Warm up: 3 Rounds Row 1 min (increase pace ea round) 15 DU’s (Scale = penguin claps ea round)
Strength (After WOD): 12 min Alternating EMOM Chose 3 (holds may range from 5-30 sec, stretches 30 sec) A)Scales B) L-sits C) Inversions D) Planks E) Stretching *See notes for further details
WOD: Teams of 3, 30 min cap 6K Row (as a team, split any way you like) Annie (individually, each athlete must complete all reps) *Only one member rows at at time. Reps for Annie may not be shared. See notes for further details.
Accessory (Mandatory): Name at least one thing you are thankful for!
Notes: For the WOD athletes will complete a 6K team row. Only one partner may row at at time. The partners who are not rowing may chip away at “Annie” in any way they see fit. The goal is to complete “Annie” during the rest times without interfering with the row. All athletes must be finished with both portions before the WOD is complete. It is strongly recommended that athletes use a white board or paper to check off reps of “Annie” as they go. For the “Strength” portion, athletes will create their own alternating EMOM based on needs. With three movements, they will get 4 rounds of each. Examples could include (1) 4 Rounds of A) 10-sec L-sit, B) 15-sec wall facing handstand, C) 30 sec straddle sit (2) 4 Rounds of A) 10 sec / side front scale, (B) 30 sec plank, C) 30 sec butterfly stretch. Allow athletes to be created, but be prepared to choose for them if they don’t have any ideas.
Warm up: 3 Rounds 1 min bike or row 2 wall walk + 5 sec wall facing handstand hold 3 kip levers + 5 sec active hang 4 Ring rows + 5 sec dip hold 5 Back Squats + 5 sec pause squat (empty bar)
Strength: Back Squat – 15 min to work up to a heavy triple Suggested progression: 5 @ 50%, 4 @ 65%, 3 @ 75%, 3 @ 80-85%, continue by feel
WOD: For time, 24 min cap 2 Rounds – 5 Back Squats – 5 Bar MU – 5 Strict HSPU 2 Rounds – 10 Back Squats – 10 C2B Pull ups – 10 Ring Dips 2 Rounds – 15 Back Squats – 15 Pull ups – 15 Push ups *1 Burpee penalty EVERY time you break a set
Accessory:
Notes: Rx athletes should attempt to go unbroken and minimize burpee penalties. Scaling should be INDIVIDUALIZED and allow all athletes to find a version where they can ATTEMPT at least MOST sets unbroken. Preferred scale for Bar MU is belly to bar pull up then C2B, pull up, etc. No dip required since these are already in the workout. Preferred HSPU scale is pike push up or strict DB press. Allow athletes to have input on what version would challenge them but guide them if the version is unrealistically easy or difficult.
Warm up: Row 5 min @ 2K pace Then 3 Rounds 5 sec squat stretch hold 5 sec hip hinge hold (back flat, hips high) 5 sec ring support 5 sec dip hold
Strength: Defecit DL 3 x 10 – increase average load approx 5% from last week’s numbers
WOD: Power “Elizabeth”, 12 min cap 21, 15, 9 Power Cleans (135/95, any style) Ring dips
Accessory: 3 x 30 sec ea Shoulder mobility reach Pidgeon pose
Notes: Most athletes were guessing for last week’s deficit DL, so increase may vary from athlete to athlete. 5% is a target, but athlete’s may increase more or less as long as form is maintained. All sets should be challenging. Preferred dip scale is box dip with feet on ground (2 boxes if equipment allows).
Warm up: 10 Ring Rows (focus on lat drive) 10 Big singles 10 sec hollow body hold 10 Fast singles 10 scapular pull ups 10 Penguin Claps Review rope climb technique
Strength (Perform after WOD, stagger if class exceeds 10 people): Every 15 min Alternating EMOM A) 3 Wide Grip pull ups + 3 Standard Pull ups + 3 Narrow Grip Pull ups B) Max UB DU’s or 1 min DU practice C) Rest *if scaling to eccentric, only 1 rep each position
WOD (perform first): Partner WOD, 12 min AMRAP Max Calorie bike + 12 rope climbs (scale = x 2 pull to stands) *score is total # of calories, however 10 calories are subtracted for each rope climb NOT completed. Bike is always in motion with only one partner biking at a time.
Tuesday 11/26/19
/in Daily WOD /by Cori SmithWarm up: 3 Rounds
Row 1 min (increase pace ea round)
15 DU’s (Scale = penguin claps ea round)
Strength (After WOD): 12 min Alternating EMOM
Chose 3 (holds may range from 5-30 sec, stretches 30 sec)
A)Scales
B) L-sits
C) Inversions
D) Planks
E) Stretching
*See notes for further details
WOD: Teams of 3, 30 min cap
6K Row (as a team, split any way you like)
Annie (individually, each athlete must complete all reps)
*Only one member rows at at time. Reps for Annie may not be shared.
See notes for further details.
Accessory (Mandatory): Name at least one thing you are thankful for!
Notes: For the WOD athletes will complete a 6K team row. Only one
partner may row at at time. The partners who are not rowing may chip
away at “Annie” in any way they see fit. The goal is to complete
“Annie” during the rest times without interfering with the row. All
athletes must be finished with both portions before the WOD is
complete. It is strongly recommended that athletes use a white board
or paper to check off reps of “Annie” as they go. For the “Strength”
portion, athletes will create their own alternating EMOM based on
needs. With three movements, they will get 4 rounds of each. Examples
could include (1) 4 Rounds of A) 10-sec L-sit, B) 15-sec wall facing
handstand, C) 30 sec straddle sit (2) 4 Rounds of A) 10 sec / side
front scale, (B) 30 sec plank, C) 30 sec butterfly stretch. Allow
athletes to be created, but be prepared to choose for them if they
don’t have any ideas.
Monday 11/25/19
/in Daily WOD /by Cori SmithWarm up: 3 Rounds
1 min bike or row
2 wall walk + 5 sec wall facing handstand hold
3 kip levers + 5 sec active hang
4 Ring rows + 5 sec dip hold
5 Back Squats + 5 sec pause squat (empty bar)
Strength: Back Squat – 15 min to work up to a heavy triple
Suggested progression: 5 @ 50%, 4 @ 65%, 3 @ 75%, 3 @ 80-85%, continue by feel
WOD: For time, 24 min cap
2 Rounds
– 5 Back Squats
– 5 Bar MU
– 5 Strict HSPU
2 Rounds
– 10 Back Squats
– 10 C2B Pull ups
– 10 Ring Dips
2 Rounds
– 15 Back Squats
– 15 Pull ups
– 15 Push ups
*1 Burpee penalty EVERY time you break a set
Accessory:
Notes: Rx athletes should attempt to go unbroken and minimize burpee
penalties. Scaling should be INDIVIDUALIZED and allow all athletes to
find a version where they can ATTEMPT at least MOST sets unbroken.
Preferred scale for Bar MU is belly to bar pull up then C2B, pull up,
etc. No dip required since these are already in the workout. Preferred
HSPU scale is pike push up or strict DB press. Allow athletes to have
input on what version would challenge them but guide them if the
version is unrealistically easy or difficult.
Saturday11/23/19
/in Daily WOD /by Cori SmithWarm up:
Strength: 5 sets
1 Snatch + 1 Hang Snatch + 3 OHS
WOD: 16 min AMRAP
12 Cal Row
10 OH lunges (45/25)
8 TTB
*Score is total reps (1 round = 30 reps)
Accessory:
2 min T-spine extension on foam roller
3 x 30 sec ea
Bretzel
Cobra pose
Friday 11/22/19
/in Daily WOD /by Cori SmithWarm up:
Row 5 min @ 2K pace
Then 3 Rounds
5 sec squat stretch hold
5 sec hip hinge hold (back flat, hips high)
5 sec ring support
5 sec dip hold
Strength: Defecit DL
3 x 10 – increase average load approx 5% from last week’s numbers
WOD: Power “Elizabeth”, 12 min cap
21, 15, 9
Power Cleans (135/95, any style)
Ring dips
Accessory: 3 x 30 sec ea
Shoulder mobility reach
Pidgeon pose
Notes: Most athletes were guessing for last week’s deficit DL, so
increase may vary from athlete to athlete. 5% is a target, but
athlete’s may increase more or less as long as form is maintained. All
sets should be challenging. Preferred dip scale is box dip with feet
on ground (2 boxes if equipment allows).
Thursday 11/21/19
/in Daily WOD /by Cori SmithWarm up:
10 Ring Rows (focus on lat drive)
10 Big singles
10 sec hollow body hold
10 Fast singles
10 scapular pull ups
10 Penguin Claps
Review rope climb technique
Strength (Perform after WOD, stagger if class exceeds 10 people):
Every 15 min Alternating EMOM
A) 3 Wide Grip pull ups + 3 Standard Pull ups + 3 Narrow Grip Pull ups
B) Max UB DU’s or 1 min DU practice
C) Rest
*if scaling to eccentric, only 1 rep each position
WOD (perform first): Partner WOD, 12 min AMRAP
Max Calorie bike + 12 rope climbs (scale = x 2 pull to stands)
*score is total # of calories, however 10 calories are subtracted for
each rope climb NOT completed. Bike is always in motion with only one
partner biking at a time.