W.O.D. Wednesday 2/3/21
DAILY MINDSET
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Strength – 12 minutes
Back Squat
Every 2 Minutes x 6 Sets:
3-3-3-2-2-1
- A new set will begin every 2 minutes:
- Minute 0: 3 Reps
- Minute 2: 3 Reps
- Minute 4: 3 Reps
- Minute 6: 2 Reps
- Minute 8: 2 Reps
- Minute 10: 2 Reps
- Athletes are encouraged to build in weight with each set
- We’ll work up to a “heavy single” for the day
- We recommend that athletes do not use a spotter
- If they needs to bail out of a back squat, they should jump forward and let the bar drop to the floor behind them
BACK SQUATS
Taking the Bar Out of the Rack
- There are two things to consider when taking the bar out of the rack for the first time
- This first is: treat it like the first rep of your set
- Get both feet under the bar and brace through the belly
- If we take it out with one foot forward and one back, we’re already starting from a tough position
- The second is: take one step back with each leg
- We don’t want to walk too far back with the weight
- One big step with each leg makes footwork easier and time under tension less
Conditioning WOD – 14 minutes
As many rounds + reps as possible in 14 minutes of…
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35) (24″/20″)
10 Toes to Bar
WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION
- We’ll start this two part training day with 6 sets of back squats
- The goal here is to build in weight with each set, working to a heavy single
- Set begin every 2 minutes [0-2-4-6-8-10]
- Following the squats, we’ll complete a steady 14-minute grind
- Athletes can expect to complete around 6-8 rounds
SINGLE ARM DEVIL’S PRESS
- Switch arms every rep for a total of 5 each side
- Choose a weight that allows you to complete this station in under 1 minute
- Click Here for a demo video of this movement
SINGLE DUMBBELL BOX STEP-UPS
- Switch legs every rep for a total of 5 each side
- Choose a weight and height that allows for unbroken sets of 10
TOES TO BAR
- Choose a number or variation that you can complete in 1-2 sets
GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Box Step-ups Video
Active Samson Video
Active Spidermans Video
Inchworm to Push-up Video
Shoulder Taps Video
Arch Hold Video
Hollow Hold Video
Straight Leg Sit-ups Video
Slow Air Squats
Knuckle Drags 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
TEACHING [12:00-20:00]
SINGLE ARM DEVIL’S PRESS
Switchings Hands
- We’re switching hands every rep in the Devil’s Press
- We want to take the same path on the way back down as we did on the way up
- This involves swinging the weight between the legs before returning it to it’s position on the ground
- Check out the Daily Video for a visual of this teaching point
Movement Prep
- 4 Single Arm Devil’s Press (Lighter Weight)
- 4 Single Arm Devil’s Press (Workout Weight)
SINGLE DUMBBELL BOX STEP-UPS
Switching Feet
- The most efficient way to switch feet is to have your first foot on the box be your first foot to come off the box
- This allows you to simply tap your foot on the ground and quickly get back up with the opposite leg
- Check out the [Daily Video]() for a visual of this teaching point
Movement Prep
- 8 Alternating Step-ups (No Weight)
- 4 Alternating Step-ups (Workout Weight)
TOES TO BAR
Switching Directions
- Let’s be quick in switching directions after the feet make contact with the bar
- We should be just as aggressive on the way down as we were on the way up
- If the legs come down slowly, the upper half and the lower half lose their rhythm
- This can lead to a pendulum swing
- Stay balanced on either side of the bar by utilizing fast feet
Movement Prep
- 10 Scap Pull-ups Video
- 5 Knees to Chest
- 3 Toes to Bar
Movement Prep
- 5 Light Back Squats
PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weight:
4 Single Arm Devil Presses
4 Single Dumbbell Box Step-ups
4 Toes to Bar
STRATEGY + WOD [40:00-60:00]
GENERAL
- This workout is all about finding a sustainable pace to move at for the 14 minutes
- The dumbbell movements are designed to be a steady grind, as we move through one rep at a time
- Envision the speed you’d be holding about 8-9 minutes into the workout and look to hold that from the onset
- 10 is a small number of toes to bar, but the other movements can make this station more challenging
- Consider breaking these into a quick 5-5 or 4-3-3 to stay consistent across each round
MODIFICATIONS
BACK SQUATS
- Double Dumbbell or Kettlebell Squats
SINGLE ARM DEVIL’S PRESS
SINGLE DUMBBELL BOX STEP-UPS
- Single Dumbbell Step Back Lunges
- Barbell Step Back Lunges or Step-ups
TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbow/Chest/Waist
- Toes Raises Video
Extra Work (before or after class)
Stamina Squats
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats
Don’t build in weight. For ALL SETS use Barbell Loading For Both Lifts: 53-55% 1RM Front Squat