WOD

the ghost

Thursday – December 06, 2018 – 181206 Context: Mental Toughness – Pushing hard to the last second of every minute. Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 5 strict burpees, 10kb swings, 5 per side kb halos, 5 boot strappers. Then 5,4,3,2,1 with the empty bar: snatch grip [...]

stovepipe

Wednesday – December 05, 2018 – 181205 Context: Practice – Muscle fiber recruitment reps (1-3) and hypertrophy reps (6-15), and how each affects development. Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 air squats, 10 ring rows, then 4 sets of 5 with an empty bar: [...]

the shed

Tuesday – December 04, 2018 – 181204 Context:  Competition – The people with the fastest times have to go last in a staggered start. Dynamic Warm Up Option: 2 min row, then 3 rounds: 8 ring rows, 8 push ups, 5 goblet squats, 8 kb swings, 5 squat jumps, 2 crab bridges, 2 [...]

wake up before you gogo

Monday – December 03, 2018 – 181203 Context: Practice – Lowering heavy weight to the shoulders safely. Dynamic Warm Up Option: 200m run with medball or 2 min jump rope, then 3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug extensions (each side), 5 Spiderman lunges (each side). Then 5,4,3,2,1 of each with an empty bar: [...]

the defenders

Saturday – December 01, 2018 - 181201 Context: Practice – Speaking up before you blow up. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “The Defenders” 25 minute AMRAP (as many rounds as possible), TEAMS OF 3 1200m row – one person working at [...]

ickey shuffle

Friday – November 30, 2018 - 181130 Context: Practice – The 6 week cycle, and how it works. Dynamic Warm Up Option: 2 min jump rope or Airdyne. Then 3 rounds of 8 push-ups, 8 per side lunges, 8 per side bird dogs, 20s per side plank. Then 3 sets of 5 with [...]

southern discomfort

Thursday – November 29, 2018 - 181129 Context: Practice – Why warm ups are important. Dynamic Warm Up Option: 3 rounds of 5 air squats, 5 broad jumps, 2 crab bridges, 2 inch worms, 5 push ups. Then 5,4,3,2,1 of hang power clean, bent over row, squat clean, good morning Mobility/Activation/Prehab: hip Skill Practice: [...]

hornblower

Wednesday – November 28, 2018 - 181128 Context: Practice – Rowing technique Dynamic Warm Up Option: "Novo" Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100' [...]

Revised gas in the tank

Tuesday – November 27, 2018 - 181127 Context:  Competition – Pacing for a long effort Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 10 'halos', 10 ring dips or ring push-ups, 15 jumping jacks Mobility/Activation/Prehab: shoulder Skill Practice Warm Up:none Strength: Spend 20 minutes on option 1, Front Squat max [...]

constantinople

Monday – November 26, 2018 – 181126 Context:  Competition – Making proper weight jumps for testing a max Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of muscle [...]