5/16/2019 - WORKOUT 1

Score Type:: Rounds and Reps

AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50/35) PERFORMANCE|(35/25) FITNESS / (24/20)

SCALING
DOUBLE UNDERS -- Double the reps for single unders. If an athlete can not jump today, let’s have them perform 2 minutes of work on either the bike or rower (approx. 30/24 cal respectively)
TOES TO BAR -- Toes towards the bar, kipping knee raises.. If they can not hang for today, we can do one of two things here, V-Ups, or slam balls. Both will be ab focused movements, with the slam balls giving some of that shoulder fatigue that we would generally have from the kipping. Break up the reps early as the volume adds up!
DUMBBELL BOX STEP OVERS -- Choose a load that will allow for a set of 10 to be done without question. This will definitely be in question later after all the toes to bar and jump rope work.


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5/16/2019 - WORKOUT 2

Score Type:: Not Scored

SUNS OUT, GUNS OUT - FINISHER
3 SETS

10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension
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ATHLETE GOAL – Chipper with high volume movements meant to build capacity in them. Goal today will be on scaling appropriately to keep moving through, then completing the day with an arm blaster finisher!

COACH FOCUS – Focus today will be getting everyone sweaty pre-WOD and on helping athletes develop their TTB and double unders.

TOTAL TIME – 23 minutes between the workout and the finisher.
Grip blaster grinder of a workout. Moderate in duration, moderate to high volume, moderate loading. For most of our athletes today, the workout will really kick in on the second set of double unders, and especially during the step overs. Toes to bars may slow a lot of our athletes down, but reps should be broken into small manageable sets early on to prevent blowing out. Same strategy on the DB step overs - pick them up and move them after quick breaks to shake out the forearms! For newer members, be on them to make sure we are modifying the volume appropriate to their current capacities.

Comments

Adrian Rodriguez

Adrian Rodriguez 5 days, 3 hours ago / Reply

5/16/2019 - STAK Session 2: 5 + 17

Caroline Nauert

Caroline Nauert 5 days, 3 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 105
Notes: #25 - K2E/T2B Mixture

Kurt Ostfeld

Kurt Ostfeld 5 days, 3 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 145
Notes: High Knee #35

Ron Nauert

Ron Nauert 5 days, 3 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 100
Notes: #35

Prajwal Kadariya

Prajwal Kadariya 5 days, 3 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 Rounds

James Bain 5 days, 3 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 120
Notes: K2E #35

Chase Arthur

Chase Arthur 5 days, 3 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 Rounds
Notes: #35

Ismael Castillo 5 days, 4 hours ago / Reply

5/16/2019 - STAK Session 2: 5 + 10

Ismael Castillo 5 days, 4 hours ago / Reply

5/16/2019 - STAK Session 1: 175 lbs
Notes: 115/135/155/155/165/175

John Cruces

John Cruces 5 days, 4 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 65
Notes: #35

Lawrence Coleman

Lawrence Coleman 5 days, 4 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 155

Mallory Buscemi 5 days, 4 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 200
Notes: 30#

Cooper Rodgers

Cooper Rodgers 5 days, 5 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 156
Notes: 50 / singles / 25 t2b

CJ Martini

CJ Martini 5 days, 5 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 128

Travis Francis

Travis Francis 5 days, 5 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 66
Notes: tuck ups

Erica Haynes

Erica Haynes 5 days, 5 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 122

Gabriel Alvarez

Gabriel Alvarez 5 days, 5 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 70

EVer Osorio

EVer Osorio 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 2 Rounds
Notes: 50/18

Carla Tremblay 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 290 Reps

Jim Mansfield 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 30

Debra Smith

Debra Smith 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 50

Kai Lee

Kai Lee 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 290 Reps

Gina Lee 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 2 + 75

David Goodman 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 50

Angela Dion

Angela Dion 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 100

Cesar Blanco

Cesar Blanco 5 days, 10 hours ago / Reply

5/16/2019 - WORKOUT 1: 1 + 110

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