Tuesday 10-15-19

Warm up

EMOM 6 min

Minute 1:

1 Minute Easy row

Steadily ramp up intensity over the 3 rounds to a moderately challenging pace.

Minute 2:

3 Strict Pull-ups

6 Push-ups

9 Glute Bridges

2 Rounds:

15 AbMat Sit-ups

7 Empty Bar Deadlifts (choice of clean, or snatch grip)

5 Walkouts

Gymnastic Conditioning”

Not for Time:

30% Max Ring Muscle-Ups + 50′ HS Walk

40% Max Ring Muscle-Ups + 50′ HS Walk

50% Max Ring Muscle-Ups + 50′ HS Walk

40% Max Ring Muscle-Ups + 50′ HS Walk

30% Max Ring Muscle-Ups + 50′ HS Walk

• Not for time – truly practice.

• The aim is to build up, and down, on the ring muscle-up percentages.

• All sets are intended to be unbroken on the rings, and we are looking for a HS walk distance that we feel confident completing in 1:30 or less each round.

SUBSTITUTIONS

Ring Muscle-Ups

• Banded drills (5 per round), focusing on technique.

• Strict pull-ups (5-10 per round), focusing on strength development.

HS Walk

• 25′, or another reduced distance

• 1:30 of practice

• Handstand Hold on wall (30s each round)

STRENGTH

“Power Clean Technique”

5 Sets, resting 1:00 between:

1 Clean Deadlift

1 Clean Pull

1 Clean High Pull

2 Power Cleans

Set #1 – 50% of 1RM Power Clean

Set #2 – 55%

Sets #3+4+5 – 60%

• Clean Deadlift… smooth pull of the ground. Focus on positions, and keeping the bar close to the bodu.

• Clean Pull… Builds upon the deadlift. Smooth pull off the ground, and we’ll now accelerate past the knee and finishing with a big shrug.

• Clean High Pull… Further building, now adding a high pull after the shrug.

• Two power cleans to confirm the set.

• Aim is that the loads are on the light side.

WOD

AMRAP 15:

20 DB Hang CJ (50/35)

15/12 Calorie ROW

20 DB Box Step-Ups (24″/20″)

15/12 Calorie ROW

20 GHD Sit-Ups

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MONDAY 10-14-19

 

 

Don’t forget to register  and enter and submit your score for 20.1 deadline is 2 pm today .

 

 

MONDAY

WARM UP

4-5 Rounds:

30 Single Unders

15 AbMat Sit-ups

5 Walkouts

 

strength

BOX SQUAT

7 Sets of 3 Squats

• Set height to just below parallel.

• 1s full stop at bottom.

Set #1 – 50% of 1RM Back Squat

Set #2 – 55%

Set #3 – 60%

Sets #4+5 – 65%

Sets #6+7 – 70%

Rest as needed (1-2 minutes) between sets.

• Bar in the back rack position.

• Squatting stance is about 6-8″ wider than our regular squat stance (more posterior engagement here).

• As we sit down and back, the aim is to come as close to “vertical shins” as possible on the. We need to reach with out waist.

• Pause for a full second on the box, but, maintain full tension. Never relax… stay engaged.

• To stand, avoid “rocking” forward for momentum. Instead, cue the hamstrings and pull ourselves to a full standing position.

• Stand with SPEED. Stand aggressively, and stand with as much power as we can.

2 Warm up sets build up to work out weight

3 Deadlifts

3 DB Front Squats

15 DU

3 Deadlifts

3 DB Front Squats

15 DU

WOD

3 Rounds:

15 Deadlifts (205/145)

20 Dumbell Front Squats (50’s/35’s)

80 Double-Unders

 

SATURDAY

SATURDAY OPEN 20.1

10 Rounds

8 G2OH

10 bar facing Burpee

OPEN GYM

SUGGESTED WORKOUT

YOUR ON YOUR OWN

WARM UP

3-Rounds

100m Light Run

5 Strict Pull-Ups

7 Air Squats

9 GHD Sit-Ups

Pausing Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Build to a moderate, but not a max effort.

Conditioning


7 Rounds:

7 Toes to Bar

7 Front Squats

200 Meter Run

Pounds – 135/95

Row Recovery
4 “Giant” Sets:

500m Row

15 GHD Sit-Ups

21 Banded Good Mornings

Rest 1:00 between.

Friday 10-11-19

EMOM 8:

Minute 1:

1 Minute Easy Row

Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.

Minute 2:

3 Strict Pull-ups

6 Push-ups

9 Glute Bridges

3 Rounds:

15 AbMat Sit-ups

7 Empty Bar Deadlifts (choice of clean, or snatch grip)

5 incheorm

MOBILITY

Barbell Thoracic Extension

Barbell Forearm Stretch

Wrist Stretch

Lacrosse Ball Hamstring Stretch: 2 Minutes Each Side

Banded Hamstring Distraction: 1-2 Minutes Each Side

OPEN 20.1 PRIMER

Warming Set

Feeling out the movements, our first intention here is to simply combine the couplet.

3 Rounds, resting as needed between sets (~1:00)

4 Ground to Overhead

4 Bar-Facing Burpees

Let’s find the feel of the pairing, with a methodical, steady and smooth warming pace to start on round 1… and let’s work closer to our “workout pace” to finish, on round 3.

OPEN 20.1

10 Rounds:

8 Ground to Overhead (65/95)

10 Bar-Facing Burpees

15:00 Time Cap

If we reach the 15:00 Cap, add :01s for each rep not completed.

INITIAL THOUGHTS

Initial Strategy Video Posted –  Click Here

• Pacing is naturally going to be key here. Everyone is going to want to come out guns blazing here… first Open workout of the season. Know our adrenaline, and control it.

• Lock in our pace prior to with full rehearsal rounds.

• Burpees are the pace setter. Those who control their heart rate here will thrive.

• As we move through this workout, have our judge record all (10) round times.

Thursday 10/10/19

FRIDAY NIGHT OPEN 20.1

THEME  “Super Hero”

4:30 until last competitor goes POTLUCK & BYOD

 

WARM UP 3x

200 m run

5/5 Flip the bacon in each direction

25’ bear crawl

25’ crab walk

25’ duck walk

25’ Spider-Man

25 death march

 

 

15 min to work on your Open GOAT THEN……

WOD

Thursday “Pre-Game” 

3 Rounds (Not For Score):

2 Minute Light Bike, Row, ot  Run

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (53/35) (K: 22.5/15) 

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Bike, Row, or Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

WEDNESDAY 10/9/19

WARM UP

EMOM 9: (3 rounds)

Minute 1: 1 Minute Easy ROW OR BIKE

Minute 2: 1 Minute Inchworms

Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

Wednesday Primer

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 200 m run

STIMULUS

• Working through 5 different stations today for a total of 4 rounds

• We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout

• The goal here is to expose you to a variety of movements in a long and sweaty EMOM

• You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition

• There is no rest between round

• Station 1: Pause for 2 Seconds in the Bottom of Each Rep

• Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds

• Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks

• Station 4: Spend 45-50 Seconds Practicing on Your Hands

• Station 5: Run that will complete in 45 sec

Post

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions

TUESDAY 10-8-19

WARM UP

4 Rounds:

30 Single Unders

15 AbMat Sit-ups

5 Walkouts

Warmup Sets:

Take 3-4 Sets to Build to Opening 45% of 1RM

Tempo Deadlift

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down

Sets: 45-50-55-55-55% of 1RM Deadlift

STIMULUS

• Although there is only 1 rep per set, the tempo is designed to be very slow and controlled

• Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground

• The slow tempo helps you focus on good back positioning and keeping the bar close to the body

WOD

5 Rounds of AMRAP 1:30:

25 Double Unders

6 Deadlifts (225/155)

25 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds