Feb 18, 2018

Monday 2018.2.19

*Harney Bubble Gym open 0800-1700*

Warmup

Run 400m or Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
1 round not for time
15 Air squats
10 Pushups
10 GHD hip extensions
5 Pull ups
Then 
5-7 mins movement practice to complete warmup and familiarize with movement standard(s)

WOD

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 35-lb. dumbbell and 24-in. box
Women use 20-lb dumbbell and 20-in box
Time cap: 20 minutes

This is a scaled version of a workout from last year’s Open competition. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.  

The dumbbell snatch begins with the dumbbell on the ground and finishes with the dumbbell directly overhead, arm, hips, and knees fully extended. At the bottom of the movement, both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not contact the body during the repetition. 

In the bottom position of the burpee the athlete’s position is perpendicular to the box.  You may step up and over the box, and you do not have to stand tall on top of the box. Only the athlete’s feet may touch the box.

Your score is the time it takes to complete all 225 repetitions or number achieved at 20-minute time cap.

Post times to Comments.

Feb 15, 2018

Friday 2018.2.16

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then, as a group
Partner Junk Yard Dog warmup for time
Then 
5 mins warm up to hang power snatch loading

WOD

7 Minute Partner AMRAP:
7 Hang Power Snatch (75)
7 Box Jump (24/20")

How to do it: Partner A and B begin at the same time, where one does snatches and the other box jumps. You may rest for as long as it takes for your partner to complete their exercise if you finish first. When both are complete, swap roles.  When both have completed both exercises that is one round.

Follow with partnered AbMat sit ups, 200 (total) for time.  Lay foot-to foot and alternate reps, tapping your partners foot each rep.

Post rounds and reps to Comments.

Feb 14, 2018

Thursday 2018.2.15

Warmup

Rest, mobilize, play, do skill work. 

WOD

Whatever you do, keep it light.  
Play around and refine your technique with some light kettlebell work: Turkish get ups, single-arm swings, snatches, windmills, etc.

Feb 13, 2018

Wednesday 2018.2.14

Warmup

Run/Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then, as a group 3 rounds not for time
Burgener warmup with PVC and or empty bar

WOD

Power Snatch
2-2-2-2-2
Overhead Squat
3-3-3

The power snatch is the most basic variation of the snatch; the only difference is the height at which the bar is received. Begin the lift exactly as you would the snatch. Once you have extended completely to accelerate and elevate the bar, pull under quickly and aggressively and fix the bar overhead in a partial squat position. The bar must be locked out overhead and all downward movement stopped with the lifter’s thighs above horizontal. The power snatch is simply a snatch without a full-depth squat to receive it.

The power snatch can be used to train speed and force production by limiting the amount of time and distance the lifter has available to get under the bar.

Post loads to Comments.

Feb 12, 2018

Tuesday 2018.2.13

Warmup

100 single unders/ 50 double unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then, as a group
2 rounds not for time
10 Walking lunges with Samson stretch
10 Toes to Bar
10 Burpees

WOD

Pull ups by the numbers

This is a progressive scheme in which you do pull ups on the minute with a running clock.  At 3-2-1-Go! do 1 pull up.  On the next minute do 2 pull ups, and so on adding one rep each minute until you cannot complete the next set in the remaining minute.

Post highest set achieved to Comments.

IMCF Gear

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Feb 11, 2018

Monday 2018.2.12

Warmup

Row 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
1 round not for time
10 Air squats
10 Pushups
10 Sit ups
10 Pull ups
Then, as a group
5 mins movement practice as desired

WOD

Workout 17.4

16-min AMRAP:
55 Deadlift 155/95lbs
55 Wallball shots, 14/10lb ball to a 10’ target
55 Calorie row
55 Push press 65/45lbs

This is a scaled version of a workout from last year’s Open competition. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then 55 push presses. If 55 push presses are completed, the athlete will move back to the barbell to begin another round with deadlifts. The athlete’s score will be the total number of repetitions completed within the 16-minute time cap.

Scaling Options:
This is a high volume workout. Beginners should reduce the repetitions for each exercise to 30 and perform only the total 120 reps for time. Reduce weights as needed in order to maintain excellent form.

Post total repetitions to Comments.

Feb 8, 2018

Friday 2018.2.9

Warmup

Row 500m/Run 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
10 -12 Walking lunges with Samson stretch
8-10 Push ups
Then, as a group:
3-5 mins practice/progression to load for Walking Overhead Lunge

WOD

Partner WOD

9 minute AMRAP
20’ Walking Overhead Lunges, 75/55lb bar, 10 feet out, 10 back (one square of matting = 2’)
10 Wallball shots, 20/14lb ball, 10’ target

How to do it: Partner A and B begin at the same time, where one does walking lunges and the other wall ball shots. You may rest for as long as it takes for your partner to complete their exercise if you finish first. When both are complete, swap roles.  When both have completed both exercises that is one round.

Scaling: 
Lunges: Use a lighter weight, hold in a front rack instead of overhead, or lunge without weight if you have shoulder issues.
Wallball: Use a lighter ball, or do med ball cleans or air squats if you are a beginner or have shoulder/wrist issues.

Post rounds completed to Comments.