WOD

31

Jul

Wednesday August 1st

July 31, 2018

Warm Up starts at 5 after, be on time, want to get at much work on the clean complex as possible. row or bike while you are waiting
We will go over all the movements and practice before we start the emom below (experienced athletes do this warm up with weight on the bar)
0-2 Minutes 10 hang position clean high pulls
2-4 minutes 10 hang position power cleans
4-6 Minutes 10 Push jerks
6-8 Minutes 5 hang position power clean and jerk

On a running clock, 12 minutes to build to a heavy set of this complex
3 Hang position high pulls
2 hang position power cleans
1 jerk

*Meet quickly at the board to go over scaling options and progressions for the pistol and the pull up

WOD

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Scroll for scaling options.

Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

30

Jul

Tuesday July 31st

July 30, 2018

Strength Day!

Warm Up-
5 Minute Row
then
30 OHS squats with pvc using the rig as your guide with the pvc pipe, chest up!
****Extra Work Posted at bottom of page

Grab and empty bar!
Strength-12 minutes to complete, get on it. DONT WORRY, there are more squats after
20 rep back squat, add 5 pounds onto your last completed session.
Quick review on how to do this. Start with a few sets of empty bar… this week you’ll be in the 70 percent range, still moderate weight, but challenging. Do a few sets of 7-10 at that 50 percent mark. A couple sets of 5 a little heavier, then go for it.

STRENGTH 2 FRONT SQUATS- video says back squat, but this is front squat

Front Squat 3-3-3-3-3 reps

Scroll for scaling options.
Post loads to comments.
Compare to 170817.

Scaling
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

WOD if you want to do it!
3 Rounds
25 Push Ups
25 Cal Row

29

Jul

Monday July 30th

July 29, 2018

Warm Up-
2 Rounds
200m Run
20 Wall Squats
90 Seconds hurdler stretch each leg, 90 seconds couch stretch

Wod first today- Accessory work after the wod is handstand progressions or a handstand push up or walk wod that a coach will help you with!

Wod
2 rounds for time of:
Run 1 mile
100 sit-ups

Scroll for scaling options.

Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups

___________________________________________________________________________________________________________________________________________________________

After the wod try one of these.pick your weakness. These are all NOT for time. This is practice

3 Rounds RX
25 Feet Handstand walk
25 Cal Row

OR
3 rounds
15 HSPU
25 Cal Row

OR

3 Rounds
Accumulate 45 seconds of handstand holds
25 Cal Row

3 Rounds
4 wall walks
25 cal row

Or…

3 Rounds
Knees on a box, pike postion accumulate 30 seconds of an upside down hold
25 cal row.

28

Jul

Sunday July 29th

July 28, 2018

Tampa Bay Games Practice-
TEAMS OF 4 today, try to get your original team in here if you are competing.

10 Min AMRAP- WOD 1

Buy In: Females Complete 500m Ski/Males Complete 500m Ski (CHANGE TO ROWER, 1 REGISTERED FULL TEAM CAN USE THE SKIER)

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

*All athletes may move together as long as they remain in their designated 6ft lane. If you complete the second round of bar muscle ups, you will start back with dumbbell snatches.

Ski Erg – Females will complete their 500M ski first. Athletes can switch out anytime. Males will complete their 500M ski once the females have completed theirs. Athletes must rack the handles safely on the ski ergs.

12 Min AMRAP:

Women work for 6 Min/ Men work for 6 Min: 2 Score Event

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

Both women will start on the floor for the first 6 minutes. One athlete on the floor will work at a time.
Both athletes’ reps count toward the totals. There will be a tag required when switching working athletes.
If you complete the 40 dumbbell thrusters prior to the time cap, you will start back with the deadlifts.
Each team will have 1 Olympic bar with the female starting weight on the bar. At the 6-minute mark, the men may enter the floor and all athletes may work to change the barbell to the male weight. The women will exit the floor once the bar is set for men. The men will start their portion at the deadlifts. The women’s total reps will be 1 score, and the men’s total reps will be one score.

WOD 3

5 min running clock

(Elite 225/155) (RX 185/125) (Mas/Int 135/95) (Novice 95/65)

Min 1: Female 1 Min Max Effort Cleans
Min 2: Female 1 Min Max Effort Clean & Jerks
Min 3: Weight and Barbell Transition
Min 4: Male 1 Min Max Effort Cleans
Min 5: Male 1 Min Max Effort Clean & Jerks

27

Jul

Saturday July 28th

July 27, 2018

8am Endurance
Its 400 time
400’s are fast! This is not a jog, if you can talk more than a couple words, you are going too slow BUT REMEMBER, you are trying to hold the same fast pace for all the intervals. Don’t go too fast on the first two!
Hate running do 6×400 with 90 seconds rest
tolerate running do 8×400 with 90 seconds rest
Love running 10×400 with 90 seconds

9am Mobility

10am Grid Style Chipper, PARTNERS
(open gym attendees, we will be taking up a lot of space with class, we will leave the platforms open and there will be space outside, we are using all the rowers and bikes though)
***Line up equipment before we start, it goes, wall ball, rower, kettle bells, push ups, slam balls, squats with slam balls, bike
Starting at the wall-
100 wall balls
Row 80 Calories
80 Kettlebell swings
100 Push ups
80 slam balls
80 squats with slam ball
50 Bike Cals.

Invite your friends