Workout of the Day

Fri, Apr 10 WOD

Complete For Time

25 Power Snatch (95/65)

-Then-

10 Rounds

10 Push Up

10 Walking Lunge

-Then-

25 Power Snatch (95/65)


Warm Up: 

A) 3 Rounds 

10 Steps Monster Walk (Forward, Backward, Side To Side)

10 Arm Circles (Forward, Backward, Across Chest)

10 Inchworm Push Up 

10 Hip Circle Squat 

B) 2 Rounds (Empty Bar)

10 Snatch Grip Dead Lift 

10 Shoulder Press 

10 Power Snatch 

C) 3 Rounds (Find Barbell Weight) 

5 Power Snatch 

4 Walking Lunge 

3 Push Up 

Thurs, Apr 9 WOD

Today We’ll Be Doing A Longer Recovery WOD

This will not be for time or performance. Just Move.


5 Rounds

20 Barbell Curl (Empty Bar)

15 Strict Press (Empty Bar)

6 Minute Run (3 Mins Away From Your Spot 3 Mins Back)

20 Body Weight Squat

15 KB Sit Up *Anchored Feet Is OK*

 

Wed, Apr 8 WOD

Complete For Time

30-20-10 Reps

Dead Lift (135/95)

10-20-30 Reps

Burpee


NorCo Notes: 

Today is definitely going to be the day that we switch up tempo’s and make your lungs bleed. Say a prayer, light a candle, meditate, sniff some essential oils. Do whatever you need to do to get your mind right. Go Fast. This one should hurt.


Warm Up: 

A) 1 Round 

Run 5 Minutes from your house then run back

B) 3 Rounds 

10 Hip Circle Dead Lift (Bar Only)

10 Inchworm Push Up 

10 Scorpions (Stomach and Back)

10 Arm Circles (Forward, Backward, Side to Side)

C) 2 Rounds 

6 Dead Lift (At WOD Weight)

4 Burpee Over Bar 

 

Tues, Apr 7 WOD

3 Rounds For Time

400m Run

12 Squat Clean (135/95)


**** When you get to the bottom of the squat…DO NOT PAUSE…Stand right back up from depth.****


NorCo Notes: 

From where you are going to do your squat cleans log into Map My Run and make a run trail .25 from your spot for your 400m run. 

For your squat cleans your first set should be at a weight where if you do get all 12 reps is should be close to maximal effort. 

Warm Up: 

A) 3 Rounds 

10 Monster Walk (forward, backward, side to side)

10 Hip Circle Squat

10 Hip Circle Dead Lift (Bar Only)

10 Front Squat With Hip Circle

B) 3 Rounds (Find Weight)

200m Run (30 Seconds run from your clean spot)

5 UB Squat Clean

Mon, Apr 6 WOD

20 Min AMRAP

150m Run

For Each Round Alternate Between

1: 15 KB Swing (53/35)

2: 20 Toes To Pole

3: 15 Goblet Squat (53/35)

4: 20 Bear Hug Sit Up With Wall Ball


NorCo Notes: 

To measure your 100m run start from where you will be doing your 4 exercises. Swiftly jog for 20 seconds away from your spot. Once 20 seconds hit pick out a marker and that will be your turn around point. 

Your 1st round will be 150m run then 15 KB Swing, 2nd round will be 150m run 20 Toes To Pole, 3rd round will be 150m run then 15 Goblet Squat, 4th round will be 20 Bear Hug Sig Up, 5th round will 150m run then back to 15 KB Swing, 6th round will be 150m Run then 20 Toes to Pole, and so on.

For your T2P you do not have to hit an object if you’ll be outside. You can execute just you would a normal T2P but use your KB as a counter weight and bring your legs up until your toes are just past your eyes. 

NorCo WOD: 

The focus for this WOD will be consistent tempo and limiting transition rests per movement and per round. The goal would be to keep a good pace through your 150m Runs so when you get back to your KB and AB work you can get through all the reps as unbroken as you can. Once finished right back to the run as quickly as you can. Think of today as a consistent, good tempo, and pace for the ENTIRE 20 Minutes.  

Warm Up: 

A) 2 Rounds 30 Seconds Each

Calf Stretch (Right and Left)

Leg Swings (Front/Back and Side/Side)

Scorpions (Front and Back)

Arm Circles (Front, Back, Side to Side)

B) 1 Round

10 Steps Hip Circle (Forward, Backward, Side to Side)

10 Hip Circle Squats

C) 3 Rounds

100m Run (Find Your Distance)

5 KB Swing

5 Goblet Squat

5 T2P

5 Bear Hug Sit Up

 

Sat, Apr 4 WOD

Complete For Time

400m Run

35 Dead Lift (135/95)

400m Run

35 Front Squat (135/95)

400m Run

35 Push Press

400m Run

-Rest 2 Mins Change Weights To 95lbs/65lbs-

2 Rounds For Time

400m Run

35 SDHP (95/65)


NorCo Notes: 

For your 400m Run log into Map My Run Create a route that is between .25 and .30. This will be your 400m Run. If you haven’t been onto the site it is free and is a great tool to keep track of your runs especially your longer runs! 

For the first part of this WOD the push press is going to be the limiting factor of this workout. The weight should be medium/heavy. The weight should be where you can hit about 10 reps on your first set. I’m expecting more sets to get through the 35 reps so if you need to take a little bit more time here that’s fine. Just make sure each rep that you do you’re under control and rep to rep is fluid and smooth.

The second part of this WOD should be light. Looking for a tempo change and empty the tank here. The SDHP should be light and your intent should be to try to get all the reps each round. Just make sure when you’re bringing the barbell up to your collar bone your arms are delivering the bar as an assist from the power of your hips. Your break/rest, other than your breathing, should be considered if you notice that your High Pull is being done with your arms as a primary mover. 

Warm Up 

A) 2 Rounds 30 Seconds Each

Calf stretch (Right and Left) 

Samson stretch 

Scorpions (Front and Back) 

Arm Circles (Front, Back, Across Chest)

B) 2 Rounds 

10 Steps Monster Walk (Forward, Backward, Side to Side) 

10 Hip Circle Squats 

20 Butt Kickers 

20 High Knees 

C) 1 Rounds (Empty Barbell) 

15 Dead Lift 

15 Strict Press 

15 Front Squat 

D) Find Your Weight For Each  

2 Rounds (Light Weight For SDHP)

30 Second Jog (about 100m or so) 

6 SDHP 

-Then-

2 Rounds (Medium/Heavy For The Following)

5 Dead Lift 

5 Front Squat 

5 Push Press 

 

Fri, Apr 3 WOD

Complete For Time

5 Rounds

12 Hang Power Clean (135/95)

15 Burpee Over Bar


Warm Up 

A) 3 Rounds 

10 Scorpions Front and Back

10 Leg Swings Front, Back, Side to Side

10 Arm Circles Front, Back, Across Chest

B) 2 Rounds

10 Steps Monster Walk (Forward, Backward, Side to Side)

10 Hip Circle Squats

10 Inchworm Push Ups

C) 3 Rounds Empty Barbell

10 Dead Lift

10 Strict Press

D) 2 Rounds (Find Weight For Hang Power Clean)

6 Hang Power Clean

3 Burpee Over Bar

 

Wed, Apr 2 WOD

Complete For Time

120 KB Snatch

Every Minute On The Minute Perform

12 Back Step Lunge

* Start with KB Snatch for your first full minute. Once the first minute expires start your 12 Back Step Lunges on the 2nd minute and every minute on the minute afterwards. *


Warm Up: 

A) 3 Rounds 

10 Steps Monster Walk (Froward, Backward, Side To Side)

10 Hip Circle Squats

10 Push Up 

10 Sit Up Touching Toes Between Each Rep 

B) 2 Rounds 

10 KB Swing 

10 Back Step Lunge 

6 KB Snatch (3 Left and 3 Right)

Wed, Apr 1 WOD

Complete For Time/Reps

Tabata Squat

15 Bear Complex (95/65)

Tabata Sit Up

15 Bear Complex (95/65)

Tabata No Push Up Burpee

15 Bear Complex (95/65)


NorCo Notes: 

The Tabata is 8 total rounds. Your score for each Tabata is for total reps. Each round is 20 seconds of work followed by 10 Seconds of rest. 

For the Bear Complex 1 rep is a squat clean, thruster, back squat, back squat thruster. You may segment each of these movements if necessary. Segmenting would be a power clean, front squat, shoulder to over head, back squat, behind the head shoulder to over head. For 1 good rep you must get through all of the movements listed either blended or segmented.  

No Push Up Burpee-

NorCo WOD:

For the Tabata segments you aren’t wanting to tempo these. Instead push until your just about to reach a wall and the 10 seconds will be there. Strive to not deviate more than 2-3 reps from round 1 to round 8. For the bear complex we are going lighter here. Through your 15 sets I’m expected everyone to be able to cycle through reps of the Bear to get some good Barbell Conditioning in! Not a day to push weight.  

Warm Up

A) 2 Rounds 30 Seconds Each 

Calf Stretch Against Wall Each Leg 

Samson Stretch Each Leg 

B) 3 Rounds 

10 Steps Monster Walk (Forward, Backward, Side to Side)

10 Hip Circle Squats

C) 2 Rounds With Empty Barbell 

10 Dead Lifts 

10 Front Squat

10 Strict Press Alternating From Front To Back 

10 Back Squat 

10 Sit Ups Touching Toes Between Each Rep 

D) 3 Rounds 

5 Squats 

1 Blended Bear Complex

5 No Push Up Burpee 

1 Blended Bear Complex

 

 

Tues, Mar 31 WOD

Complete For Time

1.5 Mile Run

-Then-

45 Power Clean (135/95)

-Then-

1.5 Mile Run

NorCo Notes: 

For your 1.5 Mile Run try to keep it at about 75%-80%. The goal here is to keep it fast but look at your deviation between your first and second run. Your goal is to go as fast as you can but to keep your two times as close as you can. For your Power Clean pick a weight you can do 3-6 times Unbroken consecutively. 

Warm Up: 

A) 3 Rounds

10 Steps Monster Walks (Forward, Backward, Side to Side)

30 Seconds Calf Stretch (Right and Left)

10 Hip Circle Squat

20 Reps Butt Kickers

20 Reps High Knees

B) 2 Rounds (Empty Bar)

15 Dead Lift

15 Strict Press

10 Power Clean

C) 3 Rounds

5 Reps Unbroken Power Clean (Find Your Weight)


For The 1.5 Mile Run Go To Map My Run

Once you create a free account you can map out a run from your house that is exactly 1.5 miles! You can also use this for any other routes you choose to run so you can keep track of times so your running isn’t mindless. Keeping track of your previous times and trying to beat them will make sure any fun running you do will provide a return in your Cardiorespiratory Endurance! Any and all running you do is great!……. But, if you can keep a log and keep a casual intent to try to do better this will provide a huge benefit!

Why is improving Cardiorespiratory Endurance important?

  • Lungs work more efficiently
  • Deliver more oxygen to blood
  • Healthy lungs allow deeper and less frequent breathing
  • Healthy elastic arteries allow more blood flow
  • Less risk of atherosclerosis
  • Lower blood pressure
  • Less risk of a blood clot leading to heart attack
  • Development of extra blood vessels
  • Healthy veins with healthy valves
  • Use oxygen efficiently
  • Get rid of more wastes
  • Use blood sugars and insulin more effectively to produce energy
  • Heart muscle gets stronger
  • Pumps more blood with each beat (stroke volume)
  • Heart beats slower
  • Heart gets more rest
  • Heart works more efficiently
  • Helps the nerves slow your heart rate at rest
  • Builds muscles and helps them work more efficiently
  • Less bad cholesterol (LDL) and other fats in the blood
  • More good cholesterol (HDL) in the blood
  • Reduces inflammatory markers in the blood
  • Fewer substances in the blood that cause clots

 

Mon, Mar 30 WOD

At Home WOD’s Week 2! 

Have heard from many of you last week on changes etc. to the workouts and I hope everyone is going to keep it going this week! 

I said it and will say it every day if anyone has any questions or anything with getting the WOD’s done properly let me know! TEXT me at 210-385-9967!


Complete For Time

50 Wall Ball

-Then-

3 Rounds

25 Push Ups ; 15 HSPU

25 KB Swing (53/35)

-Then-

50 Wall Ball

NorCo Notes: 

For the wall ball if you can’t get to a 9ft or 10ft mark DON’T WORRY ABOUT IT! Throw it as high as you can and that will suffice. It is either 25 Push Up OR 15 HSPU. If you are used to using an ab-mat and don’t have one take a shower towel and fold it up it work just as an ab-mat does. 

NorCo WOD:

For these wall balls with them being 50 at the beginning and 50 at the end…..GO! The emphasis here should be to get as many reps as you can with least sets possible. For the 3 rounds with your pushups OR HSPU being where hitting a wall would probably happen split up your reps/sets so you don’t hit the wall. Quick breaks and short rests. With your KB Swings use these reps to make up time since the push up/HSPU may require more breaks. Settle in to a good tempo and try to get them all. Focus on your breathing so once you’re done you can get right back into your pushing element.

Warm Up 

A) 3 Rounds

10 Steps Monster Walks (Forward, Backward, Side to Side)

10 Hip Circle Squat

10 Steps Side Lunges

10 Arm Circles (Forward, Backward, Side to Side)

10 Inchworm Push Up

B) 2 Rounds

6 Wall Ball

5 Push Up ; 3 HSPU

8 KB Swing


 

 

Sat, Mar 28

Complete For Time

100 Turkish Get Ups (53/35)

NorCo Notes: 

For the 100 Turkish Get Ups its going to be all about the grind! Make sure you keep your elbow locked out the entire time up and down. It will help to stare at the handle so you can keep your hand straight up towards the ceiling. Active pressure up towards the ceiling the whole time will make sure the muscular around the shoulder will dictate balance vs. your shoulder joint!

 

 

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