MONDAY 4.23.18 WOD
FTW Tribe
GENERAL WARM-UP (0:00 – 15:00)
1K row -OR-
(if limited on rowers at class)-
share a rower and complete
2 Rounds of 500 meters, one person rests while the other rows.
Jumping fun:
Building up in box jump max height from a seated position.
*5 Sets of 3 seated box jumps
*10 Box jump (workout height)
*Finish with a 10 fast reps at the box jump height for the workout. (For most this will be lower than the warm-up jumping fun.)
SKILL AND INSTRUCTION (15:00 – 30:00)
Toes to bar prep:
10/10 Toy soilders
10 Boot strapper
10 Straight leg toes to kettlebell
10 Toes to bar
Jerk prep and build up
Jerks are from the floor (no racks)
WOD(33:00 – 48:00)
7 rounds for time of:
15 Box jumps (24″/20″)
10 Toes to bar
5 Push jerks (155lbs/105lbs)
14 minute time cap
*Push jerks are from the floor, no racks used
Scaling Options:
Intermediate:
7 rounds
12 Box jumps (24″/20″)
8 Toes to bar
3 Push jerks (155lbs/105lbs)
Scaled
5 rounds
15 Box jumps (20″/16″)
10 Straight leg toes to kettlebell
5 Push jerks (105lbs/75lbs)
FINISHER FUN (48:00 – 60:00)
3 set for quality:
0:20 Chin over the bar hold
Rest as needed
0:30 Strict pull-ups
Rest as needed
Scaling options:
For those not yet able to hold the chin over the bar or achieve a strict pull-up have them substitute hang from the bar and pull-up negatives
TRAINING GRAPH
SUNDAY 4.22.18 PARTNER WOD
FTW Tribe
Sometimes pain is fun, just not while you’re in it.
GENERAL WARM-UP (0:00 – 9:00)
Kettlebell Warm-Up Series (B)
5/5 Around the Worlds
10 Russian Swing
5/5 Single Arm Swing
10 Swings with a hand switch
5/5 Kettlebell Snatch
10 Goblet Squat
5/5 Halo
Optional Drills:
5 Hand release
5 Hand release with chest tap
5 Kettlebell Flip
5 Kettlebell Flip with chest tap
SKILL AND INSTRUCTION (9:00 – 20:00)
*Hinshaw Running Warm-Up
First 14 Drills
Down one side of the gym (approx. 20-50m), jog back to the start.
*Sled Prep
TRANSITION (20:00 – 23:00)
The intention is a sprint interval, have athletes challenge themselves each round. Partner up the athletes. If equipment is a challenge start some athletes on the row and some on the sleds.
PARTNER WOD (23:00 – 53:00)
Alternating with a partner:
5 rounds
100-meter sled push (empty)
400-meter row
(100m= 4 lengths of turf)
*1 round = Partner 1 does the 100-meter sled push and the 400-meter row, then partner 2 does the 100-meter sled push and the 400-meter row.
30 minute time cap
INTENDED STIMULUS AND SCALING OPTIONS
Lower body sprint intervals where each athlete is challenged each round. Round 3 should be the fastest round or hardest effort, not round one.
Scaling Options:
Sled Push: If the 50 meters in warm-up takes longer than 0:30 decrease the distance to 50 or 75 meters in the workout.
Rowing: Goal is that the 400 meters are rowed in sub 2:00 each round. If needed decrease the distance to 200 meters or 300 meters each round to achieve this.
RESTORE (55:00 – 60:00)
0:20/0:20 Newspaper
0:20/0:20 Pretzel
0:40 Half Lotus
0:20/0:20 IT Band Stretch Sequence