W.O.D. Friday 8/14/20

13
Aug

W.O.D. Friday 8/14/20

DAILY MINDSET
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.


Strength/Conditioning – 25 minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 50/35 Calorie Machine
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Machine
Into Max Rounds:
30 Double Unders
10 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Machine
Into Max Rounds:
30 Double Unders
5 Front Squats (205/145)

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

  • We’ll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals
  • Each AMRAP begins with buy-In calories
  • After finishing the calories, you won’t return to the machine
  • Instead, you’ll complete max rounds and reps of double unders and front squats
  • Your score for each AMRAP will be total rounds + reps of double unders and front squats
  • Your final score will be the sum total of these 3 scores

DOUBLE UNDERS

  • The double under number is designed to be incredibly small
  • Once on the rope, this should be a number that you can complete in 30 seconds or less
  • Adjust the number or variation as needed

FRONT SQUATS

  • The front squat comes from the floor in this workout
  • You are allowed to squat clean the first rep of each set if you’d like
  • As the weight increases, the reps will decrease
  • For all rounds, choose a weight you can complete in 1-2 sets

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds
Easy Row
Easy Single Unders
Glute Bridges Video

Moderate Row
Quick Single Unders
Glute Bridge Walkouts Video

Faster Row
High Single Unders
Russian Baby Makers Video

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

MOBILITY [12:00 – 15:00]
Barbell Ankle Stretch: 1 Minute
Video

Wrist Stretch: 30 Seconds Each Side
Video

TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
DOUBLE UNDERS
Paint the Paper
On the jump rope, whether doing singles or doubles, we want to gently kiss the heels on the ground with each jump after absorbing the weight with the front of the foot. If we stay on the toes the whole time, the calves never get a chance to relax and can fatigue a lot faster. Kissing the heels on the ground allows the calves to contract and relax, which provides more of a bounce while pushing off fatigue. Imagine there is a piece of paper on the ground underneath the heels. If you had paint on the bottom of your shoe, you’d be painting the piece of paper with each jump.

Movement Prep
20 Seconds High Single Unders
20 Seconds Double Taps Video
20 Seconds Double Under Practice

FRONT SQUATS
Trap the Paper
The focus is on trapping this imaginary piece of paper under the heels as we drive through the foot. If we’re squatting only through the front of our foot, we’re going to be unbalanced while burning out the quads. If the quads are burnt out, we limit our intensity and will likely have to rest more. Keeping the heels glued to this piece of paper allows for the big muscles of the posterior chain to get into the mix. Throughout the whole squat, coaches shouldn’t be able to pull this piece of paper out from underneath athletes feet. It is really obvious when the heels come way up in the squat, but let’s look for the subtle shifts today. These little changes can go a long way.

STRATEGY + WOD [30:00 – 60:00]
MACHINE

  • The machine to start each round are should be strong, but controlled
  • With 5 total minutes of work each AMRAP, these are not all out sprints
  • The goal here is to get off the machine feeling ready to attack the scored portion of the workout DOUBLE UNDERS
  • With such a small number of reps, aim to complete this station ideally unbroken
  • Rather than breaking it up on purpose, take a little bit longer to start the set if needed
  • With a short time window to operate within, make sure you neatly place your rope on the floor after each set
  • This allows for easier transitions and more time spent moving than untangling the rope

FRONT SQUATS

  • Pick up the bar thinking that you’re going to get to the halfway point of each set
  • This is a huge mental help, as it allows you to pick up the bar faster
  • Once you reach that point, make the call whether to hold on or not
  • If you’re feeling good, finish out the set
  • If you need a quick break, you’re already half way done
  • Taking a short pause at the top of each rep and being aware of your breathing will make this station easier to navigate

MODIFICATIONS
DOUBLE UNDERS

  • Reduce Reps
  • 60 Single Unders
  • 30 Seconds of Practice
  • 30 Double Taps Video
  • 30 Line Hops Video
  • 15 Over-and-Back Dumbbell Hops Video

FRONT SQUATS

  • Double Dumbbell Front Squats (Equal Reps)
  • Dumbbell Goblet Squats (2x Reps)
  • Odd Object Front Squats (2x Reps)
  • Wallballs (2x Reps)
    * Air Squats (3x Reps)

DAILY MINDSET
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Strength/Conditioning – 25 minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 50/35 Calorie Machine
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Machine
Into Max Rounds:
30 Double Unders
10 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Machine
Into Max Rounds:
30 Double Unders
5 Front Squats (205/145)

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

  • We’ll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals
  • Each AMRAP begins with buy-In calories
  • After finishing the calories, you won’t return to the machine
  • Instead, you’ll complete max rounds and reps of double unders and front squats
  • Your score for each AMRAP will be total rounds + reps of double unders and front squats
  • Your final score will be the sum total of these 3 scores

DOUBLE UNDERS

  • The double under number is designed to be incredibly small
  • Once on the rope, this should be a number that you can complete in 30 seconds or less
  • Adjust the number or variation as needed

FRONT SQUATS

  • The front squat comes from the floor in this workout
  • You are allowed to squat clean the first rep of each set if you’d like
  • As the weight increases, the reps will decrease
  • For all rounds, choose a weight you can complete in 1-2 sets

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds
Easy Row
Easy Single Unders
Glute Bridges Video

Moderate Row
Quick Single Unders
Glute Bridge Walkouts Video

Faster Row
High Single Unders
Russian Baby Makers Video

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

MOBILITY [12:00 – 15:00]
Barbell Ankle Stretch: 1 Minute
Video

Wrist Stretch: 30 Seconds Each Side
Video

TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
DOUBLE UNDERS
Paint the Paper
On the jump rope, whether doing singles or doubles, we want to gently kiss the heels on the ground with each jump after absorbing the weight with the front of the foot. If we stay on the toes the whole time, the calves never get a chance to relax and can fatigue a lot faster. Kissing the heels on the ground allows the calves to contract and relax, which provides more of a bounce while pushing off fatigue. Imagine there is a piece of paper on the ground underneath the heels. If you had paint on the bottom of your shoe, you’d be painting the piece of paper with each jump.

Movement Prep
20 Seconds High Single Unders
20 Seconds Double Taps Video
20 Seconds Double Under Practice

FRONT SQUATS
Trap the Paper
The focus is on trapping this imaginary piece of paper under the heels as we drive through the foot. If we’re squatting only through the front of our foot, we’re going to be unbalanced while burning out the quads. If the quads are burnt out, we limit our intensity and will likely have to rest more. Keeping the heels glued to this piece of paper allows for the big muscles of the posterior chain to get into the mix. Throughout the whole squat, coaches shouldn’t be able to pull this piece of paper out from underneath athletes feet. It is really obvious when the heels come way up in the squat, but let’s look for the subtle shifts today. These little changes can go a long way.

STRATEGY + WOD [30:00 – 60:00]
MACHINE

  • The machine to start each round are should be strong, but controlled
  • With 5 total minutes of work each AMRAP, these are not all out sprints
  • The goal here is to get off the machine feeling ready to attack the scored portion of the workout DOUBLE UNDERS
  • With such a small number of reps, aim to complete this station ideally unbroken
  • Rather than breaking it up on purpose, take a little bit longer to start the set if needed
  • With a short time window to operate within, make sure you neatly place your rope on the floor after each set
  • This allows for easier transitions and more time spent moving than untangling the rope

FRONT SQUATS

  • Pick up the bar thinking that you’re going to get to the halfway point of each set
  • This is a huge mental help, as it allows you to pick up the bar faster
  • Once you reach that point, make the call whether to hold on or not
  • If you’re feeling good, finish out the set
  • If you need a quick break, you’re already half way done
  • Taking a short pause at the top of each rep and being aware of your breathing will make this station easier to navigate

ACCESSORY

Accumulate the Following Totals:
3 Minute Wall Sit Video
2 Minute Hollow Hold Video
1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack)
1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack)