Once upon a time when we could hang out with our workout buddies!
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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
“Bergeron DBeep Test”
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees 🙂
After 10 Rounds: Add (1) Rep to Each Movement
“Bergeron DBeep Test” (No Equipment)
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees 🙂
After 10 Rounds: Add (1) Rep to Each Movement
STIMULUS
DESCRIPTION
*The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
*Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
*When you are no longer able to complete the work within the minute, the workout is done
*Your score is total completed rounds and reps
*The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
*If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
For Example:
*If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
*In this scenario, record your score as total completed “On the Minute” rounds
*To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
Round 11: 8 Reps of Everything
Round 12: 9 Reps of Everything
Round 13: 10 Reps of Everything…
SINGLE DUMBBELL GOBLET THRUSTERS
*Choose a lighter weight that you could complete for 25+ reps unbroken
*Within the workout, you should be able to complete all 7 reps unbroken each round
*Use one dumbbell for this movement, holding one head in each hand
*It’s essentially like holding a very short barbell
Demo: Video
*Substitute an odd object thruster or another movement listed in “modifications”
ALTERNATING SINGLE DUMBBELL POWER SNATCHES
*Let’s also choose a weight here than you can complete unbroken each round
*Both heads of the dumbbell touch the ground
*Alternate hands every rep
*Substitute an odd object ground to overhead or another movement listed in “modifications”
BURPEES
*These are standard burpees
*Chest and thighs touch the floor
*Get some air under the feet
*Small clap with hands overhead
*You can jump up or step up out of the bottom
MODIFICATIONS
OVERALL WORKOUT
*Reduce Reps of Each Movement
SINGLE DUMBBELL GOBLET THRUSTERS
*Odd Object Thrusters Video
*Wallballs
*Medicine Ball Squat Cleans
ALTERNATING SINGLE DUMBBELL POWER SNATCHES
*Odd Object Ground to Overhead Video
*Slamballs
*Medicine Ball Slams
*Box Jumps
TEACHING
*Our focus for all three movements will be on the timing of the arms
*Think about launching the bell off the shoulders with the lower body instead of pressing it overhead in the goblet thruster
*Keep your elbow completely locked by flexing the triceps until you fully extend the lower body in the dumbbell snatch
*Lowering down too slowly with the arms in the burpee can negatively affect the other two movements – drop to the ground
TIPS
*You can work through these rounds in 1 of 2 ways
*The first option is to move very quickly through the 21 reps
*This gives you more rest, but gets the heart rate up quite a bit
*The second option is to move at a steady pace through the 21 reps
*This gives you less rest before beginning the next round, but may allow to sustain longer
*In either option, look to make your transitions quick, as every second counts within the minute
WARMUP
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach Video
30 Seconds Down Dog Video
3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video
Body Armor
AMRAP 5:
Strict Pull-ups
Every Minute on the Minute:
7 Dumbbell Push-ups
STIMULUS
DESCRIPTION
*Today’s body armor is max strict pull-ups in 5 minutes
*However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute
STRICT PULL-UPS
*If you have 8+ strict pull-ups unbroken, try to complete this as written
*If you’re not there yet, consider one of these subs:
*Banded Strict Pull-ups
*Ring Rows
*Bent Over Rows (Barbell or Dumbbell)
DUMBBELL PUSH-UPS
*Place your hands on dumbbell handles to create a slight deficit
*Position the bells wide enough to allow your chest to make contact with the floor
*The push-ups happen on the (0-1-2-3-4)
*Choose a number of push-ups that you can complete unbroken
*You can also choose one of these variations:
*Reduce Reps
*No Deficit
*Knee Push-ups
*Elevate Hands (Box, Bench, Chair)
MOVEMENT VIDEOS
Dumbbell Push-ups: Video
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DAILY MINDSET
“I can accept failure. Everyone fails at one time. But I can’t accept not trying.”
~Michael Jordan
Michael Jordan is re-known for his incredible work ethic.
In this quote he speaks to the dedication to the process.
And no matter what our goal is, whether it be in the gym, at work, or at home, this central theme rings true. That we don’t commit to success. We commit, to giving our absolute very best. And wherever the cards fall, they fall.
Joining Michael Jordan, what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.