Dustin and Mike working through the Power Cleans during Fridays WOD!

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Happy Birthday Taylie!

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WOD

”Long Beach”

1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

STIMULUS

DESCRIPTION
*Going on the longer side in this all bodyweight workout
*The reps get smaller, but the rounds increase as this workout progresses
*We expect this piece to take around 25-30 minutes to complete
DOUBLE UNDERS
*If you have 100+ double unders unbroken, complete this workout as written
*If you’re under 100 reps, consider reducing the reps or completing another variation
*Use the following time recommendations when considering your options:
*160 Double Unders: 3:00 or Less
*80 Double Unders: 1:30 or Less
*40 Double Unders: :45 or Less
BAR FACING BURPEES
*Although there isn’t a weightlifting movement in this workout, we’ll set up a barbell with plates on it so standardize the burpee
*Make sure to face the barbell in the bottom of your burpee
*You can jump up or step up off the ground
*Jump with both feet over the bar
*You do not need to stand to full extension
STRATEGY
GENERAL
*While the opening round looks like the most amount of work on paper because of the high reps, the *5 rounds that follow make up the majority of the workout
*The workout can’t be “won” in the first round, but it can certainly be “lost” there
*Use the first 160 double unders, 800 meter run, and 40 bar facing burpees as a primer for the remaining 280 double unders, 1,000 meters of running, and 70 bar facing burpees
*Think about maintaining or building upon your opening round speed as you move along in this workout
*This speed is something you see yourself holding for close to 25-30 minutes
*Start smart and finish strong
DOUBLE UNDERS
*The double unders are the only movement we’ll break up
*Consider the following approaches to chip away at each set
Set of 160:
1 Sets: 160
2 Sets: 80-80 or 100-60
3 Sets: 60-50-50
4 Sets: 40-40-40-40
5 Sets: 50-40-30-20-20
Sets of 80:
1 Sets: 80
2 Sets: 40-40 or 50-30
3 Sets: 30-30-20
4 Sets: 20-20-20-20
Sets of 40:
1 Sets: 40
2 Sets: 20-20
3 Sets: 15-15-10
DOUBLE UNDERS
Reduce Reps
Single Unders (320-160-80)
Time Cap Each Set:
160 Double Unders: 3:00
80 Double Unders: 1:30
40 Double Unders: :45
200 METER RUNS
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
15 x 10 Meter Shuttle Runs
400 METER RUNS
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
30 x 10 Meter Shuttle Runs
800 METER RUNS
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
80/55 Calorie Schwinn Bike
60 x 10 Meter Shuttle Runs

WARMUP

Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

BODY ARMOR

8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

STIMULUS

DESCRIPTION
*Today’s Body Armor piece is focused on the muscles of the midline and posterior chain
*After 20 seconds of active movement, we’ll complete a 10 second isometric hold
*Since we are alternating muscle groups every 30 seconds, do your best to move/hold for the entire duration
HOLLOW HOLD
*The hollow hold can be modified by bending knees and/or keeping arms by sides
GLUTE BRIDGES
*Glute bridges can be done with feet elevated, or flat on floor
*Elevating the feet will create more of a challenge

MOVEMENT VIDEO

Movement Overviews: Video

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DAILY MINDSET

 

“Action is the fundamental key to all success.”

~Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.