Public Whiteboard

Auto Scroll Page

Components

Metcon

Fast Five

Settings

Workout

Wednesday

“Everyone makes mistakes. Not everyone owns them.” It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do this better. No one is infallible - we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward. Ask ourselves the simple question - “What could I have done better?”

Home WOD

Choose One

Metcon (5 Rounds for reps)

5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

STIMULUS
-3 Minutes on 1 Minute off in these fast paced intervals
-Since these are 3 Minute AMRAPs you'll move back to the burpees following the lateral DB Hops
-The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
-Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
-The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep
-We will alternate hands after every rep
-For each lateral Db hop, over and back will count as 1 rep
-Your score will be total reps for all 5 AMRAPs

MOVEMENT VIDEOS
Single Arm Dumbbell Squat Cleans Video ( https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be )

Metcon (5 Rounds for reps)

5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back DB Hops

STIMULUS
-3 Minutes on 1 Minute off in these fast paced intervals
-Since these are 3 Minute AMRAPs you'll move back to the burpees following the lateral DB Hops
-The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
-Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
-For each lateral Db hop, over and back will count as 1 rep
-Your score will be total reps for all 5 AMRAP

MOVEMENT VIDEOS
How to create an Odd-Object Video ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )

Metcon

If you have the equipment

Fast Five (AMRAP - Rounds and Reps)

AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (185/135)

STIMULUS
GENERAL
-5 minutes on and 5 minutes off in these fast paced intervals
-The row calories and toes to bar will remain the same throughout, while the front squat reps will decrease
-As the reps decrease, the load will increase
-Since these are 5 minute AMRAPs, you'll move back to the row if you finish the front squats
-The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes
-Your score is the lowest rounds and reps total of the three intervals

FRONT SQUATS
-The barbell comes from the floor for the front squats
-You can squat clean the first rep of each set if you'd like
-Choose your weights based off the following recommendations:
-1st Bar: Light-Moderate Weight You Can Complete For 30+ Reps When Fresh
-2nd Bar: Moderate Weight You Can Complete For 21+ Reps When Fresh
-3rd Bar: Moderately Heavy Weight You Can Complete For 15+ Reps When Fresh

TOES TO BAR
-Choose a variation that you could complete 21+ reps unbroken when fresh
-You can reduce reps or choose a variation from further down the page

Strategy

GENERAL
-With 5 minutes of work and 5 minutes of rest, let's look to bring some intensity to these three intervals
-With the weight increasing and reps decreasing on the front squats with each interval, a good goal might be to get similar scores for each
-While it may not work out perfectly, keeping your three scores within 5-10 reps is more manageable

ROW ERG
-It's very likely that you'll get back to the row for a second time within these 5 minute windows
-While we are rewarded for a strong power output, try to find a pace on the opening row that you see yourself being able to hold or improve upon the second time around

TOES TO BAR
-Imagine what you'll be holding on toes to bar in the very last interval of the day and try to hold that from round 1
-Quick sets and quick breaks can be more consistency and faster later on than trying to push through big sets
-Consider the following options:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1

FRONT SQUATS
-Let's aim for somewhere between 1-3 sets on the front squats
-It can be helpful knowing, for example, that you only have to go and get 12 reps instead of 21
-This is where a pre-planned break-up strategy can help you stay moving for most of the 5 minutes
-It is also nice to know that the bike follows the front squats, meaning you can just get on and start moving forward following your last rep
-This can push you to hold on for larger sets on the barbell knowing that you'll be able to just go and start pedaling

Want to see some of these movements in action? Check out our .