WOD
 | Sat, Mar 9 2024 |  |
| Barball Strength 20240309 | Home WOD 20240309 | Other Results | Whole Foods Challenge |
Barball Strength 20240309
(Check In)
Warmup: 200m walk
2 rounds:
-20 jumping jacks
-5 PVC good mornings
-5 PVC overhead squats
-5 squat jumps
Then
Accumulate 40 hyperextensions (medium weight)
Barbell warmup:
2 rounds for quality (empty barbell)
-5 romanian deadlifts
-5 muscle snatch
-5 behind the neck press
-5 overhead squat
Snatch (Week 6/6):
3 reps x 3 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 3 sets @ 90%+
Front Squat + Push Press (1RM of C&J)
1 front squat + 3 push press @ 50% x 4 sets
Deficit Deadlift (25# plate)
5 reps x 1 set @ 50%
5 reps x 1 set @ 60%
5 reps x 5 sets @ 75%
Accessory: 4 sets
-15 weighted gakk squat
-10 Russian twist (35/26 Kettlebell)
Stretch:
- 1 min quad roll /leg
- 1 min Calf stretch /leg
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| Tony | Yes | | | Coach C | Yes | | | Phil | Yes | | | Carsyn | Yes | | | Coach A | Yes | | | Matt | Yes | | | Coach B | Yes | | | Coach J | Yes | | | Perry | Yes | | | Tricia | Yes | | | Nickolas | Yes | | | Joey P | Yes | | | Maddy | Yes | |
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Home WOD 20240309
(Reps)
WARM-UP:
200m walk
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, bike, jump, or run
– Perform straight through on one machine OR switch after 60 seconds of work
2 sets:
:30 band pull-aparts
10 up-downs
5-10 dips
5 burpees
– Rest :10-:20 between movements
WOD: AMRAP x 10mins
2 double-dumbbell bent over rows (15-50)
2 burpee broad jumps (3 ft)
4 double-dumbbell bent-over rows
4 burpee broad jumps
6 double-dumbbell bent over rows
6 burpee broad jumps
– Continue to add 2 reps to each movement in the sequence until time expires
– Perform the burpee broad jump similar to a bar-facing burpee, but over a 3-ft span of marked-off space
STRETCHING:
1:00 lat foam roll/side
1:00 calf foam roll/side
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Whole Foods Challenge
Mar 1, 2024 - Mar 31, 2024 (Individual Goal 200) 
Score 1 point for each macronutrient made of fresh, whole foods...
- whole food protein
- whole food carbs
- healthy fats
Each fresh macronutrient eaten at a meal counts as 1 point (note: it is not each food item, e.g. multiple veggies would only count as 1 point). Maximum 3 points for a meal.
Any fresh, whole foods or healthy fats eaten as a snack may also count as 1 point.
| Coach J | | | Coach E | | | Tricia | | | Coach B | | | Coach C | | | Coach A | | | Carsyn | | | Marcus | | | Tracy L | | | Joe K | |
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