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TODAY'S WOD

WOD
"New England Patriots"
Warm-up
10 min AMRAP
1 minute easy row
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
10-sec handstand hold
WOD and strategy
"New England Patriots" (3 Rounds for reps)
16-14-12
Calorie Row
Strict Handstand Push-Ups

- @8:00 -

16-14-12
Calorie Row
Front Squats (95/65)

- @16:00 -

16-14-12
Calorie Row
Push Press (95/65)

* Women's Calories 13-11-9
TARGET SCORE
Target time each set: 4-5 minutes
Time cap each set: 7 minutes
STIMULUS and GOALS
Stimulus for todays workout is sustaining a consistent, high intensity across the 3 workouts. After the first workout the next 2 will start on the 8 minutes, so this means athletes need to push the pace through in order to get a reasonable rest.

Transitions need to be fast and aggressive with the low rep count and light weight. These 3 workouts are meant to be fast (close to sprint) so don't let athletes settle for anything less.

WORKOUT STRATEGY & FLOW
Row: Keep intensity around 80% and focus on long, strong pulls. Make sure they finish the pull before returning in and look for and correct the common fault of re-bending the knees before the hands come back in. The goal for the row should be sub 60 seconds for the first set, and then athletes should see a 10-15 second run-off as calories decrease.

Strict HSPU: Athletes should look to complete reps in 2-3 sets with short rest between. Allow athletes to do strict until they are reduced to singles and then encourage them to switch to kipping for the remainder of the workout to keep intensity up. Do not let athletes get "stuck" on this movement and lose the overall intended stimulus for the metcon. Breathing with each rep will cause athletes to brace core with each rep and maintain form.

Front Squat: Weight should be light where athletes will have no problem completing all reps unbroken without hesitation. Squat clean the first rep and continue moving all the way through without stopping. Cue athletes to stay tall and tight with the core while maintaining a steady breathing pattern. Scale to back squats or dumbbell front squats for athletes that lack mobility or are new to the movement.

Push Press: Weight selected should allow athletes to complete reps unbroken across the workout.

Coaches: If equipment is lacking or space have athletes partner up and go 1:1 on the workouts.

Modifications
HSPU can be modified to kipping HSPU, HSPU with feet on box, Negative HSPU, Pushups, or double DB strict press at 50/35 or 35/20.

SCALING OPTION 1 (Masters 45+)
16-14-12
Calorie Row
Handstand Push-Ups

@8:00
16-14-12
Calorie Row
Front Squats (75/55)

@16:00
16-14-12
Calorie Row
Push Press (75/55)

SCALING OPTION 2 (Beginner)
10-8-6
Calorie Row
Push-Ups

@8:00
10-8-6
Calorie Row
Dumbbell Front Squats

@16:00
10-8-6
Calorie Row
Dumbbell Push Press

SCALING OPTION 3 - Limited equipment
150m Shuttle Run (50m out and back, 25m out and back)
16-14-12
Strict Handstand Push-Ups

@8:00
150m Shuttle Run (50m out and back, 25m out and back)
32-28-24
Air Squats

@16:00
150m Shuttle Run (50m out and back, 25m out and back)
32-28-24
Push Ups

SCALING OPTION 4 - Large Class Option
Teams of 2
75/60 Calorie Row
75 Strict Handstand Push Ups
75/60 Calorie Row
100 Front Squats (95/65)
75/60 Calorie Row
125 Push Press (95/65)
Yoga/Mobility
Foam Roll - 1 Min Each
Upper Back
Lats (each side)
Quads (each side)
Triceps (each side)
WOD and strategy
"AFTER PARTY - Bodybuilding"

Shoulder Press
5 set: 10 reps

*Build to a moderate weight and stay the same across all sets.
Athletes Notes
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

Hand Stand Push Ups
5 sets: 6 strict + 6 kipping

Athletes Notes

Focus: Stay within a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged. Breathe out on each kip to assist with core engagement and stability. Ensure that all reps reach full lockout. For kipping reps, follow the sequence of head on ground, butt against wall, load legs, kip/press. Padding or a mat under the head is advised. If you do not have strict handstand pushups, this movement can be modified to a strict double dumbbell standing press. If you do not have kipping handstand pushups, this movement can be modified to handstand pushups with feet on a box, pike pushups, or a double dumbbell push press.

Standing Single are DB Shoulder Press
4 sets: 10 Reps each side

Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under iso-lateral load. Repeat on other side to complete set.

Athletes Notes

Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under iso-lateral load. Repeat on other side to complete set.

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

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