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Body Armor and more

Metcon

Wedding March

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Saturday

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth” - Marcus Aurelius We’ve all had those moments where we “hear what we want to hear”. It brings light to how powerful our perceptions can be. And a humble reminder that it's not so easy to truly be open-minded. We will have opinions and biases, as human beings. But the only time these opinions and biases do us wrong, is when we believe they are facts. Are there things we do throughout our day, just because we have in the past? Or because someone else has shown/told us to do so? If we “accept” for example our habits, we become blind to potential improvements. Is there something we can change for the better in our lives? If there is no right or wrong, and everything is opinion and perspective, where can we put some more thought, potentially leading to a better way?

Body Armor and more (Time)

In teams of 2-3 (working in SD spacing)

10 rds for time:
- 10 db plank rows (5 each arm) 45/25
- 20 heavy jump ropes (you must use all 3 sizes at least twice)
- 10 cal Echo bike (500m run) alternate

Home WOD

Metcon (Time)

For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches (50's/35's)
1 Mile Run
100 Meter Walking Lunge

MODIFICATIONS
ALTERNATING DUMBBELL POWER SNATCHES
Odd Object Ground to Overhead
WALKING LUNGE
100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)

DESCRIPTION
Working through a long chipper workout to start off the weekend
In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches
We expect this piece to take around 25-35 minutes to complete

BURPEES
The burpees in today's workout are regular burpees
The chest and thighs touch the floor in the bottom of each rep
The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep

ALTERNATING DUMBBELL POWER SNATCHES
You'll alternate hands every rep on this movement
Both heads of the bell should touch the floor in the bottom
Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
Any less than 3 minutes and the weight is too light - any longer than 5 minutes and the weight is too heavy
You can adjust the rep scheme accordingly based on weight
Examples:
Increase Reps to 100 if Light Weight
Decrease Reps to 50 if Heavier Weight

WALKING LUNGE
On the lunge, the back knee should touch the ground with each step
After stepping out of the lunge, reach full extension with the body at the top
100 Meters = ~328 Feet

Body Armor

For Time:
100 Plank Rows
Every break, Run 200 meters

STIMULUS
DESCRIPTION
Todays Body Armor will target pulling and midline
The task is 100 plank rows for time
Completed from a pushup position with hands on the dumbbells, we alternate rowing a bell to chest contact
Each row to the chest counts as one rep
Every break we take however, a "penalty" 200m run

Metcon

If you have the equipment

Wedding March (Time)

For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

MODIFICATIONS
RUN
2,000 Meter Row or Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
150/120 Calorie Schwinn Bike

WALKING LUNGE
100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)

DESCRIPTION
Working through a long chipper workout to start off the weekend
In this steady grind of a workout, the goal is to keep moving forward as much as possible by finding a solid break-up strategy on the high rep power snatches in the middle
We expect this piece to take around 22-32 minutes to complete
This workout is similar to the "Home Gym" workout completed on 4/25/20

BURPEE BOX JUMP OVERS
Face the box when completing your burpee
The chest and thighs touch the floor in the bottom of each rep
You can jump up or step up out of the burpee
Jump and land on the box with two feet
You do not have to stand to full extension on top of the box

BARBELL POWER SNATCHES
The weight on the barbell is designed to be very light
This should be a load that you can cycle for 30+ reps unbroken when fresh

WALKING LUNGE
This lunge is completed with no weight at all
The back knee should touch the ground with each step
After stepping out of the lunge, reach full extension with the body at the top
100 Meters = ~328 Feet

Strategy

GENERAL
Nearly every movement in the workout today involves finding a steady pace to move forward at
The power snatch is the only station we would stop moving on today - so let's focus on dialing in this station
Although the weight is very light, the reps are high, so we're likely still going to break these up quite a bit
That being said, let's try to keep your rest between these sets to less than 10 seconds or to 3 big breaths
Choose the option below that best allows you to do that:
3 Sets: 25-25-25 or 30-25-20
4 Sets: 25-20-15-15
5 Sets: 15-15-15-15-15 -or- 25-20-15-10-5 -or- 21-18-15-12-9
6 Sets: 15-15-15-10-10-10
7 Sets: 15-10-10-10-10-10-10
8 Sets: 10-10-10-9-9-9-9-9
10 Sets: 8-8-8-8-8-7-7-7-7-7

Whiteboard:

Saturday, June 13, 2020

Male Clients