Sergey, Coop, and Heidi are crushing the Dumbbell Hops from last weeks brutal DB WOD!
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WOD
”CEO”
5 Rounds:
AMRAP 3:
3 Power Snatches (115/85)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
*”CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”
*You’ll move quickly for 3 minutes and rest for 1 in this interval piece
*The way the workout is written allows for a high intensity to be maintained:
*There is built in rest
*The reps are small
*The movements patterns do not interfere with each other
*Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
*Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers
DOUBLE DUMBBELL POWER SNATCHES
*Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
*Jump the dumbbells overhead in one smooth motion to a locked out position
*Use a moderate load that will be completed unbroken each round
PUSH-UPS
*The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
*Choose a rep number or variation that you can complete unbroken each round
*See below for “modifications”
MODIFICATIONS
PUSH-UPS
*Reduce Reps
*Elevate Hands (Box or Bench)
*Knee Push-ups
DOUBLE DUMBBELL POWER SNATCH
*6 Single Dumbbell Power Snatch (3 Reps Each Side)
*3 Odd Object Ground to Overhead Video
*3 Barbell Power Snatch
*6 Kettlebell Swings
*6 Slamballs Video
TEACHING
*Let’s focus on the hips and shoulders moving together – specifically in the double dumbbell power snatches and push-ups
*It can be common in the snatch for the hips to rise first when taking the weight off the floor
*This means we’ll have to pull the weight up with mostly our back
*Moving the hips and shoulders together allows you to push more with the leg muscles to elevate the dumbbells
*Hips and shoulders together in the push-up means maintaining a “plank like” position throughout
*Keep the body in one straight line from head to toe as the body moves up and down in the push-up
TIPS
GENERAL
*The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
*We move from a total body pull, to an upper body push, to a lower body push
*See if you can complete each movement unbroken within these short windows
*The two things you can adjust as needed are your transition time and air squat speed
*If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
*If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds
WARMUP
3 Rounds
30 Seconds Cossack Squats Video
30 Seconds Push-up to Down Dog Video
30 Seconds Glute Bridges Video
Directly Into…
3 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers Video
30 Seconds Glute Bridge Walkouts Video
BODY ARMOR
4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest
STIMULUS
DESCRIPTION
*We’re pulling with the upper body and the lower body in todays Body Armor piece
*Within these 30 seconds windows, you’ll complete as many quality reps of each movement as you can
*Since we alternate between upper body and lower body and because there is 30 seconds of rest after each movement, look to challenge yourself with weight while holding on for the full duration
*If you only have one dumbbell available, complete 30 seconds on each arm and leg before resting for 30 seconds
MOVEMENT VIDEOS
Double Dumbbell Rows: Video
Double Dumbbell Romanian Deadlifts: Video
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DAILY MINDSET
“I was complaining I had no shoes, until I met a man who had no feet.”
~Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.
