minutes Amrap- Teams of 2

10 Min AMRAP

Buy In:  500m row

30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25)

20 Bar Muscle Ups – one athlete works at a time (Int/Mas Pull Up) (Novice Ring Row)

30 Synchronized Burpees

20 Bar Muscle Ups

Wod 3 (this was not a TB games wod) 5 Minutes with a partner max bike cals

We need some running in our lives
Teams of 4- 40 Minute amrap 2 scores (rounds and calories)
waterfall style-ish
Partner 1 starts with a 400m run
Partner 2 starts on Rower
Partner 3 starts bike
Partner 4 starts with a rest

At 3….2….1… the 3 working partner start (4th person is lucky, they get to start late)
Switching is not a set time today, its when the person gets back from the run
Runner goes to rower, rower goes to bike, bike goes to rest, rester goes to run.

9am warm up
2:00 Machine
1:00 Lateral Box Step Overs unweighted
1:30 Machine
1:00 Single DB Box Step Overs
1:00 Machine
:30 Double DB Box Step Overs
:30 Machine *Increase intensity on Machine from a Forever Pace to Reach Pace across the whole warmup.

Wod

AMRAP 2 Minutes x 10
10 Double DB Box Step Overs 50s/35s to 24/20″
Max Machine Calories in remaining time
Rest 1:00 Any machine may be utilized, but athletes may not use the same machine in back to back rounds. Score is calories completed.

Feel: Gas

Pacing: Reach

Target Score: 150/100+ Calories

Firebreather Score: 200/150+ Calories

Scaling:

• Box Step Over: Should be 1 set and not exceed 1 minute of work in any round. Reduce DB weight and/or box height before reducing reps.
• Machine: Any machine may be used. If machines are not available, perform max burpees in remaining time. To keep athletes engaged, allow them to rotate through various machines throughout the workout if desired.

Coach Focus: We are looking for athletes to always have 1 minute on the machine each round. Coaches should strategically set up their athlete’s work space so they do not need to travel far to get to their machine. Coaches should tell their athletes to use their rest period to record their calories, hydrate and prepare for the subsequent round.

All regular classes today WITH THE EXCEPTION of the 6pm. From 6 to 8pm we will be practicing Wod Wars Wods, you dont have to be registered to jump in and do the Wod Wars workouts.

Ankle Prep:
2 Rounds
10 Ankle Pumps per leg (click for video)
20 Box Step Ups
-Then-
20 Box Jump Overs
300m Row
15 Burpees Over Rower
300m Row
10 Burpee Box Jump Overs

Wod-

Conditioning Test

“April Drool’s Day”

Rx
5 Rounds
21 Lateral Burpees Over Rower (or a bar if you are using ski erg or running)
21 Box Jump Overs 24/20″
Row ski or run 600/500
32 minute cap

Scaled
4 Rounds
21 Burpees
21 Box Jump Overs 20/16″
Row 500/400m
32 minute cap

Feel: Cardio

Pacing: Sustain

Target Score: 22-30 Minutes

Firebreather Score: Sub-20 Minutes

Scaling: (note – this workout is meant to be highly accessible, so scaling should only be provided to athletes who are de-conditioned to the point that high volume jumping could be dangerous)

• Burpees: Should not exceed 2 minutes in any round, but should only be scaled for highly de-conditioned athletes.

BJO: Should not exceed 2 minutes to complete in any round, or box height and/or reps should be reduced. Use Open standard requiring a step-down. Reduce box height before reps

2:00 Pigeon Stretch/ Side
Then
3 Rounds
12 S-Arm DB Squat Cleans 50/35lbs
12 S-Arm DB Push Press 6 Ring Rows

Grab a barbell and put no more than 10 pound plates on it or leave it empty. This part will be done as class. Simple and effective teaching today. you do not need to know every single inch of this lift. its confusing learning like that and will slow you way down. You need to know ground to knee, knee to power position, then power to finish.

Together warm up
Minute 1- 15 Tempo ground to knee (clean deadlift) tempo is 3 seconds
Minutes 2 – 15 Knee to power position tempo tempo is 3 seconds
Minute 3 rest and think about putting the two together
Minutes 4- 10 Ground to power pos. tempo (5 second tempo)
Minute 5- 10 full speed power postion to power clean just for fun

Every 2 Minutes for 12 Minutes
3 Tempo Pull Power Cleans (4 second tempo)

In Teams of 3, waterfall style:
AMRAP 14 Minutes
1 Rope Climb
1 Clean and Jerk 175/120lbs

Feel: Cardio

Pacing: Sustain

Target Score: Each athlete completes 10+ Rounds

Firebreather Score: Each athlete completes 14+ Rounds

Scaling:

• Rope Climb: Should not exceed :15 to complete 1 climb. Scale to 5 strict pull ups (with a band if necessary). Proficient athletes can be challenged to perform this legless as long as a reduction in intensity doesn’t occur.
• Clean and Jerk: Should not exceed 65% of an athletes 1RM and should be easily hit every time an athlete approaches the bar (should be power clean + split jerk).

Coach Focus: Athletes should team up by fitness so that all athletes are working/resting for similar times throughout all 14 minutes. For today’s workout athletes should be able to stay in perpetual motion for the entire 14 minutes. We are looking for the flow of the workout to be a 1 quick, consistent climb followed by the athlete being able to jog to their bar and lift it immediately. If athletes are hesitating to lift their barbell, it’s too heavy, and it’s missing today’s goal stimulus. Waterfall style means that as soon as the athlete in front completes their rep, the athlete behind starts theirs

2:00 Glute Activation Steps + Air Squats
Then
2 Rounds
10 A-frame Toe Touches
200m Run
14 Wallballs


Back Squat
3×10
Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP – 10RM territory
*a 10 rep max (territory) should really take it out of you. you should feel pretty wiped out after that. If you are new or not comfortable hitting a 10 rep max, its ok to an extra set of 10 at a lighter weight then a couple sets of heavier 5. People generally tweak something or pull something when they are not comfortable with what they are doing, they get nervous about it, then everything falls apart

Wod
*** wall space is not a crisis! 5 minutes wod, run two heats, and count for each other.
AMRAP 5 Minutes
Run 400m
then, AMRAP in remaining time of:
8 Thrusters 95/65lbs
2 Wall Walks Score is total reps of Thrusters + Wall Walks

Feel: Gas

Pacing: Reach

Target Score: 30+ Reps

Firebreather Score: 50+ Reps

Scaling:

• Run: Should not exceed 2:00 or the distance should be reduced. If using a machine 1K/.9K Bike, 500m Row/Ski should be used only in the instance of injury.
• Thrusters: Should allow for unbroken sets. Reduce weight, not reps
• Wall Walks: Should not exceed :30 to complete the 2 walks, or reduce to 1 walk.

Coach Focus: The 400m run buy-in ensures that all athletes are breathing heavy as they get to the barbell. Barbell reps should allow for quick, unbroken sets of thrusters, so coaches need to ensure athletes barbell weights are appropriate. Then, when athletes get to the wall walk they should have their steps dialed in so they are not wasting time with unnecessary time under tension and/or extra steps in and out from the wall. Coaches check out the tip attached below on how to help athletes dial in their wall walk steps.

Additional Notes/Resources: Wall Walk Efficiency – Same Number of Steps Every Time!