TEAM W.O.D. and Endurance Tuesday 7/23/19

22
Jul

TEAM W.O.D. and Endurance Tuesday 7/23/19

DAILY MINDSET

“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?

Would it change who we are today?
Would we look back at our goals, and adjust them? To shoot lower, to something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. We can live a life of safe bets, compromise, and mediocrity.

Or we can choose to live on our feet.


***Endurance and the daily workout will be the same today as this workout is longer in duration with lighter and body weight movements

Team workout – 35 min time cap

Teams of 3, complete for time…

One athlete will be working at a time inside the gym, while the third athlete will be running. When the athlete running comes back in they will trade places with one of the other teammates and those two athletes will continue to chip away at the movements, while the other is running.

1000/700m Ski Erg
75 Box Overs 24/20
50 Clean and Jerks 135/95
15 Rope Climbs
50 Clean and Jerks
75 Box Overs
1000/700m Ski Erg

  • One athlete always on 400 Meter Med ball Run 30/20

*unless a team of 3 ladies, the team must complete all 1000m of the Ski Erg

*if odd number of athletes and teams of 3 can’t be made, teams of two complete the same workout with one athlete running while the other works completing the rep scheme of

500/400m Erg, 40 box overs, 30 clean and jerks, 10 rope climbs, 30, 40, 500/400m on a shortened clock of 25 minutes.

GENERAL

  • Athletes will work through this chipper workout in teams of 3
  • Two Athletes will split reps inside while athlete 3 runs
  • One athlete moves at a time, breaking up reps as they see fit

MED BALL RUN

  • Goal today is to run with a fairly heavy object

BOX OVERS

  • No need to stand to full extension on top of the box

CLEAN AND JERKS

  • Choose a weight you could cycle for at least 5 reps at a time during the workout today
  • Ok for athletes to have multiple bars if using different weights

ROPE CLIMBS

  • See teaching for movement subs
  • Just like clean and jerks, teammates can be using different variations that are best for them

LOGISTICS

  • Completing the work for time, or as much within the 35 minute cap, whichever comes first
  • If unable to med ball run
    • 1500/1100m Bike
    • 1500/1100m Row

MED BALL RUN
Breathe
Whenever there is a weight on our back, especially an odd-object, it makes it more difficult to breathe. Our focus on the med ball run today is making sure we are not holding the breathe while trying to brace ourselves. Focusing on breathing taking full breaths through the belly will make it easier to run longer and recover faster when the ball is off the shoulders.

BOX OVERS & ROPE CLIMBS
Knees High
On both the box jump over and rope climbs, the focus is high knees. Getting the knees high on the box helps us clear the edge, while getting the knees high on the climbs helps us minimize the amount of pulls it takes to get up the full length of the rope.

Rope Climb Movement Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)

CLEAN AND JERKS
Jump-Jump
On the clean and jerk today, thinking “jump-jump”. We’re jumping the bar up to the shoulder in the clean and then jumping the bar overhead in the push jerk. Both are leg and hip driven movements, not arm dominant. Thinking about jumping instead of pushing or pressing can help with this. Being a leg/hip movement, keeping the heels grounded throughout will help with balance and power.

STRATEGY
GENERAL

  • While we have a longer distance run and bigger rep scheme, let’s break them into quick and small chunks
  • Move quickly and switch out before reps start to slow down
  • Over-communicate with teammates on what rep number you’re on

SKI ERG

  • Quicker intervals and rotate, something like 200m at a time.

BOX OVERS

  • Switch every 5 reps
  • This keeps you moving quickly and finishes the work in 5 sets each
  • OR stand in single file line and complete 1 at a time and never stop moving as a team

CLEAN AND JERKS

  • Switch somewhere between 3-5 reps

ROPE CLIMBS

  • Singles are likely the best option here