Monday 9/23/24

Warm Up:

WOD (Workout of the Day):

Video Tutorial: Bodyweight + Minimal: Strength + Rollercoaster

Bodyweight: Strength.                   

Workout Definition:

3 sets (1 every 3 Minutes)
10 Tempo Push Ups @2121
5 Strict Pull Ups or 10 Towel Rows or 10 Banded Bent Over Rows

Athletes Notes:

Demo Videos:

Tempo Explanation - 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top. Should complete all 10 without stopping.

Flow:

0:00 - 3:00 10 Tempo Push Ups @2121 + 5 Strict Pull Ups…rest the remainder of time

3:00 - 6:00 Repeat for set 2

6:00 - 9:00 Repeat for set 3

Backpack Option

3 sets (1 every 3 Minutes)
10 Tempo Backpack Push Ups @2121
10 Backpack Bent Over Row

M30 Scaled

3 sets (1 every 3 Minutes)
10 Elevated Knee Push Ups
10 Towel Rows

Mayhem Moms

3 sets (1 every 3 Minutes)
10 Tempo Knee Push Ups or Incline Push Ups @2121
10 Towel Rows or Banded Bent Over Row

Minimal: Strength                         

Workout Definition

3 sets (1 every 3 Minutes)
10 Tempo Dumbbell Floor Press @2121
10 Dumbbell Gorilla Rows

Athletes Notes

Demo Videos

Flow

0:00 - 3:00 10 Tempo Dumbbell Floor Press @2121 + 10 Dumbbell Gorilla Rows…rest the remainder of time

3:00 - 6:00 Repeat for set 2

6:00 - 9:00 Repeat for set 3

Mayhem Moms

3 sets (1 every 3 Minutes)
10 Tempo Dumbbell Floor Press or DB Incline Bench Press @2121
10 Dumbbell Gorilla Row

Bodyweight + Minimal: Rollercoaster

Workout Definition

"Death by" - Line Facing Burpees
(Start with 5 reps and add 1 rep every minute until failure)


Score = Total Reps

Athletes Notes

SCORING

Your score will be TOTAL number of burpees you completed. Comment in your results notes what # you failed.

---For example: I failed on round of 12 burpees. Got through rep 8 out of 12.
My total reps would be 5+6+7+8+9+10+11+8 = 64

Workout Strategy and Flow

  • If this is your first time completing the "Death by" style workout, then this might feel a bit easy in the beginning…… I promise it's about to get tough.

  • We are completing these today as Line Facing Burpees . So you do not have to stand up all the way, you just need to get up off the ground and take off with two feet over the line!

FLOW
0:00 - 1:00: 5 Line Facing Burpees, rest the remainder of time
1:00 - 2:00: 6 Line Facing Burpees, rest the remainder of time
2:00 - 3:00: 7 Line Facing Burpees, rest the remainder of time
3:00 - 4:00: 8 Line Facing Burpees, rest the remainder of time………

You will continues for as long as possible until you can no longer complete the number of reps prescribed in under 1 minute.

STRATEGY
In the early rounds (rounds with the 5, 6, and 7 reps) maintain a slightly slower and steady pace. Control the breathing. A fast pace right out of the gate is unnecessary and could lead to an inability to control the heart rate as reps build each minute.

This is going to test:

  1. How mentally tough you are

  2. How well you can pace

Modification Options (aka M30 Scaled + Mayhem Moms)

Tuesday 9/24/24

Warm Up:

5:00 Clock
20 seconds of Jump Rope (style you're doing in metcon)
5 Elbow to Floor Stretches (each)
5 Dynamic Squat Stretches
30 seconds of Bodyweight Reverse Lunges

Athletes Notes

Elbow to Floor Stretch with Rotation
Dynamic Squat Stretch
Bodyweight Step Back Lunge

WOD (Workout of the Day):

Video Tutorial: Bodyweight + Minimal: Teacups

Bodyweight + Minimal: Teacups.  

Workout Definition:

Part 1:
2 sets:
40-30-20
Double Unders*
15-15-15
Air Squats
-rest 2:00 between sets-

-directly into-

Part 2:
2 sets:
40-30-20
Double Unders*
15-15-15
Sit Ups
-rest 2:00 between sets-

*SUB: 60-45-30 Line Hops/Single Unders

TIME CAP FOR EACH SET: 2:30
Be sure to check out the flow in the workout prep notes

Athletes Notes

Workout Strategy and Flow

  • There is a time cap of finishing each set in two and a half minutes. This means we need to make sure our double unders are "on" today. Ideally going for unbroken or only 1 quick break in the bigger set of 40.

  • There are small number of reps in the bodyweight movements of air squats and sit ups. This is a great time to push the pace

  • Remember this style of work is roughly a 1:1 rest to work ratio…so I want you to attack each set with a higher intensity and earn that rest!!!

Demo Videos:

FLOW
40 Double Unders, 15 Air Squats, 30 Double Unders, 15 Air Squats, 20 Double Unders, 15 Air Squats
---rest 2:00---
40 Double Unders, 15 Air Squats, 30 Double Unders, 15 Air Squats, 20 Double Unders, 15 Air Squats
---rest 2:00---
40 Double Unders, 15 Sit Ups, 30 Double Unders, 15 Sit Ups, 20 Double Unders, 15 Sit Ups
---rest 2:00---
40 Double Unders, 15 Sit Ups, 30 Double Unders, 15 Sit Ups, 20 Double Unders, 15 Sit Ups

Substitutions

  • Double Unders --> due to total volume, the Line Hops /Single Unders options will perform the rep scheme as 60-45-30

Backpack Options

Part 1:
2 sets:
40-30-20
Hops over the backpack or line
15-15-15
Backpack Back Squat
-rest 2:00 between sets-

-directly into-

Part 2:
2 sets:
40-30-20
Hops over the backpack or line
15-15-15
Backpack Sit Up
-rest 2:00 between sets-

M30 Scaled

Part 1:
2 sets:
40-30-20
Step Jacks or Object Toe Taps
15-15-15
Squat to Chair
-rest 2:00 between sets-

-directly into-

Part 2:
2 sets:
40-30-20
Step Jacks or Object Toe Taps
15-15-15
Quarter Sit Ups
-rest 2:00 between sets-

Mayhem Moms

Part 1:
2 sets:
40-30-20
Slow and Controlled Line Hops
15-15-15
Air Squats
-rest 2:00 between sets-

-directly into-

Part 2:
2 sets:
40-30-20
Slow and Controlled Line Hops
15-15-15
Quarter Sit Ups or Heel Taps
-rest 2:00 between sets-

Wednesday 9/25/24

Warm Up:

WOD (Workout of the Day):

Video Tutorial: Bodyweight: Muscular Endurance + Finisher

Bodyweight: Muscular Endurance Work

Workout Definition:

5 sets:
In a 2:00 Window
10 Shuttle Runs (50ft)
…into…
Max No Push Up Burpee + Jumping Lunges in time remaining
-rest 2:00 between sets-

Athletes Notes

Scoring

  • ONLY scoring the # of No Push Up Burpee + Jumping Lunges each set. So push the pace on the shuttle runs so you can get to those!

Demo Videos

  • Shuttle Run ---down 25ft and back 25ft make 1 rep.

  • No Push Up Burpee + Jumping Lunge - 1 rep is a no push up burpee into a left leg jumping lunge into a right leg jumping lunge…. Aim for bigger sets with small rest. You get to rest for 2 minutes very soon!

Flow

0:00 - 2:00 Complete 10 Shuttle Runs (50ft) then in time remaining complete max No Push Up Burpee + Jumping Lunges
2:00 - 4:00 Rest
4:00 - 6:00 Repeat for set 2
6:00 - 8:00 Rest
8:00 - 10:00 Repeat for set 3
10:00 - 12:00 Rest
12:00 - 14:00 Repeat for set 4
14:00 - 16:00 Rest
16:00 - 18:00 Repeat for set 5

Substitution

M30 Scaled

5 sets:
In a 2:00 Window
75 seconds of Standing Marches
…into…
Max Elevated Up Down with Jump directly into 1 Wall Assisted Step Back Lunges per side in time remaining
-rest 2:00 between sets-

Mayhem Moms

5 Sets:
In a 2:00 Window
75 seconds of High Knees to Lateral Shuffle
…into…
Max No Push Up Burpee + Bodyweight Step Back Lunge (each) in time remaining
-rest 2:00 between sets-

Bodyweight + Minimal: Finisher

Video Tutorial: Minimal: Muscular Endurance + Finisher

Workout Definition:

4 Rounds:
15 second Copenhagen Hold (left)
15 second Copenhagen Hold (right)
30 second Rest

Athletes Notes

Demo Videos

  • Full Copenhagen Plank - these are more challenging than they may seem. They are going to not only work your core, but also your adductors (aka inner thigh) . Complete a version of this that will allow 15 seconds of an unbroken hold.

Substitution

Flow

0:00 - 0:15 Copenhagen Hold (left)
0:15 - 0:30 Copenhagen Hold (right)
0:30 - 1:00 Rest
1:00 - 1:15 Copenhagen Hold (left)
1:15 - 1:30 Copenhagen Hold (right)
1:30 - 2:00 Rest
2:00 - 2:15 Copenhagen Hold (left)
2:15 - 2:30 Copenhagen Hold (right)
2:30 - 3:00 Rest
3:00 - 3:15 Copenhagen Hold (left)
3:15 - 3:30 Copenhagen Hold (right)
3:30 - 4:00 Rest

M30 Scaled

4 Rounds:
15 second Knee Side Plank (left)
15 second Knee Side Plank (right)
30 second rest

Mayhem Moms

4 Rounds:
15 second Half Copenhagen Plank or Knee Side Plank + Leg Lift (left)
15 second Half Copenhagen Plank or Knee Side Plank + Leg Lift (right)
30 second rest

Thursday 9/26/24

Warm Up:

2 Rounds:
10 Big Arm Circles
10 Leg Swings Forward and Backward (each)
10 Single Leg Glute Bridge with 2 second pause at top (each)

Athletes Notes:

Big Arm Circles
Front to Back Leg Swings
Single Leg Glute Bridge Hold

WOD (Workout of the Day):

Video Tutorial: Click Here

Bodyweight: Ferris Wheel.            

Workout Definition:

4 Rounds at Easy Pace
25 Russian Twists (L+R=1)
25ft Forward Bear Crawl
25ft Backward Bear Crawl
25 seconds of Standing Marches

-rest 2:00-

Accumulate a 5:00 Wall Sit
-every break perform 10 Supermans

Score = Total Time, rest included

Athletes Notes:

Scoring

Today we will score the total time this workout takes us, including rest.

Workout Strategy and Flow

  • Today should be done at an easy pace! We don't care about our round times or total time today. Just using movement as medicine to stay moving and feel good for future "for time" / "for rep" workouts later this week.

  • Russian Twists - focus on your breathing during these. The RX (and most advanced version has your heels/feet off the ground. If doing that today does not feel like an "easy pace" then you can scale to having them planted on the ground

  • Bear Crawl these are the LOW bear crawls, with our knees close to the floor. We will not only be doing the traditional forward motion, we will also be doing Backward Bear Crawl . We are moving at an easy pace today, which should allow for you to learn this new movement within the metcon :)

  • Standing Marches - these are done in place! Don't worry about reps, just stay moving the entire 25 seconds

  • Wall Sit - the idea here is to complete the 5 minute wall sit in as little breaks as possible. Remember today is an "easy pace" day so we aren't trying to PR our wall sit unless we are feeling GREAT.

  • Every time you come off the wall or stand up, you will stop the timer and complete 10 Supermans . Then you can go back to the wall and continue accumulating 5 minutes.

M30 Scaled + Mayhem Moms

4 Rounds at Easy Pace:
25 Heel Taps (L+R=1)
25ft Forward Bear Crawl - if needed you can raise your hips to be a higher bear crawl position
25ft Backward Bear Crawl
25 seconds of Standing Marches

-rest 2:00-

Accumulate a 5:00 Wall Sit OR 45 Degree Wall Sit
-every break perform 10 Alternating Birddog

If needed, shorten the length of the accumulated wall sit to 3 minutes

Minimal: Ferris Wheel

Video Tutorial: Click Here

Workout Definition:

4 Rounds at Easy Pace:
25 Russian Twists (L+R=1)
25ft Forward Bear Crawl
25ft Backward Bear Crawl
25 Dumbbell Farmer Carry Marches (L+R=1) (2x50/35)

-rest 2:00-

Accumulate a 5:00 Wall Sit
-every break perform 10 Supermans

Score = Total Time, rest included

Athletes Notes

Scoring

Today we will score the total time this workout takes us, including rest.

Workout Strategy and Flow

  • Today should be done at an easy pace! We don't care about our round times or total time today. Just using movement as medicine to stay moving and feel good for future "for time" / "for rep" workouts later this week.

  • Russian Twists - focus on your breathing during these. The RX (and most advanced version has your heels/feet off the ground. If doing that today does not feel like an "easy pace" then you can scale to having them planted on the ground

  • Bear Crawl these are the LOW bear crawls, with our knees close to the floor. We will not only be doing the traditional forward motion, we will also be doing Backward Bear Crawl . We are moving at an easy pace today, which should allow for you to learn this new movement within the metcon :)

  • Double Dumbbell Farmer’s Carry Marches - these are done in place!

  • Wall Sit - the idea here is to complete the 5 minute wall sit in as little breaks as possible. Remember today is an "easy pace" day so we aren't trying to PR our wall sit unless we are feeling GREAT.

  • Every time you come off the wall or stand up, you will stop the timer and complete 10 Supermans . Then you can go back to the wall and continue accumulating 5 minutes.

Mayhem Moms

4 Rounds at Easy Pace:
25 Heel Taps (L+R=1)
25ft Forward Bear Crawl
25ft Backward Bear Crawl
25 Double Dumbbell Farmer’s Carry Marches (L+R=1)

-rest 2:00-

Accumulate a 5:00 Wall Sit
-every break perform 10 Alternating Birddog

Friday 9/27/24

Warm Up:

5:00 Clock:
20 Line Hops OR Jump Rope Choice
10 Prone IYTs (each)
3 Thread the Needles (each)
3 Push Ups to Downward Dog
3 Crush Grip Dumbbell Strict Press or 3 Pike Push Ups

Athletes Notes:

Prone IYTs - complete 10 of the Is, 10 of the Ys and 10 of the Ts
Thread the Needle
Push Up to Downward Dog
Crush Grip Dumbbell Strict Press or Pike Push Up

WOD (Workout of the Day):

Bodyweight + Minimal: Jump Rope Skill Work

Video Tutorial: Bodyweight: Skill Work + Carousel

Workout Definition:

Athletes choice between line hops, single unders, double unders or crossovers.

6 Sets:
40 seconds of Jump Rope
20 seconds of rest

*Goal is to choose a style that allows you to complete the 40 seconds unbroken.
**On September 10, we did 30 seconds, your goal should be to get ~10 reps more each set.

Athletes Notes:

Demo Videos

FLOW
0:00 - 0:40 Complete your choice of line hops or jump rope style (aim for unbroken)
0:40 - 1:00 Rest
1:00 - 1:40 Complete your choice of line hops or jump rope style (aim for unbroken)
1:40 - 2:00 Rest
2:00 - 2:40 Complete your choice of line hops or jump rope style (aim for unbroken)
2:40 - 3:00 Rest
3:00 - 3:40 Complete your choice of line hops or jump rope style (aim for unbroken)
3:40 - 4:00 Rest
4:00 - 4:40 Complete your choice of line hops or jump rope style (aim for unbroken)
4:40 - 5:00 Rest
5:00 - 5:40 Complete your choice of line hops or jump rope style (aim for unbroken)

M30 Scaled

6 Sets:
40 seconds of Object Toe Taps
20 seconds of rest

Mayhem Moms

6 Sets:
40 seconds of Slow and Controlled Line Hops or Slow and Controlled Plate Hops
20 seconds of rest

Bodyweight: Carousel.     

Workout Definition:

*Complete at Moderate Intensity
4 sets:
2 Wall Walk
8 Alternating Leg V-Up + V-Ups
8 Pike Push Ups or 16 Kipping Handstand Push ups
-rest 2:00 between sets-

*1 rep = left leg + right leg + both

*Score = Total time, including rest since this is moderately intense.

Athletes Notes

Workout Strategy and Flow

  • Get ready for a core and shoulder burner

  • Today is more of a functional pump style workout which should be completed at a moderate intensity. Think about not going fast, but moving steady and still getting a good sweat in.

  • Wall Walk - great opportunity to practice your wall walks. We only have 2 at a time, and with them being at the beginning of each set, we will be most "fresh" going into them.

  • Alternating Leg V-Up + V-Ups: This is a combo movement. So 1 rep = 1 alternating leg v-up on the left leg, 1 alternating leg v-up on the right leg, and 1 v-up with both legs! You have 8 reps total each set.

  • Pike Push Up or Kipping Handstand Push Up - this will be challenging especially after the wall walks. Make each one look pretty. If you need to take a quick break at the halfway point, you may!

Substitution

M30 Scaled

Complete at Moderate Intensity
4 sets:
2 Modified Inchworm
8 Seated Toe Taps + Quarter Sit Ups
8 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest 2:00 between sets-

Mayhem Moms

--Complete at Moderate Intensity
4 sets:
2 Elevated Box Walks or Modified Inchworm
8 Modified Alternating Leg V Ups + Modified L-Crunch
8 Pike Push Up or 8 Pike Shoulder Taps (L+R=1)
-rest 2:00 between sets-