Monday April 20, 2020

Happy Birthday MK!

We are excited to be getting into what is hopefully our last few weeks of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class Saturdays at 9:00am. Just click on the links that are provided on the website. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.


“Seventy Two”

1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders

Continue to Add (1) Rep to Dumbbell Movements Per Round

“Seventy Two” (No Equipment)

1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops

Continue to Add (1) Rep to Odd Object Movements Per Round


*We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
*After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
*We’ll use [Rounds + Reps] as our scoring choice to keep things simple
*For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
*There is no prescribed loading for these double dumbbell movements – as everyone has access to different weights at home
*Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
*An option for those with heavier dumbbell weights who don’t want to get “stuck” would be to use a single dumbbell instead of two
*The number here is designed to be fairly small
*Choose a rep number or variation that allow you to complete the work in around 30-40 seconds
*See below for modifications
*Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms)
*Medicine Ball Squat Cleans (Climb by 3’s Each Round)
*Kettlebell Goblet Squats (Climb by 3’s Each Round)
*Single Dumbbell Thrusters (Split Reps Evenly Between Arms)
*Single Dumbbell Goblet Thrusters Video
*Wallballs (Climb by 3’s Each Round)
*Kettlebell Swings (Climb by 3’s Each Round)
*The Double Unders require us to be primarily on the front of the foot, while the dumbbell movements are better performed with the whole foot balanced on the floor
*The combination of these movements can easily lead us into drifting towards the toes during our squats
*Make a conscious effort to keep the heels grounded in the hang squat cleans and thrusters in order to stay balanced and drive the weight overhead with more power
*This workout will be pretty taxing on the lower body – as there is a lot of interference between the two dumbbell movements
*With 15 minutes of work ahead of you, don’t feel like you have to go directly from the hang squat cleans into thrusters
*You may even be able to get more work done when all is said and done by taking calculated breaks instead of long, unplanned breaks
*The best place to break may be in between the hang squat cleans and thrusters
*As the dumbbell reps get higher, see if you can stick with unbroken sets on each movement while extending the rest a little bit between them


4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog Video


3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest



*We’ll alternate between 1 minute of work and 1 minute of rest for 3 rounds
*The 1 minute of work is divided into 3 x 20 second sections
*All 3 stations have an upper body press focus
*Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top (See Further Down For Video)
*Dumbbell Hold at Extension: Isometric hold with the two dumbbells at the locked out top position of the floor press
*Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top
*There is no rest between 20 second sections – you’ll move right from one to the next


Dumbbell Floor Press: Video




“The fact of the matter, is that it’s just my opinion.”

~Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

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