W.O.D. and Endurance Tuesday 3/23/21

22
Mar

W.O.D. and Endurance Tuesday 3/23/21

*Daily workout and Endurance will both be the same. Endurance athletes, notice the weight loads. With a smaller amount of reps than you’re typically used to than endurance workouts, try to get a little heavier today with these movements.


DAILY MINDSET
“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.


Conditioning AND Endurance WOD – 35 min cap

For Time:
50 Wallballs 30/20
40 Handstand Pushups OR 8 Wall Walks
30 Lateral Barbell Burpees
20 Power Snatches (135/95)
10 Ring Muscle Ups, 15 Bar MUs, 30 Chest to Bar, 50 Pullups (All RX- choose one)
500/400m Row or Ski, 400m Run, 24/18 Calorie Bike (choose one)

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

  • We’ll work through 6 stations in this chipper style workout
  • Complete all the reps at one station before advancing to the next
  • We expect this workout to take around 20-30 minutes to complete

WALLBALLS

  • Choose a weight that can be completed in under 4 minutes
  • Men throw to 10 feet
  • Women throw to 9 feet

HANDSTAND PUSHUPS

  • Use an Abmat under head and 25lb plate under each hand or go flat on floor OR compelete the 8 full wall walks = RX
  • Scale with stacked abmats under head for handstand pushups, accumulate 2 minutes inversion OR 40 DB push presses

LATERAL BARBELL BURPEES

  • Athletes do not have to stand to full extension when jumping over the bar
  • Step-ups or jump-ups out of the burpee are allowed, but lets take off with two feet when jumping over the bar

POWER SNATCHES

  • Choose a moderate weight that can be completed in about 3 minutes or less

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
Wall Squats Video
Active Spidermans Video
PVC Pass Throughs Video
Easy Machine

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Child’s Pose on Box: 1 Minute
Video

Wall Twist: 45 Seconds Each Side
Video

TEACHING [15:00-25:00]
WALLBALLS
The Feet

  • With 6 movements to cover, let’s keep the focus simple and talk about the feet
  • With the wallball let’s aim for a soft landing with the whole foot in contact with the ground
  • By a soft landing, we mean controlling the ball into the squat instead of letting the ball crash you in the bottom
  • Maintaining the whole foot on the ground will help us absorb the weight with the lower body and utilize more hamstrings and glutes to assist in the throw to the target

Movement Prep

  • 5 Medicine Ball Front Squats
  • 5 Push Press
  • 5 Thrusters
  • 5 Wallballs

LATERAL BARBELL BURPEES
The Feet

  • When jumping over the bar, aim to kick the feet back instead of bringing the knees up
  • This little “flick” back with the heels is quick and light
  • Bringing the knees to the chest forces us to lift more of the weight of our legs while slowing down the movement Movement Prep
  • 6 Lateral Hops Over Barbell
  • 3 Lateral Barbell Burpees

POWER SNATCHES
The Feet

  • Throughout the whole snatch, look to keep the bar centered over the middle of the foot
  • This bar path will help us control the weight better and get it to the finish position most efficiently
  • Think of it as 3 simple steps:
    • Begin with the bar over the knot of the laces
    • Keep the bar tight to the thighs once you’re above the knees
    • Get the elbows high and outside to keep the barbell “on the shirt”
  • Check out the Daily Video for a visual of this teaching point

Movement Prep

  • 5 Snatch Grip Hang Deadlifts (Above the Knees)
  • 5 Hang High Pulls
  • 5 Snatch Grip Deadlifts (From Mid-Shin)
  • 5 Power Snatches

STRATEGY + WOD [30:00-60:00]
WALLBALLS

  • When we’re fresh, it can be easier to go big
  • Think about how your choice of sets on wallballs will affect the rest of your workout
  • The goal is to set yourself up for the long term, not just to be first to clear this station
  • Consider the following options for 50 reps:
  • 2 Sets: 30-20
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10 LATERAL BARBELL BURPEES
  • Pick one pace that you plan on holding from start to finish
  • It’s not necessarily how fast you go, instead it’s about not slowing down

POWER SNATCHES

  • While sets are cool, do what keeps you moving forward
  • For many athletes, this might be quick singles
  • For some athletes, this might be steady sets (3-5 reps at time)
  • For other, it could be a combination of the two (1 big set followed by immediate transition to singles)

MODIFICATIONS
WALLBALLS

  • 100 Air Squats

LATERAL BARBELL BURPEES

  • Lateral Dumbbell Burpees
  • Regular Burpees

POWER SNATCHES

  • Dumbbell Snatches


EXTRA WORK

4 Giant Sets for Quality:
6 Incline Double Dumbbell Bench Press
:30-1:00 Hanging L-Sit
6 Bulgarian Split Squat (Each Side)

Rest As Needed Between Sets