Warde is catching his Power snatch with “active” shoulders during Saturdays WOD!
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Attention:Due to low attendance we will not be doing a 7:00am Zoom WOD. We are re evaluating what time will be best for everyone. We will Let you know as soon as we finalize a time. There will still be Zoom Yoga with Heather Saturdays at 9:00am!
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WOD
“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
HOME WOD
“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
STIMULUS
DECSCRIPTION
*A new round starts every 5 minutes in this interval workout (0-5-10-15)
*You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
*We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
*The order of the dumbbell movements flip flops in rounds 3 and 4
*Record your time for each of the 4 rounds – as your score is the total of these times added together
DUMBBELL MOVEMENTS
*In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken
*This should be a moderate set of dumbbells that is challenging, but manageable
*If you’re on the fence – go on the lighter side and move faster
*Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements
*Here are some things to consider:
Clean and Jerks:
*Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom
*You can push press or push jerk the dumbbells overhead
Devils Press:
*This movement is a combination of a dumbbell burpee and a double dumbbell snatch
*The chest should make contact with the floor on each rep
*Swing the bells overhead without pausing at the shoulders
OVER AND BACK DUMBBELL HOPS
*This movement is performed exactly as it sounds
*Jump over the handle of 1 dumbbell with both feet
*1 Rep: Over and Back (42 Total Jumps)
MODIFICATIONS
OVER-AND-BACK DUMBBELL HOPS
*42 Double Unders
*42 Line Hops Video
*42 Double Taps Video
*42 Mountain Climbers (21 Each Leg) Video
*65 Single Unders
THRUSTERS
*12 Single Arm Dumbbell Thrusters Video
*12 Goblet Thrusters Video
*12 Medicine Ball Squat Clean Thrusters Video
*12 Wallballs
*12 Odd Object Thrusters Video
*24 Jumping Air Squats Video
*Barbell Thrusters (95/65) (Kilos: 43/29)
CLEAN AND JERKS
*Single Arm Dumbbell Clean and Jerks Video
*Odd Object Clean and Jerks
*Barbell Clean and Jerks (95/65) (Kilos: 43/29)
DEVIL’S PRESS
*Single Arm Devil’s Press Video
*Burpee Box Jumps
*Burpee Broad Jumps Video
*Barbell Power Snatch (95/65) (Kilos: 43/29)
TEACHING
STANCE
*Your stance will differ on nearly every movement today
*For the over-and-back dumbbell hops, the width of your feet can make you faster or slower
*The more narrow your feet are, the closer you can stay to the inside of the dumbbells
*The closer you stay, the faster you can cycle these reps
*Think of your feet like paint brushes
*A wide brush (wide stance) isn’t as accurate as a narrow brush (narrow stance)
*Go wider to slow down your movement and more narrow to speed it up
*On the dumbbell clean and jerks, you will take the most narrow stance of all three dumbbell movements to allow for the bells to make contact outside the feet
*In this position, the feet will be almost directly under the hips
*On the thrusters, take your normal squat stance – right around shoulder width
*On the devil’s press, your feet will be slightly outside of shoulder width to allow for the dumbbells to settle *between them coming out of the “burpee portion” of the movement
*Make sure the feet don’t go so wide that the knees end up caving in
TIPS
*With a little rest built in to each of these intervals, we want to move with smart intensity
*It’s easy to complete round 1 at lightning speed, but envision what speed you’ll be moving at in the 3rd interval
*That pace might be the best option from the beginning, as a good goal would be to keep your fastest and slowest rounds within 10 seconds of each other
*Move with a purpose in the opening interval, but use it as your “feel out round”
*After the first round is complete, evaluate whether you should slow down somewhere, speed up your movement, or hold a similar pace
WARMUP
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges Video
5 Inchworm to Push-up Video
Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats Video
10 Romanian Deadlifts (Each Side) Video
10 Single Arm Russian Swings Video
10 Strict Press (Each Side)
10 Goblet Squats Video
Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest
STIMULUS
DESCRIPTION
*Today’s body armor is focused on the midline
*Alternate back and forth between these two movements for 4 rounds
*The flow of the workout goes as follows:
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest
*With rest built in, the goal is to move for as much of the 40 seconds as you can
MOVEMENT VIDEOS
Flutter Kicks: Video
Hollow Rocks:Video
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DAILY MINDSET
“Ductus Exemplo”
The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.
