Wods 2/18-2/22 - Open starts this week!!!

Super excited about all the incredible results from the six week challenge! Way to go!!! If you missed out on this challenge, it’s ok, because we will do another in May!

We’ve done several challenges over the years but this one was by far the best. This was Staci and my first time to count macros. We both really liked what we learned. The results have been undeniable.

The Open starts this Thursday! The Open is a series of five workouts with one being released per week for the next five weeks. It is the first step in the CF Games season. Anyone can participate. There is a global leaderboard to measure against everyone around the world. I highly recommend participation, especially if your scared or don’t think your ready. Our own Josh Holden is a top 200 hopeful. He has put in the work and we are confident that he will accomplish his goal. To register click here.

Monday

Warm Up

2:00 Row/bike/run

Line Drills

  • Shuttle Sprints x 5

  • Walking Hamstring stretch

  • Punter Kicks

  • High Knees

  • Butt Kicks

Barbell Warm Up

  • 5 RDLs

  • 5 Stiff Leg Dead Lifts

  • 5 Front Squats

  • 5 elbow rotations each side

  • 5 Thrusters

  • Clean Grip Burgener Warm Up

Wod

"Waterproof”

Time Cap: 20 mins

21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Scaling

Int: 75/45 lb barbell

Beg: 45/35 lb barbell

The weight each athlete chooses should be able to be cycled (unbroken) for high reps when fresh. Set a pace and a rep count early and don’t take long breaks when you need to break it up.


Tuesday

Warm Up

Line Drills

  • High Knees

  • Butt Kicks

  • Walking Lunges

  • Samson Stretch

  • Spider Man

  • Toe Touch

  • Bar Hang

  • 20 sec handstand hold

Barbell Warm Up

  • 5 1 legged Dead Lifts each leg

  • 5 RDLs

  • 5 Stiff legged Dead Lifts

  • 5 push press

  • 15 second OH press and hold x 2

Warm up to starting Dead Lift weight

Wod

Dead Lifts

5-5-3-3-3-1-1-1-1 reps

  • build to heavy

“Diane Lite”

Time cap: 9 mins

21-15-9

Dead Lift (205/135)

Handstand Push Ups

Scaling

Int: 165/105 DL, Pike HSPUs

Beg: 115/80, push ups/knee push ups


Wednesday

Warm Up

100m run

10 air squats

100m run

10 burpees

100m run

10 pvc OHS

100m run

10 pvc snatch balance

Wod

Snatch Balance
5 Reps @ 40% 
4 Reps @ 50% 
3 Reps @ 60% 
2 Reps @ 70% 
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

"Shut Down"
AMRAP 24
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Scaling

Int: 35/20 dumbbell

Beg: AHAP dumbbell


Thursday

Warm Up

Coaches Creative

Wod

For 20 mins alternate 1 min of rowing and 1 min of bike.

Score is calories.

ROMWOD

Friday

Warm up

Coaches Creative based on workout.

Wod

19.1

The first workout of the 2019 Games season. There will be scaling to fit every athletes needs.







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Wods 2/11-215 - Challenge InBody Testing is Wednesday in Hoover

MyVitality will back in Hoover Wednesday with the InBody doing body composition testing. If you missed the first test you can still participate. The cost is $35.

Congratulations to Wendi Culver for qualifying for the Boston Marathon at the Mercedes this weekend!! She ran a 3:33 marathon. That’s booking it!!

Monday

Warm Up

Line Drills

Shuttle Sprints x 5 (down and back=1)

Walking Lunge

Samson Stretch

Spiderman

Burpee Broad Jump

Barbell Warm Up

5 RDL

5 Clean DL

5 jump and shrug (keep toes in contact with floor)

5 muscle cleans

5 Strict press

5 push press

5 push jerk

5 split jerk

5 jerk grip ohs

Build to 70% of Cl&J 1RM in 3 quick sets

Wod

Clean and Jerk(Squat or Power)
On the Minute x 11: 
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

*If you do not have an established 1RM Cl&J, add 5-10 lbs each round.

"Funny Bone" 
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

Scaling

Int: 53/35 lb kb, Box step overs, 115/75 lb front squat

Beg: 35/18 lb kb, Box step overs(20” box), 85/45 lb front squat

Tuesday

Warm Up

2:00 Row or bike

10 PVC Pass Through Lunges

10 PVC OHS

2 rnds:

  • 30 double unders or singles

  • 10 Air Squats

Warm Up to beginning front squat weight

Wod

Dead Lift
On the Minute x 8:
2 Dead Lift (Building in Weight)

"Dubble Bubble"
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

Scaling

Int: Single Unders, 115/75 lb power snatch, C2B pull ups

Beg: Single Unders, 85/55 power snatch, ring rows

Wednesday

Warm Up

Coach Stretch

Then…

1:00 row or bike

10 dumbbell (1) front rack lunges

1:00 row or bike

10 alternating dumbbell (1) cleans

Warm up to heaviest power clean workout weight in 3 quick sets

Wod

"Sole Cycle"
3 Rounds: 
AMRAP 5: 
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Scaling

Int: decrease weight by 20 lbs each round

Beg: decrease weight by 40 lbs each round, 21/15 cal bike

*If using a row erg instead of a bike, add 5 cal to total each round

Thursday

Warm Up

100m run

10 dumbbell strict press(5 each arm)

100m run

20 sec hand stand hold

100m run

10 sit ups

100m run

20 air squats

Wod

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

Double Down
For Time: 
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

Scaling

Sub single unders x 3 and 20 sec handstand holds for dubs and handstand walks

20 push ups for beginners not able to do a handstand hold

Friday

Warm Up

Coaches Creative

Wod

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Scaling

Int: 75/ 55 OHS, knee raises

Beg: 55/35 OHS, knee raises or sit ups

*Subtract 5 cal if using an assault bike

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Wods 2/4-2/8 - Open Shirt Order Will Be Submitted This Week

Too order an Open shirt follow this link.

New morning schedule in Hoover. The 5:15 AM and 6:15 AM are now 5 AM and 6 AM.

Congratulations to Joel Morton for being selected as the J19 Fitness Joshua award winner. Joel always has a great attitude and never gives up in the face of adversity. If you see him around give him a big high five!

Monday

Warm Up

Coaches Creative

Wod

"Life Jacket"
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Scaling

Int: 105/85/65 lb thrusters for men

70/55/45 lb thruster for ladies

scale pull ups and t2b according to athletes ability

Beg: scale thruster to a weight athlete can preform at full depth at bottom,

ring rows and knee raises


Tuesday

Warm Up

Coaches Creative

Wod

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35) (Do not drop dumbbell from OH)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Scaling

Int: 35/20 db weight, 205/125 DL

Beg: AHAP db weight, 155/95 DL (or ahap keeping sound mechanics)

Extra Work

Midline (Repeat from January 16th)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

  • Choose weight on kb, sub med ball sit ups for GHDs


Wednesday

Warm Up

Coaches Creative

Wod

Tempo Back Squat
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

  • Warm up to 65-70% and build to heavy

"After Party" 
1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round

Scaling

AHAP on db weight, sub singles x3 for double unders


Thursday

Warm Up

Coaches Creative

Wod

For Time: 
30 KB Swings 
400 Meter Run 
15 Power Cleans (175/115)
800 Meter Run 
15 Power Cleans (175/115)
400 Meter Run 
30 KB Swings

Midline
3 "Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between


Friday

Warm Up

Coaches Creative

Wod

"Wet Floor" 
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Scaling

Int: Subtract 10 reps from each movement except muscle ups, sub bar muscle ups for rings

Beg: Subtract 20 reps from each movement, sub ring rows for muscle ups(15 reps)

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Wods 1/28-2/1 - Open Starts In Three Weeks!! - Get Your Shirt!

The 2019 Open is right around the corner! This is one of the most exciting times of the year in the gym. The Open is for everyone. There will be scaling to meet everyones fitness levels. We are having T shirts printed. You can purchase a t shirt even you don’t participate. We will need judges and cheerleaders!

Click here to order your shirt. There is a Tank or T shirt option.

Monday

Warm Up w/ Partner

100m row

  • Half-burpees (push up position to bottom of squat. Don’t stand up)

100m row

  • Lunges

100m row

  • Giant arm circles

100m row

  • Side-to-side twists

Barbell Warm up

  • 5 good mornings

  • 5 RDLs

  • 5 front squats

  • 5 push press

  • 5 hang cleans

  • 5 dead lifts

  • Repeat

Wod

Weightlifting

5 Sets of 3 push press (from rack) every 90 seconds

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

"Go Fish" (Repeat from 9/7/18)
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

Scaling

Int: 115/75 DL

Beg: 85/55 DL,


Tuesday

Warm Up

Line Drills

  • Lunges

  • Inch worm (half way)

  • Bear Crawl (half way)

  • High Knees

  • Butt Kicks

  • Bar Hang 20 secs

  • Toe Touches for 20 secs

  • Kipping for 20 secs

2 rounds

5 box step ups

5 knee raises

10 PVC pass throughs

10 air squats

Warm up back squat. Then…

Wod

Back Squat

On a 10 min clock, build to a 20 rep max

Layup”

25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Scaling

Int: Sub knee raises for t2b,

Beg: box step ups, Sub knee raises or sit ups for t2b, 45/35 hang power snatch


Wednesday

Warm Up

2:00 on Assault Bike

20 PVC Pass Throughs

20 Air squats

20 Push Ups

20 Sec Bar Hang

20 secs of pull ups or ring rows

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Power Jerks

Wod

Clean Complex

On a 12 min running clock EMOM

  • 2 Squat Cleans + 2 Front Squats

    -Build to 20 lbs above workout weight. Then…

"Girl Power" 
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans (165/115)

1 rnd of “Cindy”: 5 pull ups, 10 push ups, 15 air squats

Scaling

Rx+: 185/135

Int: Jumping pull ups or ring rows, 135/95 squat cleans

Beg: Ring rows, AHAP on squat cleans, maintaing form.

-Catch then squat if unable to preform a full squat clen


Thursday

Warm Up

400m Row

Line Drills

Wod

Stamina Builder
5 Sets: 
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

1 min rest between rounds

Midline
Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings

*150 sit ups if athlete is not comfortable using GHD machine


Friday

Warm Up

Coaches Creative

Wod

“Top Down" 
With a 15:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches (95/65)

Time Remaining: Build to 1RM Hang Snatch

Scaling

Rx+: 115/80

Int: 95/65 on Squat Snatches, 30/20 cals on bike, 40 bar facing burpees

Beg: 65/35 on Squat Snatches, 20/10 cals on bike, 30 bar facing burpees





Wods 1/21-1/25 - New Beginner Classes Starting In February

No better to way to start the fitness journey than with the J19 beginner course.

New beginner classes start in Hoover on February 11th. - Register Here

New beginner classes start in Alabaster on February 12th - Register Here

Monday

Warm Up

2 rounds:

  • 400m Row

  • 20 Double Unders (40 singles)

  • 20 PVC Pass Throughs

Barbell Warm up

  • 5 good mornings

  • 5 snatch grip RDLs

  • 5 snatch grip push press

  • 5 OH squats

  • 5 hang power snatches

  • Repeat above

Wod

Power Snatch

A.On the Minute x 3 (50-55-60):

*Halting Power Snatch

B. On the Minute x 7 (build to heavy)

Power Snatch

*3 Halts (Just off Floor, Knee Level, Pockets)

"Double Date" 
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Scaling

Int: 75/55 barbell, 90 singles

Beg: 55/45 barbell, 75 singles



Tuesday

Warm Up

Line Drills

  • 5 x down-n-back(run inside gym)

  • Inch Worms (half way)

  • Crab Crawl (half way)

  • Punter Kicks

  • High Knees

  • Butt Kicks

Mobility

  • Pigeon Pose (1 min each leg)

  • Frog Pose (1 min)

  • Supine Twist (1 min each side)

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Split Jerks

Warm up shoulders for hanging movements. Then…

Wod

"Chain Reaction" 
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (135/95)
9 Push Jerks (135/95)

Scaling

Int: Jumping Pull ups+knee raises+Jumping C2B Pull ups, 115/75 barbell

Beg: Ring rows+ med ball sit ups+10 second active bar hang, 95/55 barbell



Wednesday

Warm Up

Line Drills

To the rack. Warm up BS. Then…

Wod

Back Squat

10 mins to complete:
3 Sets of 2

1 Set at Each Percentage: 83-85-87% of 1RM BS

Conditioning

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs (20/14) 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14) 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14) 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Scaling

Int:

  • 40/30/15 wall ball buy in

  • 165/115, 205/135, 255/165 DL

Beg:

  • 30/25/10 wall ball buy in

  • AHAP while keeping sound mechanics on DL



Thursday

Warm Up

2 laps around perimeter of gym

  • 10 Air squats

2 laps

  • 10 sec handstand hold

2 laps

  • 10 push ups

2 laps

  • 10 sec handstand hold

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Power Jerks

Wod

Dumbbell Snatches
AMRAP in 7 mins:
10 Strict HSPU + 10 Dumbbell Snatches (50/35 lb db, alternating)
8 Strict HSPU + 8 Dumbbell Snatches
6 Strict HSPU +6 Dumbbell Snatches
4 Strict HSPU + 4 Dumbbell Snatches
2 Strict HSPU + 2 Dumbbell Snatches

Scaling

Use box for HSPU assistance or Tripod HSPUs, AHAP for dumbbell snatches

Conditioning

AMRAP 3 Mins:

Clean and Jerks (95/65)

Rest 2 min

AMRAP 2 Mins:

Clean and Jerks (115/85)

Rest 1 min

AMRAP 1 Min

Clean and Jerks (135/95)

Score is total reps

Scaling

Int: subtract 20 lbs off prescribed weight

Beg: subtract 40 lbs off prescribed weight



Friday

Warm Up

Coaches Creative

Wod

"Sea Legs"
In a 15 Minute Window: 
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Scaling

Int: 115/75 on barbell

Beg: 21/15 cal row, box step overs, 95/55 on barbell

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Wods 1/14-1/18

Six week challenges are off and running! Looking forward to seeing some amazing transformations! Remember that Mealfit is a great option to help you hit those macros. Order by noon on Sunday and pick up in Hoover around 4:00 PM on Monday. Use code 2019 to save 20% on your first order. Excellent food. Check it out and order at Mealfit.co Looking forward to another great week!

Monday

Warm Up

:30 secs each

  • Jumping Jacks

  • Jumping Jills -arms swing forward and up instead of out to side and up

  • Spierman walk

  • Air Squats w/ pause

  • Downward dog

  • Good Mornings

  • Arm Circles Forward

  • Arm Circles Back

Barbell Warm Up

  • 5 Good Mornings

  • 5 elbow rotations(each side)

  • 5 back squats

  • 10 second break

  • 5 snatch grip push press

  • 5 OHS

  • 5 Snatch Balance

  • 10 second break

  • 5 muscle snatch

  • 5 hang power snatch

  • 5 hang squat snatch


Wod

Snatch Complex
8 Sets:
Power Snatch + Snatch Balance + *High Hang Pause Snatch

50-53-56-59-62-65x3

*2sec pause after sending hips back

"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

12 min time cap. If not completed in cap, score is +1 second for every rep not completed

Scaling

Int: 135/95

Beg: 115/75 or heaviest possible


Tuesday

Warm Up

100m run

20 air squats

100m row

20 sec bar hang

100m run

20 push ups

100m run

10 downward dogs

then, warm up db lunges to workout weight

Wod

Gymnastics Conditioning

On the 2:00 x 5 Rounds
10 Kipping Handstand Push-ups 
50' Front Rack Dumbbell Lunge (50/35)

Score is rounds completed. 1 point for every 5 ft on Lunge

Scale this this with handstand negatives, box mod for HSPUs, or tripod HSPUs.

Beginners may do regular push ups if unsuccessful on other modifications.

Aerobic Capacity

"Fuller Circle"
For Time: 
75/50 Calorie Assault Bike
125 Double-Unders
2000 Meter Row
150 Double-Unders
75/50 Calorie Assault Bike

Beg: 50/25 cal on bike, 125 singles, 1000m row, 150 singles, 50/25 cal on bike


Wednesday

Warm Up

Line Drills

  • 200m row

  • 10 air squats

  • 10 jumping jacks

  • 10 jumping jills

  • 10 punter kicks

  • 20 sec bar hang

  • 20 secs of bar kips

  • 10 strict pull ups or ring rows

Mobility

  • :30 secs at bottom of squat. knees pressed out x 2

  • 1:00 half pigeon pose each leg

Wod

Weightlifting

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

Build to heavy

Conditioning

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups 
10 Front Squats (165/110)
10 Barbell Facing Burpees

Scaling

Int: regular pull ups/jumping pull ups/ ring rows, 135/80 lb barbell

Beg: ring rows/ pull up negatives, 115/55 lb barbell

Thursday

Warm Up

2 Rounds

  • 200m run

  • 20 sec Bar hangs

  • YTWs w/ 5(men) or 2.5(women) lb plate

  • 10 push ups

  • 10 air squats

Wod

Skill Development Day

Ring Skills
Max Ring Muscle-Ups

Once you drop, your reps are finished. You may repeat for a better score if desired.

Scale this movement according to individual skill level. If you don’t have Ring MUs then do Bar MUs, C2B pull ups, pull ups, and so on. If you don’t have a pull up yet, do active bar hang at the bottom for as long as possible. Knuckles should be ON TOP of the bar with shoulders active. NOT A LAZY HANG!! 30 seconds is the goal. Then, chin above bar pull up position, with a 30 second hang goal. Then, do ME ring rows.

Gymnastic Skills Conditioning
AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk

  • 1 rnd of Strict Cindy= 5 strict pull ups, 10 push ups, 15 air squats

Scaling

Int: Jumping pull ups/ring rows, :30 sec handstand hold in place of walk

Beg: Ring Rows, bear crawl in place of handstand walk

Friday

Warm Up

Coaches Creative. Opening Coach(or location’s head coach) will develop warm up based off of the wod. This will become a Friday regular. Have fun with it!

Wod

"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

Rest 2 Minutes

Scaling

Int: None

Beg: 20 reps on all movements each round, 55/35 barbell, 20/15 cal row, adjust wall ball weight so athlete can get full depth AND hit target. 9 ft target for male and female athletes.



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Wods 1/7-1/11 - Don't miss out on the six week challenge!

Lot’s of excitement in Hoover over the six week challenge. (35 plus participants) MyVitality has done an excellent job with the Inbody scans and nutrition seminar. The challenge kicks off tomorrow in Hoover. Good luck everyone! It’s going to be an awesome time.

Alabaster Inbody scans are this Thursday. If you missed it in Hoover you can go test in Alabaster this Thursday night at 4:45 PM.

Monday

Warm Up

Line Drills

  • Lunge Steps

  • Spiderman

  • Samson Stretch

  • Bear Crawl

  • 20 sec bar hang

  • High Knees

  • 10 strict pull ups or ring rows

  • Butt Kicks

Barbell Warm Up

  • 5 RDLs

  • 5 Clean Pulls

  • 5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

  • 5 Power Cleans

  • 5 split jerks from catch positions

  • 5 OH Lunges(each side)

  • 5 Thrusters

  • 5 Hang Sq Cleans

  • 3 quick sets to work up to a moderate clean and jerk

Wod

"Saving Grace" 
In Teams of 3 (30 Minute Time Cap)
3 Rounds: 
60 Kipping Handstand Push-ups
20 Bar Muscle-ups

Directly Into...

30 Power Clean and Jerks (95/65)
30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Cleans and Jerks (185/135)
30 Power Cleans and Jerks (205/155)

Scaling

Int: Box modification for HSPUs, pull ups/jumping pull ups

Beg: Box mod for HSPUs or push ups, ring rows

Barbell weight should be scaled to a weight all 3 team members can accomplish. Only 1 barbell allowed per team.


Tuesday

Warm Up

Line Stretches(coaches choice)

Double under practice

Wod

“Trifecta”

For Time:

100 double unders

1 mile Row

1 mile Run


Wednesday

Warm Up

4:00 Assault Bike

Line Drills

  • PVC Pass through

  • PVC Around the worlds

  • Air Squats

  • Lunge Steps

  • Supermans

  • Hollow body rocks

Barbell Warm Up

Burgner Warm Up

Wod

Snatch Complex

E2MOM 12 Mins

1 Pause Power Snatch+ 1 Hang Squat Snatch+ 1 Full Squat Snatch

Touch and go. Do not exceed 75% of 1RM squat snatch.

Snatch catch+OHS for those who have issues catching in squat snatch.

Conditioning
For Time: 
10 Dead lifts(225/155), 15/12 Calorie Assault Bike
8 Dead Lifts(245/175), 15/12 Calorie Assault Bike
6 Dead Lifts(275/205), 15/12 Calorie Assault Bike
4 Dead Lifts(315/225), 15/12 Calorie Assault Bike
2 Dead Lifts(345/245), 15/12 Calorie Assault Bike

Scaling

Int: Subtract 20 lbs from each set of DLs

Beg: Subtract 40 lbs from each set of DLs, 12/9 on bike


Thursday

Warm Up

Line Drills

  • Punter Kicks

  • Walking 1 legged toe touch

  • Walking quad stretch

  • Spidermans

  • 20 sec bar hang

  • 20 secs kipping

  • 5 Strict pull ups/ring rows

  • Air squats

Barbell Warm Up

  • 5 Good Mornings

  • 5 back squats

  • 5 elbow rotations(each side)

  • 5 push press

  • 5 thrusters

Wod

Pause Back Squat

5 Sets of 2

8 Second Pause in Bottom. Sets: 50-53-56-59-62%

Conditioning

In this order…

3 rounds with bar(all out)

  • 5 thrusters

  • 5 ring rows

Then load barbell. WOD coach briefing. Then…

"Fran"
21-15-9:
Thrusters (95/65)
Pull-ups

Scaling

Int: 75/45, jumping pull ups/ring rows

Beg: 55/35, ring rows

The intent of this classic benchmark Girl WOD is all out effort for the duration of the workout. Go hard out of the gate and try to keep your foot on the throttle. The barbell weight should be something you can do all 21 reps in the first set unbroken when fresh. Only break work up in to sets when you absolutely have to. Be prepared for a maximum threshold push. Hang on. Get in your pain cave. And get “cozy”.


Friday

Warm Up

400m Row

20 Partner Wall balls(ball does not touch ground. pass back and forth)

10 Push Ups

10 Lunge Steps

10 Jumping Air Squats

30 Double Unders

Wod

Bench Press

4 sets of 10-12 reps.

Build to a heavy 10-12

Conditioning

"Air Walker" 
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief" (135/95)

1 Round of "The Chief":
3 Power Cleans + 6 Pushups + 9 Air Squats

Scaling

Int: 115/75 lbs on the power cleans

Beg: 18/12 cal row, singles, AHAP on cleans




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Wods 12/31-1/4 - Get Registered For The J19 New You Challenge

Happy New Year!!!!! Can’t wait to crush it!

The 2019 Six week challenge schedule for Hoover and Alabaster. This is for all of our members. Incredible way to kick off the year together. Grab yourself a team of three. Don’t miss out. Register for Hoover by clicking here. Register for Alabaster by clicking here.

Hoover

January 2nd InBody Composition Testing at J19 Hoover 4:30-6:30 PM - Link For More Details

January 5th Challenge Seminar. This is where we will discuss all the details of how the challenge works. This seminar will be led by our designated dietician and nutrition coach. - Link For More Details

January 7th Challenge Starts. - Link for More Details.

Alabaster - Inbody Jan 10th . Seminar Jan 12th , Challenge Starts Jan 15th

Monday Schedule

Hoover - 9 AM Only

Alabaster - Regular Schedule with no 6:15 PM

Jasper - 9 AM Open Gym

Tuesday - All locations are closed

Wednesday and rest of week are regular schedule.

Monday

Warm Up

w/ partner (alternating)

:30 Secs Bike

  • YTW’s

:30 Secs Bike

  • Spidermans(alt)

:30 Secs Bike

  • Active Bar Hang

:30 Secs Bike

  • Burpees

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 elbow rotations

  • 5 Back squat w/ pause

  • 5 strict press w/ pause at top

  • 5 Front Squats

  • 5 Hang squat cleans

Wod

Back Squat

Build to a 20 rep max

"Powerpuff"
For Time: 
30 Toes to Bar 
400 Meter Run 
15 Power Cleans (175/115)
800 Meter Run 
15 Power Cleans (175/115)
400 Meter Run 
30 Toes to Bar

Scaling

Int: Knee Raises, 135/85 cleans

Beg: Knee Raises/sit ups, 200m/400m runs, 95/55 cleans

Tuesday

Happy New Year!


Wednesday

Warm Up

500m Row

Line Drills

  • PVC Pass Throughs

  • PVC Around the worlds

  • PVC Good Mornings

  • Butt Kicks

  • High Knees

  • Spiderman crawl

  • Samson Stretch

Wod

Bench Press

12-15 reps @ 75% (10 rep max)

  • ME Push Ups

10-12 reps @ 80%

  • ME Push Ups

8-10 reps @ 85%

  • ME Push Ups

“Off The Wall”

For time:
40 Wall Ball Shots (20/14)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Scaling

Int: jumping pull ups/ ring rows

Beg: 14/10 lb wall ball, ring rows, start at 30 wall balls


Thursday

Warm Up

2 mins on Bike- increasing intensity

Then…

  • Samson Stretch

  • Spiderman Walk

  • Air Squats w/ pause at bottom

  • Bear Crawl

  • Punter Kicks

  • High Knees

  • Butt Kicks

Barbell Warm Up

  • 5 RDLs

  • 5 Clean Pulls

  • 5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

  • 5 Power Cleans

  • 5 split jerks from catch positions

  • 5 OH Lunges(each side)

  • 5 Thrusters

  • 5 Hang Sq Cleans

Wod

Squat Clean Complex
On the 90 Seconds x 5: 
Power Clean + Hang Squat Clean + Squat Clean

*Build to a moderate weight. Touch and go throughout complex

Conditioning

"Clean Sheet"
AMRAP 3: 
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3: 
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3: 
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

Scaling

Int: 75/55; 95/80; 115/95

Beg: 8/5 Cals on bike, 55/35; 75/55;95/75, only increase weight if mechanics allow


Friday

Warm Up

3 mins on Rower

Then…

  • 10 PVC Pass throughs

  • 10 PVC OHS

  • 10 PVC Around the worlds (5 each direction)

  • 10 PVC Snatch balance

  • YTWs

  • Banded Shoulder extractions(Coaches choice)

  • 20 sec bar hang x 2

  • 10 Air squats

  • 10 burpees

Warm up to light snatch weight. Then…

Wod

"Over and Out"
For Time: 
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

5 min rest. Then…

Row Conditioning

For time:
Males: 
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females: 
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

Scaling for “Over and Out”

Adjust snatch weight to weight you can complete 20 unbroken power snatches when fresh

Catch then squat only allowed for scaling athletes in the squat snatch section. Rx MUST catch weight in the bottom of squat

48414651_579186432520120_7535738086127304704_o.jpg




Wod 12/24-12/28 - Modified Schedule

Merry Christmas everyone!

Hoover - Monday Closed , Tuesday Closed, Wednesday 8:30 AM and 4:30 PM, Thursday Regular, Friday Regular

Alabaster - Monday 9:00 AM , Tuesday Closed, Wednesday 8:30 AM and 5:15 PM , Thursday Regular, Friday Regular.

Jasper - Monday Closed, Tuesday Closed, Wednesday Regular, Thursday Regular, Friday Regular.

Monday

Warm Up

W/ Partner 0:00-4:00

:30 Secs Bike

  • YTW’s

:30 Secs Bike

  • Spidermans(alt)

:30 Secs Bike

  • Active Bar Hang

:30 Secs Bike

  • Burpees

Barbell Warm Up 4:00-8:00

  • 5 Good Mornings

  • 5 Back Squats

  • 5 OH Squats

  • 5 Snatch Balance

  • 5 Muscle Snatch

  • 5 Front Squats

  • 5 Hang Cleans

Take 5 mins to warm up snatch and clean to WOD weight 8:00-13:00

Wod

Conditioning 13:00-60:00

Three Wise Men”

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall Balls (20/14 lbs)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Scaling

Int: 95/65 lb Barbell

Beg: 75/35 Lb Barbell, ring rows, box step overs, 10/6 lb wall balls

Tuesday

Eat, drink, and be merry! Merry Christmas J1:9 Fitness!

Wednesday

Warm Up

Line Drills 0:00-4:00

  • Spidermans

  • Lunges

  • Samson Stretch

  • High Knee Karaoke

  • Side Shuffle(both ways)

  • Air Squats

Barbell Warm Up 4:00-7:00

  • 5 Snatch Grip RDLs

  • 5 Snatch Pulls

  • 5 Shrug Snatches(Shrug, shrug, sq snatch=1 rep)

  • 5 Power Snatches

  • 5 OH Lunges(each side)

  • 5 OH Squats

  • 5 Hang Sq Snatches

Wod

Weightlifting

7:00-10:00 to warm up snatch weight. Then…

3 Rounds for total reps 10:00-25:00
In a :20 Second Window: Max Power Snatches (115/80)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds 
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20

Scaling

Int: 95/65, 115/80, 135/95

Beg: 75/35

Then…

25:00-60:00

10 Squat Cleans (60%) + 20' Handstand Walk 
8 Squat Cleans (68%) + 40' Handstand Walk 
6 Squat Cleans (75%) + 60' Handstand Walk 
4 Squat Cleans (83%) + 80' Handstand Walk 
2 Squat Cleans (90%) + 100' Handstand Walk

Scaling

Sub handstand holds on wall or box for handstand walk.(i.e, 20 secs=20 ft)

This workout is for quality. No score on it. Focus on mechanics and catching the clean at the bottom of your squat. Shoot for touch and go, but resetting after each rep is acceptable. If you can’t handstand hold for the given time unbroken, accumulate total seconds before moving forward.

Extra work

4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter Squats (Each Side)
2x50: GHD Sit-Ups

Thursday

Warm Up

w/ Partner 0:00-4:00

  • :30 on assault bike

    -Samson Stretch

  • :30 on assault bike

    -spidermans

  • :30 on assault bike

    -bar hang

  • :30 on assault bike

    -bar kips

4:00-8:00

4 sets of 30 double unders or du attempts for 2 mins then single unders for 2 mins

Wod

Gymnastic Conditioning 8:00-20:00
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest 1:00 Between Rounds

Scaling

If you don’t have ring mu’s, sub bar mu’s. If you don’t have bar mu’s sub c2b pull ups, regular pull ups, or ring rows based on athlete’s ability. Sub 2x single unders for dubs
Conditioning 20:00-60:00

"Belly Flop"
21-15-9:
Box Jump Overs (24/20) 
Power Cleans (115/80) 
Chest to Bar Pull-ups 
Front Squats (115/80) 
Lateral Barbell Burpees
Push Jerks (115/80)

Scaling

Int: 95/60 lb barbell, regular pull ups

Beg: 75/45 lb barbell, ring rows

Friday

Warm Up

Row for meters 0:00-4:00

Line Drills 4:00-10:00

  • High Knees

  • Butt Kicks

  • Side Shuffle(both ways)

  • Crab Crawl

  • Spiderman crawl

  • 10 Push Ups

  • 10 Sit Ups

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Wod

Weightlifting 10:00-20:00

5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Build to a moderate weight

Conditioning 20:00-60:00

"Dead Arm" 
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Scaling

Int: add abmats to decrease depth for HSPUs as needed or use box for assistance

Beg: Push ups, use 45/35 lb bar for OH Squats, DL weight stays as perscribed

48406418_10158129194778696_8676907366211387392_o.jpg

Wods 12/17-12/21

Thank you to everyone that participated in our 7th Annual Grinch Games. It was an awesome time. The best Grinch wod of all time!

Looking forward to an awesome week!

Monday

Warm Up

Line Drills- 0:00-5:00

  • Lunge Steps

  • 10 Push Ups

  • Spidermans

  • Air Squats

  • Samson Stretch

Barbell Warm Up- 5:00-10:00

  • 5 RDLs

  • 5 Clean Pulls

  • 5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

  • 5 Power Cleans

  • 5 split jerks from catch positions

  • 5 OH Lunges(each side)

  • 5 Thrusters

  • 5 Hang Sq Cleans

Wod

Weightlifting 10:00-25:00

15 Mins To Build to a Heavy:

2 Squat Cleans + 1 Split Jerk

Not touch and go on the cleans. Reset after each rep. Split Jerk after 2nd Clean.

Conditioning 25:00-60:00

“Dumbbell Freddy Krueger"
21-15-9: 
Dumbbell Power Snatch (70/50) Do not drop the dumbbell from OH
Burpees

Scaling

int: 50/35 DB

Beg: AHAP DB

**Use KB if no 70lb DB Available

Tuesday

Warm Up

  • 400m Run 0:00-3:00

  • “Roxanne” w/ Burpees 3:00-7:00

  • 10 PVC Pass Throughs 7:00-8:00

  • 10 Thrusters w Bar 8:00-10:00

Wod

Conditioning

“Iron Mile” 10:00-40:00
For Time:
30 Power Snatches (75/55) 
800 Meter Run
60 Thrusters (75/55) 
800 Meter Run
30 Power Snatches (75/55)

Scaling

Int: 65/45 -women’s weight use 15 lb bar+plates

Beg: 20 pwr snatch, 400m runs, 40 thrusters, 45/35 lb bar, low hang snatches

Directly in to…

Cool Down-Mobility 40:00-60:00

  • Couch Stretch 1:00 each leg

  • Child Pose 1:00

  • Lizard Pose 1:00 each leg

  • Saddle Pose 1:00

  • Rebound 1:00

Then put equipment up

Wednesday

Warm Up

w/ Partner 0:00-4:00

  • :30 on assault bike

    -Samson Stretch

  • :30 on assault bike

    -spidermans

  • :30 on assault bike

    -push ups

  • :30 on assault bike

    -Air Squats

4 min amrap 4:00-8:00

  • 5 sit ups

  • 5 Pull Ups

  • 5 Power cleans w bar

Wod

Weightlifting 8:00-23:00

  1. 4 x 12-15 Bench Press @ 88% 10RM

  2. ME Ring Rows

Conditioning 23:00-60:00

"Crash Course" 
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups 
15 Chest to Bar Pull-ups 
9 Power Cleans (100/70)

Scaling

Int: 21/12 cal assault bike, med ball sit ups, pull ups, 85/ 50 pwr cleans

Beg: 15/8 cal assault bike, sit ups, ring rows, 55/35 pwr cleans

Thursday

Warm Up

Active warmup 0:00-3:00

“Bring Sally Up”

Barbell Warmup 3:00-7:00

  • 5 RDLs

  • 5 Clean Pulls

  • 5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

  • 5 Power Cleans

  • 5 split jerks from catch positions

  • 5 OH Lunges(each side)

  • 5 Thrusters

  • 5 Hang Sq Cleans

Wod

Weightlifting 7:00-19:00

3 Rounds (12:00 Cap)
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 185/135
Round 2: 155/105
Round 3: 135/95

Scaling

Int: 165/115; 135/85; 115/75

Beg: AHAP keeping sound mechanics. Your coach will assist in determining weight.

Conditioning 19:00-60:00

"Play Ball" 
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Scaling

Int: 95/65 pwr snatches

Beg: 55/35 pwr snatches (use training bars so weights can start from ground), box step overs, 14/10 or 6 lb wall ball.

Friday

Warm Up

400m Run 0:00-4:00

Line Drills 4:00-12:00

  • Down Dog to spiderman x 8

  • Air Squats x 10

  • Punter Kicks x 10

  • Inch Worms x 10

  • Dynamic Squat Stretch x 10(grab toes in squat, bring hips all the way up)

  • Wringing out the towel x 10

  • Child Pose with side to side reach

  • Side to side toe touch

  • Standing calf and hamstring stretch

Wod

Conditioning 12:00-35:00

"Joker"
For Time: 
1-2-3-4-5-6-7-8-9-10: Toes to Bar 
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Scaling

Int: 1 sec pause L-Sit holds, 205/135

Beg: Sit Ups, AHAP keeping sound mechanics

Cool Down-Mobility 35:00-60:00

  • Dragon Pose 1:30 each side

  • Child Pose 2:00

  • Saddle Pose 1:30

  • Down Dog 1:00

  • Frog Pose 1:30

  • Rebound



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Wods 12/10-12/14 - Grinch Games This Saturday at Hoover - All Welcome!

This coming Saturday will be our 7th Annual Grinch Games Christmas get together in Hoover. All are welcome! Wear your favorite Christmas gear! We will have a professional photographer onsite. If you still need to register click here!

Monday

Warm Up

:30 Secs W/ Partner(2 sets)

Easy Row

  • Squat hold pushing knees out

Moderate Row

  • Spiderman Hold

Fast Row

  • Front Rack Stretch

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Wod

Weightlifting

Warm up to 70% of 1RM FS in 3 quick sets. Then…

Stamina Squatting (Final Week) 
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Conditioning

"Jump Start" 
For Time: 
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar 
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Scaling

Int: 180 singles, 35/20 Dumbbell, 1 Sec pause w/ L sit(feet parallel, hold 1 sec=1 rep)

Beg: 60 singles, 20/15 Dumbbell, sit ups, 18/10 Cal Row

Tuesday

Warm Up

4 Mins on Bike or Rower(Rower only if short on bikes)

  • Increase intensity every minute, maintaining steady RPMs(or 500m split time) throughout each minute.

Barbell Warm Up

  • 5 Muscle Snatches

  • 5 hang snatches

  • 5 snatch grip Push Press(2 sec pause at top, push shoulders to ears, armpits forward!)

  • 5 Snatch Grip Dead Lifts

  • 5 Snatch Balance

3 min AMRAP

  • 2 Burpees

  • 4 box jumps/step ups

  • 8 DB Front Squats(lighter weight than wod)

Go hard on this warm up. Get your heart rate up.

Wod

Weightlifting

10-12 mins to complete…

5x 2 muscle snatch into overhead squat @ 56% of 1RM Squat Snatch

3x2 Snatch Pulls @ 105% of 1RM Squat snatch

-Have all weights ready at start

- Beginners work with 15 or 35 lb bar ONLY. On muscle snatches, start from hang position 2” above knee. On pulls, focus on keeping the bar close to your body throughout the movement by throwing elbows out and up. (think scarecrow) Pull from 2” above knee.

Conditioning

"Rugrats" 
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

-Score is the athletes slowest round. If you don’t complete the full round in 4:00, +1 sec penalty on total time for each rep missed. So if the clock hits 4:00 and you have 15 cal on the bike left to complete, your score is 4:15. If your rounds are 2:50, 3:08, 2:45, 4:15, and 3:45. Your score is 4:15.

**Please be mindful on your box jumps. Busted shins will not help your score.

Scaling

Int: 35/20 Dumbbell

Beg: 20” box step ups, 10 reps on FS w/ 20/15 lb Dumbbell, 10/8 Assault Bike Cals

Wednesday

Warm Up

Line Drills

  • Perimeter pee Lunge, Lunge

  • High Knee Karaoke(Both ways)

  • Butt Kicks

  • High Knees

  • Walk Outs, 5/4/3/2/1 push ups

Barbell Warmup

  • 5 Good Mornings

  • 5 back squats

  • 5 Stiff-Leg DL

  • 5 Hang Cleans

  • Push Press

Wod

Weightlifting

Super sets of

  1. 4x10 of Dumbbell Bench press- ahap

  2. 3xME weighted push ups. Have partner place a weight on your back for extra resistance if desired.

    -ME burnout reps on set #4 of Bench. No push ups after last set of DB bench. Score will be ME burnout reps.

Conditioning

‘Down Time’

AMRAP 7: 
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Scaling

Int and Beg athletes should choose a weight they can move rapidly through reps with little rest.

This workout is intended to be a sprint work out from start to finish. Challenge your threshold here and grab as many reps as possible. Do not allow yourself much rest time. Have a game plan going in and try to stick with it all the way through. This is a classic Open style workout. Let’s get that engine primed for late February.

Thursday

Warm Up

Gymnastics Conditioning (Scored Warmup)

5 Rounds in a :90 Sec window

  • 20/15 Cal Row

  • ME HSPUs

  • Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Scaling

Int athletes should either add ab mats or use box to accomplish HSPU.

Beg: 10/8 cal row. ME handstand hold or push ups.

Wod Prep Warmup

2 rounds

  • 5 wallballs(wod standards)

  • 5 SDHP(bar)

  • 5 Box jumps/step ups

  • 5 Push Press(bar)

  • 5 cal row

Wod

Conditioning

"Sore Eyes" 
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Scaling

Int: None

Beg: 14/10 to a 9ft target for wall balls, 20” box step ups, 45/35/15 lb on all barbell movements. 14/8 cal row

Friday

Warmup

6 Mins on Bike or Rower(Rower only if short on bikes)

  • Increase intensity every minute, maintaining steady RPMs(or 500m split time) throughout each minute.

Line Drills

  • High Knees

  • Butt Kicks

  • Side Shuffle(both ways)

  • Crab Crawl

  • Spiderman crawl

  • 10 Push Ups

  • 10 Sit Ups

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Wod

Weightlifting

Warm up to 85% IRM FS in 3 quick sets. Then…

Stamina Squatting (Final Week) 
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Conditioning

10 Rounds for time of:

  • 15/12 Cal Assault Bike

  • 6 Turkish Get-Ups 53/35 KB/DB

Scaling

-Rx/Int: Only use rower if no bike is available

Int: 35/26 KB/DB

Beg: 10/8 cal bike or row, AHAP on the KB/DB

For most, the Turkish get-up will be a new movement. Find the weight that you can handle safely. This movement is very taxing on your core and shoulders when done properly, especially as the reps get higher. Stay engaged throughout the entire movement and keep constant focus on the kettle bell. Literally, never take your eyes off of it. Here is a link for you to familiarize yourself with the movement. Your coaches will also demonstrate the movement in each class. KB or DB may be used.

https://youtu.be/-_zTytmHM94


25398663_1548773315177363_7349395104132294487_n.jpg








Wods 12/3-12/7 - Grinch Games Registration Will Close Friday

Happy December!! Looking forward to getting everyone together for Grinch Games. We will close registration this Friday. Click here to join in on the fun!

Monday

Warm Up

Dynamic Line Drills

  • 100m Run

  • 10 Jumping lunges

  • 100m Run

  • 10 Air Squats

  • 100m Run

  • 10 Push Ups

  • 100m Run

  • 10 Jumping Jacks

Mobility

Sternum stretch

:20 on/:20 off x 3

Laying over either a medicine ball or a foam roller, feet flat on the floor, send your shoulders back as far as you can while also pushing your hips towards the ground. You should feel tension in your thoracic spine as well as opening your upper chest and shoulders. For extra stretch, grasp a barbell that’s lying on the floor over your head.

Hip Extraction

1:00 Each Leg

With resistance band of your choice, tie 1 end to post on rig. Step through open end and put band as far in hip crease as possible. Take a giant step backwards and put your knee on the ground that has the band on it. Allow resistance to pull your hips forward. Swap legs after a minute.

Ankle Stretch – :30 Seconds Each Leg

With resistance band, step one foot forward into a lunge. Keeping the heel on the ground, lean the body weight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Take 3 sets to work to your FS workout weight. Then…

Wod

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 67% of 1RM Front Squat (For Both Lifts)

Conditioning
AMRAP 3: 
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

Scaling

Int: 85/55, 100/70, 120/85, 130/95

Beg: 45/35 for all sets, Burpee erg step overs

Tuesday

Warm Up

Line Drills

  • Lunges

  • Active Spiderman

  • Samson Stretch

  • Bear Crawl

  • Burpee Broad Jump

Dumbbell Warm Up(w/ 2 dbs)

2 sets of:

  • 5 Strict press

  • 5 Front Squats

  • 5 1 leg DL each leg

  • 10 Floor presses

  • 10 db push ups

Wod

Weightlifting

Warm up to workout weight with 3 quick sets. Then…

Three sets of:
Bench Press x 10 reps @ 92-93% of last weeks 10-RM
Rest 2 minutes

Conditioning

EMOM 16 minutes:
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 5 Devils Presses (50/35 lb DBs)

Immediately followed by…

Three rounds for time of:
15/10 Calorie Assault Bike
5 Devils Press (50/35 lb DBs)

*Devil’s Press is a Dumbbell Burpee Ground to Overhead

Scaling

Int: 40/25lb DBs

Beg: 35/15lb DBs, 12/8 assault bike cal


Wednesday

Warm Up

Dynamic Drills

  • 400m Row

  • PVC Pass Through lunges

  • Spiderman Crawl

  • Samson Stretch

  • Burpee Broad Jumps

  • Air Squats

Barbell Warmup

  • 5 OHS Squats

  • 5 snatch grip push press

  • 5 Elbow Rotations

  • 5 Good Mornings

  • 5 snatch balance

  • 5 Stiff-legged dead lifts

Wod

Weightlifting

E2MOM 14

2 Snatch Balance + 1 Hang Snatch + OHS

  • Use 70% of 1RM Squat Snatch from 11/26

  • Beginners should use 50% of 1RM or bar

Conditioning

Clean House”

5 Rounds: 
AMRAP 4: 
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (115/80)

2 Minutes Rest Between

-1 rnd Cindy= 5 pull ups, 10 push ups, 15 air squats

Scaling

Int: 95/65 lb snatch

Beg: 3 rounds,200m run, ring rows, knee push ups, 75/55 lb snatch

Thursday

Warm Up

Line Drills

5 Minute Bike 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats with pause at bottom

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Sternum stretch

:20 on/:20 off x 3

Laying over either a medicine ball or a foam roller, feet flat on the floor, send your shoulders back as far as you can while also pushing your hips towards the ground. You should feel tension in your thoracic spine as well as opening your upper chest and shoulders. For extra stretch, grasp a barbell that’s lying on the floor over your head.

Hip Extraction

1:00 Each Leg

With resistance band of your choice, tie 1 end to post on rig. Step through open end and put band as far in hip crease as possible. Take a giant step backwards and put your knee on the ground that has the band on it. Allow resistance to pull your hips forward. Swap legs after a minute.

Ankle Stretch – :30 Seconds Each Leg

With resistance band, step one foot forward into a lunge. Keeping the heel on the ground, lean the body weight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Take 3 quick sets to work to your FS workout weight. Then…

Wod

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squats
Even Minutes: 3 Back Squats
Barbell loaded at 82% of 1RM Front Squat (For Both Lifts)

Conditioning

"Criss Cross"
AMRAP 15:
30 Double Unders 
15 Squat Cleans (115/80)
30 Double Unders 
15 Toes to Bar

Scaling

Int: 95/65 lb squat clean, L sit w 1/2 sec pause, singles x 2

Beg: 75/55 lb squat clean, sit ups, singles x 2

Friday

Warm Up

Dynamic Warm Up

  • 3 mins on assault bike

  • 10 Banded Good Mornings

  • 10 push ups

  • Punter Kicks

  • High Knees

  • But Kicks

Barbell Warm Up

  • 5 stiff legged Dead lifts

  • 5 good mornings

  • 5 back squats

  • 5 dead lifts

Work up to workout dead lift weight. Then…

Wod

Conditioning

“Diane”

21-15-9

  • Deadlifts 225/155

  • Handstand push ups

Scaling: Int- 205/135, assisted HSPU; beg- 135/95, push ups

Rest 2 Minutes. Then…

15-12-9

  • Deadlifts 205/135

  • 50 ft Handstand walk between sets

Scaling: Int- 185/155, :45 sec handstand holds between sets; beg- 135/95, :45 sec plank hold between sets.


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Wods 11/26-11/30 - Register For Grinch Games - December 15th

Hope everyone had a great Thanksgiving! Such a great time of year with friends and family.

Grinch Games is coming up soon. We’ve had a blast getting everyone together for this event each year since we started. We hope that everyone will participate! The event is for everyone regardless of your experience or skill level. If you have any questions please ask your coaches. Cost is $40 with long sleeve shirt and $20 w/o a shirt. GG will last form 8:30 AM until 12:30 PM. Click here to register.

Monday

Warm Up

Line Drills

  • Lunges

  • Active Spiderman

  • Samson Stretch

  • Bear Crawl

  • Burpee Broad Jump

Circuit Warmup

3 Rounds

  • 5 push ups

  • 5 Burpees

  • 5 Hang Squat Cleans(Bar)

  • 5 Box Steps Ups

WOD

Weightlifting

15 mins to establish a 10 rep max bench press

Then…

2 Sets of:

  • Bench Press x 10 Reps @ 90% of est. 10 rep max

  • 1:00 Rest

Conditioning

Five rounds for time of:
9 Bar-Facing Burpees
7 Hang Squat Cleans (155/105 lbs)
5 Box Jumps (30”/24”)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

Scaling

  • Int: 135/95, 24”/20”

  • Beg: 95/55, Adjust box jump/step up height according to athlete

Tuesday

Warm Up

Dynamic Drills

  • PVC Pass Throughs

  • Spiderman Crawl

  • Samson Stretch

  • Burpee Broad Jumps

  • Air Squats

Barbell Warmup

  • 5 Back Squats

  • 5 push press

  • 5 Elbow Rotations

  • 5 Good Mornings

  • 5 front squats

  • 5 Stiff-legged dead lifts


Couch Stretch – 1:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Medicine Ball Squat Hold – 1 Minute

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

WOD

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 64% of 1RM Front Squat (For Both Lifts)

Conditioning

For time…

Three rounds of:
10 Deadlifts (185/135 lbs)
10 Bar Muscle-Ups

Immediately followed by. . .

Complete rounds of 30, 20 and 10 reps for of:
Wall Ball Shot (20/14 lbs)
Toes-to-Bar

Scaling

  • Int: 155/115, C2B Pull Ups

  • Beg: 115/75, 2 ring row+2 box dips, 14/10lb wall ball, knee raises

Wednesday

Warm Up

Dynamic Line Drills

  • 400m Run

  • side shuffle(both ways)

  • high knees

  • butt kicks

  • Bear Crawl

  • 200m Run

Mobility

1:00 Child Pose

On hands and knees, send butt back to your heels keeping your hands in place. Bring your chest as low to the ground as you can and hold for 1 min.

1:00 Lizard Pose(each leg)

From plank position, place your foot even with your hand (on same side) and send your chest as close to the ground as you can.

:30 Wide Stance Toe Touch(each side)

Stand with your feet wide. Reach for your ankle.

Barbell Warm Up

  • Bergener Warm Up

Wod

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch+OHS

*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%

Conditioning

12 Min AMRAP

Teams of 2

  • 15/12 Cal Assault Bike

  • ME Burpees

At 3,2,1 go partner 1 will bike 15/12 calories as partner 2 does max effort burpees. When partner 1 finishes the calories on the bike, they switch. Score is total number of burpees.

Scaling

  • Int: None

  • Beg: 12/8 calories

Thursday

Warm Up

:30 Secs

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

BARBELL WARMUP

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Couch Stretch – 1:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Medicine Ball Squat Hold – 1 Minute

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Wod

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squats
Even Minutes: 3 Back Squats
Barbell loaded at 76% of 1RM Front Squat (For Both Lifts)

If you completed your 76% last week, add 5 lbs to your load

Conditioning

“Full Count” 
21-18-15-12-9: 
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set: 
200 Meter Wreckbag Run (50/35)

Friday

Warm Up

Line Drills

Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Toe Walk 
Heel Walk 
High Knees 
Butt Kickers 

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Couch Stretch – 1:30 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

With lighter weight

1 Round

10 Deadlifts 
10 Abmat Sit-ups

Workout weight

1 Round

5 Deadlifts 
10 Abmat Sit-ups

Then…

“Undead”

5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups

Weights on the deadlift barbell should be something that athletes could complete in 1-2 sets each round.

Int: 135/95; Beg 115/75 and 15 abmat sit-ups

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Wods 11/19-11/23 - Modified Hours This Week

Happy Thanksgiving week everyone! Such a great time of year to be with family and friends! We are thankful for all the relationships that have been developed at J19 over the years. Our claim to fame is our amazing community of people!

Our Christmas get together will be Grinch Games coming up on December 15th. This event is for everyone- regardless if you are brand new to the gym or if you have been a member for eight years. This will be our seventh consecutive year! It’s always a great time and something that you do not want to miss.

Monday - Regular Class Schedule

Warm Up

400m Row at a slow building, gradual pace.

Dynamic Drills

  1. PVC Pass Throughs

  2. Spiderman Crawl

  3. Samson Stretch

  4. Burpee Broad Jumps

  5. Air Squats

Barbell Warmup

10 Back Squats

10 snatch grip push press

10 Elbow Rotations

5 Good Mornings

5 snatch Balance

3 Power Snatches w/ bar

3 Squat Snatch w/ bar

Then…

1RM Squat Snatch

15 mins to build to 1RM Squat Snatch

Scale this with power snatch+OHS as low as possible. No press outs at top of lift. If it looks more like a push press than a snatch, its a failed rep.

Beginners should work with a very light weight, focusing on mechanics of the power snatch and OHS mobility.

Then…

“Randy”

75 power snatches for time

Rx: 75/55; Int: 65/45; Beg: 40 reps 45/35 hang snatch

*DO NOT DROP BARBELLS FROM OVERHEAD. 5 BURPEES PENALTY DUE IMMEDIATELY FOR DROPPING BARBELL FROM OH.*


Tuesday - Regular Class Schedule

Warm Up

:30 Secs

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Couch Stretch – 1:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Medicine Ball Squat Hold – 1 Minute

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 61% of 1RM Front Squat (For Both Lifts)

Intermediate and beginners should focus on full squat depth, elbows and chest high at all times, explosion out of the bottom. Inability to get out of the bottom with power means the weight is too heavy for this exercise.

Then…

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull ups

Beg: 800m Row, 30 Thrusters(35/15), 20 Ring Rows

DO NOT DROP EMPTY BARBELL FROM OH. 5 BURPEE PENALTY.

Wednesday - Regular Morning Classes - Afternoon - Hoover 4:30 Only - Jasper 4:00 PM Only

Warm Up

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds

Active Spidermans 
Ankle Stretch 
Active Samson 
Pigeon Pose 
Air Squats 
Wide Stance Side Lunge

Then…

“2k Test”

For Time: 
Row 2,000 Meters

Partner up. 1 athlete rows 2K. Then, the next athlete rows 2K.

The 2k Row is an incredible test of fitness, it helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces.

Thursday - Closed - (Turkey AMRAP)

Friday - Closed

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WODS 11/12-11/16 - Grinch Games December 15th - Registration opens Monday.

Grinch Games will be at J19 Hoover on December 15th from 8:30 AM - 12:30 PM. This is a member and special guest only event. It’s our Christmas get together so we hope everyone will participate. It’s a light hearted competition with heavy comradery to celebrate the season! You will register as an individual and be placed on a team of four. The movements will be for all ages and all levels. Christmas outfits are not required but suggested.

Monday 11/12/18


Warm Up

500m Row

Line Drills

  • Sampson stretch

  • Spider man

  • Bear Crawl

  • High Knees

  • Butt Kicks

Barbell Warmup

  • PVC pass-throughs(10)

  • 5 Good Mornings

  • 5 Elbow Rotations

  • 5 OHS

  • 5 Snatch balance

  • 5 Power Snatches

Build to 58% 1RM FS in 3 quick sets. Then…

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 


AMRAP 5: 
Buy-In: 100 Double Unders (Beg 50 singles)
Immediately Into…
12 Power Snatches (75/55) (Beg 45/35)
4 Burpee Box Jump Overs (24/20) (Beg Step overs)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65) 
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80) 
4 Burpee Box Jump Overs (24/20)

 

Extra Work:       

Snatch Complex

5 sets

1 Hang Power Snatch + 3 Hang Squat Snatch (Build to Moderate Set)

Midline Alternate on minute x 12 (6 rounds)

                              Odd: 16/13 call bike

                              Even 16 GHD sit-ups

 

Tuesday 11/13/18

Warm Up

3 rounds

100m Run

10 kb strict press(each arm)

10 kb swings

20 sec kips on bar

Mobility

Child’s Pose on Kettlebell – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Superman Holds-1 Minute

Athletes will lay on their chest then bring hands and legs off the ground and hold 10 secs


“Nate”

AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Int scaling: Bar MU, add abmats or 30 Sec handstand hold, 53/35 kb

Beg scaling: 2 ring rows+2 box dips x 2, push ups, 35/26 kb

 

Extra Work:

Strict Gymnastics AMRAP 12 minute

 2 Strict Ring Muscle up (scale down to what you can do strict, C2B, Pull Ups, ring rows)

25’ Handstand Walk (Scale to practice Handstand Walk, 4 attempts, or Handstand holds , 40 sec)

16 Alternating Pistols (scale to single leg on box, single leg sit on box or pistol using band on squat rack)

25’ Handstand Walk (scale same as above)

Conditioning

 27 cal ski erg

 21 D-Ball cleans (100/50) (scale to weight you can do all 21 in 3 sets)

27 cal ski erg

 

Wednesday 11/14/18

Warm Up

Line Drills

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Toe Walk 
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks 
:40 Seconds Push-up to Down Dog

:20 Seconds PVC pass throughs 
:40 Seconds Air Squat

:20 Seconds PVC OH holds(think “bring shoulders to ears and hold”)
:40 Seconds Active Spidermans

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Work up to workout weight in 3 quick sets

Barbell Cycling (Benchmark Testing)

 In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:

Max Overhead Squats

Rx:135/95 Int: 115/80 Beg 95/65

Pick weight where you can get at least a few OHS in. If questionable on OHS use empty bar and work on form/movement.

 Conditioning

Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter Sand Bag Run (One Each)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired) Sand Bag: 70/50

 

Thursday 11/15/18

Warm Up

500m Row

Line Drills

  • Sampson stretch

  • Spider man

  • Bear Crawl

  • High Knees

  • Butt Kicks

  • 10 kips x 2

Barbell Warmup

  • 5 Good Mornings

  • 5 Elbow Rotations

  • 5 Front Squats

  • 5 Stiff Leg Dead Lifts

  • 5 Power Snatches

  • 5 OH Press and Holds

Build to 72% 1RM FS in 3 quick sets. Then…

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

 Conditioning

AMRAP 18: 
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

After completing 5 rounds of the above, AMRAP In Time Remaining of the 18 minutes…
Max Rounds:
5 Chest to Bar Pull-ups (Int pull ups, Beg Ring Rows)
7 Kipping Handstand Push-ups (Int add abmats or 135 push press, Beg seated heavy db strict press)
21 Air Squats (same on all)

               Score is reps but we will give 10 reps for each round of the buy in. So just complete the 5 rounds of the buy-in you score 50. Get past buy-in your score is 50 plus number of reps on the 5/7/21

               Pick a weight where you think you can get through to the buy in and at least 1 round of second part

 

Friday 11/16/18

Warm Up

:45 Seconds

Easy Row 
Active Spidermans

:30 Seconds

Medium Row 
Push-up to Down Dog

:15 Seconds

Fast Row 
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

30 seconds on 30 sec off for 2 mins active hang from pull up bar(or hang as long as possible)

Build to workout weight in 3 quick sets. Then…

Conditioning

                60/42 calorie row (Beg: 30 cal)

                50 box jump overs (24/20) (Beg: step overs)

                40 toes to bar (Beg: knee raises or v-ups)

                30 Power snatches (115/80)

RX+: 135/95 Int: 95/65 Beg: 65/35

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WODS 11/5-11/9 2018

Congratulations to Amy Grano for placing first in Muscle Mayhem!! Way to represent!!!

The 7th annual Grinch Games is coming up on December 15th. This is a half day event for all members and special guests. If you have someone you would like to invite please let Kelly know. The format is four athlete teams that are put together by the coaches and managers from each location. You will sign up as an individual and be placed on a team with an effort to make teams as even as possible. This is our final end of the year get together and something you don’t want to miss.

Monday

Line Drills

5 Minute Bike 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Work up to 55% 1RM Front Squat

Then…

Squat Stamina:

               Alternating On the Minute x 12 (6 rounds)

               Odd minutes: 3 Front Squats

               Even minutes: 6 Back Squats

               (use 55% of 1RM front squat on all lifts)

Blitz:

               5 Rounds For Time

               20/14 calorie row

               10 Power Cleans & Jerks (115/80) (Rx+ 135/95) (Int 95/65) (Beg 45/35)

Extra Work:

Snatch Complex 5 sets (Build weight or stay at one- focus on movement and not weight- consider 60%-70%)

               Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Tuesday

:30 Seconds

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Fast Bike 
Active Samson

Barbell Warmup

5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side) 
5 Strict Press 
5 Good Mornings

Build to wod weight

5 cleans @ 50%

20 double unders

3 @ 75%

20 double unders

1 @ 100%

Then…

For Time:

“Clean Sweeps”

               21 Hang Power Cleans (135/95) (Rx+ 165/115)(Int 115/75)(Beg 65/45)

               21 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               100 Double Unders

               15 Hang Power Cleans (135/95) (Rx+ 165/115)

               15 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               75 Double Unders

               9 Hang Power Cleans (135/95) (Rx+ 165/115)

               9 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               50 Double Unders

 

Extra Work:

Strict Gymnastics AMRAP 5 at each (10 total)

               1st AMRAP: 3 Strict C2B + 5 strict HSPU

               2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Wednesday

 1:00 w/Partner

Row

PVC OHS+2 sec hold at bottom

Row

Snatch grip OH press

Row

Snatch balance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press 
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Snatch cycling ladder

use a weight scheme that would give you at least 30 seconds rest

               On the 0:00- 10 Power Snatches 60% of 1RM POWER snatch

               On the 2:00- 8 Power Snatches 65%

               On the 4:00- 6 Power Snatches 70%

               On the 6:00- 4 Power Snatches 75%

               On the 8:00- 2 Power Snatches 85%

Then…

 Cement Mixer

               7 rounds On the 3:00

               400 meter run

               12 toes to bar

               Score is slowest time to complete or fewest number of reps if you don’t complete

 

Extra Work

Handstand Walk practice 10 minutes

Thursday

:30 Seconds

Knuckle Drags 
Push-up to Down Dog 
Active Samson 
Active Spidermans 
Cossack Squats 
Slow Air Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press 
5 front Squats
5 thrusters

Work up to workout weight. Then…

15-12-9 reps for time of:
Thrusters
Muscle-ups (Ring is Rx)

Men: 135 lb.
Women: 95 lb.

Scaling
This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.

Intermediate Option
12-9-6 reps for time of:
Thrusters
Muscle-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Thrusters
Jumping dips

Men: 45 lb.
Women: 35 lb.

Friday

:45 seconds

Alt w/ partner

Row

banded hip stretch(L)

Row

banded hip stretch(R)

Row

banded air squats

Work up to 70% Front Squat 1RM

Then…

Squat Stamina

               Alternating On the Minute x 12 (6 rounds)

               Odd minutes: 1 Front Squats

               Even minutes: 3 Back Squats

               (use 70% of 1RM front squat on all lifts)

 

Conditioning

3 Rounds

               3 minutes Assault bike calories

               2 minute row calories

               1 minute lateral burpees over rower

               Rest 2 minutes between rounds

 

Extra Work

Clean & Jerk Complex 5 sets

               1 squat clean + 3 front squats + 1 split jerk

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WODs 10.31.18 - 11.2.18 - Last class on Wednesday in Hoover 5:30 PM

Wednesday - Halloween - Last class in Hoover is 5:30 PM

Warm up - Coaches choice

Mobility - Coaches choice

Build to moderate set of 2 overhead squat with 2 second pause at bottom

For time
50 calorie row
35 lateral barbell burpees
50 Overhead Squats (115/80) 
   ** Use weight you can do at least 10 reps unbroken**

Thursday

Warm up - Coaches choice

Mobility - Coaches choice

10 minute EMOM

First 5: 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk (60%, 63%, 65%, 65%, 65%)

Last 5: 2 Squat Cleans + 1 Split Jerk (70%)

AMRAP 7 minutes

Wall balls (20/14)

On minute 7 Deadlifts (225/155)

**score wall ball reps**

Friday

Warm up - Coaches choice

Mobility - Coaches choice

3 rounds for time

1000 meter row

10 Bar Muscle ups

21 Burpee Box Jump over (24/20)

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WOD 10.29.18

Staci and I ended up off the grid for a bit today. Here is the wod for tomorrow. Will release the remainder of the week tomorrow. Have a great afternoon!

Scaling will be available for all levels.

Monday

Warm up

Coaches Choice

Then

AMRAP 15 minutes
30 Double unders 
10 Power cleans (115/80)
30 Double unders 
10 Hang Squat Cleans
30 Double unders
10 Push Press
30 Double unders 
10 Front rack reverse lunge
30 Double unders 
10 Thrusters

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WODs 10.22.18 - 10.26.18 - BOA this Saturday at Quad Vestavia

The check in contest was a huge success! Thank you to everyone that participated! The original plan was to give away one pair of shoes but we are so appreciative of everyones effort that we decided to give away a pair to each gym! Congratulations to the winners Sydnie Hitchcock (Jasper) Josh Colvard (Hoover) and Nicole Smitherman (Alabaster) !!!

Our last intro class for the year Never Give Up November starts in two weeks. you can be a huge help by going to the event and inviting all your FB friends through the invite function. If you need help with the how too just ask. Here’s a link directly to the events - Hoover - Japser - Alabaster Thanks in advance for sharing!

Please come out and hang at Battle of The Ages this Saturday at Quad Vestavia! Info and direction can be found at this link. There will be awesome food onsite!

Monday

Warm up

:30 Seconds

Easy Bike

Walkouts

Medium Bike

Knuckle Drags

Fast Bike

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

1 Round

5 Deadlifts 
50 Meter Run 
5 Calorie Bike

Deadlift

5 sets of 3

followed by…

“Dead Sprint”

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Starting today with a strength/skill section where athletes will complete 5 sets of 3 on deadlifts, taking 1-2 sets to warmup to working weight. They have the option to stay at the same weight across or to build in weight as they go. The goal is to continue to move exceptionally well at these heavier loads. Teaming up for the conditioning piece, where one partner will complete the full round before switching. If unequipped with bikes, complete 7 Box Jumps (24/20) in replace. The weight on the barbell should be a moderate load that athletes are confident they will complete every round unbroken. It is ok for teams to have multiple bars on the floor for “Dead Sprint” if they are using different weights.

Intermediate
Teams of 2

AMRAP 18:

7 Deadlifts (205/135)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Beginner

Teams of 2

AMRAP 18:

7 Deadlifts (135/75)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Tuesday

Warm up

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Overhead Stretch on Wall – :30 Seconds

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Banded Walks

Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Movement Prep

5 Pausing Front Squats

5 Push Press

5 Front Squats (Hybrid Grip)

5 Thrusters

Thruster

Heavy Set of 5

followed by…

“Hopped Up”

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

Beginning the day by building to a heavy set of 5 Thrusters out of the racks with an open-style conditioning piece to follow. Athletes should choose a weight on the barbell that they are confident they could complete the set of 15 within the workout unbroken if they needed to. Burpees will be performed laterally over the bar, with no need to come to full extension at the top.

Intermediate

AMRAP 7:

3 Thrusters (75/55)

3 Lateral Burpees

6 Thrusters (75/55)

6 Lateral Burpees

9 Thrusters (75/55)

9 Lateral Burpees

Add 3 Repetitions per round.

Beginner

AMRAP 7:

3 Thrusters (45/35)

3 Lateral Burpees

6 Thrusters (45/35)

6 Lateral Burpees

9 Thrusters (45/35)

9 Lateral Burpees

Add 3 Repetitions per round.

Wednesday

Warm up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch – :30 Seconds Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

1 Round

20 Double or Single Unders

10 Sit-ups

50 Meter Sandbag Run

“Annie Got Sandy”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Sandbag (50/35)

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Sandbag. If gym is not equipped with a Sandbag, substitute a weighted run or carry of any kind. If unable to run, complete one of the following:

100 Meter Weighted Walk

20/15 Calorie Schwinn Bike (no arms)

15/10 Calorie Assault Bike (no arms)

Intermediate

2 times singles if needed. Runs are the same

Beginner

“Annie Got Sandy”

100 Single Unders, 30 AbMat Sit-ups, 200m Run

80 Single Unders, 25 AbMat Sit-ups, 200m Run

60 Single Unders, 20 AbMat Sit-ups, 200m Run

40 Single Unders, 15 AbMat Sit-ups, 200m Run

20 Single Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with a 10LB Plate

Thursday

Warm up

Run 400 Meters

then

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Build to a heavy of 1 hang clean plus 1 Jerk

“HarDTop”

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row

40/30 Calorie Schwinn Bike

25/18 Calorie Assault Bike

Intermediate

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (135/95)

Beginner

4 Rounds:

On the 4:00

200 Meter Run

1 Round of “DT” (75/45)

Friday

Warm up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Air Bags V2”

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (70/50)

10 Sandbag to Shoulder (70/50)

20 Lateral Sandbag Hops

200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

You go, I go team style workout. Weight on the wreckbag should be something that can be completed without dropping every round. Athletes will count a full round when they finish their 200 Meter Row, using poker chips or tally marks to count their scores. If unequipped with wreckbags, substitute a heavy medicine ball or a (75/55) barbell. With the barbell, lunges would stay in the zercher position, wreckbag to shoulders would become power cleans, and hops would be lateral over the barbell. Wreckbag Lunges and Wreckbag to Shoulders will be alternating each rep, completing 10 total or 5 each side. Lateral Hops are counted each time the feet hit the ground, completing 10 each side.

Intermediate

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (50/35)

10 Sandbag to Shoulder (50/30)

20 Lateral Sandbag Hops

200 Meter Row

Beginner

Teams of 3

AMRAP 25:

10 Reverse Lunges (25/15) Plate

10 G2O (25/15) Plate

20 Lateral hops over plate

200 Meter Row

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