Coaches- Tiffany, Bailey, Jeremy, Caleb
-$25 buy in includes team shirt
– 4 points to be earned weekly by athletes.
1 point for doing the WOD
1 point for attending Friday night
1 point for dressing in theme
1 point for logging in Wodify
Bonus points to be earned:
-5 points awarded to the team with the best top 5 scores weekly.
-5 points awarded to the best performing athlete not based on score. Selected by coaches
-5 points for each HQ sign up.
General Warm Up (5-10)
3 rounds:
5-5-5 Squat (narrow, wide, normal stance)
:20 Plank (on elbows)
10-10-10 Banded Complex-
*Round 2 or 3 or both can do 10-15 jumping air squat instead of 5-5-5 to prime for explosiveness
Specific Warm Up (10-18)
T2b:
10 Scap Pullups
5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar
Wallball:
5 Wallball Squat (held in goblet)
5 Push Ball (dip, drive, throw, just like a push press)
5 Wallball
+
20 Walking Lunge Step
(18-38)
Back Squat
10 x 3 (speed squats)
Approximately 1-1:30 rest between sets.
*These are to be controlled on the down, normal tempo. However on the up portion of the lift, you should stand as fast as physically possible. The loading today should be around 50-60% of your 1rm and the goal is speed, not load. Strength is developed on a curve and today our goal is to really emphasize enhancing your ability to move quickly. When you are tempted to add weight, don’t. Pretend coach is timing your reps from the bottom to the top, and you want to have the fastest reps in the building, from the bottom.
RXConditioning (40-58)
5 rounds for time.
18 Wallball (20/14lb.) (10/9ft.)
50ft. Walking lunge (no weight)
15 T2B
1:00 rest
Goal: Sub 15:00 (around 2:00 for working time)
Cap: 18:00
Intermediate
5 rounds for time.
18 Wallball (14/10lb.) (10/9ft.)
50ft. Walking lunge (no weight)
15 Hanging knee raise/ knee to armpit
1:00 rest
Baseline
5 rounds for time.
12 Wallball (10/6lb.) (Custom height)
25ft. Walking lunge (no weight)
9 V Up or Supine toes to rig
1:00 rest
Goal: 1:30-1:50 rounds
Cap: Sub 15:00 workout (this would be 2:00 rounds)
(58-60)
1:00 Quad Smash (each side)
Flow:
5:00 Mobility:
- 10 Cat/Cow
-
5 World’s Greatest Stretch per side
- 10 Banded Pass-Throughs
2 rounds
20:00 Continuous Flow:
3–4 Rounds:
- 10 Air Squats
- 10 Ring Rows
- 10 Light KB Deadlifts
- 10/7 Cal Bike or Row
- 20 Alternating V ups
- 10 Lateral bridge rotations (each side)
5:00 Walk easy
(0-5)
Due to being on the back half of the week, our strength work will focus more on the speed portion of development than slow strength. The goal is to control the squat reps down at a normal tempo, but to really visualize standing as fast as possible, almost accelerating out of the bottom as if you could possibly push the earth down away from your center of gravity. Training strength by developing greater speed is a great way to enhance results without loading the spine as severely as needed for high intensity strength work. Today’s conditioning is focused on lower body local muscle stamina and trunk flexion. Coming off of yesterday’s core work, the toes to bar will have a unique challenge added to them. The goal is to persevere through the fatigue and build tolerance and fitness for the days they appear when we feel good and sure improvement will be noted. Scale wallball loads to something you can start unbroken with and toes to bar something you can easily get done in 2 sets with minimal rest.