WODs


June 03, 2019 Monday

Stimulus • The main goal of this segment today is to refine your movement and help strategize what load will be used in the workout and how you will execute the sets in the workout • Work up to a load slightly above working weight. • Increase load with each set • Use a power snatch or squat snatch off the floor (Cnj for today's purposes is disallowed)

Today's workout involves running and light overhead squats. These two movements should allow for smooth transitions and minimal breaks. The run should be at 80-85% of RPE. The overhead squat should be unbroken or near unbroken. Intent • the goal is to keep moving and rest minimally • scale rounds if you feel you cannot complete 5 rounds within the time cap • scale the reps if you find the load challenging (ex:10) • Overhead squats should take approximately :30-1:00 tops • 400m run should take approximately 1:30-2:30 Logistics • warm up on platform furthest from the pull up bar • Metcon on platform closest to the pull up bars • Time Cap 20-Minutes


June 02, 2019 Sunday

Today we are working the high hang. Most athletes struggle finding "power" in this position. If we can get comfortable here we will see improvements in our full snatch. Aim to stay vertical and extend at the knee and hip as you drive up. This should be approximately 87-93% of 1RM

Today's workout involves three movements. A light weight barbell movement, a gymnastics movement and a monostructural movement. The reps are descending each round to allow for intensity to be sustained or increased as you progress through the workout. You should be able to go unbroken or near unbroken on the barbell without burning out on the first two rounds. Sit ups should be active rest. This is an aerobic workout, choose a pace and stick with it. For those strong at sit ups and double unders, challenge yourself on the barbell. Intent • hang power snatch - this load should be light (something you can do unbroken when fresh) • sit ups (consider scaling reps if you have not done this amount of volume) • Double unders - scale reps if not proficient (Each round should take about 1:00-1:30, :50-1:20, ::40-1:10, :30-1:00, :20-:50) • Double the reps in doing single unders


May 31, 2019 Friday

Ring Dip Technique 2-3 Rounds :20 Hold in Support :20 Hold in bottom Support 3-5 kipping Dips This is to work your dip positioning and technique. If holding the support positions are difficult use a band to assist in maintaining stability

(7-8 Minute Cap) This is to prijme you for the workout. Increase the load after each set. Aim to go slightly above working weight. This should not be heavy enough to take away from the workout. These should move fast. Touch and go is not necessary.

Today's workout is a classic benchmark that consists of weightlifting and gymnastics. The Cleans are Full (AKA SQUAT CLEANS). Ring Dips can be kipping or strict. The RPE should be high (85-95%). To preserve the stimulus aim no more than 3 sets in the 21s, 2 sets in the 15s and 1 set in the 9s. Intent • on the cleans the goal is to move as fast as possible. • Breaking it up in sets may save you for later rounds (decreasing reps work best (ex: 8,7,6=21) • Scale load to Approximately 45% of 1RM • Ring dips can be done in bigger sets (caution if this is a weakness break up early) • If you have ring dips but not 45 in a workout drop the reps to Ex: 15/12/9 , After the workout you may choose to make up the reps shaved (Ex:9) • Band assisted dip or dips on a box are options if you don't have rings dips


May 30, 2019 Thursday

Teams of 2 (you go, I go) AMRAP 7 100 Cal Ski MR Toes to Bar Rest 3:00 AMRAP 7 100 Cal Row MR Chest To Bar Rest 3:00 AMRAP 7 100 Cal Bike MR Bar Muscle Up • Today's workout involves a monostructural element and a gymnastics element. The monostructural element taxes some portion of the gymnastics movement pre-fatiguing those muscles prior to starting those movements. • With 7-minutes in each station, intensity should be high on the machines to get to the gymnastics. • Short sprints with frequent transitions will yield faster times than longer durations on the rower and less transitions. • Depending on how much time is left will dictate the strategy on the gymnastics portion • if your team doesn't have much time left aim for big sets • if your team has a decent amount of time left you can strategize sets and reps Scaling Toes to Bar • knee raise or straight leg raise to eye level Chest to Bar • Pull ups, RIng Rows Bar Muscle Up • Jumping Bar Muscle up


May 29, 2019 Wednesday

Today's Strength involves a 1RM Power Clean and Push Jerk. Work on catching the barbell in a low power but not a squat. A missed power clean should end up being a squat clean. The Jerk should be the challenging part here. Intent * to get as heavy as you can for 1 Rep • Focus on your set up and hitting your positions on the way off the ground. • keep pulling under the barbell until the elbows get around the barbell • avoid catching the clean in too wide of a stance. Time Cap:15-Minutes

Today's conditioning involves two weightlifting movements in the power clean and the push jerk. It is a short workout and intensity is expected to be high (85-95%). Intent • the goal is to do fast sets in the power cleans and as unbroken as possible on the jerks • the load should be one that you can do 15 reps unbroken of each when fresh (not necessarily recommend you do so in the workout but you should have that capacity)


May 28, 2019 Tuesday

Active Recovery Today's workout involves 4 monostructural movements in the Row, Ski, Bike, and Double Under. The purpose is to get moving and get fresh blood to your muscles. Intent • The goal is to stay aerobic (AKA not burning out) • Target rep range should be one that you can hit within 1:00-1:15 with an RPE of 75% (no higher) • Take this time to dial in technique and becoming efficient in each movement


May 27, 2019 Monday

Today's workout is long. It involves running and three gymnastics movements (pull ups, push ups, and air squats). The goal should be to maintain a sustainable pace throughout and break up the movements to allow for continuous movement. Intent • First and last mile should take no more than 10 minutes each. (consider running a shorter distance Ex: 800m, if it will take longer than 10-Minutes • Pulls ups, if you have these this might be the easiest part of the workout • If pull ups are difficult consider scaling the reps and then modifying the movement further down in the workout • if you have zero pull ups you can scale to ring rows or banded with a pause at the bottom of each rep • Push ups will be challenging for most, break these up soon and often (more on this below) • air squats, here is where most of the volume lies. keep moving here and push through it Ways to break up Murph 1 mile run 20 rounds of 5 pull ups 10 push ups 15 air squats 1 mile run If you struggle with pull ups 1 mile run 20 rounds of 3 pull ups 10 push ups 2 pull ups 15 air squats 1 mile run If you struggle with push ups 1 mile run 20 rounds of 5 pull ups 5 push ups 15 air squats 5 push ups 1 mile run If you struggle with air squats but are good at pull ups and push ups 1 mile run 10 rounds of 10 pull ups 15 air squats 20 push ups 15 air squats 1 mile run Happy Memorial Day


May 26, 2019 Sunday

Teams of 3 waterfall style (as soon as an athlete gets off the bike the next athlete starts) 4 rounds for each athlete Intent * to move as fast as you can and hold on to the barbell for as long as you can • the goal is to increase your ability to sustain maximal intensity • pick a load that you can do 20-25 reps unbroken when fresh

Today's complex involves three movements that build on each other. The power snatch works positions off the ground, the overhead squat builds confidence in squatting the load and then we put it together in the hang squat snatch at the end. Intent • to work on snatch technique • work up to a heavy load that allows for good technique in all three movements


May 25, 2019 Saturday

Solace 300

Today's workout involves 3 squat patterns (lunge, step up, and wall ball) and 2 global movements (use 60% or more of total body musculature). Today's workout will challenge squat stamina and conditioning and your ability to turn it on and finish strong at the end. Walking lunges are with two dumbbells Step ups are with one dumbbell Intent • to sustain a high heart rate and build lactic acid in the legs and try to clear it before the next squat pattern exercise • this is a long workout so figure out appropriate rep tempos and sets and rest periods (if any) that will allow for continuous movement • Pick a load for the these movements that would allow you to go unbroken when fresh (but not necessarily during the workout) • scale box jump to a lower box to avoid redundancy by doing unweighted step ups (unless you are injured and jumping is not an option)


May 24, 2019 Friday

Today's workout is a single modality workout. Intent • to complete the workout as fast as possible (100% effort) • choose the strategy that will allow you to complete the workout the fastest • there is no wrong strategy so long that you give your best effort • inherently the more sets you do the slower you will be assuming all other things are equal • Load should be light to moderate and not to exceed 50% of 1RM power clean and jerk

Today's workout involves a run after Grace. This will serve as a gauge for how you should pace the miles in Murph. Intent • to see how running under fatigue will feel like during murph and help find a good pace for the miles • run should take no more than 12-minutes • consider scaling the distance if you feel you cannot accomplish the run within the above time frame Run Route • 4 laps around the block or run down madison ave until 23rd and then run up park ave back to solace • coaches call out times as athletes arrive back at Solace so they can track their times.


May 23, 2019 Thursday

Teams of 2 Alternating Rounds Today's workout has two gymnastics elements and one weightlifting element. Both gymnastics movements tax the triceps and if you pull and punch the swings that will also tax your triceps. (keeping arms as straight as possible will allow you to save it for the other two movements). Intent • the goal is to complete each round within 1:00 to 1:30 • You can breakup the reps and still be able to accomplish this time frame • allocate :30 to each movement • Scale reps to a number that will allow you to maintain the :30 per movement allocation • Scale Muscle up to jumping muscle up • scale hspu to piked on a box • scale load on the kettlebell swing


May 22, 2019 Wednesday

Today's strength portion involves a 10RM front squat. We have been working high rep front squats and under a lot of time under tension. Today we remove the tempo and aim to move the weight as fast as you can. The removal of the tempo will make this feel easier since you have acclimated yourselves to hold the barbell for long durations. Intent • to lift the most weight possible for 10 consecutive reps • this load is usually approximately 75% of your 1RM • Warm up sets should consist of 3-5 reps. The closer you get to your first attempt the less reps you should do to ensure you don't overexert yourself prior to your first attempt. Logistics • position racks on the left side of the clock to allow for the conditioning to take place closer to the pull up bar

Teams of two Alternating Rounds One athlete completes an entire round while the other one rests. The toes to bar will challenge your grip and midline, the double unders will challenge your ability to control your heart rate, ultimately getting to the hang clean to see how many reps you can hold on for. Intent • to improve barbell cycling and squat stamina under fatigue • if toes to bar are challenging, cut the reps to something that will allow you to complete the reps within a minute • If you cannot do toes to bar at all scale to knees to elbow or knees to chest • Scale double under reps to a number you can complete within a minute • if you have zero double unders scale to double the reps in singles • Hang clean load should not exceed 50% of 1RM clean Logistics • Position barbells close to pull up bars, • athletes should do double unders facing the clock by the GHDs • Do maximize space try to minimize the amount of barbells on the platform


May 21, 2019 Tuesday

With a 3:00 clock find your max set unbroken double unders • Your score is your max unbroken set, not the total reps you did in the 3 minutes Intent • to find your max reps unbroken double unders, this will help you strategize on how to break up double unders in future workouts • if you don't have double unders use this time to practice Logistics • use warm up area and platform on the left side of the clock • if necessary use two heats • allow for some practice sets before starting the clock

Today's workout involves one monostructural element and two weightlifting movements. The row should take the same or a little more than the two other movements. this should allow for consistency in rounds as long as you pace it appropriately. Intent • The goal is to sustain 85% intensity and make your last round your fastest. • The load is light enough to connect reps, singles will allow you to move through the snatches but can you challenge yourself to do more than one at a time • It pays to do bigger sets on the push press, do your best to minimize breaking these up and pausing at the top of the rep when you need to slow your heart rate up. • The load for both movements should be light, approximately 45-55% of snatch 1RM Logistics • Position Rowers on the turf to allow double under practice on the other side of the platform • Barbells should be lined up in the platform closest to the turf


May 20, 2019 Monday

Today's workout is a quadruplet of 4 gymnastics movements. The pull up, push up, sit up, and air squat. Intent • The purpose of today's workout is to build muscular stamina. 100 reps of each is a lot so finding appropriate reps per set and rest in between those sets will be key • if you know your max rep set of pull ups and push ups you can plan to do sets of 33% of that number and rest appropriately • if you don't know what that number is then be more conservative in your approach • Pull ups and push ups will challenge local muscular fatigue and will be less metabolically challenging, as the workout progresses into the sit ups and squats you are able to push the pace more by hitting bigger sets and less reps (cycle rate of reps here will be a big factor) • on the squats aim for two tempos of continuous movement (ex: 10 fast followed by 5 with a pause at the top) Caution • We are one week out from Murph so if you feel like you might tear scale the pull up Scaling • if you can perform the movements Rx but don't think you can get through the entire thing within 20-minutes Consider... • scaling the reps (ex:75 of each or 50 of each) • doing 4 rounds of 25 each Movement Scaling • Banded pull up with a pause at the bottom of each rep will help work on the vertical pull of the pull up • push up with hands elevated on a box will help maintain a hollow body while going through the full range of motion and will challenge you more than dropping the knees (the higher the box the easier it is the lower the box the harder)


May 19, 2019 Sunday

Intent • the main goal of today's workout is the conditioning aspect and moving at a relatively consistent • Box jump overs should be methodical. Do your best to keep moving here as you can always do another rep • Toes to bar, be a bit more conservative here and break it up if needed, track your break time and stick to it • Strict HSPU are going to tax your shoulders more than your heart rate allowing you to hit the box jump overs with good amount of intensity when you get back to them • Scale ttb to a number you can do within a minute • Scale hspu reps or to a piked variation (avoid scales like push press)


May 18, 2019 Saturday

Intent • Today's workout challenges the athlete's ability to sustain a manageable pace. The run and the burpees should allow for continuous movement, the squat cleans will create work:rest periods depending on ability • pick a load that will allow for short breaks and moderate reps per set (12-10-8 reps or 5x6 reps are good rep schemes to chip away • Shorten the distance of the run to allow for each bout of running to take 4 minutes • Cut the reps of the burpees to allow for completion of the reps within 3 minutes • 40-Minute Cap


May 17, 2019 Friday

Intent • Goal is to lift as much weight for one rep Warm-up set # %1RM Reps Rest after set 1 ~ 30-50% 8 ~ 2 minutes 2 ~ 60% 5 ~ 2 minutes 3 ~ 70% 3 ~ 3 minutes 4 ~ 80% 1 ~ 3 minutes 5 ~ 90% 1 ~ 5 minutes 6 (max out) 100% 1 5+ minutes 7+ (max out) ~102.5%+ 1 5+ minutes

Dottir

Intent • This workout is intended to be fast (under 10-Minutes) • Bar muscle up should be unbroken or broken up into 3 sets for the set of 12, 3 sets for the set of 9 and 2 sets for the set of 6 (scale reps to preserve stimulus Ex: 9-6-3) • load should be unbroken or 3 sets for the 21 deadlifts, 2-3 sets for the Hang power clean, 2 sets for the jerks • Barbell load should be at most 75% of the weakest lift. • use the same load for all three lifts • any style jerk is allowed


May 16, 2019 Thursday

Smurf

Teams of 2 • one partner works as the other rest • split work however you like • Time Cap 40-Minutes Intent • Choosing a rep range that will allow for continuous movement • Use a load for the sit ups that will allow for at least 10 reps at a time • use a load on the kettle bell that will allow at least 10 reps at a time


May 15, 2019 Wednesday

Birthday Bill

Happy Birthday Bill Intent •Today's workout has assault bike calories as a buy in then 5 rounds of 4 movements • the goal on the bike should be to move fast but proceed with caution, if you go too fast you might miss your first box jump over and this can cost you later in the workout (think about starting strong and dialing back towards the tail end • The next four movements all use the legs so being able to pick a target cadence for each movement to be able to continuously move through the workout • The rower is probably your best bet to "recover" as you don't have to support your body mass due to the fact that you will be seated, have a target cal/hour split and stay consistent • Barbell movements are based on the athlete's clean and jerk 1RM • If you don't have a c&j 1RM but have maxed out both lifts individually base it of off the lighter lift • Front squat and jerks might be heavier than you're used to in a conditioning workout if your maxes are high, so respect the barbell and do your best not to miss any reps • If you do not know your 1RM for these movements choose a load that is doable for 10-12 reps unbroken when fresh • if you cannot clean or jerk this load scale the weight to one that is challenging but also that you will not miss Logistics • Aim to start the clock at the 20 minute mark • this will take you to ending at 45 minutes and allow for the next class to start within the 20-minute mark and not create any delay into the following classes • Time Cap 25-Minutes


May 14, 2019 Tuesday

Teams of 2 3 800m Runs per partner One runs while the other rests Intended Work:Rest should be 1:1 Time Cap (24-Minutes) Intent • Run should be at 80-85% intensity but most importantly sustainable between bouts Logistics • Start Run in front of Solace • Athletes will run down Madison, across 31st, and up Park for two laps • Coaches if possible use your phone or iPad to give athletes an idea of what their split times are and total time as a team