Tuesday May 26, 2020
May 25, 2020
Thursday May 28, 2020
May 27, 2020

James is coming in from his last run of “Murph” looking very patriotic!
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WOD

“Five Below”

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees 🙂
12  Front Squats (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees 🙂
9 Thrusters (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees 🙂
6  Clusters (115/85)

STIMULUS

DESCRIPTION
*5 Minutes on and 5 minutes off in today’s fast paced intervals
*With rest built in, we’re looking to bring the effort with each round
*After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement
*Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
*Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps
DOUBLE UNDERS
*You won’t return to the double unders after completing the listed work in each AMRAP
*To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
*Choose a rep number or variation from “subs” that will allow you to accomplish this
DUMBBELL MOVEMENTS
*Each movement uses two dumbbells and involves a squatting pattern
*As the reps decrease, the complexity of the movement will increase
*We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
*This should be a load that allows you to complete at least 9 clusters unbroken when fresh
*Within the workout, we’re looking to complete each movement with 1 break max
Click Here to see a demo of the dumbbell cluster
LATERAL DUMBBELL BURPEES
*You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees
*The feet should pass over the handle of the bell on the jump
*Setting the hips up far enough forward in the burpee can be helpful with this
*You can jump or step up out of the burpee
*There is no need to stand to full extension on the jump over
MODIFICATIONS
DOUBLE UNDERS
*Reduce Reps
*2 Minutes of Practice
*150 Single Unders (1.5x)
*100 Line Hops
*50 Over and Back Dumbbell Hops
*75 Plate Hops
*100 Double Taps
DUMBBELL FRONT SQUATS
*Goblet Squats
*Jumping Air Squats (2x)
*Odd Object Goblet Squats
DUMBBELL THRUSTERS
*Dumbbell Goblet Thrusters
*Odd Object Thrusters
*Single Arm Dumbbell Thrusters
DUMBBELL CLUSTERS
*Single Dumbbell Squat Clean Thrusters
*Medicine Ball Squat Clean Thrusters
*Odd Object Squat Clean Thrusters

WARMUP

30 Seconds Single Unders
30 Seconds Lateral Squats Video
30 Seconds Active Spidermans Video

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers Video

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops Video

30 Seconds Single Unders
30 Seconds Goblet Squats Video
30 Seconds Slow Burpees
TEACHING
THE FEET
Double Unders
*Let’s talk about the feet in all these movements
*On our two “jumping” movements to start each round, we’ll focus on efficiency
*If you are proficient at double unders, a lower jump will be beneficial over the 100 reps
*The rope is very thin, so you don’t need that much height under your feet to successfully complete a rep
*If you’re able to, see if you can cut down your jump height and increase the speed of your wrists
*This can help save you energy for the scored portion of the workout
Lateral Dumbbell Burpees
*We can be efficient in the lateral dumbbell burpees by kicking the feet back
*When we kick the feet back, we are only moving the leg from the knee down
*A “knees up” jump would require us to move the whole weight of the lower leg
*This little shift of “feet back” instead of “knees up” can also help you preserve energy
Squatting Movements
*We’re spending a lot of time on the toes in the double unders and lateral dumbbell burpees
*Let’s try to forget that part of the body for the squatting movements
*Focus on keeping the heels down in your squats to ensure better balance and power when standing up the weight and driving it overhead
TIPS
GENERAL
*Whenever there is this much rest built into a workout, we’re looking to keep moving for as much of the work station as possible
*Let’s aim for large sets of double unders and dumbbell movements today, as these are the two movements that we’d stop moving on
*The reps drop with each round, but the complexity increases
*That being said, see if you can keep your rounds + reps relatively consistent across the three intervals
DOUBLE UNDERS
*Coming off rest, look to push slightly outside your comfort zone on this buy-in movement
*This doesn’t necessarily mean you have to go unbroken
*Use this as a chance to try something new and go for big sets
*Doing this every once in a while in a workout can help reset your expectations on certain movements
*Here are a few ways to get to 100 reps:
1 Set: 100
2 Sets: 50-50 or 60-40
3 Sets: 40-30-30 or 50-25-25
4 Sets: 25-25-25-25 or 40-30-20-10
DUMBBELL MOVEMENTS
*To start each round, look to complete at least the first set of each dumbbell movement unbroken
*From there on out, think 1-2 quick sets to keep moving forward
*Don’t think about having to do the whole set unbroken – pick up the bells and just get to half way
*Make a judgment call from there whether you can hold on or whether you should take a quick break
*With two dumbbells, make sure to place them on the ground neatly so you’re not having to re-gather them each time you break
LATERAL DUMBBELL BURPEES
*Pace the burpees in a way that allows you to come back for another strong set on the dumbbells
*Use these 6 reps as an opportunity to keep moving forward while catching your breath for the next station
*As the clock starts to near the 5 minute mark, look to increase your burpee cycle time, as you know there is rest coming up
PRACTICE ROUNDS
1 Round
With Lighter Weight:
25 Double Unders
5 Lateral Dumbbell Burpees
4 Dumbbell Front Squats
3 Dumbbell Thrusters
2 Dumbbell Clusters

1 Round
With Workout Weight:
25 Double Unders
5 Lateral Dumbbell Burpees
4 Dumbbell Front Squats
3 Dumbbell Thrusters
2 Dumbbell Clusters

Body Armor

4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets

STIMULUS

DESCRIPTION
*Todays Body Armor features 3 movements that will target the upper and lower body
*Each round lasts 90 seconds and is followed by 90 seconds of rest
*Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement
*Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds
*You can use different weights for the dumbbell movements – they do not have to be the same
MODIFICATIONS
DOUBLE DUMBBELL RUSSIAN SWINGS
*Single Dumbbell Russian Swings (30 Seconds Each Side) Video
BANDED PULL APARTS
*30 Seconds Double Dumbbell Plank Rows Video
*1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)

MOVEMENT VIDEOS

Dumbbell Overhead Tricep Extensions: Video

Double Dumbbell Russian Swings: Video

Banded Pull Aparts: Video

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DAILY MINDSET

 

“If you want to improve, be content to be thought foolish, and stupid.”

~Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.