FREE W.O.D. Saturday 8/9/10am Classes 2/20/21 *Childcare only at 9am

19
Feb

FREE W.O.D. Saturday 8/9/10am Classes 2/20/21 *Childcare only at 9am

DAILY MINDSET
“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them it our advantage. The nature of a mistake is not to tell us we’re no good. That we failed. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way to greatness.

This is the championship mindset.


Conditioning WOD – 20 minutes

On the 2:00 x 10 Rounds:
30 Double Unders
5 Power Snatches (115/85)
Max Calorie Machine With Time Remaining

  • No Rest Between Rounds
  • Score Is Total Calories

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • We have 20 minutes of continuous work that is broken up into 10 scored rounds
  • After completing the jump rope and power snatches, you’ll hit the machine for max calories in whatever time remains in the 2-minute window
  • Your score today is total calories accumulated at the end of the workout
  • Do not reset your monitor at any point during the workout so you can maintain a running count

DOUBLE UNDERS

  • Choose a rep number or variation you can complete in around 30 seconds

POWER SNATCHES

  • Choose a moderate weight you can complete within about 30-40 seconds (6-8 seconds per rep)

MACHINE

  • You should have at least 45-60 seconds on the machine each time

GENERAL WARM-UP [5:00-12:00]
30 Secondas Each
Easy Machine
Easy Single Unders
PVC Around the Worlds Video

Moderate Machine
Quick Single Unders
PVC Pass Throughs Video

Faster Machine
High Single Unders
PVC Cuban Press Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-18:00]
Couch Stretch: 2 Minutes Each Side
Video

Barbell Thoracic Opener: 1 Minute
Video

TEACHING [18:00-25:00]
DOUBLE UNDERS
Elbows Back

  • The theme across the board today will be the elbows
  • Let’s focus on the set-up position on the rope by bringing the elbows straight back
  • As coaches, simply look for the gap between the elbows/hands and the body today
  • The further the elbows/hands are from the center of the body, the shorter the rope will be
  • The shorter the rope is, the more likely we are to trip Movement Prep
  • 30 Seconds Double Under Practice

POWER SNATCHES
Elbows High

  • With a moderate barbell weight, any imbalance in bar path will lead to a much more challenging lift
  • Let’s aim to keep the elbows high on the way up and the way back down
  • Imagine that you are doing snatches with a wall directly in front of you
  • We’ll practice this with a PVC first before moving to the bar
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 10 PVC Hang High Pulls
  • 5 PVC Muscle Snatches
  • 3 PVC Power Snatches
  • 5 Barbell Power Snatches

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
15 Double Unders
5 Power Snatches
5 Calorie Machine

1 Round
With Workout Weight:
10 Double Unders
3 Power Snatches
3 Calorie Machine

STRATEGY + WOD [35:00-60:00]
DOUBLE UNDERS

  • Aim for big, ideally unbroken sets on the rope if possible
  • You can always break the power snatches that follow into singles and get your breath there
  • With a quick transition back to the rope, lay it down neatly on the ground for the next round

POWER SNATCHES

  • If this weight is very manageable for you, think about unbroken sets
  • The middle option would be to complete a few unbroken reps followed by singles to the finish
  • The steadiest option is to go singles from the very beginning
  • The touch-and-go option gives you more time on the machine, but singles get you there with more energy
  • Choose the option that you think sets you up best for the machine that follows

MACHINE

  • When working for calories over 10 rounds, every second counts, so look to get into the machine quickly
  • Since there is no rest before the jump rope in the next round, think of a pace that you can ideally hold across the board
  • Use the calories you complete in the first 1-2 rounds as your target for the remainder of the workout
  • If you got 10 Cals the first couple times, see if you can hold right around that number each time

MODIFICATIONS
DOUBLE UNDERS

  • Reduce Reps
  • Single Unders (45)
  • Practice Time Caps (30 Seconds)
  • Double Taps Video
  • Line Hops Video
  • Over-and-Back Dumbbell Hops Video

POWER SNATCHES

  • Dumbbell Snatch
  • Odd Object Ground to Overhead Video
  • Kettlebell Swings
  • Slamballs Video