WODs


April 30, 2019 Tuesday

EMOMx12 Alternating 1: :45 Cal Bike 2: :45 Power Snatch (115/80) Intent • to find your sustainable pace in each movement • work to rest is 3:1 and the desired RPE is 80-85% • Threshold pace Logistics • Stagger start heats so that everyone starts on the bike and ends on the snatch • Share equipment to save space BIke • Push hard enough to feel the quads burning but not so much you cannot recover in the transition and grab the barbell right away Snatch • the load should be light enough you will never miss a rep but slightly heavier than you would normally use in a workout • Singles are the way to go to keep your HR relatively level throughout BTWB • Enter 5 rounds and then the reps for each movement in the boxes provided • Score is total reps


April 29, 2019 Monday

Intent: • We are looking for sustainable paces in today's workout • if you go out guns blazing it will come back to bit you • treat as a 5k run and save some for the finish Air Squats • Pick a second per rep pace and stick to it Ex:2-3 per rep • This pace should allow you to go "unbroken" • If you find that you cannot sustain your initial pace here, slow it down and do your best to keep moving forward Power Cleans • although a load we can most likely cycle, singles will allow us to move consistently throughout these reps • Like the air squats have a second per rep goal and stick to it Strict Pull Ups • Here's where we have to be a bit conservative as to not burn out because they don't come back as fast as other movements • smaller sets and shorter rest will work if this movement is challenging for you • if you can do 20 Unbroken strict pull ups, go unbroken • If you don't have Strict pull ups, use a band that allows for full range of motion and pause at the bottom of each rep to build absolut strength in this movement (ignore the clock on this movement and perform for quality reps) Run • pace as needed, • strong runners make up time here • if running isn't your strong suit, try and recover on the run


April 26, 2019 Friday

• Maintain technique through all sets • Use a pronated (double overhand grip) for as long as possible • Tempo: Slower down and Faster up (No pause at the bottom)

Deadlift • Deadlift load should not exceed that used in the "Strength" portion of today's workout • This should be approximately 60-70% of 1RM • ensure good technique for all reps Form before Time • https://youtu.be/VGZrATR1O4E Double Unders • This is your "rest" period • if this movement is still challenging or spikes the heart rate consider doing 2 sets • if you are working on getting double unders consider doing 25 a round • if you have 0 double unders perform 100 singles


April 25, 2019 Thursday

Teams of 2 • Split in between the two the squat cleans and pull ups • Perform Run together • Do your best to stay aerobic and not red line • Smaller sets and shorter rest will allow you to move faster throughout this workout


April 24, 2019 Wednesday

• Aim for 5-10 more pounds than last time • make sure you rest at least 2 minutes between attempts • no more than 2 attempts per leg

Transitional Anaerobic Power Endurance E2MO2Mx5 10/7 Cal Bike 5 Power Clean (135/95) • These should be performed at 100% intensity to improve your power output • Aim to do all the power cleans unbroken • Rest should feel incomplete but enough to hit it hard each time Power Clean load should be about 50-60% of power clean 1RM or a load challenging for 5 but not so challenging that you end up doing singles Tutorial on how to use the assault bike in the link below https://youtu.be/BpTw9S4QLYI


April 23, 2019 Tuesday

Aerobic/Stamina Training • Snatches- Pick a work:rest pace and do your best to hold it (ex:10 snatches rest 10 seconds) • Rower- stay consistent on the rower and dial it back on the last 5 cals so that you can get right on the pull up bar • Toes to bar - descending reps (15/12/10/8/5) may work with the same rest. Same sets across may also work 10 sets of 5 reps • Burpee box jump over- pick up the pace here and run through the finish line 25 Minute Cap Logistics Dumbbells- On the platform next to their box Rowers- On the turf at an angle so that they are not too close to the pull up bar Boxes- on the rubber on the platform Start Clock by the 20-25 minute mark to avoid delaying the next class


April 22, 2019 Monday

Reps 1-6 TEMPO 30X1 Reps 7-12 TEMPO 10X1 • Do your best to keep a full grip on the bar • Move the last 6 reps as fast as possible

Threshold training • Do your best to sustain 80-85% intensity on the run and dial it back on the last 30-50m of each run so that you can grab the dumbbells right away • Pace the thrusters so that you can go as unbroken as possible • Pick a load that you can do 21 thrusters unbroken when fresh 12-Minute Cap


April 21, 2019 Sunday

Vice Grip

Transitional Anaerobic Power Endurance • These should be 90-100% efforts • the goal is not to fall off your pace or not to drop off much • we are also working stamina pulling and grip as we pre-fatigue the pull with each movement and ending with the bar muscle up • scale reps and load to one that is challenging but will allow you to move fast • Power clean should be heavier than normal but one that you can cycle Try not to break up any sets • if you always revert to singles this is the time to practice and feel cycling reps on both chest to bar and power cleans • Rest period should feel complete or close to complete


April 20, 2019 Saturday

•Aerobic piece •To get back into running and prepare for Murph •earlier this week we hit high volume pull ups, today's workout hits the other elements of murph and adds the lunges to it •pace should be steady and consistent throughout (~85%) •the most challenging movement here is the push up because you can hit a wall there so if you know your max rep set of push ups aim to do sets of 33% of that number •smaller sets and shorter rest work better than big sets on the push ups •the goal should be to move each rep fast and avid getting to that grinding rep •if push ups force you into rest periods pick up the pace on the other movements • one lunge is one rep 40-Minute Cap


April 19, 2019 Friday

Primer Snatch Complex

•work up to a load slightly heavier than that you will be using in the workout •if you are unsure what you will use in the workout use this to feel out the load and make your decision based on this load (it should give an idea of what is doable for the workout) ••7 minute cap••

•Load on both movements should be that can be done in at least 2-3 sets for the set of 21, 2 sets in the round of 15, 11-2 sets in the round of 9 •12-minute time cap (this workout should be fast 90-100% intensity) •position deadlift bars on the turf to make room for more overhead squats on the platform •bigger classes will require two heats •Two bars per athlete


April 18, 2019 Thursday

"Team Dannyish"

Teams of 2 •one works while the other rest •break up sets as you like •Depending on how you break up the movements and the cycle rate of the reps this can be a V02/Threshold session or aerobic •it's the difference between 90-100% effort each movement or choosing a consistent pace at 75-85% •Push press load should be doable for 10 unbroken reps for at least the first 3 rounds *If you can do 30+ pull ups unbroken challenge yourself to do this in sets of 15s •if you can do 10 unbroken pull ups challenge yourself to do fast alternating sets of 5 and minimize the rest period (opening up with a big set early on can cost you later in the workout) *We are getting into high volume pull ups in this workout in prep for Murph


April 17, 2019 Wednesday

Strength •2nd to last week of this •We are working on balancing out any imbalances that may exist in between legs •next week we will retest the 10RM • Depending on the amount of space eft use the back of the platform for a few boxes and then the rest on the turf to allow double unders to take place on the platform

Conditioning •Threshold training- How good do you operate at 85% intensity •This workout will build up lactic acid in the quads •Being able to engage different primary muscle groups in this workout will help keep the pace high (Ex: wider stance in the air squat to engage more hamstring than quads •It will also test how fast can you clear that lactate during the double unders • position rowers on platform and stagger them so that athletes can do double unders facing the clock (some on the wood and others on the rubber) •The turf isn't good for double unders as light ropes bounce when making contact and the rx ropes get chipped •Cals are the same for the both genders on this one •15 minute cap


April 16, 2019 Tuesday

• Continuing to increase the percentage working up • No specific tempo but the eccentric phase should be slower than the concentric • share barbells as we may not have sufficient plates and to save space for overlapping classes

Conditioning •Working on deadlift stamina while also lifting under fatigue/high heart rate •Choose a load that is approximately 50-60% of your max or that you can do 15 Reps unbroken when fresh •Make sure you do not rush the deadlifts and secure your setup before lifting


April 15, 2019 Monday

With a 15-Minute Clock For Time: 25/18 Cal Assault Bike 30 Box Jumps (24/20) 20 Toes to Bar 10 Power Clean (185/125) 20 Toes to Bar 30 Box Jumps (24/20) 25/18 Cal Assault Bike In time Remaining Max Front Squats (185/125) **Scored as two events in beyond the white board because they don't have this format** ** stagger strat athletes by 2 minutes** **set the timer for 17 minutes and call out time at the 15-minute mark for heat one **Today's workout is a threshold piece with a strength/stamina piece right after. *The pace on the first cal bike should be faster than the second set, This can take 30-2:00 depending on your effort. You only get one shot at using that creatine phosphate energy system but don't burn out *first few box jumps will be challenging but then set into a consistent rhythm *The power cleans are heavy and for most of us will be performed in singles so go with bigger sets on toes to bar than you're used to *Power cleans should be "heavy" (pick a load that is heavier than you're used to but that you can do with good technique) *Once complete note your time and get started on your front squats *if you have a good amount of time left Ex: 5:00 Break up into sets and manage your break periods (be disciplined) *if you finish and don't have that much time left Ex: >1:00 grab the barbell and hold on to it for as long as possible (we have been spending a lot of time under tension here so it should pay off)

With a 15-Minute Clock For Time: 25/18 Cal Assault Bike 30 Box Jumps (24/20) 20 Toes to Bar 10 Power Clean (185/125) 20 Toes to Bar 30 Box Jumps (24/20) 25/18 Cal Assault Bike In time Remaining (disregard the 5 minutes on beyond the white board) Max Front Squats (185/125) **Scored as two events in beyond the white board because they don't have this format** ** stagger strat athletes by 2 minutes** **Today's workout is a threshold piece with a strength/stamina piece right after. *The pace on the first cal bike should be faster than the second set, This can take 30-2:00 depending on your effort. You only get one shot at using that creatine phosphate energy system but don't burn out *first few box jumps will be challenging but then set into a consistent rhythm *The power cleans are heavy and for most of us will be performed in singles so go with bigger sets on toes to bar than you're used to *Power cleans should be "heavy" (pick a load that is heavier than you're used to but that you can do with good technique) *Once complete note your time and get started on your front squats *if you have a good amount of time left Ex 5:00 Break up into sets and manage your break periods (be disciplined) *if you finish and don't have that much time left Ex >1:00 grab the barbell and hold on to it for as long as possible (we have been spending a lot of time under tension here so it should pay off)


April 14, 2019 Sunday

Start at 40% of 1RM and Build every successful set Do bench right into row then rest

Power Run


April 13, 2019 Saturday


April 12, 2019 Friday

Happy Birthday Emmanuel


April 11, 2019 Thursday

Teams of 3 1 Works, 2 rest Split as needed


April 10, 2019 Wednesday

6x :20 on/ :10 off Air Squat Directly into, 6x :20 on/ :10 off Ski Erg Cals Directly into, 6x :20 on/ :10 off Kettle bell Deadlift (70x2/53x2) Score is lowest round in each exercise **do 6 rounds straight at each station before moving on to the next movement**

at 100% of 10RM if you couldn't do last week without assistance from the nonworking leg decrease the load. This only works if you work the legs individually


April 09, 2019 Tuesday

Alternating EMOMx10 (:45/:15) 1: Cal Row 2: Power Clean And Push Jerk (135/95)