It won’t be too much longer until we are busting it out on a barbell together again!
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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.
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HOME WOD

“Grip and Rip”

[On the 0:00]
For Time:
21 Burpees 🙂
1 Round of “Dumbbell DT”
18 Burpees 🙂
1 Round of “Dumbbell DT”
15 Burpees 🙂
1 Round of “Dumbbell DT”
12 Burpees 🙂
1 Round of “Dumbbell DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”

“Grip and Rip” (No Equipment)

[On the 0:00]
For Time:
21 Burpees 🙂
1 Round of “Odd Object DT”
18 Burpees 🙂
1 Round of “Odd Object DT”
15 Burpees 🙂
1 Round of “Odd Object DT”
12 Burpees 🙂
1 Round of “Odd Object DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”

STIMULUS

DESCRIPTION
*We’ll complete rounds of a dumbbell version of a popular Hero Workout in today’s two part workout
*Part 1 of the workout is for time and begins on the 0:00
*In this section, you’ll alternate between burpees and 1 round of “Dumbbell DT”
*”Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
*Part 2 begins is also for time and begins on the 10:00
*In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”
*There is no time cap for this part
*Your score is the sum total of Part 1 + Part 2
DUMBBELL DT
*There are multiple options we have based on the equipment you have available
*You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”
*If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
*If you only have 1 dumbbell available, complete one of the following options:
Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)
BURPEES
*The burpees in Part 1 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
AIR SQUAT HOPS
*For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight
*A rep is counted every time the feet hit on the other side of the bell
MODIFICATIONS
DUMBBELL DT
*Reduce Reps
*Single Dumbbell Modifications (Listed Further Up Page)
*27 Kettlebell Swings (Equal Reps to “DT”)
*27 Slamballs (Equal Reps to “DT”)
AIR SQUAT HOPS
*Jumping Air Squats (In Place)
TEACHING
BIG JUMP
*The most challenging parts of the workout today will likely be the double dumbbell hang power cleans and push jerks
*Rather than relying on the smaller muscles of the arms to do the work, let’s lean on the big muscles of the lower body to get the weight to our shoulders and overhead
*Be mindful of jumping with straight arms and launching the bells off the shoulders with the lower half
*With 8 rounds of “Dumbbell DT” in total, pulling and pressing early can compound quickly
*Efficient movement pushes off excess fatigue and allows you to stay moving more consistently
TIPS
*Move at a steady pace through the burpees and air squats hops that allows you to thrive on the rounds of “Dumbbell DT” that follow
*Break-up “Dumbbell DT” in a similar way to how you would break up the traditional workout with a barbell
*It can be helpful to take a short break at 11 deadlifts before completing the 12th rep to allow for an unbroken set of 8 hang power cleans
*It is also helpful to take a short break at 8 hang power cleans before completing the 9th rep to allow for an unbroken set of 6 push jerks
*Getting a break from the dumbbells after 1 round of “DT” is a nice incentive to move with a purpose through the 12-9-6

WARMUP

1 Minute Active Spidermans Video
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops Video
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers Video
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)

Body Armor

3 Giant Sets:
:30 Seconds Dumbbell Bent Over Row Hold (Right)
:30 Seconds Dumbbell Bent Over Row Hold (Left)
:30 Seconds Dumbbell Overhead Hold (Right)
:30 Seconds Dumbbell Overhead Hold (Left)

Rest 1 Minute Between Sets

STIMULUS

DESCRIPTION

*Today’s Body Armor is focused on isometric holds
*Let’s choose weights that are challenging, but allow for unbroken 30 second holds
*You can use one weight across or increase over the 3 sets
*If you only have lighter weights available, lengthen out these holds to 45-60 seconds
*If you only have heavier weights available, shorter these holds to 15-25 seconds
*There is no rest between each movement, but 1 minute of rest between rounds
MOVEMENT VIDEOS
*Dumbbell Bent Over Row Hold: Video
*Dumbbell Overhead Hold: Video

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DAILY MINDSET

 

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To the carpenter, no two jobs are the same.

He may bring the exact same toolbox, yet each build has something different about it. So we realize, it’s not the tools that made it different… it’s something about the carpenter.

Think of every skill and craft we practice as a vote towards a larger goal. The goal of adaptability. To be able to flow into any situation, like water, able to approach from a hundred different angles.

Because just like the carpenter, we won’t ever know the specifics of the next problem until we’re in it. Uncertainty is the only certainty. But also just like the carpenter, it’s not the toolbox that solves the problem. It’s the mind behind it.