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
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*
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
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
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
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
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
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)
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
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?
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
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!