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https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1569419962411-KT5JSE7SITBN1U7R8HPC/IMG_0335.jpg Instructors Professor Ovid Rodriguez 10th Degree Black Belt https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1568427686319-IQ6ZKB4XBA1EYKUK2AML/IMG_0024.jpg Instructors Master Vito Rodriguez 6th Degree Black Belt https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/9ae46f52-81a0-4cc2-bf2b-86c4146f1057/tempImageoktzdL.jpg Instructors Sensei Leo Felipe 3rd Degree Black Belt https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1513750788770-EZ8RPNSI0QSWB2ALL3FC/IMG_1790.JPG Instructors Sensei Louie Medina 5th Degree Black Belt https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/9b12e691-5a5c-452f-afa4-1b7da94e75e5/DSC04602+2.JPG Instructors Sensei Christian “Cheeks” Elizondo 3rd Degree Black Belt 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Each class revolves around discipline and respect. Learn more than just punching and kicking. https://www.bearskarate.com/class-schedules daily 0.75 2023-11-13 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1513363139624-5SG8Q2015OP7UH75RJ5C/B6F7499E-802A-470D-B1F9-C1934A7ECAF2.jpeg Class Schedules https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/6b518f9c-8714-4ba3-8737-6761590ca96d/DSC00084.jpg Class Schedules Fun and Learning that revolves around Discipline and Respect. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/aacf1d39-8739-4f07-8c74-0d078776797f/DSC00181.jpg Class Schedules https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/ec8c2076-483a-4f2d-b1cc-d56eb5caca20/DSC09999.jpg Class Schedules https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1660102433453-CPQZL006O1X7ULJUQOTN/DSC00452.JPG Class Schedules - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/f0751051-6341-4c81-9500-5d2fc03cd032/DSC00065.jpg Class Schedules https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/457ed74e-9ac7-475b-99aa-e65beeeaff52/tempImagenZ17Zt.jpg Class Schedules https://www.bearskarate.com/upcoming-events daily 0.75 2023-11-13 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/ef67f4f9-0c37-4ab6-ab1e-c84f74700716/php5UxkNq-small.png Upcoming Events Team BKI’s first tournament of the year will be in Longview Tx. on January 19th. Make plans today!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/352d7071-9a2f-4b82-bd0f-734fda1193fd/phplB1TtS-small.png Upcoming Events Bears will have their team at this years Tall City Classics in Midland Tx. on February 3rd. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/9a81416d-a7a8-4b16-9a3a-c091351cd5b6/phpoMNIph-small.png Upcoming Events Bears Karate will be dancing on down/up to Memphis TN on February 16th-17th. Make plans to attend this amazing event! https://www.bearskarate.com/what-we-offer daily 0.75 2022-11-15 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638284108918-2K48WPVDL4VHZQGF8HPZ/IMG_9718.jpg What we Offer https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/b760f368-a363-4e10-9b14-a0fb9e419d54/DSC09045.jpg What we Offer https://www.bearskarate.com/elite-endurance-page daily 0.75 2020-02-16 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1581885985277-GW8E7PUDS95BRYWPI5VP/2nd+Endurance+WOD.jpg Elite Endurance Page https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1581345254123-0QX0NC2561X670KW1YH9/Endurance+WOD.jpg Elite Endurance Page https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574095382274-GM9IDVHWT89GNFPVSQQG/IMG_1127.JPG Elite Endurance Page https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1572625194756-LZGSCLNO7NYH3JV4CHN1/IMG_0858.jpg Elite Endurance Page Try to hit this Endurance workout without stopping. Remember that a jog is 70-75% of your max. A run is 80-90% and a sprint is 100%. Train hard and have fun. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571491501298-398CS31V0B5RAOAJY96I/IMG_0699.jpg Elite Endurance Page Endurance Workout Jog 1 mile 5- Rounds Sprint - 50m Walk - 50m Jog 800m 5- Rounds Sprint - 50m Walk - 50m Jog 400m There is no rest in between anything. You’re only doing 2 miles so really push on the sprints. Thats really what you should be focused only. The walking and jogging should be considered active rest. Have Fun!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571154446308-HZXS3C4UHJL7SLA6DCK9/IMG_0563.jpg Elite Endurance Page Seems easy enough.....yeah right. The jog should be 60%-75% of your max. The sprint is all out, 100%. Have fun https://www.bearskarate.com/elite-tips daily 0.75 2020-08-16 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1597582456663-E89595DI53L435QML7EQ/IMG_32B8A6C064BA-1.JPG Elite Tips & Videos Quarantine Push https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579098741354-6FY5DZYIENTSAXGHJHLS/IMG_32B8A6C064BA-1.JPG Elite Tips & Videos Setting up your D-Side. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571410906247-P1SPEIO6RHQ2ZW297T6O/IMG_C52920A6062C-1.jpeg Elite Tips & Videos Fake Tips. Use them with a purpose. https://www.bearskarate.com/wwwbearskaratecom/terms daily 0.75 2024-04-15 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571194159593-F490VX45RKQ2NF91ZUZT/terms.jpg Terms and Conditions https://www.bearskarate.com/movement-videos daily 0.75 2019-10-25 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571410968103-9JJE7GFOW7GHSVJMTQ15/IMG_765524920E9F-1.jpeg Movement Videos Body Fake https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571410997098-3PHUWUAZAJBJJC967H0B/IMG_765524920E9F-1.jpeg Movement Videos Kick Fake https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571411010761-YRA342UZPU6XGZ0084O1/IMG_50BD177F7B40-1.jpeg Movement Videos Push Fake https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571411025382-SON53HXTMVS2OE422Y1Y/IMG_50BD177F7B40-1.jpeg Movement Videos Wall Up Fake https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571971367801-8ZO0JQRKBWUGWAALZ1VX/Elite+Movement+Logo.jpeg Movement Videos Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571971519405-SC6NB0E0SS7O1AUX06BI/Elite+Movement+Logo.jpeg Movement Videos Body Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571971549967-VGSDQNE0YD8FVSZHXXM7/Elite+Movement+Logo.jpeg Movement Videos Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571971691000-WLDKF1A9U3GRWYLXYBIP/Elite+Movement+Logo.jpeg Movement Videos Body Fake / Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571971589467-WYAO8EPY90WIV870QWV9/Elite+Movement+Logo.jpeg Movement Videos Body Fake / Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571971638437-6I1DCANADC74TA13Q1YJ/Elite+Movement+Logo.jpeg Movement Videos Body Fake / Body Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571973434240-Y80D41I6D5YHEUH1HSBS/Elite+Movement+Logo.jpeg Movement Videos Push Fake / Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571973489772-FBD4KVAXCBTLNU3EKJW0/Elite+Movement+Logo.jpeg Movement Videos Push Fake / Body Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571973531889-QLI1LQKGCE9GO1U9QN46/Elite+Movement+Logo.jpeg Movement Videos Push Fake / Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571973925705-8MHZS6FUK4CQ91W6S43B/Elite+Movement+Logo.jpeg Movement Videos Kick Fake / Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571973954409-4EESBUKL0DUWYYWTZXW8/Elite+Movement+Logo.jpeg Movement Videos Kick Fake / Body Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571973980031-JCIZCLIL84ICNEM9F0M6/Elite+Movement+Logo.jpeg Movement Videos Kick Fake / Blitz https://www.bearskarate.com/week-1-workouts daily 0.75 2020-05-02 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571601437875-J0UCH2XG8KFF29440892/IMG_0207.JPG Passed Weeks Workouts https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583591091744-BQY4SLCGMP1TX1ZCTSOV/Monday+WOD.jpeg Passed Weeks Workouts EMOM 16 Minutes (Every Minute on the Minute for 16 Minutes) Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press Minute 2: Max Reps Box Jump Overs Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press. If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump! For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the stomach tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side. You can sub front rack step ups in place of the lunges or even single leg deadlifts. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Stomach tight. For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, stand up all the way, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible! If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583591187437-MP7SBUJYJ4CCWMPDON36/Tuesday+WOD.jpeg Passed Weeks Workouts 5 Rounds Run 400 Meters 20 Dumbbell Squats 3 Wall Walks Goal: Under 22 Min We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your stomach tight! For the 400m run, try to keep it to 2 minutes or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your stomach tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Don't slide or flop! Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms. Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583591249990-FE514GYRN8569DYFOQPI/Wednesday+WOD.jpeg Passed Weeks Workouts 8 Rounds Run 200 Meters 5 Devil Press 10 Alternating Dumbbell Step Ups Goal: Under 20 Min You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements! For the 200m run, shoot for less than a minute. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Each step up counts as one rep so you will do 5 per side but alternating. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you! You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges. Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583591341291-6OJVM6RI9OF4UHEAJHM3/Karate+WOD.jpeg Passed Weeks Workouts 5 Rounds 5 Box Jumps 5 Defensive Touch & Go 5 Box Jumps 5 High Block / Quick Reverse 5 Box Jumps 5 Double Side / Quick Reverse 5 Box Jumps 5 Fake Kick / D-Side https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583591413267-9SB3C1F345H2YGC7V0BO/Karate+WOD.jpeg Passed Weeks Workouts 5 Rounds 12 Burpees 6 Double Side Kicks / D-Side 6 Single Side Kicks / D-Side 10 Kettle Bell Swings :30 Second Plank Holds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583590277834-WVVU61I7P5KPQO5R5JZQ/Monday+WOD.jpeg Passed Weeks Workouts Every 5 Min for 4 Rounds: Run 400 Meters 30 KB Swings 30 Air Squats Goal pre round is 4:30. **If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each! So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the stomach tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583590684453-16YCZ0W3EDKO5ZH7JRTH/Tuesday+WOD.jpeg Passed Weeks Workouts 3 Rounds Each Round is a 3 Min AMRAP 12 Dumbbell Deadlifts 8 Push Up + Renegade Row Goal: 9 Rounds + You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute. For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Stomach tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and stomach tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and stomach tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! Each rep of the renegade row will be push up + row right + row left. For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the stomach tight. Hands are on the dumbbells. Go to the knees if you need to. Chest and thighs touch the ground at the bottom. Lock out completely at the top. For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583590752584-Y9MXBKWIJDGRFT9J17IM/Wednesday+WOD.jpeg Passed Weeks Workouts 4 Rounds 20 Burpees 20 Alternating Weighted Step Ups 20 Box Jumps Goal: Under 20 Min You are aiming for sub 5-minute rounds on this one. Choose a version of the burpee and step up you can do at least 10 per minute. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and extend your hips. For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep. Make sure you choose a weight and a height that you are comfortable stepping up AND down. For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583590822647-N1WSL1IDM216XVNLUEYX/Karate+WOD.jpeg Passed Weeks Workouts 5 Rounds 30- Jump Squats 30- Push Ups 30- Sit ups 10- Jump over pad / Double Side Kick / Round House 10- Body Helmets https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583590983029-LGYI2Q554NHZ8JNFOT38/Karate+WOD.jpeg Passed Weeks Workouts 10-1 KB High Pulls KB Swings Burpees Round House / Quick Reverse (Touch & Go) Body Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583589288686-TBV4LTV71DPEWFDMS8ST/Monday+WOD.jpeg Passed Weeks Workouts 100 Mountain Climbers 75 Air Squats 50 Kettlebell Swings 75 Air Squats 100 Mountain Climbers For the Mountain Climbers every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep. For the KB Swings. You will use a weight that is maybe heavier than normal for you if you have one. Keep the heels down, bend the knees slightly, arms are just ropes. Allow the chest to hinge forward and then stand fast and hard to create momentum on the bell! Goal is to finish with the KB all of the way overhead. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583589351997-LGFX5EB6ZVE9UU01Q1B5/Tuesday+WOD.jpeg Passed Weeks Workouts EMOM 16 Minutes (Every Minute on the Minute for 16 Minutes) Minute 1: Max Box Jump Overs Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating) Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press. For this workout you will alternate minutes back and forth until you have done 8 rounds total (16 Min). So when the clock starts you will do Max Box Jump Overs. DON'T PEAK OUT!! Keep in mind that this is 16 MINUTES. When the clock hits 1:00 you switch and do the complex of 8 lunges and 4 push press. Rest the remainder of time until the clock hits 2:00. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583589452854-BQC0AYPQZTR5ON4QI1CP/Wednesday+WOD.jpeg Passed Weeks Workouts EMOM Death BY: Every Minute for as long as you can last (or 20 min): Min 1: 6 Dumbbell Deadlifts + 1 Lateral Burpee Over DBs Min 2: 6 Dumbbell Deadlifts + 2 Lateral Burpees Over DBs Min 3: 6 Dumbbell Deadlifts + 3 Lateral Burpees Over DBs Min 4: 6 Dumbbell Deadlifts + 4 Lateral Burpees Over DBs Min 5: 6 Dumbbell Deadlifts + 5 Lateral Burpees Over DBs.... ALWAYS do 6 Dumbbell Deadlifts and add one lateral DB Burpee each minute until you reach 20 min or you can't make it in time for the next minute! This is going to feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick! Choose a load you can go unbroken for sure. Focus on solid movement no matter what. For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Stomach tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and stomach tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and stomach tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583589533931-QU7RRFS25B8AB4M1I2TN/Karate+WOD.jpeg Passed Weeks Workouts 30 Reps Each (Broken up anyway) -Body Fake -Wall Up Fake -Push Fake 90 seconds rest 30 Reps Each (Broken up anyway) -Back Step or Front Step / Quick Reverse -Back Step or Front Step / Side Kick / Round House / Q. Reverse -Back Step or Front Step / Side Kick / Back Fist https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583589634284-XU3P5K05CB3EKNPELS2Z/Karate+WOD.jpeg Passed Weeks Workouts 7 minute AMRAP (As Many Rounds As Possible) 5- Med Ball Jump Squats 5- Box Jumps 5- Skip Side Kicks 5- Jumping Back Spin Kick Goal is 7+ Rounds 90 Seconds Rest. Then.. 5 minute AMRAP (As Many Rounds As Possible) 4- Med Ball Jump Squats 4- Box Jumps 4- Skip Side Kicks 4- Jumping Back Spin Kick Goal is 7+ Rounds 90 Seconds Rest. Then.. 3 minute AMRAP (As Many Rounds As Possible) 3- Med Ball Jump Squats 3- Box Jumps 3- Skip Side Kicks 3- Jumping Back Spin Kick Goal is 8+ Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583588803980-8CFFCXBRGNMBGW2BK9NN/Monday+WOD.jpeg Passed Weeks Workouts 5 Rounds Run 200 Meters 10 Double Dumbbell Snatch 8 Burpee Box Jumps Rest 1 Min Goal: Under 4:00 Per Round (Not Including Rest) The run distance should take you roughly 45 seconds to 1:15 depending on your running ability. If you are unable to run for space or weather reasons you may sub 1 min of double or single unders (probably don't do this if you did all of the doubles yesterday) OR 1 Min Mountain climbers! The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the stomach tight. When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground. Only one head of each dumbbell must touch the ground at the bottom of every rep. For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box. If you don't have something sturdy to jump on, find something to jump OVER! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583588889962-8P42VL8VEL8G7IXY8KYJ/Tuesday+WOD.jpeg Passed Weeks Workouts Part 1: 2 Rounds 16 DB Hang Power Clean 16 DB Push Press 16 DB Alternating Front Rack Lunges After 2 Rounds Complete: Rest 2 Min before Part 2 Part 2: 3 Rounds: 12 DB Hang Power Cleans 12 DB Push Press 12 DB Alternating Front Rack Lunges After 3 Rounds Complete: Rest 2 Min before Part 3 Part 3: 4 Rounds 8 DB Hang Power Clean 8 DB Push Press 8 DB Alternating Front Rack Lunges For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So in part 1 for the set of 16, you end up doing 8 on each side. In part 2 for the set of 12, you end up doing 6 on each side. In part 3 for the set of 8, you end up doing 4 on each side https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583589027926-1GEY0M4A822FZ7NXGUVA/Wednesday+WOD.jpeg Passed Weeks Workouts 16 Devil Press 16 Jump Overs 14 Devil Press 14 Jump Overs 12 Devil Press 12 Jump Overs.... Decrease by 2 reps each time until... 2 Devil Press 2 Jump Overs These Devil Presses can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the dumbbells from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, try step up and overs or even reverse lunges. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583589106416-1KGVHCX0KNX2FS4Z7JLK/Karate+WOD.jpeg Passed Weeks Workouts 4- rounds 200- jump rope singles 2 min point fighting bag — 9-6-3 of — Thrusters V-ups 90 seconds rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583589158111-9E8ENOS6N0CMO58R2WYG/Karate+WOD.jpeg Passed Weeks Workouts 5- Rounds 1- min Bag - Hands Only 1- min Bag - Kicks Only 1- min Bag - Both 15- KB Swings 15- Goblet Squats 15- V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583587913183-XVXB5SKYH6N9MP4OO962/Monday+WOD.jpeg Passed Weeks Workouts Run 400 Meters 30 Dumbbell Squats Run 400 Meters 60 Thrusters Run 400 Meters 90 Air Squats Run 400 Meters This is a LOT of squatting! Make sure you choose your load wisely and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the Thrusters- Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583588050608-W6LEBO8QWGDMT5KW50T6/Tuesday+WOD.jpeg Passed Weeks Workouts 5 Rounds 5 Devil Press 10 Dumbbell Snatch (Alternating) 15 Dumbbell Hop Overs Rest 3 Min 5 Rounds 5 Devil Press 10 Dumbbell Snatch (Alternating) 15 Dumbbell Hop Overs These rounds will go fast and you get a nice break in the middle. So push HARD in both sections! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 10 you end up doing 5 per side. For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583588147489-HWIZG7JSF041ADTD1FHJ/Wednesday+WOD.jpeg Passed Weeks Workouts 5 Rounds 15 Kettlebell Swings 15 Burpees Goal: Under 10 Min - You gotta want it!! The idea is to go hard and fast on this one. Shoot for sub 2 minute rounds. Make sure you breathe! For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583588227228-ISZBWHF35NL9TH35LJE4/Karate+WOD.jpeg Passed Weeks Workouts 7- rounds 2 min bag ( Hands only) 10- power Cleans 10- Push press 1 min rest. My goodness, talk about the first 2 rounds being easy! Keep a clear head, keep the jams pumping and just keep grinding during this one. Those last two rounds had me contemplating “5 rounds is good, right??” Don’t let that person win!!! Push that weakness away and KEEP PUSHIN’!! Have fun! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1583588304119-7G3D4WAYD5EF25S283W6/Karate+WOD.jpeg Passed Weeks Workouts 7- rounds 2 min bag (Kicks Only) 10- Push Ups 10- Incline Push Ups 10- Decline Push Ups 1- min rest There was a point in every round I had to tell myself “Alright you’ve thrown like 6 side kicks in a row. Change it up”. We focus on such an array of kicks in this program. Don’t forget to give some love to the hook kick and spin. The hell! If a jumping spin comes out, LET IT! Have some fun with this one. Remember, good technique trumps everything! I freaking love push ups! I would program them in every workout but my wife would kill me. So yeah. Hehe. Don’t be afraid to start breaking up these reps sooner then usual. Like....in the first round. Start and finish strong. Have fun! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579963794222-B7539FKZ0QM0ZUYOMVZY/IMG_BE80FDDC59FE-1.jpeg Passed Weeks Workouts Every 2 Min - for 20 minutes Run 200 Meters 8 Burpees 16 Air Squats The way this works is when the clock starts you have 2 min to complete a 200 meter run, 8 burpees, 16 Air Squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you complete 10 rounds. The run should take less than a minute, so shorten the distance if needed. If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option. Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1580007690141-9ZY6V82HCC3NYAXWS9LX/IMG_CA442C05A834-1.jpeg Passed Weeks Workouts 10 Rounds 8 Dumbbell Power Cleans 8 Weighted Sit Ups DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep." You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening, use a lighter weight or do regular situps without the weight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1580007832621-EDX4JKNR6JWGA9Q51ZBM/IMG_88741B861DED-1.jpeg Passed Weeks Workouts 10 DUMBBELL POWER CLEANS 10 DUMBBELL JERKS 10 DUMBBELL SQUATS 10 BURPEES OVER THE DUMBBELLS 9 DUMBBELL POWER CLEANS 9 DUMBBELL JERKS 9 DUMBBELL SQUATS 9 BURPEES OVER THE DUMBBELLS .... CONTINUE WITH 8,7,6,5,4,3,2, AND 1 OF EACH. Choose a weight that you don't have to break the sets up a lot. For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down. On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, stomach tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead. For the squats the dumbbells can be rested on the shoulders however you would like! Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand! The DB facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the DB - not lateral! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1580007935492-9GNXJDX5A6LLX9UOKGMK/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts RETEST TIME!!!!!! 100- Goblet Squats w/weight 25- Burpees Then right into.... Round House Wall Kicks without putting your foot down 50- Right Round Houses 50- Left Round Houses 40- Right Round Houses 40- Left Round Houses 30- Right Round Houses 30- Left Round Houses 20- Right Round Houses 20- Left Round Houses 10- Right Round Houses 10- Left Round Houses Then right into... 100- Goblet Squats w/weight 25 - Burpees We did this workout a few months ago. Let’s see how much you all have gotten better! If this is your first time doing this workout. Good luck. Have fun y’all. Goblet squats are regular squats while holding a kettle bell or slam ball on your chest. Make sure to break parallel on the bottom of your squat and extend your hips at the top. Burpees will be done LIKE A BURPEE! Chest on the floor and extend your hips on the little hop at the top. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1580008028216-6LXDV9NWHBAVLWG0LKIT/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 5- Rounds 5- Quick Reverses 5- Side Kick / Back Knuckle 5- Blitz 5- Double Drag Hook / Reverse 5- Body Helmet 1- Minute rest This has to be one of, if not my favorite karate workout ever. I call it the 5-5-5. 5 rounds, 5 techniques, 5 reps each. Like always, don’t sacrifice form and technique for speed. But sure as hell don’t take your sweet time. Make sure to hit every rep hard on the pads or bag. KILL IT!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285548643-E2S6UXRTDBY2MUR8FV57/IMG_BE80FDDC59FE-1.jpeg Passed Weeks Workouts Every Minute for 15 Min 15 Double Unders / 30 single Jump rope 5 Thrusters Your first round should take you no longer than about 35 seconds. If you tend to trip up a lot on the double unders we really suggest you do one of the following: Lower the number to 10 / sub hop overs / sub 30 singles. For the thruster reps the dumbbells will start on the shoulders. Elbows are high. Feet are shoulder width apart with the heels down. Stomach is tight. Reach the butt back and down and drive the knees out. Keep the chest and elbows up as you descend. The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out. Once you hit that position you will stand hard and fast to transfer the power from your legs into the weight. Move your face out of the way and finish with a press overhead. Each rep finishes with the arms locked out and the biceps by the ears. Rib cage pulled down and stomach tight! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285669785-AB9VOIQGAT98TZ0AVOZV/IMG_CA442C05A834-1.jpeg Passed Weeks Workouts 12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 40 Mountain Climbers 20 Alternating Bodyweight Lunges 10 DB Deadlifts 2 Head Touch The main focus for this one will be to keep a steady pace on the lunges and keep a GOOD position on the dumbbell deadlifts. There won't really be any reason you HAVE to stop - so find a pace and hold it! When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight stomach! Bring one knee to your chest and place that leg back to the starting position before brining the other knee to you chest. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If lunges are causing issues, feel free to sub step ups to a box, step or bench. For the DB Deadlifts, This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up. To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your stomach! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285762785-0ZRJ8HUJDQVGTUWY6CQR/IMG_88741B861DED-1.jpeg Passed Weeks Workouts 4 Rounds 30 Push Ups 20 Push Press 15 Jump Overs For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. For the jump overs use something like a box or bench/ laundry basket. Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as your dumbbells. You are allowed to do lateral but I prefer facing. If you absolutely can't jump because of injury or any other reason you may sub a eye level KB/DB swing. If jumping isn't an option find a box, or a step and perform a step up. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285881155-CA3MER3UQ1EVYAW3RC9C/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 7- Rounds 10- Goblet Squats w/KB or SB 10- Walking Lunges w/KB or SB 7- Fake / Blitz 7- Fake / Quick Reverse 1- Minute rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285929497-6RG5W5NXAFNMTGNY1DYK/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 4- Rounds 2-min Bag -Point Sparring- 6 reps of Wall Up Body Helmet 6 reps of Push Fake Quick Reverse 6 reps of Fake Kick Back Knuckle 1 Minute Rest. You will start off this workout on the bag focusing on point sparring techniques. So always be circling and working off your fakes. After the 2 minutes you will practice on specific moves pertaining to point sparring. Four techniques, six repetition each. These will not be timed so give me good form and power. After all point sparring techniques are thrown, rest one minute and repeat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285122580-Q6TSXCLJXWK4R2NS3PB2/IMG_BE80FDDC59FE-1.jpeg Passed Weeks Workouts 3 Rounds 20 DB Power Clean 30 DB Front Rack Lunge 20 DB Push Press Rest 1 Min Between Rounds For this dumbbell power clean, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement. For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the stomach tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side. For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285217055-C9C84GX50ERUJ4VZZ3LZ/IMG_CA442C05A834-1.jpeg Passed Weeks Workouts 4 Rounds 25 Burpees 50 Air Squats Rest 1 Min Not much to say here guys! For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap. For the squats, all the way down to where the butt is below the knees. All the way standing at the top! Try to hit under a 4:30 round. Can you go under 4 with proper technique?? https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285282049-5YQ99AEQBEIH3JR4S4ZX/IMG_88741B861DED-1.jpeg Passed Weeks Workouts 20 Min AMRAP As Many Rounds and Reps as Possible in 20 Min 30 Mountain Climbers 15 KB/DB Swings 10 Box Jump Overs On your Mountain Climbers you will start in a plank/top of push up position. You will bring one knee up to your chest/armpit - then back down and switch. Each time a knee comes up it counts as one rep. So for your set of 30 you end up doing 15 per side. For the KB/DB Swing you will hold your weight with both hands. You will deadlift the weight up to the hips - between the legs. Hinge forward at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms. Stand up hard and fast driving through the heels. The weight will become weightless. Keep the stomach tight and heels down and guide the weight up over your head getting your biceps by your ears at the top. Gravity to bring the weight back down. Keep the chest up, stomach tight and heels down as you pull the weight back between the legs to start the next rep. For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER! If you can’t jump over anything due to injury or just not that confident. Try a step up or a box jump. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285381266-AQX850VTKHH7HFMSB2ZZ/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 5- Rounds 2 min- Bag 10- Fake Body/Helmet 10- Double Side Thrust / Reverse Punch 10- Shin Clash / Quick Reverse Punch 10- Burpees 10-Thruster 90 sec Rest Start the workout off with a 2 minute punching bag round. Either work on your point fighting or continuous fighting. If you choose point. Work on your movements, fakes and quick in and out movements before and after your technique. If you choose to work on your continuous sparring. Stay close to the bag, keep those punches coming and use your angles. On your Fake Body Helmet, make sure to use a punching bag or have someone hold pads for you. Make sure to use one of the 4 fakes we work on during this program. Body, kick, push or wall up. Body punch will be your reverse punch and helmet will be your back fist. First kick on the double side is to get closer to your opponent. Second is to hit. As soon as you hit make sure to fall forward on your reverse punch. On the shin clash, your are mimicking when both fighters kick at the same time and clash shins. As soon as you touch, you have to have the quicker draw and fall fast into your reverse punch. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the thruster, stand with your feet shoulder-width apart and hold your dumbbells/slam ball in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579285452500-6WX8U6VA3YXF9T2637TQ/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 20 Minute EMOM (every minute on the minute) Odd minutes: 8- Goblet Squats 4- Box Jumps Even Minutes 5- Side Kick / Round House 5- Side Kick / Hook Kick 5- Triple Side Kick Start every round at the top of the minute. So each round will start at the :00 mark. If you finish the round at the :40 mark. That means you have :20 rest. For your Goblet Squats. Keep the slam ball close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. For the Box Jump stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the odd minutes try to hit the bag or have someone hold the pads for you. Each kick is thrown hard and with the intent to hit! Don’t try to take it easy and throw weak kicks just so you won’t get too tired. That’s the whole point of the workout. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579284234937-XB1NO7X7H23KLYTYEK3P/IMG_BE80FDDC59FE-1.jpeg Passed Weeks Workouts 10 Rounds 7 Dumbbell Thrusters 7 V - Ups For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears. For the V-Ups, from a hollow position on the floor, raise your torso and legs up in the air at the same time so your hands touch your feet directly above your hips. Keep your legs straight and squeezed together tight! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579284427778-WNF6Z7Y2B3L40S0GFHCR/IMG_CA442C05A834-1.jpeg Passed Weeks Workouts 5 Rounds Run 400 Meters 15 DB Bent Over Rows 15 DB Push Press Goal is under 20 minutes!! For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round. For the run - the distance should take you 1:30-2:15. If it's taking longer than that - and it's not because you are dogging it - shorten it a bit. For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579284499126-Z5V83S1CY577RWFJVSKB/IMG_88741B861DED-1.jpeg Passed Weeks Workouts 18 Min AMRAP (As Many Rounds and Reps as Possible in 18 Min) 12 Dumbbell/Kettlebell Goblet Lunges(Alternating) 12 Russian Twists 8 Push Ups You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups! A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, stomach tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579284578883-XF29K01EJIAI02K5WXG0/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 4- Rounds -3 reps each technique / 3 reps each exercise- Techniques: •Blitz •Hook Round / Quick Reverse •Body / Helmet Exercises: 3- Hops (Same Spot) 2- Hops (Forward / Back) 2- Hops (Forward / Chest) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579284656359-96HRG847EQ268RUEP8WH/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 20 minute AMRA (As Many Rounds As Possible) 15- Ball Slams 10- Fake Kick / D-Side 15- Thrusters 10- Quick Reaction Hook Kick 15- Up & Overs (Push Ups) 10- Spinning Hook Kick https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579283721329-E6RQW1IBYSVPP2DQ370N/IMG_BE80FDDC59FE-1.jpeg Passed Weeks Workouts Part 1: 7 Min AMRAP (As Many Rounds and Reps as Possible in 7 Min) 20 Dumbbell Hop Overs 4 Devil Press After 7 Min is UP - Rest 3 Min before Part 2 A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Part 2: AMRAP 5 Min (As Many Rounds and Reps as Possible in 5 Min) 20 Dumbbell Hop Overs 8 Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579283905724-GMME03BMIGCTOV7ELO88/IMG_CA442C05A834-1.jpeg Passed Weeks Workouts 3 Rounds 30 Push Ups 30 Dumbbell Step Ups 30 Box Jumps This is a lot of reps! Break up the push ups early to avoid going to failure. Focus on being explosive in the box jumps rather than cycling through them really fast. Keep your chest up and stomach tight on those step ups! For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate your stepping leg so for 30 reps, it's 15 per leg. Make sure you choose a weight and a height that you are comfortable stepping up AND down. For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER! Have fun!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579283992459-WUBVYICXA0A73ZBCD1S0/IMG_88741B861DED-1.jpeg Passed Weeks Workouts 5 Rounds 15 Dumbbell Power Cleans Run 200 Meters Rest 1 Min Between Rounds Think of this one as 5 sprint intervals. Go hard rather than heavy. And, even though you are going fast, make sure you practice safe, efficient movement aka use your hips to send the DBs UP rather than swing them OUT! DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep. The run should take a minute or less. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579284073795-BQONS8LB4U4PDB740ZTQ/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 10 - 1 *Fake / Quick Reverse *Side Kick / Hook / Reverse *Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1579284126639-4TGXSCSQ7SUHF9JQ88X1/IMG_36AE6EDD7864-1.jpeg Passed Weeks Workouts 8 - Rounds 2 minute Stations :30 seconds rest -Jump Rope -Bag (Point & Continuous Fighting) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1577028103152-7IATFII4Z7YRAX9AIPY6/Monday+Workout.jpeg Passed Weeks Workouts 15 Min AMRAP 10 DB Push Press Right 10 DB Overhead Lunges Right (Alternating Legs) 10 DB Push Press Left 10 DB Overhead Lunges Left (Alternating Legs) 10 V-Ups For this workout you only really need a single dumbbell! You will first do 10 push press on your right arm - then leave it up there and do 10 alternating lunges. Switch to the left arm and do 10 push press left arm - leave it up there - 10 overhead lunges alternating legs. Then 10 v-ups. For the single arm DB push press you will hold a dumbbell at one shoulder. Keep the chest up and stomach tight. Dip keeping the heels down, knees forward/slightly out. Stand up hard and fast to pop the weight off of the shoulder - press to lock out overhead. For the lunges you will want the dumbbell locked out overhead with the bicep by the ear. Press up hard! Make sure the stomach is tight. You may perform a forward stepping, reverse stepping or walking lunge. Up to you. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1577028253418-LI848XNB5A1YHYG54Q7P/Tuesday+Workout.jpeg Passed Weeks Workouts 3 Rounds 30 Push Press Run 400 Meters The run distance should take roughly 2 min to 2:30. A little faster or shorter depending on your ability. For the push press the dumbbells will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the dumbbells. Press to lock out with the biceps by the ears. Choose a weight that you CAN NOT do 30 in a row, but will always be able to do at least 7 or so reps - even when fatigued. Have Fun https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1577028313217-ZED9F6E518AW69RM4FDA/Wednesday+Workout.jpeg Passed Weeks Workouts Run 200 Meters 20 KB/DB Swings Run 400 Meters 30 KB/DB Swings Run 600 Meters 40 KB/DB Swings Run 800 Meters 50 KB/DB Swings This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal. Run hard and fight to keep swings as unbroken as possible. You will hold the weight with both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge forward at the hip but keep the chest lifted. Allow the knees to bend slightly. Arms stay long and straight. Pull the weight back between the legs. Stand up hard and fast - popping the hips to make the kb or db weightless. Keep the chest up and belly tight and guide the weight up overhead with the arms. You have two options on this workout. You can either limit yourself to a 20 minute window and see how far you can go within that time frame. Or just stay for the long haul and finish the entire workout. Your call. Have Fun https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1577028374386-PLHLPVUBM00YJU5TS1LF/Karate+Workout+logo.jpeg Passed Weeks Workouts 5- Rounds 5- Circle around pad / Blitz 5- Circle around pad / Body Helmet 5- Triple Hop pad / Blitz 5- Triple Hop pad / Body Helmet 5- Body Fake / Q. Reverse 1 minute Break https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1577028446561-GS7WFNQPNX2CYHCA3M7H/Karate+Workout+logo.jpeg Passed Weeks Workouts 15 Minute AMRAP (as many rounds as possible) 20- Walking Lunges 5- Double Side Kick / Hook Kick / Reverse 5- Jumping Spin Back Kick 20- Up & Overs w/Box Jump https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1576362793506-GYEWT7JXM4X149BQRK8I/Monday+Workout.jpeg Passed Weeks Workouts 5 Rounds Run 200 Meters 10 Double Dumbbell Snatch 8 Burpee Box Jumps Rest 1 Min The run distance should take you roughly 45 seconds to 1:15 depending on your running ability. The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the stomach tight. When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground. Only one head of each dumbbell must touch the ground at the bottom of every rep. For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1576362897284-2EDUDW7RNRUZVMM7JL3M/Tuesday+Workout.jpeg Passed Weeks Workouts 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) 60 Jump Rope (single under) 15 KB/DB Swings 10 V-Ups The idea here is to keep moving for 15 minutes straight without a lot of stop and start. You don’t have to move a such a frantic pace but be sure not to go slow either. For the swings, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1576362985951-2IQUR6DXE1E8S06ZQ75P/Wednesday+Workout.jpeg Passed Weeks Workouts 2 Hang Power Cleans 2 Jump OVERs 4 Hang Power Cleans 4 Jump OVERS 6 Hang Power Cleans 6 Jump OVERS 8 Hang Power Cleans 8 Jump OVERS 10 Hang Power Cleans 10 Jump OVERS 12 Hang Power Cleans 12 Jump OVERS Rest 2 Min Then Start at 12-12 and go back down! For the hang power clean you will start with the dumbbells at the hips. Perform a good deadlift with the heels down and back flat to get it there. From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the weight travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the dumbbells land on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!) For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1576363093824-QOR4BW0PB0IYQ7MH17E2/Karate+Workout+logo.jpeg Passed Weeks Workouts 6- Rounds - Ladder Drill -Body Fake / Side Step / Quick Reverse (Chest & Back Side) -Body Fake / Side Step / Back Knuckle (Chest & Back Side) -Body Fake / Side Step / Defensive Back Knuckle (Chest & Back Side) 1- Minute Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1576363165717-K4RQMOH8K5G7HE6ODGNH/Karate+Workout+logo.jpeg Passed Weeks Workouts 5- Rounds 8 Reps- D- Side from your right & left knee / Quick Reverse 8 Reps- Reverse Lunge / Front Kick / Tuck Jump 90 second rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575745225360-ZT812II8WSR94LB7GOUM/Monday+Workout.jpeg Passed Weeks Workouts Every 5 Min for 4 Rounds Run 400 Meters 30 KB Swings 30 Air Squats For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the run! You will get rest so the goal is to push the pace and go all out each round!! For the 400m run, you're working with 2:00-2:30. You may need to adjust the distance if it's taking longer than that. For the swings you, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575745287110-UCTJ61P6DZDRWRYORFEC/Tuesday+Workout.jpeg Passed Weeks Workouts 7 Rounds Run 200 Meters 14 V-Up 14 DB Squats You've got 98 DB squats spread across 7 rounds in this one. Choose a load on the DBs you can perform them unbroken for all or most of the workout. For the 200m run, you're working with about a minute. For the V-Ups, Start on your back in a hollow body position, arms overhead. Keeping your arms and legs straight, raise them into the air until they touch above your waist. For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575745337141-XSWYWWV9YPSOGK076P4Q/Wednesday+Workout.jpeg Passed Weeks Workouts 4 Rounds 12 DB Hang Clean and Jerks 24 Burpees Rest 1 Min Between Rounds For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets. So maybe you think you might have to break into 8-4 or 6-6, but no more than that. This movement will start from the hang position (the top of the deadlift or at the waist). You will dip slightly by bending the knees, reaching the chest slightly forward. Keep the dumbbells in close to the body. From here you will stand fast and shrug with straight arms! Pull yourself under slightly into a partial front squat with the dumbbells landing on the shoulders. As you stand - stand fast to feed the power from the legs into the weight as you press up and press yourself under. Catch the dumbbells in a small dip with the elbows locked and biceps by the ears. Stand to complete the rep. Then you will bring the dumbbells back down to the hip (not to the floor) to start the next rep. For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in. Jump and clap. Rest 1 min between rounds. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575745401572-F34UOPJ8C3NLH9ACR79G/Karate+Workout+logo.jpeg Passed Weeks Workouts Part 1 4- Rounds Speed Ladder Drill: :45 seconds on :15 seconds rest. Each drill -One leg lateral knee pump / into a hard side kick Right and left (both sides) -Chamber hop into Double Side (Low & High Kick) Part 2 4-Rounds -4 reps- 4 way body fake (High, middle, right side, left side) Side step Quick Reverse -Ladder Drill- Spider-Man push up/Back Fist into Two BK Blitz (Right & Left https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575745449114-VWROD31OLQLSRL247IH2/Karate+Workout+logo.jpeg Passed Weeks Workouts Part 1 3- Rounds of :40 on :20 off -Ninja Jump into a Box Jump / Front Thrust -R&L Forward Stance & Heavy Ball Forward Push Press Part 2 3- Rounds of :40 on :20 off -Close Quarter reaction Drill (Quick Reverse, D-Side, Step in Blitz) -Close Quarter Reaction Drill ( D-Side , Hop 180* Tuck Jump) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575157422439-8BA98Z22AX2JQQPJGVVW/Monday+Workout.jpeg Passed Weeks Workouts 5-Rounds 2 minute rounds 1 minute rest 50- Jump Rope Singles 24- Single Arm Snatch So each round is 3 minutes. You’ll have 2 minutes to finish the work and one minute rest. I averaged out about a minute and 35 seconds to finish the 50 Jump Ropes and 24 Snatches. So I had the remaining 25 seconds of the round. Plus the 1 minute to rest. If you don’t finish all the reps in the 2 minute time frame. Just perform as many snatches as you can within those two minutes and try to hit that number in the following rounds. This ones a real good burner if you really try to stay consistent. Hit the same numbers, push the pace and Have Some Fun! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. Enjoy this one. Have a great week and Have Fun! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575157456362-LX8SI17Q0EGYJEM3D5ES/Tuesday+Workout.jpeg Passed Weeks Workouts 20 minute EMOM (every minute on the minute) Odd min- 8 KB Swings - 10 Sit Ups Even min- 8 Ball Slams - 10 Leg Lifts On the odd minute perform 8 KB swings and then right into the 10 sit ups. You should perform all 18 reps inside the minute. If you finish at the :50 second mark. Then you have :10 seconds of rest. Same goes for the even minutes. Perform 8 ball slams then 10 leg lifts within the minute. This workout gets real spicy at the halfway point. Stay consistent and don’t ease up on the pace. Have Fun! For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! The Ball Slam has pretty much all of the same components of a KB Swing. Just at the top of the movement. Slam the ball hard on the floor while keeping your chest up high and tight. Try catching the ball on the small bounce that it should give you. On the way back up make sure to not hunch over and round up your back. Focus on the lower back and keep up upright when your setting up the next rep https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575157492360-Z0OQL86TEXBPYHRFCMMZ/Wednesday+Workout.jpeg Passed Weeks Workouts 15 minute AMRAP (as many rounds as possible) 10- Box Jumps 15- Push Press 20- Plank Touches Your goal here should be 8+ rounds. For the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the push presses, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575157637001-QDRP4GG0NK035NNWAQS8/Karate+Workout+logo.jpeg Passed Weeks Workouts 5 Rounds 5- Fake / Back Step around the pad / Side/Round - Quick Reverse. 5- Fake / Front Step around the pad / Side/Round - Quick Reverse. 5- Body / Helmet 5- Back Fist Blitz 1 minute - Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1575157670790-1XKDQDPRSMQ7DQNJVXY9/Karate+Workout+logo.jpeg Passed Weeks Workouts 4- Rounds 2 minute stations :30 second rest. -Bag -Jump Rope -Shadow Boxing w/ weights -Jump Rope https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574642778530-6GPQK9Q14P0M8GVE1DJ9/Monday+Workout.jpeg Passed Weeks Workouts 14 minute EMOM (every minute on the minute) -3 Burpees -7 Squat Cleans Don’t let the simplicity of this workout fool you. Try to move fast, efficient and smooth through the movements. But always remember technique over everything. Try to hit the :30-:40 second mark on the work time. The first few rounds should be “easy”. By the eighth round…..should get a bit spicy. The weight of the dumbbells should be somewhat heavy. I worked with 40’s. Have fun! For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the squat cleans with the Dumbbells will start on the ground. Your feet are under your hips and the hands are outside of the legs. Heels are down. Knees should be slightly bent with the chest up. Lift the weight by digging the heels into the ground and lifting the chest. Keep the arms straight as you stand. Once past the knees, stand straight up and shrug. Avoid swinging the DB’s out and away or shifting to the toes. Pull yourself UNDER the Dumbbells and catch in a solid front squat position. As you are pulling down pull the elbows around and through FAST! Dumbbells should land on the shoulders with the elbows up. Heels down, knees out, chest up, butt lower than the knees, belly tight. Stand to complete the lift. If you are new to squat cleans in general - you may do a power clean + front squat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574642876742-NOUHHX0U3S1UHRKH6K6W/Tuesday+Workout.jpeg Passed Weeks Workouts 20 Minute AMRAP (as many rounds as possible) -50 Jump Rope Singles -15 KB Swings -10 Box Jumps -20 Sit Ups This one’s just a straight burner! As soon as you start the clock…GO!! The only slowing down during this workout should be for the box jumps. You know, so you don’t fall off or miss the box completely. Other then that, you push it!! North of 7-8 rounds is doable. SO DO IT!!! Have fun with this one. Single unders are one pass of a skipping rope under your feet. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For your Box Jump stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574642953296-D550MKO03FDL8NJG7U0Z/Wednesday+Workout.jpeg Passed Weeks Workouts 7- Rounds -7 Burpees -14 V Ups -14 Goblet Squat The deciding factor of “this is an easy workout” or “Holy Moly my life hurts” is going to be the weight of the goblet squats. You wanna have an easy workout? Stay in bed!!! Dust off those heavy weights and hit this workout hard!! Have Fun!! On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574643011494-UAMONPDTYH3KO0E66QBG/Karate+Workout+logo.jpeg Passed Weeks Workouts 16 minute EMOM (every minute on the minute) Odd minute: 5 reps of- Burpee / Back step around pad / Blitz Even minute: 5 reps of- Burpee / Front step around pad / Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574643073012-XFV01DZ9J5F0BI5JFQ9E/Karate+Workout+logo.jpeg Passed Weeks Workouts 5- Rounds 10- Box Jumps 10- Double Round Kick / Step Back D-side 10- Jumping Lunges 10- Fake Kick / Step Back Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574642302785-2ZVID1YKEEPT1JLIH9LG/Monday+Workout.jpeg Passed Weeks Workouts 8- Rounds 12- Push Press 10- Power Cleans 8- Box Jumps Start this workout by choosing a weight that’s MAKES you rest every 1-2 rounds. You should not be able to perform 3-5 rounds without rest. And for sure not all 8 rounds straight. Talk about a leg killer!! By round 4, some sort of numbness should set in on those legs. Lol. Take a step back. Count to 5-10 and get back to it. Bit down, grind it out and finish strong. Have Fun! For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. For the Power Clean, you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. On the Box Jump. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574642443099-XHKIBAV5M8AOVBFMN8JV/Tuesday+Workout.jpeg Passed Weeks Workouts 10 - Rounds Sprint 200m 10- Burpees Couldn’t be any easier. Right?? Unlike yesterdays workout. This one you go FAST! As fast as you can knowing not to lose your technique. Sprint, Burpee, Sprint, Burpee, Sprint, Burpee…Go Go Go!! Enjoy this one. Sprint the 200m and on the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574642515714-SOFNMHM3AIHFAY7Q1582/Wednesday+Workout.jpeg Passed Weeks Workouts 4- Rounds Run- 400m 15- Power Cleans 10- Box Jumps Start with an easy pace 400m run. Try to hit the run a bit harder every round. So by your last round, you should be damn near sprinting. On the power cleans keep that chest up and don’t forget to use those legs more than your arms. Have Fun!! For the Power Cleans, you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. On the Box Jump. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574642586491-5A28GF9TOR0OGIQOPVPA/Karate+Workout+logo.jpeg Passed Weeks Workouts 5- Rounds 20- Up & Overs (with weight) 5- Circle toward your chest - Blitz 5- Circle toward your back - Blitz 5- Circle toward your chest- Quick Reverse 5- Circle toward your back- Quick Reverse 20- Up & Overs (with weight) —Rest 1 Minute— https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574642686237-00A7VLFZCWJ8BA2ER9HP/Karate+Workout+logo.jpeg Passed Weeks Workouts 4- Rounds 10- Ball Slams / Burpees 10- Double Side / Step Back D-Side 10 - Box Jumps 10- Skip Side Kick —Rest 1 Minute— https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574257147375-PORNESPRVLEMZI3KGPS5/Monday+Workout.jpeg Passed Weeks Workouts 3- Rounds of 20- Clean & Jerks Run 400m. Being that this workout is only 3 rounds. I decided to go a little heavier with the weights and used 50lbs DB. I would do five reps. Put the weight down, step back, count to five and perform another five reps. The key like in pretty much all the workouts is consistency. Hit whatever target you put for yourself. Take a few seconds to recover and do it again. One the 400m run, no joke, it sucks! If you really push yourself. It can hurt pretty good. SO PUSH YOURSELF!! Its only 3 rounds of suck….you’ll be fine. For the Clean & Jerk movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top! Lower completely back down to the floor or hang position to start the next rep.For the run, it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574257277142-EKXFS9P0J6MJ4S410O3X/Tuesday+Workout.jpeg Passed Weeks Workouts 10-1 -Lungesters -Burpees Is this it?? Just two movements?? Uhhhh yep! Don’t judge this book by its cover. This one is going to destroy your quads. Now go heavier than usual. Don’t cut yourself short on the weight. You should work with a weight that will make you contemplate on changing the weight after the 4th-5th rep. Don’t! Stick with it. Break up the Lungesters if you have to but there’s no reason to do so on the Burpees. You don’t have to sprint on the burpees but don’t stop completely. On the last movement on the lungester (the thruster). Make sure to lock out completely on the press, bring the weight back to the rack position (on your shoulders). Pause for a second and then go into the next rep. I found myself losing my balance wanting to go faster into the next rep. Not worth it. Take your time, keep your balance and don’t get hurt. Try to go sub -10 minutes. Start the Lungester by standing with feet hip-width apart and take a big step backwards or forwards. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side. Reposition yourself with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. Remember that 2- lunges and 1- Thruster equals 1 Lungester. For the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574257330074-PE6C0MV7EDR83CW8P31B/Wednesday+Workout.jpeg Passed Weeks Workouts 5- Rounds Every round has a 3 minute time cap. Sprint 200m 10- KB Swings 6- Burpee Jump Overs So every round will start with a 200m sprint. And yes, its supposed to be a sprint. 100%, full out. The goal of this workout is to hit the pedal to the metal and try your hardest to finish each round at the 90 second mark. A 1 to 1 ratio to work and rest is ideal, so go go go on this one. Whatever time is left from the 3 minutes on your last burpee jump over will be considered your rest. And you have to take the rest!! Don’t work 5 rounds straight through. So if you finish at the 2 minute mark. You’ll have one minute rest. You finish at 2:30. Well then you only have :30 seconds of rest. If you’re going as fast as you can, usually form and technique gets lost in the mix. DON’T LOSE FORM!!! Sacrifice a few seconds to stay under control. So that means the KB goes all the way up on the swings and you jump off of two feet on the burpee. FYI: Our BKI Blackbelt team and I did 7 rounds. Just putting it out there. Have Fun! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574257383301-CKWW6PL284GWXLZ6GDTY/Karate+Workout+logo.jpeg Passed Weeks Workouts 18 minute AMRAP (As Many Rounds as Possible) 80- Jump Rope Singles 7- Double Round Kick / Quick Reverse 7- Wall Up / Blitz 7- Fake Kick / Quick Reverse Your goal is to not stop at any point during this workout. A 5+ round goal is what you should be aiming for. Really sell your fakes at the beginning of every technique. Make sure to circle the entire bag and don’t get comfortable and stay put in one position. Circle, be smooth and calm and hit hard when you connect on the bag. As soon as you finish the last rep of the Fake Kick / Quick Reverse. Go right back into the Jump Rope Singles. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574257426432-XFFJXFPK3ZY6LRO2S68E/Karate+Workout+logo.jpeg Passed Weeks Workouts 2 Rounds -each round is- 2 mins- Bag Work 5- Fake / Body Helmet 5- Fake / Blitz 5- Fake / Quick Reverse 2 mins- Bag Work 7- Fake / Body Helmet 7- Fake / Blitz 7- Fake / Quick Reverse 2 mins- Bag Work 10- Fake / Body Helmet 10- Fake / Blitz 10- Fake / Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574039580664-49UQ1QNQ5AAV19V65H9Z/Monday+Workout.jpeg Passed Weeks Workouts 20 Minute AMRAP (as man rounds as possible) Run 200m 10- Push Ups 15- Air Squats 20- Sit Ups First thing…its very easy not to get too tired during this workout. If you just jog the 200m run. Break up the reps on all the movements in 5’s or 10’s. Sip some water between rounds and not push yourself during the twenty minutes. Yeah, you’d hit about 6-7 rounds. I DON’T WANT THAT!! Try to hit 10+ rounds. Sprint your tail off during the run and hit those body weight movements with little to no rest. Push yourself in this one. You’ll thank me later. A 200m run should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time. A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit too difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574039769697-MVH91GORYH5HPD133LKW/Tuesday+Workout.jpeg Passed Weeks Workouts 20-15-10 -Thrusters -Burpees —Rest 2 Minutes — 15-10-5 -Thrusters -Burpees So I started this workout knowing very well I wasn’t going to break up the burpees. They weren’t extremely fast but I never stopped once I started the set. Now the thrusters I broke up in 10’s. I put the weights down, counted to three and picked them back up. So it wasn’t to long of a rest. The set after the 2 minute rest, I went straight through. The workouts fast and hurts after a few reps. Suck it up. Bite down and grind!! Enjoy this one. For your thruster. Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574039838913-U0HNTXL4OUHVT0GTPH30/Wednesday+Workout.jpeg Passed Weeks Workouts Run 400m 100 - Goblet Squats 100 - Push Ups Run 400m 100 - Sit Ups 50 - Burpees If this workout seems like it’s going to be long...you’re correct. Aim for a 20 minute goal. Start off with a faster then normal 400m jog. It’ll get your legs ready for the 100 goblet squats that are waiting for you. On the squats make sure to break them up soon and NOT later. Don’t try to bust out a big set in the beginning cause you’ll find yourself trailing off towards the end. Sets of 15’s with 5-7 seconds rest in between would work perfect. The push ups are the one section that you can really catch yourself cheating on and not on purpose. Don’t cut yourself short and start doing half push ups. The key thing here is consistency! Sets of 5-10 will get you there easier and the 5-10 second rest in between sets will help out tremendously. Cause remember....those burpees are coming. Run the next 400m nice and easy and start right on those sit ups AS SOON AS YOU GET BACK!! Don’t wait. Depending where you’re at on your abs. Break up these sets by 10’s or 25’s. So....burpees suck. Duh. There’s no way around them. Just do the damn work. I’ll change direction every 5 reps. Face north, 5 reps. Turn east, busy out five. Turn south, another five. I’ll hit 25reps. Rest about 20-25 seconds then do it again. I did the last 15 straight cause...there’s no point on making it hurt longer. Have fun with this one. For the run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574039909714-MX3653LTRBZXAEHTZEFR/Karate+Workout+logo.jpeg Passed Weeks Workouts 5-10-15 reps -90 Second Rest- 15-10-5 reps -Touch and Go (Block / Quick Reverse) -Fake Kick / D-Side -Side Kick / Hook Kick / Quick Reverse So I wanted to program a quick karate workout that I can go in and out of the dojo in 20 minutes. Well I was wrong. This workout looks simple and fast but it took me and my blackbelts by surprise. Go hard on the reps and don’t just cruse though the techniques. Circle around the bag and throw a lot of fakes. Try not to ever just stand (bounce) still. Be busy and keep your hands up. Enjoy this one. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1574039976895-U7VIAKTB5TF9WBM9G2O6/Karate+Workout+logo.jpeg Passed Weeks Workouts Part 1 30-20-10 -Thrusters 15- Right Triple Side Kicks 15- Left Triple Side Kicks Part 2 30-20-10 -Lunges (counting every other rep) 15- Right Hook / Round 15- Left Hook / Round So this workout has two different parts to it. You can not start part 2 until you have finished with every rep of part 1. On part 1 you will perform 30 Thrusters. Try to break them up in 15-15’s or even 20-10’s. The first set should be the only set that is broken up. Try to do the sets of 20’s and 10’s unbroken. Will it hurt? DUH!! But thats why you’re here. As soon as you’re done with the thrusters you’ll throw 15 triple side kicks with each leg. You will always perform 15 reps on the kicking combinations. The Thrusters/Lunges will be the only excuses going down on reps On the lunges, make sure to tap your knee on the floor on every rep and only count every other Lunge. The weight on the walking lunges should stay close to your chest. With your elbows tight on your ribs. Have Fun!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1572201346207-O063WBR5G7UEAWLFAECZ/Monday+Workout.jpeg Passed Weeks Workouts Part 1 10 minute AMRAP (As Many Rounds as Possible) 1- Thruster 1- Box Jump 2- Thruster 2- Box Jump 3- Thruster 3- Box Jump . . 15- Thruster 15- Box Jump Part 2 5 minute AMRAP 2- Sit Ups 2- Leg Lifts 4- Sit Ups 4- Leg Lifts . . . 20- Sit Ups 20- Leg Lifts Alright. First off, find a really smooth pace on your thrusters. Don’t forget to really push with your legs especially the last quarter of the way up. Please don’t pause and try to rest with the weights above your head. I’ve done that before and it’s so silly. Hold the weight in the rack position (on your shoulders) or just put the weights on the ground. Give yourself a REP goal at the beginning of the workout and make sure it’s somewhat of a high REP goal. Don’t low ball yourself cause then you’re watching the clock every 30 seconds and that sucks. Perform 1 thruster then right into 1 box jump. Then 2 and 2. 3 and 3. And so on and so forth for 10 minutes. Give yourself a mark to hit, don’t look at the clock until it’s done.....and KILL IT!! On the Thruster: Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. On the Box Jump: Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1572201796292-HBGO4CZQETUJUGAZAODF/Tuesday+Workout.jpeg Passed Weeks Workouts 21-18-15-9-6-3 -KB Swings -Burpees -Sit-Ups So you will start off by performing 21 KB Swings. Right into 21 burpees and then 21 sit-ups. You will then go right into 18 reps of all movements and so on and so forth. Don’t take too long to start breaking up the reps on the movements. I like to pick one movement that I don’t want to break on and try to stay consistent throughout the workout. On this one it was the burpees for me. I sure didn’t go SUPER fast on the burpees but i never stopped on them. Also, be consistent on your rest on this one. You can easily start with a 5-7 second rest on a movement but then you find yourself sucking wind for longer then a minute down the line. So stay consistent!! For the KB swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! On the burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. On the Sit-Up, simply lay down on the floor with arms over head, legs bent and knees turned out. Contract abs, sit up and bring arms over to touch your feet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1572201951382-UZTHIFY8UUAICB7LIKVG/Wednesday+Workout.jpeg Passed Weeks Workouts 4-Rounds 5 minute time cap on every round. -400m Run -10 Pull-Ups Or -15 Back Rows -25 Goblet Squats So on this one, you’re trying to go as fast as possible to give yourself more rest at the end. Each round will have a 5 minute time cap, meaning if you finish the round at the 4 minute mark. You will have 1 min. rest. If you don’t end up finishing before the time cap. Stop where you’re at and start on the next round. Get back on the run. No way around it, the run is going to get hard. Sorry. ‍♂️. Stay consistent but go a tad faster then you would regularly run a 400m. If you can do pull ups, 10 reps shouldn’t be a huge problem. If you can only squeeze out 3-5 pull ups. Then do that and sub in 5-10 back rows. Just don’t cut yourself short. It’s okay to GET TIRED!! Thats the point. For the run - it should be a distance that takes you roughtly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. For the pull ups you may do strict, kipping, banded, ring row, or even a bent over row with dumbbells or a barbell. On the row bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The Kettle Bell or Dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the KB/DB to you. Keep the elbows close to the body. At the top contracted position, squeeze the back muscles and hold for a brief pause. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1572202023084-HGL0E3R594S549GL36RK/Karate+Workout+logo.jpeg Passed Weeks Workouts 5- Rounds 2 Min- Bag Work (only hands) 1 Min- Max Burpees (hit a high mark every round and be consistent) Simple workout and I LOVED IT!! Since you’re doing 5 rounds of only punches on the bag. I ended up switching from point sparring techniques to kickboxing techniques. On the burpees I ended up doing 25 burpees every minute. Knowing I had 1 minute rest after the burpees made me push harder on them. AND STAND ALL THE WAY UP!! No cheating. Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1572202076570-XTS89T631TRU1S8AZ3WD/Karate+Workout+logo.jpeg Passed Weeks Workouts 4- Rounds - 2 minutes each station - -Jump Rope -Bag (Kicks Only) -KB Swings -Bag (Hands Only) If you don’t know how to jump rope.....well you have 8 minutes to learn. Learning how to jump rope is a huge part of all athletes life. DO IT! If you already know how. Great. If you want to switch from point to kickboxing hand and kick techniques, you can. If you want to stick to one style only. That’s cool too. I ended up doing 40 KB Swings on the first 3 rounds. I would do 20 reps. Put the KB down. Shake the arms a bit and then do 10 and 10. On the last round I did 50. Cause you know. Why not. Remember!! Form over everything. Do what you can. Push yourself, yes! But always with form and technique. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571601465735-0BKOU1LXICFFP30LC9WU/Monday+Workout.jpeg Passed Weeks Workouts https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571601525077-6AH2BJ3D9D4PSB940W1S/Tuesday+Workout.jpeg Passed Weeks Workouts 10- Rounds 8- Kettle Bell Swings 10- Box Jumps It’s always the simple ones that get you. Like I always say, try to maintain a good pace on this one. If you’re just starting out on your fitness journey. Just stay consistent on your reps and rest. Try not to start resting more then your working. If you’re pretty active, try to finish each round at around the 90 second mark. For the KB swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571601563767-MMDRU2TNNNGJP6OIFAU2/Wednesday+Workout.jpeg Passed Weeks Workouts 30- Hang Clean & Jerks 30- Alternate Lunges 20- Hang Clean & Jerks 20- Alternate Lunges 10- Hang Clean & Jerks 10- Alternate Lunges So start breaking up the reps a little earlier than you think. This one is going to affect the legs a lot sooner then later. So don’t be afraid to break up the first set into 15’s or 10’s. On the second set just go!! If you’re pretty active you can push through all 20’s and 10’s. For all my active competitors. This workout is a great representation on how you feel after you’ve fought 4-5 time hard in a row. So bite down and GO! For the hang clean and jerk : HANG means that you start at the waist instead of the ground. You either pick up a dumbbell in each hand or you can use only one Kettle Bell. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. From here slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders then to your hips and repeat. For the lunges, hold the DB’s on your shoulders with your elbows high in front of you. Or KB in front o your chest with your elbows tight on your ribs. Stand with feet hip-width apart and take a big step backward. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571601633882-46XB7YTVU8A0PCD745RS/Karate+Workout.jpeg Passed Weeks Workouts 16 minute AMRAP (as many rounds as possible) 100- Jump Rope 5- Push Fake / Quick Reverse 5- Body Fake / Blitz 5- Double Drag / Hook Kick This workout can be very easy if you drag your behind on it. So DON’T drag your behind!!! Really push yourself on this one. Try not to mess up on the jump rope, sell every fake on your combinations. Remember you’ll fight the way you train so train the way you want to fight. If you can have someone hold pads or even hit a bag during this workout. That would be fantastic. So start the timer and for 16 minutes straight, no rest, complete as many rounds as possible. For the jump rope all rotations will be single reps. Try not to stay in the same position during your combinations. Move around and stay active. Move both feet forward on the push fake. Pause for a brief moment and push off your back leg for the reverse punch. The body fake has three steps to it. Make sure your back leg stays planted on the ground on the first two steps. Keep a high “wall up” guard when you reset from your second step and then push off both legs when you attack with the blitz. The blitz will be a back fist / reverse punch combination. The back fist hits the side of head and the reverse punch hits the ribs. On the double drag / Hook Kick, you will do just that. Make sure to chamber your knee high while simultaneously dragging your back leg twice. On the second drag, extend your kick and hit the side of the head. There’s no need to throw a punch on this combination since we’re only focusing on your kick. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1571601677835-TU2XZDVHZJFN2S36AEGZ/Karate+Workout.jpeg Passed Weeks Workouts 21 minute EMOM (every minute on the minute) 1st min - All 4 Fakes 2nd min- Quick Reverse / Blitz 3rd min- Side Kick / Hook Kick / Reverse & Round House / Back Fist So this ones long and destroys the calf muscles pretty good. Stay focused and remember it’s a marathon with this one not a sprint. Try to throw quality techniques so don’t worry if you only get off 7-10 reps per minute. Stay moving and stay active. Meaning don’t stand or bounce still in one spot and constantly be throwing your fakes. On the first minute mix you’re 4 fakes we focus on this program. Body fake, push fake, wall up fake and kick fake. Make sure to circle the pad or bag and always keep your hands up. As soon as the second minute hits. Start throwing your reverse punch (body punch) and your blitz (back fist and reverse punch). Stay moving around your target and remember quality over quantity. Keep your hands up and hit hard with every punch. On the third minute you will be focusing on your kick/hand combinations. Cycle through your Side Kick / Hook Kick / Reverse Punch and Round Kick / Back Fist combos. On the side/hook/reverse, you’ll be throwing two kicks so that requires two drags on your grounded foot. Fighters will sometimes stay stuck on the first drag and never get a chance to finish with there body punch. At the end of your Hook Kick make sure to drop fast and hit the ribs with the body punch. The Round Kick / Back Fist is what we call a “touch and go”. The round kick is thrown as more of a decoy technique. As soon as your opponent blocks your decoy stomach round kick, drop your kicking leg fast and follow with a back fist to the side of your opponents head. Remember to cover your ribs with your opposite hand. 21 minutes straight on a bag is WORK!! Remember why you’re doing this. Train hard now and enjoy the fruits of your labor afterwards. NOW GO TRAIN HARD https://www.bearskarate.com/second-elite-training-workout-pg daily 0.75 2020-10-25 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603652739384-9MERG61G0A37U6Q9SB2A/Monday+WOD.jpeg Second Elite Training Workout PG. Every 2 Min - for as long as you can last: (Up to 40 Min) Run 200 Meters 3 Pull Ups 7 Push Ups 12 Air Squats No weight needed!! Goal: 10 Rounds + (20 Min)+ The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min! The run should take less than a minute, so shorten the distance if needed. If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option. For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today. For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603652843115-WBYVMI246D0BSWYDI614/Tuesday+WOD.jpeg Second Elite Training Workout PG. 3 Rounds Each Round is a 4 Min AMRAP (As Many Rounds and Reps in 4 Min as Possible) 20 Double Unders / Dumbbell Hop Overs 5 Dumbbell Front Squats 3 Dumbbell Thrusters Rest 1 Min Between AMRAPs Goal: 12 Rounds + The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep. For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603652930045-ITTZGJ42E81YIU21Z3SA/Wednesday+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 15 Kettlebell Swings 15 Burpees Goal: Under 10 Min - You gotta want it!! The idea is to go hard and fast on this one. Shoot for sub 2 minute rounds. Make sure you breathe! For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and place arms overhead! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603653029652-9CTOTBP6DAC6PMP44GOI/Karate+WOD.jpeg Second Elite Training Workout PG. 10-1 Fake / Any Hand Double Kick / Side Step / Skip Side Fake / D-Side / Q. Reverse Start off with 10 reps of each technique. When you’ve completed the work, go right into the 9’s. NO REST!! This is one LONG round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603653275062-5ZVN48HDS4TNV68TI0UH/Karate+WOD.jpeg Second Elite Training Workout PG. 5- Rounds Each Round is a 3 min AMRAP (as many rounds as possible) ~90 seconds rest between rounds~ 5 Ninja Jump / D- Side 5 Fake / Side Step / Any Hand 5 Single leg Push Off D-Side 5 Body / Helmet Try to complete 15 reps of each technique per round. That’s 3 complete cycles. Good luck. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602954609428-VPLPPQ83JMUBB0NAPNQW/Monday+WOD.jpeg Second Elite Training Workout PG. 100 Dumbbell Thrusters Every minute you perform burpees. When the clock hits 1:00 - you do 1 burpee. When the clock hits 2:00 - you do 2 burpees. 3:00? - Yep - 3 burpees. Keep adding until you complete all 100 Thrusters NO BURPEES TO START. YOU DO YOUR FIRST BURPEE AT 1:00 IN! For the thrusters you will have the dumbbells on the front rack position - on the shoulders with the elbows high! You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down! Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the dumbbells off of your body and follow through with a press. Finish with the dumbbells locked out over head with rib cage down, elbows locked, and biceps by the ears! For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead! You may also sub knee push up, no push up, or elevated burpees if necessary! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602954682317-UT4Z7T792EFVCO87J0XO/Tuesday+WOD.jpeg Second Elite Training Workout PG. 4 Rounds Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 8 Dumbbell Hang Power Cleans 8 Box Jump Overs Rest 1 min between each 3 min AMRAP Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP) For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. No box, find something to jump all the way over like a bench or laundry basket! If jumping is not happening, just do step up and overs. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602954751819-APSVPJ0ADLD4RSV2HHXQ/Wednesday+WOD.jpeg Second Elite Training Workout PG. 10 Devil Press 10 Toes to Bar / V-Ups 9 Devil Press 9 Toes to Bar / V-Ups 8 Devil Press 8 Toes to Bar / V-Ups... All of the way to... 1 Devil Press 1 Toes to Bar / V-Up Goal: Under 10 Min This one is a sprint....get in and out... and on with your day! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602954841108-MJQ12QDJSSQ6VXQKKRHI/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 100 Jump Ropes 16 Single Arm Hang Snatch 10 Triple Kicks 10 Fake / Any Hand Technique https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602954880871-68NSQDK8BWOVLF04HCHP/Karate+WOD.jpeg Second Elite Training Workout PG. 6 Rounds 5 Thursters 7 Strict Press 9 Push Press 5 Double Kick / Side Step / Skip Side 5 Fake / Any Hand 5 Double Side / Q. Reverse 5 Body Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602457375111-5XH49ICHMD3ZD8NJDH9A/Monday+WOD.jpeg Second Elite Training Workout PG. Run 400 Meters 8 Push Up + Renegade Rows 16 Burpees Rest 1 Min Between Rounds Choose a variation on the renegade rows you can complete in about a minute or less. Burpees should take less than 2 minutes. If the first round is taking longer, use one of the modifications below! For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Each rep of the renegade row will be push up + row right + row left. For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to. Chest and thighs touch the ground at the bottom. Lock out completely at the top. For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control. If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and extend our arms over head. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602457475244-K8IAHJ7DZ7NSOO0VOMFD/Tuesday+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 10 Box Jumps 20 DB Front Rack Lunge 20 DB Hang Power Snatch For this workout you will do regular old box jumps. Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER. I would love to see you actually jump, even if that means that you significantly lower the height. If you are unable to jump for whatever reason - you may sub step ups! For the Lunges you will have the dumbbells on the shoulders with the elbows high. Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well. Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the core tight and don't allow the DB’s to pull that chest forward! Especially with the walking lunges, make sure you stand up all the way between each rep. For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round. Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602457540585-OLCR8AO04DEBXU9XD5QH/Wednesday+WOD.jpeg Second Elite Training Workout PG. 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) 12 Dumbbell Step Up Overs Run 200 Meters Goal: 6-9 Rounds You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less. For the 200m run, you're working with a minute or less. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way. Nothing to step on at all? Sub lunges! Feel free to use a single DB/KB or lower the weight all of the way down to nothing if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602457641516-MF7LQJ68Z893LZ3JPTOW/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 10 Hook Round / Body Fake / D-Side 10 Ninja jump / Jump over 10 Double side / Body Fake / Jump Back Kick 20 Knee Switch Tuck Jumps 90 second rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1602457662538-XFX6ZCMTLNMLUJY0HOAC/Karate+WOD.jpeg Second Elite Training Workout PG. Part 1 10 Min EMOM - Every Minute On the Minute 6 Burpees 6 Fake / Body Helmets 3-4 Minutes Rest Part 2 10 Min EMOM - Every Minute On the Minute 8 V-Ups 6 Side Kick / Hook / Jump Back Back Fist https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601815170791-YG5MNXIDSLHT165K2MW8/Monday+WOD.jpeg Second Elite Training Workout PG. 5 Rounds Run 200 Meters 10 Double Dumbbell Snatch 8 Burpee Box Jumps Rest 1 Min The run distance should take you roughly 45 seconds to 1:15 depending on your running ability. The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the stomach tight. When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground. Only one head of each dumbbell must touch the ground at the bottom of every rep. For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601815223805-H4RPTYZ2E1DALS4Y0BR3/Tuesday+WOD.jpeg Second Elite Training Workout PG. 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) 60 Jump Rope (single under) 15 KB/DB Swings 10 V-Ups The idea here is to keep moving for 15 minutes straight without a lot of stop and start. You don’t have to move a such a frantic pace but be sure not to go slow either. For the swings, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601815280000-QQ6Z0ZBYV1NX2BFC9N4E/Wednesday+WOD.jpeg Second Elite Training Workout PG. 2 Hang Power Cleans 2 Jump OVERs 4 Hang Power Cleans 4 Jump OVERS 6 Hang Power Cleans 6 Jump OVERS 8 Hang Power Cleans 8 Jump OVERS 10 Hang Power Cleans 10 Jump OVERS 12 Hang Power Cleans 12 Jump OVERS Rest 2 Min Then Start at 12-12 and go back down! For the hang power clean you will start with the dumbbells at the hips. Perform a good deadlift with the heels down and back flat to get it there. From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the weight travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the dumbbells land on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!) For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601815425001-NBNVS8H78KYPQXD6W80F/Karate+WOD.jpeg Second Elite Training Workout PG. 6- Rounds - Ladder Drill -Body Fake / Side Step / Quick Reverse (Chest & Back Side) -Body Fake / Side Step / Back Knuckle (Chest & Back Side) -Body Fake / Side Step / Defensive Back Knuckle (Chest & Back Side) 1- Minute Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601815449648-9X7H3OSM6957QMRMHT3C/Karate+WOD.jpeg Second Elite Training Workout PG. 5- Rounds 8 Reps- D- Side from your right & left knee / Quick Reverse 8 Reps- Reverse Lunge / Front Kick / Tuck Jump 90 second rest. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601144994529-N3NE417HCR2HP65PH1U9/Monday+WOD.jpeg Second Elite Training Workout PG. 10-1 KB Swings Right arm - hang clean and jerk Left arm - hang clean and jerk You’ll start off by performing 10 KB Swings followed by 10 Hang Clean and Jerk with your right arm and then 10 with your left arm. Then 9’s, 8’s, 7’s…..all the way to 1-1-1. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! HANG means that you start at the waist instead of the ground. You either pick up a dumbbell or kettle bell one at a time with your right or left hand first. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbell up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. Then slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders, then to your waist and repeat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601145045862-YS3N0TOVAYG6KOPCMUT0/Tuesday+WOD.jpeg Second Elite Training Workout PG. 12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 30 Double Unders / DB Hop Overs 12 Dumbbell Squats Goal: 8+ Rounds You are shooting for about 1:40 or less per round on this one. Choose a load on the squats you can go unbroken the whole way. It should feel moderately light at first. Don't worry, it will get very challenging if you pace this one correctly! For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601145107163-9PX309WTCY27D79OUG9H/Wednesday+WOD.jpeg Second Elite Training Workout PG. 4 Rounds Run 400 Meters 20 Alternating Shoulder Press 20 Push Press This one is going to be a shoulder smoker for sure! Make sure that you keep the first 20 reps strict before adding the push for the next 20. Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601145152935-6HDKOGDGSUDU7497YE0C/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds -Every Round is 4 Minutes- 10 Thrusters 10 Fake / Back Step / Quick Reverse 10 Touch & Go (Kick & Hand) 10 Burpees Every round will be 4 minutes. When you have completed all 40 reps of the workout. The remaining time will be considered your rest. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1601145202567-2VQBTODCPNNUBLZFHSKY/Karate+WOD.jpeg Second Elite Training Workout PG. 4 Rounds 8 Ninja Jump / High Jump / Q. Reverse 8 Single Knee / Push Off / D-Side 16 V-Ups 8 Burpee / Body - Helmets 8 Double Kick / Step Back / D-Side https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600610617946-PPU3U72ZD6OHXX9R54OF/Monday+WOD.jpeg Second Elite Training Workout PG. 10 Squat Cleans 10 Burpees Run 200m 9 Squat Cleans 9 Burpees Run 200m 8 Squat Cleans 8 Burpees Run 200m . . . 1 Squat Clean 1 Burpee Run 200m For the squat cleans with the Dumbbells will start on the ground. Your feet are under your hips and the hands are outside of the legs. Heels are down. Knees should be slightly bent with the chest up. Lift the weight by digging the heels into the ground and lifting the chest. Keep the arms straight as you stand. Once past the knees, stand straight up and shrug. Avoid swinging the DB’s out and away or shifting to the toes. Pull yourself UNDER the Dumbbells and catch in a solid front squat position. As you are pulling down pull the elbows around and through FAST! Dumbbells should land on the shoulders with the elbows up. Heels down, knees out, chest up, butt lower than the knees, belly tight. Stand to complete the lift. If you are new to squat cleans in general - you may do a power clean + front squat. Only one head of each dumbbell needs to touch the ground at the bottom of each rep! For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the 200m run it should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600610777895-FBXWCUT0OXKQ8C336SPY/Tuesday+WOD.jpeg Second Elite Training Workout PG. Run 800m 100 Air Squats 100 Sit Ups 100 Push Ups Sprint (or as FAST as you can) 400m The 800m should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward. A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. The 400m Sprint is all out!! Pedal to the metal and leaving nothing in the tank. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600610875430-R6NZBEAPL5UHE6NF9CC2/Wednesday+WOD.jpeg Second Elite Training Workout PG. 4 rounds 20 Thrusters 15 burpees Run 400m Rest one minute. Whole point of this workout is to try to get faster every round. For the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. On the thruster, stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. For the run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600610961252-ITDIAI84JTE9HGAW0F8X/Karate+WOD.jpeg Second Elite Training Workout PG. 25-20-15-10-5 -Touch & Go ( 1 Kick / 1 Hand ) -Fake / Q. Reverse -Triple Kicks -Burpees -V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600611019963-AE60TGAJ4ZLBJR24TEFM/Karate+WOD.jpeg Second Elite Training Workout PG. 4 Rounds 1 Min Wall Up / Q. Reverse 1 Min Wall Up / D-Side 1 Min Body Fake / Q. Reverse 1 Min Body Fake / D-Side 2 Min Bag Work 1 Min Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600017911528-0RXWBTVH41AURQYQ8Z0L/Monday+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 10 DL 15 Push Ups 10 Box Jumps 15 Push Ups Talk about and chest and arm burner. Keep a steady pace through the first 3 rounds and just send the last 2. I need good solid push ups on one so don’t cheat yourself with some half bent, fully cooked noodle push ups. Be strict with yourself and enjoy this one. For the deadlift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended. A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600017963019-NZ6ITMGF1GNGGZ0QJ5GM/Tuesday+WOD.jpeg Second Elite Training Workout PG. Run 400m 6 Rounds 10 Goblet Squats 10 Strict Press 10 Burpees When finished with 6 Rounds. Then immediately... Run 400m Start with a 400m run then hit six rounds straight of the 10-10-10 workout. After the six rounds run another 400m. Try to sprint the last run and leave nothing in the tank. Enjoy this one. A 400m run should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. On the shoulder presses, weight will start on your shoulders. Keep your legs straight , drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. For the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600018046568-Z2A4GCLOJWJCKJW1KHV4/Wednesday+WOD.jpeg Second Elite Training Workout PG. 20 Min EMOM (every minute on the minute) Odd minutes: 8 single DB Snatches 5 Burpees Even minutes: 8 Box Jumps/Jump Overs 5 Burpees For the dumbbell snatch you will use a single dumbbell. It will start between the feet and you will grip the dumbbell with one hand. Make sure the heels are down, chest is up, arm is straight, knees are bent but chest is over the dumbbell. You will stand by digging the heels into the ground and lifting the chest. Keep the arm straight! Stand up hard and fast shrug the shoulder, pull the elbow high and outside, and then punch the dumbbell up! Get the bicep by the ear to lock out. Switch hands with each rep. For the burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the Box Jump over, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600086311872-KPUJRGVF6ELRZBSU9XOP/Karate+WOD.jpeg Second Elite Training Workout PG. 50 Air Squats 50 Push Ups Right & Left Leg 25 Slide Round Houses 25 Slide Side Kicks 40 Air Squats 40 Push Ups Right & Left Leg 20 Slide Round Houses 20 Slide Side Kicks 30 Air Squats 30 Push Ups Right & Left Leg 15 Slide Round Houses 15 Slide Side Kicks 20 Air Squats 20 Push Ups Right & Left Leg 10 Slide Round Houses 10 Slide Side Kicks 10 Air Squats 10 Push Ups Right & Left Leg 5 Slide Round Houses 5 Slide Side Kicks https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1600086449155-B3W1GA7D6REC9CBP0N8W/Karate+WOD.jpeg Second Elite Training Workout PG. 5- Rounds 2 Min- Bag Work 1 Min- Max Box Jumps / Jump Overs (hit a high mark every round and be consistent) 1 min rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1599420337812-8I5YK0ZM115DHC5683RF/Monday+WOD.jpeg Second Elite Training Workout PG. 5 Rounds Run 200m 10 Clean & Jerks Run 200m 10 Burpees For the Clean & Jerk you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top! Lower completely back down to the floor or hang position to start the next rep. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1599420387618-4YLTQ3IIC8HZJ90CFH1L/Tuesday+WOD.jpeg Second Elite Training Workout PG. Every 90 second Rounds —For 12 Rounds— 10 KB Swings 10 Box Jumps You may think 90 second rounds would be too long and you wouldn’t need that much time to complete the work. Yeah just wait! Round 6-7 get a bit spicy and from then on…fire. They’re two ways on doing this workout. One: try to just keep moving the whole 90 seconds and complete 12 rounds. You should little to no rest with this option. Two: sprint your heart out and try to finish each round in under a minute. Get your 30 seconds rest before you have to start and hit that round again. This is the one I chose. Absolutely loved this workout! Have fun! For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1599420439992-9V0NU1BEHKTTJQZDALZ9/Wednesday+WOD.jpeg Second Elite Training Workout PG. 4 Rounds 10 DB Power Cleans 10 Front Squats Run 200m 10 Devil Press Run 200m Rest 1 min. The goal here is to find a pace for the first 3-4 rounds and try to stick with it. My main goal was to not to stop at all during the run and get right to the lifts as soon as I got back. This is a long one guys. So don’t try to sprint the first rounds. You’ll be making a horrible mistake. (Speaking from experience). On the last round just freaking send it. Check into that dark scary place, put that head down and just go!! Have fun with this one, everyone. For DB Power Clean you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight. Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. On the front squats with DB’s, make sure the dumbbells are resting on your shoulders with elbows high! Keep the chest up, belly tight so you don't overextend the back. Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Lead with your chest with elbows high and stand all the way up. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1599420504163-0PLNOT4FIXNXQP1OGBSF/Karate+WOD.jpeg Second Elite Training Workout PG. 21 min. EMOM - Every Minute on The Minute 1st Min - Body Fakes & Kick Fakes 2nd Min - Quick Reverse & Step in Back Fist 3rd Min - Side/Hook/Round & Double Side / D-Side This is essentially a 7 round workout with NO rest. So the upmost focus on the technique especially on the later minutes. Remember to keep moving and keep your hands up! Wrist higher than elbows and lead hand in front of you. Have fun with this one guys. You’re gonna be here for a while. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1599420548116-NY7RTBQ9BHPA0QNUXF94/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds Right Leg 10 Clockwise Straight Leg Circles 10 Counter Clockwise Straight Leg Circles 20 High Side Kicks 10 Corner Round Houses - 4 Kicks = 1 Rep 5 Lungesters *Repeat with left leg When you complete the exercise with the right and left leg. You would have completed one full round. Congratulations, you have 4 more to go. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598791992261-9D5ZY3657NCVIFD805ML/Monday+WOD.jpeg Second Elite Training Workout PG. 5-Rounds 2 minute rounds 1 minute rest 50- Jump Rope Singles 24- Single Arm Snatch So each round is 3 minutes. You’ll have 2 minutes to finish the work and one minute rest. I averaged out about a minute and 35 seconds to finish the 50 Jump Ropes and 24 Snatches. So I had the remaining 25 seconds of the round. Plus the 1 minute to rest. If you don’t finish all the reps in the 2 minute time frame. Just perform as many snatches as you can within those two minutes and try to hit that number in the following rounds. This ones a real good burner if you really try to stay consistent. Hit the same numbers, push the pace and Have Some Fun! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. Enjoy this one. Have a great week and Have Fun! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598792115504-688YVYEREZ1VR2A3XQGU/Tuesday+WOD.jpeg Second Elite Training Workout PG. 20 minute EMOM (every minute on the minute) Odd min- 8 KB Swings - 10 Sit Ups Even min- 8 Ball Slams - 10 Leg Lifts On the odd minute perform 8 KB swings and then right into the 10 sit ups. You should perform all 18 reps inside the minute. If you finish at the :50 second mark. Then you have :10 seconds of rest. Same goes for the even minutes. Perform 8 ball slams then 10 leg lifts within the minute. This workout gets real spicy at the halfway point. Stay consistent and don’t ease up on the pace. Have Fun! For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! The Ball Slam has pretty much all of the same components of a KB Swing. Just at the top of the movement. Slam the ball hard on the floor while keeping your chest up high and tight. Try catching the ball on the small bounce that it should give you. On the way back up make sure to not hunch over and round up your back. Focus on the lower back and keep up upright when your setting up the next rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598792196586-FP3ZLC6KMEYPOPI6CNL3/Wednesday+WOD.jpeg Second Elite Training Workout PG. 15 minute AMRAP (as many rounds as possible) 10- Box Jumps 15- Push Press 20- Plank Touches Your goal here should be 8+ rounds. For the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the push presses, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598792264656-UGB4FK2WVWIFXNCMLQOY/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 5- Fake / Back Step around the pad / Side/Round - Quick Reverse. 5- Fake / Front Step around the pad / Side/Round - Quick Reverse. 5- Body / Helmet 5- Back Fist Blitz 1 minute - Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598792312681-OR0RMO5C6JAVVH5W5YVA/Karate+WOD.jpeg Second Elite Training Workout PG. 4- Rounds 2 minute stations :30 second rest. -Bag -Jump Rope -Shadow Boxing w/ weights -Jump Rope https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598191368396-5YE0Q9OQRW6MPNEYUSFI/Monday+WOD.jpeg Second Elite Training Workout PG. 4- Rounds Run 400m 15 KB Swings 25 Hand Release push ups No better way to start the week off than with a good 4 round burner. Make sure to really push yourselves on the run and not slow down on round 3 and 4. Break up the push ups sooner than later. Sets of 10 or even 5 are a good idea when 100 HR push ups are the goal. Like always, make sure to keep good form and control during the workout. Sloppiness is the enemy!! Let’s start this week off right, everyone. Get it! For the 400m run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! A hand release push up is done laying with face, palms and toes facing down, keeping legs and back straight, palms come off the floor for a second, place them back down, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598191450418-UE83N7216BYDPH3XCUX0/Tuesday+WOD.jpeg Second Elite Training Workout PG. Run 800m 50 Goblet Squats 100 Lunges w/weight 25 Goblet squats 50 lunges w/weight Run 800m Theres no getting around this one. Your legs are going to feel like jello in the end. Use a weight that is going to make you work and work hard. You should not be doing anything straight through! Get a weight that shouldn’t let you do more than 20 reps at a time on the goblet squats. If you can do more than 20 reps….go heavier!! Break up the sets in 10’s or 20’s. Try to keep your rest as consistent as possible. Meaning, if you rest the first time for 15 seconds. Try to keep it like that the whole way through. It’s one round, guys! So put that head down, shake those legs out. Take a swig of water and work today. Have fun. For the 800 run it should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. Stand with feet hip-width apart and take a big step backward. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598191504570-FD3SSQQIRE22W0IHMOI7/Wednesday+WOD.jpeg Second Elite Training Workout PG. 15 Min AMRAP ( As many rounds as possible ) 8 Clean & Jerks 6 Goblet Squats 4 Burpees The goal on this one is 10+ rounds. Yes, that is a lot of rounds. Yes, it’s going to get spicy. Yeah…whata gonna do? Make sure to use a weight that you can cycle through and not have to break up for at least for the first 4-5 rounds. Try not to blow yourself out and come out too hot in the beginning. Speaking from experience right here! Try to find a pace in the beginning and stick to it the entire time. Maybe picking up the pace the last 2 mins. Just really go pedal to the metal in the end. But until then, just keep it consistent. Have fun!! For this movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top! Lower completely back down to the floor or hang position to start the next rep. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598191571859-WQW1QKJVHOZSQWH6VQEJ/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 10 Slide Round House - Right leg 10 Slide Side Kick - Right leg 10 Slide Hook - Right leg 10 Squats 20 Stag Jumps 10 Slide Round House -Left Leg 10 Slide Side Kick - Left Leg 10 Slide Hook - Left Leg 10 Squats 20 Stag Jumps During all kicking reps, you will be holding a weight on your chest of shoulders. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1598191639508-GNKHOE41DKWINBJN462A/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds - Every Round is 4 Mins. 2 Min Bag - 1 min point sparring - 1 min kickboxing 10 Burpees 30 Sit ups Remaining time is rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1597582594109-LGO8KJ8VEX7LCYLE8UOE/Monday+WOD.jpeg Second Elite Training Workout PG. Run 800m 8 Rounds 10 Burpees 20 Air Squats Run 800m The run is just long enough to not know any better and just go hard! Once you find yourself on the burpees / air squats. Give yourself a goal to finish a certain amount of rounds / reps before you rest. My goal was 5 straight rounds before I took a 20 second breather. SO SET A GOAL!! AND STICK TO IT!! Your job after that is to just go. It’s going to burn….but so what. Your almost done. For the 800m run it should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. On the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1597582648284-EA58N0FUOXICP6V9V2L6/Tuesday+WOD.jpeg Second Elite Training Workout PG. Run 400m 100 - Goblet Squats 100 - Push Ups Run 400m 100 - Sit Ups 50 - Burpees So you’d be completely correct if you’d think this workouts going to be long. Try your best to keep it under 20-22 minutes. Make sure to get a real good stretch/warm up before hand. Start the first 400m a bit faster then normal. That should get those legs ready for the goblet squats. Make sure to break up the push ups sooner then later. Small sets of push ups will keep you in the game longer then you think. So sets of 5-10 wouldn’t be out of the question. Especially cause you know those evil burpees are coming up soon. The next 400m run should be a bit slower then the first. Yeah..100 goblet squats will do that to you. As soon as you get back, go right into the sit ups. Do it!! Sets of 20-25 should be the goal. Look....no one like burpees. And if you say you do. You’re crazy. Hehe. I like to do 10 at a time and then simply switch directions. Face North, 10 burpees. Face East, 10 burpees..etc. For the 400m run, it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1597582820787-SXU4T84PT6RXYQWS578A/Wednesday+WOD.jpeg Second Elite Training Workout PG. -2 Complete Rounds- Run 200m 5 rounds of 5 Burpee Jump Overs 10 V-ups Run 400m 5 Rounds of 5 Burpee Jump Overs 10 V-ups Try to finish within 18 minutes. The mixture of 100 burpee jump overs, 200 v-ups and the Texas heat is a spicy one. Don’t take this one too lightly. It’ll burn ya. Start off with a 200m run. Nothing too crazy. No need to sprint on this one. You’ll get plenty of warm up from what’s coming next. Jump right into 5 Rounds of Burpee jump overs and v-ups. When you complete 5 rounds, you should have completed 25 burpees and 50 v-ups. Great!! First half of the round is done. Hit that 400m run with a little more gusto than the first 200. You should be warmed up and really starting to put that foot on the gas. Once you’re done with the run, complete another 5 rounds of Burpee jump over and v-ups. Congratulations…you’ve completed one round. Time for another one. So get at it!! Have fun. If you’re just starting on the program, make sure to cut everything by half. If not more. The goal is to get started and more IMPORTANTLY…come back tomorrow. For the 200m run it should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time. On the burpee jump over, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop over an object. I used a sandbag. Turn around, face the sandbag and perform the movement again. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1597582907407-QHIZMD6SALT0AYM0XOQF/Karate+WOD.jpeg Second Elite Training Workout PG. 7 Rounds 2 Mins Bag 10 Strict Front raise 10 Curls 10 Strict Press 25 V-ups Heres the kicker!! Try to finish this workout in less than 28 minutes. You can’t do anything about the 2 min bag. That just means you have to finish the 10-10-10-25 reps in less than 2 mins. Be strict on yourself and don’t cut the reps short. This one hurt a bit. Go hard on the bag also. The bag work should not be considered “rest”. This is a burner. Have fun!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1597582963806-3JCGTP2XGCAVFW0LSH4M/Karate+WOD.jpeg Second Elite Training Workout PG. 100 Wall Round House Kicks (Right & Left) 10 Lungesters 100 Wall Side Kicks (Right & Left) 80 Wall Round House Kicks (Right & Left) 10 Lungesters 80 Wall Side Kicks (Right & Left) 60 Wall Round House Kicks (Right & Left) 10 Lungesters 60 Wall Side Kicks (Right & Left) 40 Wall Round House Kicks (Right & Left) 10 Lungesters 40 Wall Side Kicks (Right & Left) 20 Wall Round House Kicks (Right & Left) 10 Lungesters 20 Wall Side Kicks (Right & Left) As you can tell…this one is going to kill your legs. And like ALWAYS!!! Don’t give crappy reps. Be strict on yourself. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596985300597-MEGUDUZJGJU07ZZAVB1K/Monday+WOD.jpeg Second Elite Training Workout PG. Run 800m 5 Rounds 15 KB Swings 10 Devil Press This workout is short enough to really push the pace and check in to that dark and scary place we’re afraid to go sometime. The 800m shouldn’t be a jog but more of a run/sprint. I was hitting about 80% of my sprint, 3/4 of the time and the last quarter I just sent it. Full Go! Get your mind right as soon as you get back in from the run. Try to get your hands on the KB for a few good reps. About 8-10 reps would be fantastic before you find yourself taken a good size break. Stay consistent with your rep time and your rest between those reps. Resting for longer periods of time is not the goal! Hitting a rep goal before you take a break is key. The bigger key would give yourself a big freaking goal. Finish a complete round or hit 10-12 good reps before you put the weight down and take a 10-15 second breather. It’s 5 rounds!! Just Push It!!! Shut your mind off. Check in and have some fun. Good Luck. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596985376407-4MCIKKPEHL55ZIKG1UF6/Tuesday+WOD.jpeg Second Elite Training Workout PG. Run 800m 8 rounds 20 Lunges w/weight Run 200m For the run it should be a distance that takes you roughly 3:15 - 5:00 depending on your running ability. There should be no sprinting during this run but still don’t drag it out longer than normal. Keep a good steady pace throughout the run, knowing you’re getting right into those lunges as soon as you’re done. Break up the lunges way before you think you need to. You have a total of 160 lunges and another freaking mile of running at this point. Yeah! Break it up. I made it a goal to not break at all during the run. As soon as the 20th lunge was completed, I took off. As soon as I got back, I took no time “to get my mind right”. I picked up the weights and did 10-15 lunges. Mini goals are the key. Have a great time with this one. While holding the weight on your shoulders, sides or back. Stand with feet hip-width apart and take a big step backward. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596985532643-7EV7XAGJZI5KPXEBKHK4/Wednesday+WOD.jpeg Second Elite Training Workout PG. 5 Rounds In a 4 minute window Run 200m 15 Front Squats 15 Push Presses 10 Push Ups Run 200m Full Tilt!! Every round is a full on sprint. No holding back on this one, guys. Start at 0:00, Run 200m and go straight into your front squats and push presses. Both movements will use the same weights so do yourself a favor and not go TOO Light. I was using 35 DB for this workout. After hitting your 10 push ups get your butt up and sprint the next 200m. Your goal is to finish your second 200m at 2:00-2:30. The first two rounds should feel good and your mindset should be pretty positive. Something happens in that pesky third round. Haha. That damn third round!! Stay consistent and keep it in your head….I’m supposed to feel tired. I’m supposed to be breathing hard. My legs should feel like jello. All Is Good! Kick ass and have fun with this one. Front squats with DB make sure the dumbbells are resting on your shoulders with elbows high! Keep the chest up, belly tight so you don't overextend the back. Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Lead with your chest with elbows high and stand all the way up. For the push presses, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596985622697-J715NA5MEN87EJHJI1BL/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 10 Hook Round / Body Fake / D-Side 10 Ninja jump / Jump over 10 Double side / Body Fake / Jump Back Kick 30 Stag Leaps 90 second rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596985679721-ZG44ZK3F94ZY0ZNFIB66/Karate+WOD.jpeg Second Elite Training Workout PG. 4 Rounds 2 min Bag 15 KB Swings 15 Hand Release Push Ups 15 Strict Press There is no rest during this workout. Once you start, you’ll be going 4 rounds straight. Your goal is to finish the workout in under 18 minutes! Have fun. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596374359516-E4ZNHACQDUUITVQCAA8H/Monday+WOD.jpeg Second Elite Training Workout PG. 14 minute EMOM (every minute on the minute) -3 Burpees -7 Squat Cleans Don’t let the simplicity of this workout fool you. Try to move fast, efficient and smooth through the movements. But always remember technique over everything. Try to hit the :30-:40 second mark on the work time. The first few rounds should be “easy”. By the eighth round…..should get a bit spicy. The weight of the dumbbells should be somewhat heavy. I worked with 40’s. Have fun! For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the squat cleans with the Dumbbells will start on the ground. Your feet are under your hips and the hands are outside of the legs. Heels are down. Knees should be slightly bent with the chest up. Lift the weight by digging the heels into the ground and lifting the chest. Keep the arms straight as you stand. Once past the knees, stand straight up and shrug. Avoid swinging the DB’s out and away or shifting to the toes. Pull yourself UNDER the Dumbbells and catch in a solid front squat position. As you are pulling down pull the elbows around and through FAST! Dumbbells should land on the shoulders with the elbows up. Heels down, knees out, chest up, butt lower than the knees, belly tight. Stand to complete the lift. If you are new to squat cleans in general - you may do a power clean + front squat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596374466631-1RMK6GK8TAT89DBTS0AG/Tuesday+WOD.jpeg Second Elite Training Workout PG. 20 Minute AMRAP (as many rounds as possible) -50 Jump Rope Singles -15 KB Swings -10 Box Jumps -20 Sit Ups This one’s just a straight burner! As soon as you start the clock…GO!! The only slowing down during this workout should be for the box jumps. You know, so you don’t fall off or miss the box completely. Other then that, you push it!! North of 7-8 rounds is doable. SO DO IT!!! Have fun with this one. Single unders are one pass of a skipping rope under your feet. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For your Box Jump stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596374566408-4PGITPEQX35LNF8E8IXH/Wednesday+WOD.jpeg Second Elite Training Workout PG. 7- Rounds -7 Burpees -14 V Ups -14 Goblet Squat The deciding factor of “this is an easy workout” or “Holy Moly my life hurts” is going to be the weight of the goblet squats. You wanna have an easy workout? Stay in bed!!! Dust off those heavy weights and hit this workout hard!! Have Fun!! On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596374629329-Z6320Q21HKOCDKY47GX2/Karate+WOD.jpeg Second Elite Training Workout PG. 16 minute EMOM (every minute on the minute) Odd minute: 5 reps of- Burpee / Back step around pad / Blitz Even minute: 5 reps of- Burpee / Front step around pad / Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1596374688759-MBX3CBS8Q8NXGOFNR3YP/Karate+WOD.jpeg Second Elite Training Workout PG. 5- Rounds 10- Box Jumps 10- Double Round Kick / Step Back D-side 10- Jumping Lunges 10- Fake Kick / Step Back Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595767083696-Q1SCC85GZ2WGMYGBR32U/Monday+WOD.jpeg Second Elite Training Workout PG. 60 DB Power Snatch (alternating) 30 DB Facing Burpees REST 5 Min Before PART 2 PART 2 30 DB Facing Burpees 60 DB Power Snatch (alternating) For the dumbbell snatch you will use a single dumbbell. It will start between the feet and you will grip the dumbbell with one hand. Make sure the heels are down, chest is up, arm is straight, knees are bent but chest is over the dumbbell. You will stand by digging the heels into the ground and lifting the chest. Keep the arm straight! Stand up hard and fast shrug the shoulder, pull the elbow high and outside, and then punch the dumbbell up! Get the bicep by the ear to lock out. Switch hands with each rep. So you will do 60 total (30 per arm). For the DB facing burpees you will touch the chest and thighs to the ground facing your DB. Jump or step your feet in and then jump over!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595768077497-7EGR6WBMTS2MZYJ5R8HK/Tuesday+WOD.jpeg Second Elite Training Workout PG. 3 Rounds Run 400 Meters 20 DB Thrusters 20 Supine Toe Touches 20 Renegade Rows with Push Up For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/taps to a low target. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your core tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back. Each rep of the renegade row will be push up + row right + row left. For the push up I want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to. Chest and thighs touch the ground at the bottom. Lock out completely at the top. For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595768149428-SYFUOXXLH7NDCEDF3A62/Wednesday+WOD.jpeg Second Elite Training Workout PG. 4 Rounds 10 DB Push Press 20 Single DB OH Lunge Right (Alternating Feet) 30 Double Unders 10 DB Push Press 20 Single DB OH Lunge Left (Alternating Feet) 30 Double Unders Rest 1 Min Between Rounds Holy shoulders Batman! Remember to keep your core tight and chest up for all these movements. Make sure you pace for consistency and don't go all out in the first round. For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Core tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Core tight. For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the core tight and press up!! If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders. Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in. Stand all of the way up between reps and alternate FEET with each lunge. These may be forward stepping, reverse stepping, or walking lunges! For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595768335861-KTIJW673XWUFN9365PTP/Karate+WOD.jpeg Second Elite Training Workout PG. Run 1 mile Bounce back drill 5- Rounds 10 Double side / bounce back / Blitz 20 Push Ups 10 Hook Round / Bounce back / B/H 20 V-Ups 10 Fake Kick / Bounce Back / Q. Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595768391582-LKCKKJJB7H64IYYLRSBK/Karate+WOD.jpeg Second Elite Training Workout PG. 50-40-30-20-10 Guard stance Back squats Forward stance THEN…. 150 V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595167697808-93YH9FOYAGRCO4DZS0HD/Monday+WOD.jpeg Second Elite Training Workout PG. 4 Rounds Each Round is 3 Min with a 1 Min Rest Between Rounds In the 3 Min Work Window: Run 400 Meters 15 Pull Ups Max Reps DB Squats Rest 1 Min Between Rounds Goal: 60 Squats + Make sure that you can get at least 30-45 seconds each round to perform your DB Squats. With the 60 rep goal and the time allotted, choose a load at which you could perform 15 unbroken squats. Run should take no more than 2:30 and pull ups should definitely take less than a minute. This means that you should scale accordingly by shortening the run and/or using bands or ring rows for the pull ups so you'll have time for squats. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target. For the pull ups you may do strict (lower the number to something you won't really have to break). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today. Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top! For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595167847717-VT55D6RBLB18HFTZ2S41/Tuesday+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 40 Bodyweight Lunges Run 200 Meters 20 Push Ups Run 200 Meters No weight needed! Simple ain't easy! Try to keep a consistent pace and keep moving on the runs. Goal is to keep rounds under 5 minutes so if the run is taking longer than 90 seconds, feel free to shorten it. For the 200m run, you're working with about 60-90s. If unable to run due to space or weather purposes - 60 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side. If scaling for injury, you may try step ups instead of lunges. Only choose this option if you can perform them pain-free. For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Go to knees or an elevated push up if you need to. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595167906687-VV41A7P3WN50CHEGGFJE/Wednesday+WOD.jpeg Second Elite Training Workout PG. 5 Rounds Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 9 DB Deadlifts 6 DB Hang Power Cleans 3 DB Shoulder to Overhead Rest 1 Min Between Rounds Goal: 4 Rounds + Choose a load at which you could complete one round of the AMRAP in about 45 seconds and not be smoked. For the deadlifts the DBs will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight, chest is up, core tight, and back is flat for the entire lift and return to floor. To lift the DBs, drive the heels into the ground and lift the chest. Stand all the way up at the top. To lower - reach the butt back. Keep the chest lifted and core tight. Allow the DBs to travel in a straight line to the floor. The DB hang power clean starts at the top of a deadlift. Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high. Rotate elbows around in front FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. For shoulder to overhead I recommend a push press or push jerk. DBs starts on shoulders with elbows high. Feet are between hip and shoulder width apart. Chest up. Core tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Core tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595167992590-1CTP0180XPA7D9PFYI1A/Karate+WOD.jpeg Second Elite Training Workout PG. 4- Rounds Each round will be a 4 minute AMRAP ( As Many Rounds as Possible) after every round you will have 90 seconds of rest. 10- Thursters 10- Fake / Quick Reverse 10- Burpees 10- Double Drag Hook - Reverse Try your hardest to be consistent on your rounds on this workout. It’s crazy simple to fall off on the third and fourth AMRAP round. Stay focused and do not count “crap” reps. Try to complete 3-4 solid rounds per AMRAP. That’s 12-16 Rounds!!! Wow!! Enjoy. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1595168066225-KGGIOKWR3W5FH3QMLGQM/Karate+WOD.jpeg Second Elite Training Workout PG. 6- Rounds 2 min- Bag. (Hands and Kicks) 10- Front squats with weight 10- Box Jumps Be very consistent with the rest in between rounds. NO MORE then 45 seconds. Find a weight that you will struggle but not break form with. This should not be easy. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1594567174716-DQTPY5RZJARUGOSCOX3G/Monday+WOD.jpeg Second Elite Training Workout PG. PART 1 1 ROUND 30 TOES TO BAR 30 POWER CLEAN 30 JUMP OVERS REST 3 MIN BEFORE PART 2 PART 2 2 ROUNDS 15 TOES TO BAR 15 POWER CLEAN 15 JUMP OVERS REST 3 MIN BEFORE PART 3 PART 3 3 ROUNDS 10 TOES TO BAR 10 POWER CLEANS 10 BOX JUMP OVERS Ok, here we go! Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2! Which will be your fastest round? Don't hold back and find out what you've got in the tank! For the toes to bar - this is 90 total reps. So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we’re looking for in this workout. No shame in that! For the power cleans - choose a weight where a set of 10 is definitely doable. I don't want you taking long breaks at any point during this workout. If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy. For this movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. For the jump overs - again - it's 90 reps. so choose a height that will allow you to move safely and also to keep moving! We want you jumping over something if possible - so lower the height if necessary. If you are unable to jump you may do 30 step ups! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1594567271448-UV7Z8RBYSTQ9WZNRF70C/Tuesday+WOD.jpeg Second Elite Training Workout PG. Part 1: AMRAP 7 Min 18 KB/DB Swings 12 Jump Overs Rest 3 Min Before Part 2 Goal: 4 + Rounds Part 2: 5 Min AMRAP (As Many Rounds and Reps as Possible in 5 Min) 12 KB Swings 8 Jump Overs Rest 2 Min Before Part 3 Goal: 4 Rounds + Part 3: 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 6 KB Swings 4 Jump Overs Goal: 4 Rounds + Oh man - the swings and jumping are going to add up! Keep good positions on the swing and don't allow them to get sloppy when you are tired. Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is your usual height for jump overs. The way this works is you will do the 7 min AMRAP - of 18/12 that is part one. Rest 3 min. Then the 5 Min AMRAP of 12/8. That is part 2. Then rest 2 min. Then a third 3 min AMRAP of 6/4 for the third part. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1594567405236-NTUX5SQDTB2MGLP8OXOS/Wednesday+WOD.jpeg Second Elite Training Workout PG. AMRAP 12 Min (As Many Rounds and Reps as Possible in 12 Min) 2 Dumbbell Snatch (Alternating) 20 Mountain Climbers 4 Dumbbell Snatch 20 Mountain Climbers 6 Dumbbell Snatch 20 Mountain Climbers 8 Dumbbell Snatch 20 Mountain Climbers ... Keep adding 2 Dumbbell Snatch for as far as you can get - as many total reps as possible in 12 min. Goal: Through the round of 18 DB Snatch + 12 minutes feels a lot longer when we are following an ascending rep ladder! So don't get crazy out of the gate. Stick with an initial pace on the dumbbell snatches at which you still be unbroken by the round of 10. Make sure you are breathing continuously during the mountain climbers! For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. Scale the snatch to a hang or a DB/KB swing if unable to keep a flat back when pulling from the floor. For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your core tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1594567529411-015FE6HNY4QMF9SOB1L0/Karate+WOD.jpeg Second Elite Training Workout PG. Run 1 mile 5 rounds 10 Jump Overs 8 Fake Kick / D-Side 10 Lateral Jump Overs 8 Double Side / Side-Hook 20 V-Ups Run 1/2 mile https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1594567597956-CJ78WFYNW2FMRP0BJXGV/Karate+WOD.jpeg Second Elite Training Workout PG. 3 Cone Drills 50 reps each of 4 Elite Training Fakes -Body Fake -Push Fake -Kick Fake -Wall Up Fake Then.. 100- Push Ups 200 - Sit Ups 300 - Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593954767454-2SNX6JLEBO89UR4RQAYQ/Monday+WOD.jpeg Second Elite Training Workout PG. 8- Rounds 12- Push Press 10- Power Cleans 8- Box Jumps Start this workout by choosing a weight that’s MAKES you rest every 1-2 rounds. You should not be able to perform 3-5 rounds without rest. And for sure not all 8 rounds straight. Talk about a leg killer!! By round 4, some sort of numbness should set in on those legs. Lol. Take a step back. Count to 5-10 and get back to it. Bit down, grind it out and finish strong. Have Fun! For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. For the Power Clean, you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. On the Box Jump. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593954854407-O656ZRD9L59FFUW73SUO/Tuesday+WOD.jpeg Second Elite Training Workout PG. 10 - Rounds Sprint 200m 10- Burpees Couldn’t be any easier. Right?? Unlike yesterdays workout. This one you go FAST! As fast as you can knowing not to lose your technique. Sprint, Burpee, Sprint, Burpee, Sprint, Burpee…Go Go Go!! Enjoy this one. Sprint the 200m and on the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593954889726-BR5HE5NP55JI8F1GY2QP/Wednesday+WOD.jpeg Second Elite Training Workout PG. 4- Rounds Run- 400m 15- Power Cleans 10- Box Jumps Start with an easy pace 400m run. Try to hit the run a bit harder every round. So by your last round, you should be damn near sprinting. On the power cleans keep that chest up and don’t forget to use those legs more than your arms. Have Fun!! For the Power Cleans, you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. On the Box Jump. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593954942031-XMDIHRPGA8TXPRIV72FY/Karate+WOD.jpeg Second Elite Training Workout PG. 5- Rounds 20- Up & Overs (with weight) 5- Circle toward your chest - Blitz 5- Circle toward your back - Blitz 5- Circle toward your chest- Quick Reverse 5- Circle toward your back- Quick Reverse 20- Up & Overs (with weight) —Rest 1 Minute— https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593954988636-WLO6QG14OA64VVHSHMVR/Karate+WOD.jpeg Second Elite Training Workout PG. 4- Rounds 10- Ball Slams / Burpees 10- Double Side / Step Back D-Side 10 - Box Jumps 10- Skip Side Kick —Rest 1 Minute— https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593348408197-MNZYVUH1BYFZCEZCRE0U/Monday+WOD.jpeg Second Elite Training Workout PG. 30 Dumbbell Squats 20 Dumbbell Push Press 30 Dumbbell Lungesters 20 Dumbbell Push Press 30 Dumbbell Squats Goal: Under 14 Min!! Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the stomach tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and stomach tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the stomach tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593348479394-N2WHIHAKBZ7NOHJ9QFBY/Tuesday+WOD.jpeg Second Elite Training Workout PG. AMRAP 12 Min (As Many Rounds and Reps as Possible in 12 Min) 1 Push Up + Tap + Tap 1 Jump OVER 2 Push Up + Tap + Tap 2 Jump OVER 3 Push Up + Tap + Tap 3 Jump OVER... Keep adding 1 rep per movement and get as far as possible in 12 Min! No weight needed today! Jump Over Height Suggestions: Men: 22-24" Women: 18-20" (You can jump over ANYTHING! A laundry basket, a bench, a stack of pads, a chair - whatever!) Goal: Over 200 Reps - this is almost through the round of 14s Think about the pace you will be moving at in the round of 8. Try to start this one at that pace. This will help make sure you don't come too hot out of the gate! For the push up + taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand. If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps. For the Jump Overs, use a bench, box, hamper, a stack of body shields or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, go with a heavy Russian kettlebell or DB swing. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593348580946-PKBA53DP8OIQ98KIDW1V/Wednesday+WOD.jpeg Second Elite Training Workout PG. Every 2 Min for 20 Min: Run 100 Meters (50 out - 50 back) 6 Dumbbell Power Cleans 6 Dumbbell Front Squats 6 Dumbbell Jerks **Go heavy but with the goal of unbroken. You should be getting at LEAST 30 seconds rest per round. The goal here is to complete each round in 1:20-1:30 at the most. Choose a load you can go unbroken! 100 Meter run should basically be a sprint. If you can't run for any reason, try 30 seconds of burpees, mountain climbers, or jumping lunges! DB power clean starts with the DBs on the ground outside the feet, which are hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep. For front squats, dumbbells are resting on the shoulders with elbows high! Keep the chest up, AND stomach tight! Reach the butt back and lower until your butt is below your knees. Keep the chest and elbows high. Drive your knees out and keep the heels down throughout. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - stand fully for each rep. For Push Jerks, the DBs will start on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, stomach tight. Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width). https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593348646193-YJSYSBYAZ90D6WOC79AK/Karate+WOD.jpeg Second Elite Training Workout PG. Progression of your Quick Reverse: 10-1 Quick reverse Fake kick / Reverse High Round / Reverse Body / Helmet Defensive Touch and Go https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1593348684552-L5IXN27SMP1JPREIC1GJ/Karate+WOD.jpeg Second Elite Training Workout PG. 40’s Body Helmet Double Side / Q. Reverse Blitz Side / Hook-Round Q. Reverse D-Side Divide it / Break it down any way you’d like. Should equal out to 240 reps. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592753868737-4MJV4CCOUJCXIR5ASC4T/Monday+WOD.jpeg Second Elite Training Workout PG. Every 2 Min - for as long as you can last: (Up to 40 Min) Run 200 Meters 3 Pull Ups 7 Strict Press 12 Air Squats Goal: 10 Rounds + (20 Min)+ The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min! The run should take less than a minute, so shorten the distance if needed. If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option. For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today. On the shoulder press, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592753983830-X5Z5HTRWSCPHFJ658J60/Tuesday+WOD.jpeg Second Elite Training Workout PG. 10 Rounds 8 Dumbbell Power Clean & Jerk 8 Weighted Sit Ups Goal: Under 14 Min DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and then lower the weight back to the ground for the next rep." You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening, use a lighter weight or do regular situps without the weight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592754083661-OXYFV8HVZK9XTVHG8HIF/Wednesday+WOD.jpeg Second Elite Training Workout PG. 20 Min AMRAP As Many Rounds and Reps as Possible in 20 Min 30 Mountain Climbers 15 KB/DB Swings 10 Box Jump Overs On your Mountain Climbers you will start in a plank/top of push up position. You will bring one knee up to your chest/armpit - then back down and switch. Each time a knee comes up it counts as one rep. So for your set of 30 you end up doing 15 per side. For the KB/DB Swing you will hold your weight with both hands. You will deadlift the weight up to the hips - between the legs. Hinge forward at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms. Stand up hard and fast driving through the heels. The weight will become weightless. Keep the stomach tight and heels down and guide the weight up over your head getting your biceps by your ears at the top. Gravity to bring the weight back down. Keep the chest up, stomach tight and heels down as you pull the weight back between the legs to start the next rep. For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER! If you can’t jump over anything due to injury or just not that confident. Try a step up or a box jump. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592754206265-LE0YU0KKZ22O5DZGCZO9/Karate+WOD.jpeg Second Elite Training Workout PG. 3 Rounds 10 circle back & chest - Q. Reverse 30 Push Press 10 circle back & chest - Side / Hook / Round 20 Thrusters 10 circle back & chest - Blitz 10 Lungsters 2 Min rest between rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592754305133-H177YKDZ3SGVDU2DC3ED/Karate+WOD.jpeg Second Elite Training Workout PG. 5-Rounds 2 mins- Kickboxing on Bag / or Shadow 10- Power Cleans 20- Weighted V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592196391062-DYJMMQ8TA6N6DZ3CAL8J/Monday+WOD.jpeg Second Elite Training Workout PG. 4 Rounds Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 12 Farmer Lunges 6 Push Press Rest 1 Minute Between Rounds So you'll work for 3 minutes, then rest for 1 minute, four times. I want you to be fairly consistent with your reps for each AMRAP. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute. For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. You can modify by switching to a single dumbbell or KB held in the goblet position or even unweighted unweighted lunges. Sub farmer, goblet, or unweighted step ups if that feels better on the knees. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Stomach tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592196470038-T3RZFU1JWMB4JEBO7Z5L/Tuesday+WOD.jpeg Second Elite Training Workout PG. 4 Rounds Each Round is to Be Performed as Fast as Possible 20 Weighted Step Ups 20 Devil Press Rest 2 Min Between Rounds Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Devil Presses in less than 2 minutes with minimal breaks. For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Rather than a DB in each hand, you can lower the weight by holding a single dumbbell or kettlebell at the chest. If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! You can also switch this to a burpee + dumbbell or kettlebell swing. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592196527423-SYGVOMEPZHNJDNRL7Y1Y/Wednesday+WOD.jpeg Second Elite Training Workout PG. 12 Min AMRAP (As Many Rounds/Reps as Possible in 12 Min) Run 100 Meters 12 DB Squats Goal: 8-12 Rounds Look at holding 1 round every minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way! Think of the 100m run as fast, but not a full sprint. It should take less than 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, or toe taps to a low target. For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592441888714-9VTZDRXI6OLYA9E4SSYF/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 20 Goblet Squats 15 Box Jumps 10 Double Side / Q.Reverse 10 Body / Helmets This ones looks short on paper but seemed a bit long for me. After each round I took a 30-90 second rest. It’s very simple to give “not so good” reps on your karate techniques. Don’t do that!! Even if you go a little slower and the “hurt” lingers longer then you’d like. Do it. Remember, technique and form over speed and power. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592441956689-UT4XD0KQVNNJH644FYLG/Karate+WOD.jpeg Second Elite Training Workout PG. 4 Rounds 3 min AMRAP - As Many Rounds As Possible 1 min rest between rounds 10 Box Jumps 8 Burpees 6 Double Side / D-Side 6 Hook / Round / Q. Reverse 6 Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1591558632848-I6EBUCYZ8AZZJXGD8AZ7/Monday+WOD.jpeg Second Elite Training Workout PG. 30 Dumbbell Squats 30 Toes to Bar 30 Box Jumps 20 Dumbbell Squats 20 Toes to Bar 20 Box Jumps 10 Dumbbell Squats 10 Toes to Bar 10 Box Jumps Goal: Under 16 Min. Can you go under 13? Set yourself up to be able to do at least 10 squats at a time the whole way through. Choose a version of toes to bar you can do 5 reps at a time, the whole way. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. If you need to go lighter, switch to goblet squats with a single dumbbell or kettlebell, or good old fashioned air squats! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1591558698714-APCHWJY2QXANBGMGCT00/Tuesday+WOD.jpeg Second Elite Training Workout PG. Every 5 Min for 5 Total Rounds 15 Power Cleans Run 400 Meters 15 Supine Rows/7-10 Strict Pull Ups Goal: Around 4:00 or Less Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure. If you are doing strict pull ups, they should take :45-1 min max to complete. DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target. For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms. You can can also do ring/TRX rows https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1591558757517-TYKUM5KAW7FD2YBPHSTT/Wednesday+WOD.jpeg Second Elite Training Workout PG. 12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes) 35 Double Unders 15 KB/DB Swing 5 Reps 1/4 Get Up Right 5 Reps 1/4 Get Up Left Goal: 5-8 Rounds Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! The 1/4 get up is just the first couple steps of the Turkish get up. Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to. Other options would be V-Ups, weighted sit-ups or toes to bar. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1591882867818-N6EBKUCJOZJ3QBHM975O/Karate+WOD.jpeg Second Elite Training Workout PG. 4-Rounds -2 min stations- Jump rope (singles) Bag / Shadow Sit Ups Push Ups 1 minute rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1591882908844-FO3W7Y5FL55U2QWQRJCN/Karate+WOD.jpeg Second Elite Training Workout PG. 4 Rounds 7- Side Kick / Step back D-Side 7- Quick Reverse 7- Kick Fake / Hook-Round 7- Side step / Blitz 25 - Push Ups 25- V-Ups 1 minute rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590938414779-N5Z1JYQUX7GSFKOA9T8K/Monday+WOD.jpeg Second Elite Training Workout PG. 3- Rounds of 20- Clean & Jerks Run 400m. Being that this workout is only 3 rounds. I decided to go a little heavier with the weights and used 50lbs DB. I would do five reps. Put the weight down, step back, count to five and perform another five reps. The key like in pretty much all the workouts is consistency. Hit whatever target you put for yourself. Take a few seconds to recover and do it again. One the 400m run, no joke, it sucks! If you really push yourself. It can hurt pretty good. SO PUSH YOURSELF!! Its only 3 rounds of suck….you’ll be fine. For the Clean & Jerk movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top! Lower completely back down to the floor or hang position to start the next rep. For the run, it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590938455538-YJ7R5CO1ILSWY96JPL43/Tuesday+WOD.jpeg Second Elite Training Workout PG. 10-1 -Lungesters -Burpees Is this it?? Just two movements?? Uhhhh yep! Don’t judge this book by its cover. This one is going to destroy your quads. Now go heavier than usual. Don’t cut yourself short on the weight. You should work with a weight that will make you contemplate on changing the weight after the 4th-5th rep. Don’t! Stick with it. Break up the Lungesters if you have to but there’s no reason to do so on the Burpees. You don’t have to sprint on the burpees but don’t stop completely. On the last movement on the lungester (the thruster). Make sure to lock out completely on the press, bring the weight back to the rack position (on your shoulders). Pause for a second and then go into the next rep. I found myself losing my balance wanting to go faster into the next rep. Not worth it. Take your time, keep your balance and don’t get hurt. Try to go sub -10 minutes. Start the Lungester by standing with feet hip-width apart and take a big step backwards or forwards. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side. Reposition yourself with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. Remember that 2- lunges and 1- Thruster equals 1 Lungester. For the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590938497642-CI9Q0ZLSF7LDG5TSJUN9/Wednesday+WOD.jpeg Second Elite Training Workout PG. 5- Rounds Every round has a 3 minute time cap. Sprint 200m 10- KB Swings 6- Burpee Jump Overs So every round will start with a 200m sprint. And yes, its supposed to be a sprint. 100%, full out. The goal of this workout is to hit the pedal to the metal and try your hardest to finish each round at the 90 second mark. A 1 to 1 ratio to work and rest is ideal, so go go go on this one. Whatever time is left from the 3 minutes on your last burpee jump over will be considered your rest. And you have to take the rest!! Don’t work 5 rounds straight through. So if you finish at the 2 minute mark. You’ll have one minute rest. You finish at 2:30. Well then you only have :30 seconds of rest. If you’re going as fast as you can, usually form and technique gets lost in the mix. DON’T LOSE FORM!!! Sacrifice a few seconds to stay under control. So that means the KB goes all the way up on the swings and you jump off of two feet on the burpee. FYI: Our BKI Blackbelt team and I did 7 rounds. Just putting it out there. Have Fun! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590938549846-PAPXYVLGUHLM22712WQ9/Karate+WOD.jpeg Second Elite Training Workout PG. 18 minute AMRAP (As Many Rounds as Possible) 80- Jump Rope Singles 7- Double Round Kick / Quick Reverse 7- Wall Up / Blitz 7- Fake Kick / Quick Reverse Your goal is to not stop at any point during this workout. A 5+ round goal is what you should be aiming for. Really sell your fakes at the beginning of every technique. Make sure to circle the entire bag and don’t get comfortable and stay put in one position. Circle, be smooth and calm and hit hard when you connect on the bag. As soon as you finish the last rep of the Fake Kick / Quick Reverse. Go right back into the Jump Rope Singles. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590938579685-5YMLSTH6HGZUV4MQU581/Karate+WOD.jpeg Second Elite Training Workout PG. 2 Rounds -each round is- 2 mins- Bag Work 5- Fake / Body Helmet 5- Fake / Blitz 5- Fake / Quick Reverse 2 mins- Bag Work 7- Fake / Body Helmet 7- Fake / Blitz 7- Fake / Quick Reverse 2 mins- Bag Work 10- Fake / Body Helmet 10- Fake / Blitz 10- Fake / Quick Reverse -Rest 3 minutes- Alright. Pack a lunch cause this one’s a bit long. We’re ending the week with a marathon so get comfortable. Each round will consist of three separate parts with no rest until each section is finished. You will begin with 2 minutes of hitting the bag. Work on your point and continuous sparring here. If you don’t have a bag. Work on shadow sparring. After you finish 2 minutes on the bag, start on your sets of 5’s. Take your time on each rep. There is no prize if you finish all 15 reps in under a minute. Sell each fake hard and work the ring. Once done with the 5’s. You get back to the 2 minutes of point or continuous on the bag and then perform 7 reps of each technique. Then 2 minutes bag and then 10’s. Once you’re done with the 5’s, 7’s and 10’s. Take a 3 minute break and then do it all over again. Have Fun!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590330750362-QGYS8F9C2TK2YCPWU6SF/Monday+WOD.jpeg Second Elite Training Workout PG. Part 1 (Make sure you see part 2 below!) 10 minute AMRAP (As Many Rounds and Reps as Possible in 10 Minutes) 10 Box Jumps 10 KB/DB Swings 10 Weighted Sit Ups Goal is 7-10 Rounds!!! Rest 2 Min Before Part 2 Part 2 5 Min AMRAP (As Many Rounds and Reps as Possible in 5 Min) 10 Box Jumps 10 KB/DB Swings 10 Weighted Sit Ups Goal is 4-6 Rounds For the box jumps choose a height that allows you to land safely but requires you to stay focused! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER! For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! If you are not comfortable going overhead, just go to shoulder/eye level and back down. You can do anything you want with your feet in the sit ups. What I’m looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening do regular situps without the weight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590330918184-YUPMSVATRUOTLH48DMMM/Tuesday+WOD.jpeg Second Elite Training Workout PG. 40 Front Rack Lunges 100 DB Snatch 40 Front Rack Lunges Goal is Less then 10 minutes. First things first! Don’t go too light on this one. Super simple one today guys! The lunges may be walking, in place stepping forward or in place stepping back! You will hold the dumbbells on the shoulder for this workout. No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout. Alternate legs with each lunge and stand all the way up each time! For the dumbbell snatch you will use only 1 dumbbell and alternate arms each rep. Pull the dumbbell from between your feet with a straight arm, slight bend in the knee, heels down! Stand and finish with the legs fast! Shrug then pull the elbow high and punch the dumbbell up! You can also pull yourself slightly under the dumbbell as well. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590331014111-SPRAMJJPR4ZJZB0OJE1O/Wednesday+WOD.jpeg Second Elite Training Workout PG. 4 Rounds - Rest 2 Min Between Rounds 20 Squats 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Squats No weight needed! Goal: Under 4-5 Min or Less Rounds Pretty simple here guys. The goal is to keep each round under 4 min so choose the appropriate pull up and push up style to get through those in less than 1 min or so each. For these squats, keep the chest up, but do not overextend the back. Keep the stomach tight! Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest. Stand fully for each rep. For the pull ups - the best options for this workout today are strict (lower number to 10 if needed to keep time), kipping, banded, or bar/ring/band row. Jumping is an option but is a lot of leg if you do that version. Make sure that you choose a version that is difficult for you. These do NOT have to be unbroken, but you should be able to complete them in about 90 sec or less each time. For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout. Touch chest and thighs completely at the bottom. Lock out all of the way at the top. No snaking, hip sagging, or high butts! Go to your knees if you need to in order to keep moving and finish these in a min or less! For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590331145848-G55AZXRI6F7FDI89O3PA/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 4 Lungesters (Heavy) - R&L Lunge + Squat + Press 5 Hook / Round 4 Lungesters (Heavy) 5 Double Side / Round 4 Lungesters (Heavy) 5 Hook / Round 4 Lungesters (Heavy) 5 Double Side / Round 1 Min Rest between Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1590331214907-ULSJV37XDCE9EIT08ORQ/Karate+WOD.jpeg Second Elite Training Workout PG. 5 Rounds 12 KB Swings 6 Wall Up / Body Helmet 12 Strict Press 6 Fake Kick / Reverse 24 Push Ups Rest 1 Min Between Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1589663691832-BIA93YBSPYLRAE75PSBA/Monday+WOD.jpeg Second Elite Training Workout PG. 16 Min E2MOM - Every 2 Minutes On The Minute - 10 DB Clean 10 Box Jumps For the DB Clean you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. Carefully bring the DB’s back to your hips, dip by bending the knees and hinging slightly at the hips. Touch one/two heads of the DB on the floor and repeat. For the Box Jumps stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1589663740953-03C419A2SZIHW45M6P8M/Tuesday+WOD.jpeg Second Elite Training Workout PG. 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) Run 200 Meters 6 Pull Ups or 10 Burpees 10 Push Press For this workout choose a weight that you don't forsee yourself having to break too much if at all on the push press. BUT DON’T MAKE IT TOO LIGHT! Make yourself work. The run distance should take roughly 50 Seconds to 1:15. If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders or even 1 min of a lower (like 12") step up. For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1589663868388-GBJJCC0ZYBI3KJ2POHB4/Wednesday+WOD.jpeg Second Elite Training Workout PG. 11 Rounds 13 Dumbbell Squats 9 Jump Overs So...first things first. Pace yourself on this one. For the dumbbell squats choose a weight that you think you will try to do all 13 unbroken each time. If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you. For these reps the dumbbells will be at or on the shoulder. Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up. Butt should be lower than the knees at the bottom. Stand all of the way up at the top of each rep. For the jump overs the goal is to jump COMPLETELY over something! So find a height and object you are comfortable with. You can even just set up a broomstick between 2 chairs or something! Get creative! If possible, this should be higher than just your bar with the plates on it. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1589663913621-1E2X5EWUHEKCP6YL6R5O/Karate+WOD.jpeg Second Elite Training Workout PG. Thursday Run 800m Then.... 5 rounds 15 KB Swings 15 Decline Push Ups 15 Incline Push Ups 2 mins Bag Work (Only Hands) Then.... Run 800m https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1589663970111-1WW5GMHU0889T0E3L9Q3/Karate+WOD.jpeg Second Elite Training Workout PG. 5 rounds 10 Push ups 10 Sit ups 10 Squats Then... 10-1 Hook / Round House / Hop Back / Quick Reverse Fake / Side Step / Body Helmet Then.. 5 rounds 10 Push ups 10 Sit ups 10 Squats https://www.bearskarate.com/third-elite-training-pg daily 0.75 2021-05-02 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603658277822-UKTYRC7YEXXDSU0VZX7Y/IMG_B788E0222BA5-1.JPG Third Elite Training PG. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619964050939-5GN2KRV1NWJYQRFFB21T/Monday+WOD.jpeg Third Elite Training PG. 30 Dumbbell Squats 30 Toes to Bar 30 Box Jumps 20 Dumbbell Squats 20 Toes to Bar 20 Box Jumps 10 Dumbbell Squats 10 Toes to Bar 10 Box Jumps Goal: Under 16 Min. Can you go under 13? Set yourself up to be able to do at least 10 squats at a time the whole way through. Choose a version of toes to bar you can do 5 reps at a time, the whole way. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. If you need to go lighter, switch to goblet squats with a single dumbbell or kettlebell, or good old fashioned air squats! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619964110143-8QOY2D8ILTT8W3D3S0JK/Tuesday+WOD.jpeg Third Elite Training PG. Every 5 Min for 5 Total Rounds 15 Power Cleans Run 400 Meters 15 Supine Rows/7-10 Strict Pull Ups Goal: Around 4:00 or Less Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure. If you are doing strict pull ups, they should take :45-1 min max to complete. DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target. For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms. You can can also do ring/TRX rows https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619964169749-F4T0UJL3G7O3QXVN4Y99/Wednesday+WOD.jpeg Third Elite Training PG. 12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes) 35 Double Unders 15 KB/DB Swing 5 Reps 1/4 Get Up Right 5 Reps 1/4 Get Up Left Goal: 5-8 Rounds Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! The 1/4 get up is just the first couple steps of the Turkish get up. Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to. Other options would be V-Ups, weighted sit-ups or toes to bar. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619964226246-K33803AEU8OBG340Q3VS/Karate+WOD.jpeg Third Elite Training PG. Progression of your Quick Reverse: 10-1 Quick reverse Fake kick / Reverse High Round / Reverse Body / Helmet Defensive Touch and Go 2 min rest between rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619964262536-INCICODJTV5FNVQT2D8Y/Karate+WOD.jpeg Third Elite Training PG. 40’s Body Helmet Double Side / Q. Reverse Blitz Side / Hook-Round Q. Reverse D-Side Divide it / Break it down any way you’d like. Should equal out to 240 reps. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619381770662-KEMTHPHYQ1TQJCS3YHY9/Monday+WOD.jpeg Third Elite Training PG. Every 5 Min for 4 Rounds: Run 400 Meters 30 KB Swings 30 Air Squats Goal: Under 4:30 **If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each! So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619381815610-U25YIVTQMN16GSB0W19B/Tuesday+WOD.jpeg Third Elite Training PG. 3 Rounds Each Round is a 3 Min AMRAP 12 Dumbbell Deadlifts 8 Push Up + Renegade Row Rest 1 Min Between Rounds Goal: 9 Rounds + You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute. For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! Each rep of the renegade row will be push up + row right + row left. For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to. Chest and thighs touch the ground at the bottom. Lock out completely at the top. For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control. If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619381873617-MGM5RPI9IC1IDUY2RJJS/Wednesday+WOD.jpeg Third Elite Training PG. 4 Rounds 20 Burpees 20 Alternating Weighted Step Ups 20 Box Jumps Goal: Under 20 Min You are aiming for sub 5-minute rounds on this one. Choose a version of the burpee and step up you can do at least 10 per minute. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead! For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep. Make sure you choose a weight and a height that you are comfortable stepping up AND down. I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619381929793-AK2SBKLY1LEC3CBC51DC/Karate+WOD.jpeg Third Elite Training PG. 5- Rounds 15- Squats w/weight 10- Back Step / Side Kick / Quick Reverse 15- Push - Ups 10- Front Step / Blitz 15- V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1619381992559-MSZEQ6L8KRYPRG9WNK6I/Karate+WOD.jpeg Third Elite Training PG. 15 minute EMOM Every minute on the minute for 15 minutes, rest the remainder of the minute after your task is completed 5- Thrusters 5- Fake / D-Side 5- Fake / Blitz 5- Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618777674288-C1B9QF76HQY1YA6V46BE/Monday+WOD.jpeg Third Elite Training PG. 5 Rounds 20 DB DeadLift 15 Burpees 10 Toes to Bar For DB DeadLift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended. On the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with weighted sit ups. Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618777711200-UR5RMGOSSZO4UZG4HWWC/Tuesday+WOD.jpeg Third Elite Training PG. 3 Rounds of 3 rounds 3 DB Power Cleans 5 DB Hang Power Cleans 7 Box Jumps 9 Burpees For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. HANG means that you start at the waist instead of the ground. You either pick up a dumbbell in each hand or you can use only one Kettle Bell. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618777784330-DLNZ05QR24RMWLUNIZ5W/Wednesday+WOD.jpeg Third Elite Training PG. 15 min AMRAP 5 Strict Press 6 Push Press 7 Push Jerks 9 Box Jumps 11 V-Ups On the strict presses, weight will start on your shoulders. Keep your legs straight , drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. On the Push Press, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down. Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs. As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way. On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618777829822-6F3WM222P1BWWQ35M99J/Karate+WOD.jpeg Third Elite Training PG. 4 Rounds 15 DB DeadLifts 10 Single Side / Double Side 15 Box Jumps 10 Fake / Quick Reverse 15 Burpees For DB DeadLift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended. On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618777888297-EOF2WM7CMEYJROXLGWH4/Karate+WOD.jpeg Third Elite Training PG. 15 Goblet Squats 15 KB Swings 15 Goblet Squats 2 Min Bag Work ( Kicks & Hands ) For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618205337665-0KO6NC5XO6GUBCH94CDP/Monday+WOD.jpeg Third Elite Training PG. 11 Rounds 13 Dumbbell Squats 9 Jump Overs For the dumbbell squats choose a weight that you think you will try to do all 13 unbroken each time. If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you. For these reps the dumbbells will be at or on the shoulder. Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up. Butt should be lower than the knees at the bottom. Stand all of the way up at the top of each rep. For the jump overs the goal is to jump COMPLETELY over something! So find a height and object you are comfortable with. You can even just set up a broomstick between 2 chairs or something! Get creative! If possible, this should be higher than just your bar with the plates on it. If you cannot jump for injury or other reasons you will sub 9 no push up burpees. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618205383882-4IHH5USS1BND2WF9C1NF/Tuesday+WOD.jpeg Third Elite Training PG. Every 2 Minutes for 16 Minutes 20 Double Unders / Dumbbell Hop Overs 14 Dumbbell Hang Power Snatches 10 Toes to Bar / Weighted Sit Up The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar! Log your time between rounds to keep track. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft. Spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 7 per arm per round. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with weighted sit ups. Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618205436502-YICVUITUPHY1P4SO802X/Wednesday+WOD.jpeg Third Elite Training PG. 25 Burpees Then 5 Rounds 12 - 1/2 Up 1/2 Down Lunges (Right Arm Up) 12 - 1/2 Up 1/2 Down Lunges (Left Arm Up) 12 Lying Supine Toe Touches Then 25 Burpees Goal: 13-20 Minutes **Lunges are with one dumbbell at the shoulder and other arm locked overhead. **Supine Toe Touches are holding one dumbbell in front of chest in both hands. YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!! After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, finish up with another 25 burpees. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Finish with a little hop. The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder. Alternate your stepping leg, so for each set of 12 you do 6 per leg. For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder. Switch your arms for the second set of 12. Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges. Modify to a single dumbbell (held overhead), or 24 lunges with 1 or 2 dumbbells held at the shoulders. You can also switch to weighted step ups with DBs by your side or at the shoulders. For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your core tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back. Bend your knees to make this more accessible! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618205492275-220AEQJNLG3VCH3XQB4Z/Karate+WOD.jpeg Third Elite Training PG. 20 Min AMRAP 20 Lunges w/weight 20 Push Ups 1 Min Bag/Shadow Work (Only Hands) 1 Min Bag/Shadow Work (Only Kicks) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1618205522422-NQ5YX5BSDAMU6G5KC6MR/Karate+WOD.jpeg Third Elite Training PG. 20-15-10-5 Side Step / Quick Reverse Double Drag / Hook-Round Double Round House / Step Back / Q. Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1617564018303-WL7HYZDKJCKW7UG4VR2V/Monday+WOD.jpeg Third Elite Training PG. 5 Rounds 30 DB Deadlifts 20 Burpees Goal: Finish in 15-20 minutes. We are shooting for 3-4 minute rounds here. It's a lot of deadlifts, and even at a lighter load, it is very important that you focus on maintaining good positions for the entire workout! For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1617564054780-P5DHXF5TDFLC62FYKP6C/Tuesday+WOD.jpeg Third Elite Training PG. 3 Rounds 12 Dumbbell Power Clean 24 Push Ups 8 Dumbbell Power Clean 12 Push Ups Run 400 Meters Rest 1 Min Between Rounds Goal: 15 - 19 mins DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your core tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep. A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1617564099036-MVON9SZEES7MG52WMIZG/Wednesday+WOD.jpeg Third Elite Training PG. 15 Rounds 5 burpees 2 Lungsters Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up. You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to. Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1617824178556-T5DVTFJRG8PKJ0OQM9OZ/Karate+WOD.jpeg Third Elite Training PG. 5 Rounds 1st Min - Fakes 2nd Min - Back Fist Step Ins 3rd Min - Touch & Go’s (Kick and Punch) 4th Min - Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1617824218903-D8LQNR2DBVGVZBZFXHHI/Karate+WOD.jpeg Third Elite Training PG. 5 Rounds 10 KB Swings 15 Goblet Squats 5 Kick Fake / Quick Reverse 5 Body Fake / Body Helmet 5 Wall Up / Quick Reverse 5 Push Fake / Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616938411523-Q13DYNA3QW7U41K28U56/Monday+WOD.jpeg Third Elite Training PG. Run 400 Meters 30 Dumbbell Squats Run 400 Meters 60 Thrusters Run 400 Meters 90 Air Squats Run 400 Meters This is a LOT of squatting! Make sure you choose your load wisely and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the Thrusters- Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616938501501-X95TGXSTTT6DYK40XUKI/Tuesday+WOD.jpeg Third Elite Training PG. 5 Rounds 5 Devil Press 10 Dumbbell Snatch (Alternating) 15 Dumbbell Hop Overs Rest 3 Min 5 Rounds 5 Devil Press 10 Dumbbell Snatch (Alternating) 15 Dumbbell Hop Overs These rounds will go fast and you get a nice break in the middle. So push HARD in both sections! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 10 you end up doing 5 per side. For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616938580555-BXVO0K255Y9D6J8A7RVY/Wednesday+WOD.jpeg Third Elite Training PG. 5 Rounds 15 Kettlebell Swings 15 Burpees Goal: Under 10 Min - You gotta want it!! The idea is to go hard and fast on this one. Shoot for sub 2 minute rounds. Make sure you breathe! For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616938664923-22GJNUARXFOSB5VQ12DK/Karate+WOD.jpeg Third Elite Training PG. 7- rounds 2 min bag ( Hands only) 10- power Cleans 10- Push press 1 min rest. My goodness, talk about the first 2 rounds being easy! Keep a clear head, keep the jams pumping and just keep grinding during this one. Those last two rounds had me contemplating “5 rounds is good, right??” Don’t let that person win!!! Push that weakness away and KEEP PUSHIN’!! Have fun! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616938707301-7MQE17FC4XINZ9VGC3WN/Karate+WOD.jpeg Third Elite Training PG. 7- rounds 2 min bag (Kicks Only) 10- Push Ups 10- Incline Push Ups 10- Decline Push Ups 1- min rest There was a point in every round I had to tell myself “Alright you’ve thrown like 6 side kicks in a row. Change it up”. We focus on such an array of kicks in this program. Don’t forget to give some love to the hook kick and spin. The hell! If a jumping spin comes out, LET IT! Have some fun with this one. Remember, good technique trumps everything! I freaking love push ups! I would program them in every workout but my wife would kill me. So yeah. Hehe. Don’t be afraid to start breaking up these reps sooner then usual. Like....in the first round. Start and finish strong. Have fun! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616333123878-E49O2BACR6UZXMCVQS2B/Monday+WOD.jpeg Third Elite Training PG. 7 Rounds Run 200 Meters 10 Dumbbell Hang Squat Clean Thrusters For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders. From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead. For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out. After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616333350436-87NMMG6AEJDW42MZGV41/Tuesday+WOD.jpeg Third Elite Training PG. 8 Rounds 8 Dumbbell Push Jerks 24 Air Squats Goal: 10-16 Min The idea is to keep things moving on this one. Choose a load on the push jerks you can go unbroken most if not all the way but that is still going to be a good challenge. The first round should be less than 1:30 and subsequent rounds should be close to that. So if you fall off in the first couple minutes, lower the weight! Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down. Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs. As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616333574826-6QR4WHTU3ELKBL4HHBBS/Wednesday+WOD.jpeg Third Elite Training PG. EMOM 16 Min (Every Minute on the Minute for 16 Min) 4 Hang Power Clean 4 Toes to Bar 4 Box Jump Over For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If jumping is not happening, just do step up and overs. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616510820470-XV3QGVLD5DBPIKL6ZKOV/Karate+WOD.jpeg Third Elite Training PG. Part 1 12 Min EMOM Every Minute On the Minute 1st Min - Fakes 2nd Min - All Kicks 3rd Min - All Hands There is no rest during the 12 minute EMOM. When the third minute is completed go right back to the fakes. Part 2 3 Rounds 20 KB Swings 15 Strict Press 30 Walking Lunges https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616510864703-H4SOITC7737AOGYSHULJ/Karate+WOD.jpeg Third Elite Training PG. 4 Rounds 8 Devil Press 8 Side / Hook / D-Side 8 Jump Overs 8 Fake / Side Step / Triple Side Kick 32 Sit-Ups 32 Push-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1615705917235-5UUGKGE2UFLVTBWHVFF6/Monday+WOD.jpeg Third Elite Training PG. Every 5 Min for 5 Total Rounds (25 Min) Run 200 Meters 36 Air Squats Run 200 Meters 18 Dumbbell Push Press Goal: Under 4 Min So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT try to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1615705972556-LPTXS0LSIG57Y3SESQMM/Tuesday+WOD.jpeg Third Elite Training PG. 4 Rounds Run 400 Meters 20 Box Jump Overs Rest 1 Min Between Rounds Goal: 2:45 - 4:00 Pretty straight forward today but definitely not easy. Challenge yourself by pushing the pace on the run. Make sure you pick up your feet on the box jump overs! For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If you are unable to run for space or weather reasons - you may sub 2 min of step ups on your box or 2 min of taps. Single or double unders are not the BEST option today just due to the amount of jumping already - and tomorrow's workout has double unders in it!! For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump ON find something to jump OVER! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1615706023803-CQ0Z2ISHEDLJOR73PJW2/Wednesday+WOD.jpeg Third Elite Training PG. 4 Rounds 40 Double Unders 12 Dumbbell Front Squats 16 Single Dumbbell Thrusters Goal: 13 - 20 Min Pretty big goal range today to account for double under differences. You can use this as an opportunity to practice your dubs but don't get too hung up on them. Each round should definitely take less than 5 minutes, shoot for 3:30-4:00. Take smart breaks! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. Consider lowering to 30 reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616121481175-IXXQNVDKFB6LG099HSZ2/Karate+WOD.jpeg Third Elite Training PG. 4 Rounds 4 Body Fake / Side Step / Kick Fake / Q. Rev. 4 Kick Fake / Side Step / Body Fake / Hook-Round / Q. Rev. 4 Body Fake / Side Step / Push Fake / Body-Helmet. 2 Min Free Sparring / Shadow Every rep will consist of two fakes, a side step and a technique. Make sure to alternate from going chest side and back side on each side step. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1616121526420-PKLRLCV6HTCWI164WQYD/Karate+WOD.jpeg Third Elite Training PG. 5 Rounds Each Round is a 3 Mins 15 KB or Sandbag Swings 15 Front Squats 7 Fake / Hook-Round / Skip Side 7 Triple Side / Step Back / D-Side 10 Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1615162950624-GMEV4OOVVUF5T7EXSSPD/Monday+WOD.jpeg Third Elite Training PG. EMOM 20 Min (Every Min on the Min for 20 Min) Min 1: 5 Lateral Burpees Over Your Dumbbells + 5 Hang Power Clean and Jerks Min 2: 4 Dumbbell Facing Burpees + 4 Dumbbell Thrusters Goal: Get all 20 Min (Rounds) but choose a challenging weight! Try to give yourself 15-20 seconds of rest each round! Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. For the lateral burpees over the dumbbell, you will face to the side and jump sideways over the DBs. For the dumbbell facing burpees you will face your dumbbells and jump over them once you stand up. For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, core tight. From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. core tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1615163009704-R5FW8JOJ27XZMPRDSVDS/Tuesday+WOD.jpeg Third Elite Training PG. 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) 30 Double Unders or 60 Singles Unders 10 Burpees 10 Jump Overs No weight needed today! Goal: 4 - 8 Rounds Quite a range as far as the goal goes for this one. If you want to practice your double under skills you might slow down a bit and be closer to that 4 round goal. If you want to get a more intense stimulus, modify as needed to hold a pace of roughly 90 seconds per round! For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish 30 reps in under a min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, try step up and overs, reverse lunges or Russian kettlebell/DB swings. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1615163081542-53OW0HST2XNS2FS9SJF7/Wednesday+WOD.jpeg Third Elite Training PG. 16 Min AMRAP (As Many Rounds and Reps as Possible in 16 Min) Run 200 Meters 16 Box Jumps 16 Alternating Hang Dumbbell Snatch Goal: 4 - 7 Rounds Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I’d would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! But, if jumping is not happening you can always do step ups. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1615163204490-R744BGYJ3XY72NPUYCGQ/Karate+WOD.jpeg Third Elite Training PG. 20 Min AMRAP 5- Hook/Round - Hop Back Blitz 5 - Double Side - Skip Hook 5 - Side/Hook/Round - Quick Reverse 10 - Burpees 10 - V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1615163267695-6UTZ8W37GCS8EWNANW61/Karate+WOD.jpeg Third Elite Training PG. 100 Air Squats 20 Quick Reverses 20 Body/Helmet 20 Blitz 20 Step Ins 100 Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1614559509972-RVNWK43MA5U4V3G7ZUB5/Monday+WOD.jpeg Third Elite Training PG. Every Minute for 15 Min 15 Double Unders / 30 single Jump rope 5 Thrusters Your first round should take you no longer than about 35 seconds. If you tend to trip up a lot on the double unders we really suggest you do one of the following: Lower the number to 10 / sub hop overs / sub 30 singles. For the thruster reps the dumbbells will start on the shoulders. Elbows are high. Feet are shoulder width apart with the heels down. Stomach is tight. Reach the butt back and down and drive the knees out. Keep the chest and elbows up as you descend. The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out. Once you hit that position you will stand hard and fast to transfer the power from your legs into the weight. Move your face out of the way and finish with a press overhead. Each rep finishes with the arms locked out and the biceps by the ears. Rib cage pulled down and stomach tight! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1614559651524-CL24ACWTP23GEKOVUMFM/Tuesday+WOD.jpeg Third Elite Training PG. 12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 40 Mountain Climbers 20 Alternating Bodyweight Lunges 10 DB Deadlifts 2 Head Touch The main focus for this one will be to keep a steady pace on the lunges and keep a GOOD position on the dumbbell deadlifts. There won't really be any reason you HAVE to stop - so find a pace and hold it! When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight stomach! Bring one knee to your chest and place that leg back to the starting position before brining the other knee to you chest. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If lunges are causing issues, feel free to sub step ups to a box, step or bench. For the DB Deadlifts, This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up. To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your stomach! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1614559701917-XLS1ZLXN8TT8C06CI94C/Wednesday+WOD.jpeg Third Elite Training PG. 4 Rounds 30 Push Ups 20 Push Press 15 Jump Overs For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. For the jump overs use something like a box or bench/ laundry basket. Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as your dumbbells. You are allowed to do lateral but I prefer facing. If you absolutely can't jump because of injury or any other reason you may sub a eye level KB/DB swing. If jumping isn't an option find a box, or a step and perform a step up. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1614559757484-WJPQVBHLIL7KW9CZ29B0/Karate+WOD.jpeg Third Elite Training PG. 7- Rounds 10- Goblet Squats w/KB or SB 10- Walking Lunges w/KB or SB 7- Fake / Blitz 7- Fake / Quick Reverse 1- Minute rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1614559798312-NXCWVII21DDN9E9OUYIK/Karate+WOD.jpeg Third Elite Training PG. 4- Rounds 2-min Bag -Point Sparring- 6 reps of Wall Up Body Helmet 6 reps of Push Fake Quick Reverse 6 reps of Fake Kick Back Knuckle 1 Minute Rest. You will start off this workout on the bag focusing on point sparring techniques. So always be circling and working off your fakes. After the 2 minutes you will practice on specific moves pertaining to point sparring. Four techniques, six repetition each. These will not be timed so give me good form and power. After all point sparring techniques are thrown, rest one minute and repeat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1613961045921-3KRR4SHVUU0YZ752XI0B/Monday+WOD.jpeg Third Elite Training PG. 3 Rounds 30 Push Ups 30 Dumbbell Step Ups 30 Box Jumps Goal: 15-20 Min The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way. For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute. For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height. Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side. If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts. For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down. I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1613961130464-WSBKPQF9CJTG9GMT8Z60/Tuesday+WOD.jpeg Third Elite Training PG. 3 Rounds 20 Dumbbell Squat 40 Alternating Dumbbell Snatch 20 Dumbbell Squat Rest 2 Min Between Rounds Goal: 15 - 20 Min Each round should take 5 minutes or less. If the first round is 6 minutes or more, lower the weight if possible. Otherwise, reduce the reps to 15-30-15 per round. For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each round of 40 you end up doing 20 per side. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1613961172434-RMGFKRH5R4EK2FFF4XHG/Wednesday+WOD.jpeg Third Elite Training PG. Run 600 Meters 30 Supine Barbell/TRX or Dumbbell Bent Over Rows 30 Dumbbell Push Press Run 400 Meters 20 Supine Barbell/TRX or Dumbbell Bent Over Rows 20 Dumbbell Push Press Run 200 Meters 10 Supine Barbell/TRX or Dumbbell Bent Over Rows 10 Dumbbell Push Press Goal: 13 - 18 Min Challenge yourself on the rows and push presses in this workout. Make sure you choose a load that you'll have to break up in that round of 30 and make sure you push the pace on the run! For the runs, shoot for under 3:15 on the 600m, 2:00-2:30 on the 400m, and a minute or less on the 200m. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target each round. For this workout make sure that you choose a body angle for the supine row or a weight for the bent over row that you will absolutely have to break up. The set of 30 should have to be in at least 3 sets. If you are parallel to the ground in the Barbell/supine rows and can do more - then that's great - but otherwise challenge yourself on that movement! Position yourself under the bar/rings with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1614198058118-D488XMMKDKGGB5GNP44T/Karate+WOD.jpeg Third Elite Training PG. 5 Rounds 1 Min - Fake / Any Hand Techniques 1 Min - Any Double or Triple Kick Combination 15 Thrusters 15 V-ups 45 Sec Rest For the thrusters the DBs/Sandbag will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs/Sandbag on the shoulders and elbows high. Stand hard and fast to pop the DBs/Sandbag off of the body. Press the DBs/Sandbag straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1614198107890-45P15OG48PGY68V3IL5K/Karate+WOD.jpeg Third Elite Training PG. 10-1 Quick Back Fist Step In Back Fist Blitz Hop Back Blitz Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1613352163475-01C6VRNOQQX5TPYX625V/Monday+WOD.jpeg Third Elite Training PG. 12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 12 KB/DB Swings 24 Russian Twists Goal: 7-10 Rounds Lots of shoulder stuff this week, so if you are feeling a little smoked, just go eye level on the swings. Shoot for 90 seconds or less per round. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level or all the way overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep. Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine. Modify by not leaning back as far, or going unweighted and just touching your fingertips to the floor on each side. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1613352242256-Q1Z7N9KS8OXJF7C4XZ7I/Tuesday+WOD.jpeg Third Elite Training PG. 5 Rounds Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 4 Dumbbell Power Clean and Jerks 8 Dumbbell Hop Overs 4 Dumbbell Thrusters 8 Dumbbell Hop Overs Rest 1 Min Between Rounds Goal: 15 - 25 Rounds Set yourself up for 1 minute or less per round. Make a note of the rounds + additional reps you get on each AMRAP during the 1 minute rest. Then, add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning. Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope! The clean AND jerk together counts as 1 rep. The weight will start on the ground with the feet under the hips. Dumbbells outside of the feet. Hands outside legs. Hinge at the hips but keep the chest lifted and back flat. Keep a SLIGHT bend in the knees, arms are long and straight. Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees speed up, jump and shrug the shoulders! Keep the DBs close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - pull your elbows around and through FAST! Catch the DBs on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out. If you are comfortable, feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the DBs up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position. Stand up all the way. Make sure the heels are down and knees are out. Stand to finish! Hop laterally over the DB. Each hop is one rep. Or do skip overs, toe taps or step ups to a low target. For thrusters, DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1613352327801-TEP30K40S73QJXCH27JB/Wednesday+WOD.jpeg Third Elite Training PG. 8 Rounds 8 Devil Lunges 16 Box Jump Overs Goal: 12 - 20 Min You'll want to keep it within the 12-20 minute range here. Not faster or slower. It's a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath. For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up with the dumbbells so they are by your sides. Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So 1 rep = DB burpee + lunge right leg + lunge left leg. If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted. For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible! If jumping is not happening, just do step up and overs. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1613352392761-ID8OPV00BIUOPRE6VAFP/Karate+WOD.jpeg Third Elite Training PG. 18 minutes AMRAP 100 Jump Rope Singles 5 Push Fake / Quick Reverse 5 Body Fake / Blitz 5 Kick Fake / Body-Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1613352426793-4ZAS43ABRG3VIRXL8QY1/Karate+WOD.jpeg Third Elite Training PG. 24 Min EMOM Every minute on the minute 1st min - Fakes 2nd min - Any double kick 3rd min - Any Hand technique https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612675062599-KGWBGYPEPLHLYLUB8PZ6/Monday+WOD.jpeg Third Elite Training PG. 30 Dumbbell Hang Squat Cleans 30 Burpees 30 Dumbbell Thrusters 30 Burpees 30 Dumbbell Squats 30 Burpees Goal: 12-18 Min Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the core. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat. In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips. You can definitely partition this movement into a hang power clean then a dumbbell squat. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up. You may also remove the push up portion of the burpee or even elevate the hands if you need to. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. Same thing with the squats, core tight, back flat, chest up, knees out https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612675176442-SOY7RTD36PPW3D1RL9YU/Tuesday+WOD.jpeg Third Elite Training PG. 16 Min AMRAP (As Many Rounds and Reps as Possible in 16 Min) Run 200 Meters 16 Box Jumps 16 Alternating Hang Dumbbell Snatch Goal: 4 - 7 Round. Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! But, if jumping is not happening you can always do step ups. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612675247746-ELBTVKUCCP6BBW0EKKY9/Wednesday+WOD.jpeg Third Elite Training PG. 10 Rounds 4 Devil Press 2 Lungester Goal: 8 - 13 Min Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. Another option would be to do a burpee then a kettlebell/dumbbell swing. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears. If your dumbbells are too heavy, you can use one held with both hands in front of your collarbone like a bowtie. If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612675314257-2HLT1RG0NYXGA1RHWY5N/Karate+WOD.jpeg Third Elite Training PG. 5 Rounds 15 Burpees Then right into 2 rounds of: 5- Side Step Blitz 5- Side / Hook / Round / Reverse 5- Double kick / D-Side Each round will begin with 15 burpees. Once done you will go right into two rounds of the 5-5-5 techniques. You will have 90 seconds rest between each round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612675353020-CQZ6KCUI3RJJ85J1TXPS/Karate+WOD.jpeg Third Elite Training PG. 20 minute AMRAP 20 Air Squats 10 Jump Overs 5 Fake / Hook-Round / Reverse 5 Body-Helmets 5 Skip Side / Back Fist 20 Sit Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612127587686-YUTI62NXFHWXE7ORXR8O/Monday+WOD.jpeg Third Elite Training PG. Every 2 Min - for 20 minutes Run 200 Meters 8 Burpees 16 Air Squats The way this works is when the clock starts you have 2 min to complete a 200 meter run, 8 burpees, 16 Air Squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you complete 10 rounds. The run should take less than a minute, so shorten the distance if needed. If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option. Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612127691835-6311JZF199ZH3I4NAA2W/Tuesday+WOD.jpeg Third Elite Training PG. 10 Rounds 8 Dumbbell Power Cleans 8 Weighted Sit Ups DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep." You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening, use a lighter weight or do regular situps without the weight https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612127744189-B60TW7Z4STUTYWOL0XT1/Wednesday+WOD.jpeg Third Elite Training PG. 10 DUMBBELL POWER CLEANS 10 DUMBBELL JERKS 10 DUMBBELL SQUATS 10 BURPEES OVER THE DUMBBELLS 9 DUMBBELL POWER CLEANS 9 DUMBBELL JERKS 9 DUMBBELL SQUATS 9 BURPEES OVER THE DUMBBELLS .... CONTINUE WITH 8,7,6,5,4,3,2, AND 1 OF EACH. Choose a weight that you don't have to break the sets up a lot. For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down. On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, stomach tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead. For the squats the dumbbells can be rested on the shoulders however you would like! Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand! The DB facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the DB - not lateral! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612127804312-N95ZBGEUTMG1L1T3YEO4/Karate+WOD.jpeg Third Elite Training PG. 100- Goblet Squats w/weight 25- Burpees Then right into.... Round House Wall Kicks without putting your foot down 50- Right Round Houses 50- Left Round Houses 40- Right Round Houses 40- Left Round Houses 30- Right Round Houses 30- Left Round Houses 20- Right Round Houses 20- Left Round Houses 10- Right Round Houses 10- Left Round Houses Then right into... 100- Goblet Squats w/weight 25 - Burpees We did this workout a few months ago. Let’s see how much you all have gotten better! If this is your first time doing this workout. Good luck. Have fun y’all. Goblet squats are regular squats while holding a kettle bell or slam ball on your chest. Make sure to break parallel on the bottom of your squat and extend your hips at the top. Burpees will be done LIKE A BURPEE! Chest on the floor and extend your hips on the little hop at the top. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1612127873507-QN4ARXVJWP7FXA4KU1KU/Karate+WOD.jpeg Third Elite Training PG. 5- Rounds 5- Quick Reverses 5- Side Kick / Back Knuckle 5- Blitz 5- Double Drag Hook / Reverse 5- Body Helmet 1- Minute rest This has to be one of, if not my favorite karate workout ever. I call it the 5-5-5. 5 rounds, 5 techniques, 5 reps each. Like always, don’t sacrifice form and technique for speed. But sure as hell don’t take your sweet time. Make sure to hit every rep hard on the pads or bag. KILL IT!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1611530404720-DAJTK7UZQMWQWV2370RQ/Monday+WOD.jpeg Third Elite Training PG. 3 Rounds 30 Dumbbell Squats Run 400 Meters Rest 2 Min Between Rounds Goal: Under 3:30 Think of the squats as the "buy in" for the run. We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats?? For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the 400m run, it should be all out, shoot for 2 minutes at the most. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1611530477880-4BSCSVJOXXR35UQWTHLU/Tuesday+WOD.jpeg Third Elite Training PG. 5 Rounds 30 Kettlebell/Dumbbell Swings 15 Dumbbell Push Press 10 Toes to Bar / 15 V-Ups Goal: Under 15 Min This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one. This is plenty of time if the movements are not to broken up. Choose a load on the push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1611530554250-13F88B9VN3NTPF8B0TQA/Wednesday+WOD.jpeg Third Elite Training PG. 12 Min EMOM (Every Min on Min for 12 Min) 6 Alternating Single Leg Deadlifts 4 Seated Box Jumps Goal: Solid and safe movement. Quality over quantity. Challenge yourself on the box. Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Don't rush the seated box jumps, make sure you reset into that seated position before every rep! For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and core tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to. Remember 6 reps = 3 on each leg. For the seated box jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen. In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up. Use the ARMS!! Throw arms and jump from that dead stop position! You will want to think of exploding UP and then pulling the knees up FAST!! The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep. Be careful! No bloody shins PLEASE!! If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1611530897456-BSZ73U1RIMXQU2LLGNWJ/Karate+WOD.jpeg Third Elite Training PG. 18 Min AMRAP (As Many Rounds As Possible) 20 Lunges w/weight 15 Push Ups 10 V-Ups 5 Double Side / Spin Hook 5 Fake Skip / Q. Reverse 5 Any Touch & Go https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1611530956168-36P3OSBVL5COZQTYT3Z6/Karate+WOD.jpeg Third Elite Training PG. 100 Air Squats 50 Hand Release Push Ups 25 Fake / Any Hand 25 Any Double Kicks 25 Fake Kick / D-Side / Q. Reverse 50 Hand Release Push Ups 100 Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610903678754-52T3MDHAEZ36RNYFW2M9/Monday+WOD.jpeg Third Elite Training PG. As Far as You Can Get in 20 Min Run 200 Meters 2 Devil Press Run 200 Meters 4 Devil Press Run 200 Meters 6 Devil Press... Keep adding 2 Devil Press per Round and get as far as you can in 20 Min! Goal: 50 Devil Press+ (that's 8 reps into the round of 14s. Can you do it? Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Modify with a good old fashioned burpee. Or, sub with a plate burpee. The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your core tight! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610903866564-Y9FE1UUHJUICIDPFQGRB/Tuesday+WOD.jpeg Third Elite Training PG. 17 Min AMRAP (As Many Rounds and Reps as Possible in 17 Min) 17 Burpees 17 Box Jump Overs No weight needed today! Goal: 4-5 Rounds+ Lucky You!!! Lots of jumping today so focus on a soft landing and controlled movement. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up! You can also modify by removing the push up portion of the burpee. Just step or jump back to a plank position then back in, stand and jump. For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610903938889-ZFUMXWSCY08PXYY6NNAK/Wednesday+WOD.jpeg Third Elite Training PG. 5 Rounds Run 200 Meters 12 Dumbbell Power Clean and Jerks For the 200m run, you're working with about as minute. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. The clean AND jerk together counts as 1 rep. The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight. From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out. If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position. Make sure the heels are down and knees are out. Stand to finish! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610904005106-2H9S0TAM5PBVMSMA2AAV/Karate+WOD.jpeg Third Elite Training PG. 3 Rounds 15 KB Swings 20 Push Press 15 Squats 20 Push Press 1 Min Bag - Hands Only 1 Min Bag - Kicks Only https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610904056709-MNXX8733A3E821DSDTT2/Karate+WOD.jpeg Third Elite Training PG. 20 Min EMOM Every Minute On the Minute Odd Min - 10 Thrusters + 3 Burpees Even Min - 5 Skip Hook Round / Q. Reverse 5 Body Helmets https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610245859828-8G1FYTWVDTRI37DT6CRX/Monday+WOD.jpeg Third Elite Training PG. 4 Rounds 10 Dumbbell Thrusters 15 Burpee Box Jump 60 Jump Rope Singles Rest 1 Min Between Rounds Goal: Under 4 Min For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. Modify to Front Squats without the overhead press. For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box. Make sure when you jump and when you land that the knees do not cave in! I recommend stepping back down off the box rather than jumping. Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up. Single unders are one pass of a skipping rope under your feet. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610245944290-AT3DX1HB69UOPV8X8X4O/Tuesday+WOD.jpeg Third Elite Training PG. 10 Min AMRAP (As Many Round and Reps as Possible in 10 Min) 20 Alternating Hang Dumbbell Snatch 12 Weighted Sit Ups Goal: 6 Rounds + This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round. You can do anything you want with your feet in the sit ups. What I’m looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening do regular situps without the weight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610245999327-OEDXRZ8H45JXQGNUFJXL/Wednesday+WOD.jpeg Third Elite Training PG. 8 Rounds 30 Double Unders / or 60 Singles 12 Alternating Farmer Lunges 12 Alternating Dumbbell Shoulder Press (6 Per Side) Goal: Under 15 Min I’m are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset! For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 40 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. The dumbbells will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 12 reps is 6 on each arm. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610246052140-2WUU3EKVY6JEEZZWFWO2/Karate+WOD.jpeg Third Elite Training PG. -Cone Drills- 3 Rounds (3 Fakes For Every Rep) 5 Back Side - Body Fake / Round House / Reverse 5 Chest Side - Wall Up / Side Kick / Back Fist 10 Burpees 15 Thrusters 20 Sit Ups —No Rest Between Rounds— When you have completed all 3 rounds. Take a 2 minute break and start Part 2. -Part 2- 3 Rounds (3 Fakes For Every Rep) 5 Back Side - Kick Fake / Q. Reverse 5 Front Side - Body Fake / Blitz 25 Push Ups 25 Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1610246116975-SLND8YLHP0YKM0XOKSA6/Karate+WOD.jpeg Third Elite Training PG. 4- Rounds 20- Jump Overs 5- Circle toward your chest - Tap knee on floor / D-Side 5- Circle toward your back - Tap knee on floor / D-Side 5- Circle toward your chest- Tuck Jump / Quick Reverse 5- Circle toward your back- Tuck Jump / Quick Reverse 20- Jump Overs —Rest 1 Minute— https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609704676405-WMTQJ8TLQFNJ30L54LGB/Monday+WOD.jpeg Third Elite Training PG. 3 Rounds 20 DB Power Clean 30 DB Front Rack Lunge 20 DB Push Press Rest 1 Min Between Rounds For this dumbbell power clean, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement. For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the stomach tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side. For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609704780960-JMT0KFGP9Z5OGJBW58UO/Tuesday+WOD.jpeg Third Elite Training PG. 4 Rounds 25 Burpees 50 Air Squats Rest 1 Min Not much to say here guys! For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap. For the squats, all the way down to where the butt is below the knees. All the way standing at the top! Try to hit under a 4:30 round. Can you go under 4 with proper technique?? https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609704847095-N59VTY1V8LAVZ4SO7LLN/Wednesday+WOD.jpeg Third Elite Training PG. 20 Min AMRAP As Many Rounds and Reps as Possible in 20 Min 30 Mountain Climbers 15 KB/DB Swings 10 Box Jump Overs On your Mountain Climbers you will start in a plank/top of push up position. You will bring one knee up to your chest/armpit - then back down and switch. Each time a knee comes up it counts as one rep. So for your set of 30 you end up doing 15 per side. For the KB/DB Swing you will hold your weight with both hands. You will deadlift the weight up to the hips - between the legs. Hinge forward at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms. Stand up hard and fast driving through the heels. The weight will become weightless. Keep the stomach tight and heels down and guide the weight up over your head getting your biceps by your ears at the top. Gravity to bring the weight back down. Keep the chest up, stomach tight and heels down as you pull the weight back between the legs to start the next rep. For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER! If you can’t jump over anything due to injury or just not that confident. Try a step up or a box jump. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609704957801-CVKEB58LUDOXSVRCOUOX/Karate+WOD.jpeg Third Elite Training PG. 2 min- Bag 10- Fake Body/Helmet 10- Double Side Thrust / Reverse Punch 10- Shin Clash / Quick Reverse Punch 10- Burpees 10-Thruster 90 sec Rest Start the workout off with a 2 minute punching bag round. Either work on your point fighting or continuous fighting. If you choose point. Work on your movements, fakes and quick in and out movements before and after your technique. If you choose to work on your continuous sparring. Stay close to the bag, keep those punches coming and use your angles. On your Fake Body Helmet, make sure to use a punching bag or have someone hold pads for you. Make sure to use one of the 4 fakes we work on during this program. Body, kick, push or wall up. Body punch will be your reverse punch and helmet will be your back fist. First kick on the double side is to get closer to your opponent. Second is to hit. As soon as you hit make sure to fall forward on your reverse punch. On the shin clash, your are mimicking when both fighters kick at the same time and clash shins. As soon as you touch, you have to have the quicker draw and fall fast into your reverse punch. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the thruster, stand with your feet shoulder-width apart and hold your dumbbells/slam ball in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609705013609-PXWXS1I1BVLRZ1PZOCAL/Karate+WOD.jpeg Third Elite Training PG. 20 Minute EMOM (every minute on the minute) Odd minutes: 8- Goblet Squats 4- Box Jumps Even Minutes 5- Side Kick / Round House 5- Side Kick / Hook Kick 5- Triple Side Kick Start every round at the top of the minute. So each round will start at the :00 mark. If you finish the round at the :40 mark. That means you have :20 rest. For your Goblet Squats. Keep the slam ball close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. For the Box Jump stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the odd minutes try to hit the bag or have someone hold the pads for you. Each kick is thrown hard and with the intent to hit! Don’t try to take it easy and throw weak kicks just so you won’t get too tired. That’s the whole point of the workout. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609104656523-Y9QIKS6YVF84S0ZTN8FH/Monday+WOD.jpeg Third Elite Training PG. 14 Min AMRAP (As Many Rounds and Reps as Possible in 14 Min) 7 Dumbbell Push Press / Jerk 14 Air Squats 40 Jump Rope Singles Goal: 9 Rounds + We are shooting for 90 second rounds on this one. Choose a load you can go unbroken on the shoulder to overhead movements and a jumping option you can complete in 30 seconds or less. Use a push press or a push jerk based on your preference and level of fatigue. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. For the jerk, it starts with the same dip and drive as the push press. As the dumbbells pop up off the shoulders, press yourself down under the DBs so you receive them with knees bent, heels down, chest up and arms fully extended overhead. Stand up all the way to complete the rep. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. The jump rope singles are one pass of a skipping rope under your feet. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609104732420-DELVK4057X7LPNT35RQP/Tuesday+WOD.jpeg Third Elite Training PG. 8 Rounds Run 200 Meters 5 Devil Press 10 Alternating Dumbbell Step Ups Goal: Under 20 Min You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements! For the 200m run, shoot for less than a minute. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Each step up counts as one rep so you will do 5 per side but alternating. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you! You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges. Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609104786701-RLZYD5MP0MPAVGJF7IPB/Wednesday+WOD.jpeg Third Elite Training PG. 4 Rounds Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible) 6 Burpees 6 Dumbbell Hang Squat Cleans Rest 1 Min Between Each 3 Min AMRAP Goal: 16 Total Rounds On the Burpees begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the core. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat. In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609104840532-ZUU1S1PVHSL5F6NH337W/Karate+WOD.jpeg Third Elite Training PG. 4 Rounds On Bag :30 - Easy :30 - Hard :30 - Easy :30 - Hard -Right into- 15 Double DB Snatch 15 Thrusters 1 Minute Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1609104945712-B5FPKOSNMNNZTAGU3O6I/Karate+WOD.jpeg Third Elite Training PG. 30-25-20-15-10 KB Swings Double Side / Round Kick Goblet Squats Fake / Q. Reverse Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1608499009923-ZARU5SULL5PMX1GJ8Z1G/Monday+WOD.jpeg Third Elite Training PG. EMOM 16 Minutes (Every Minute on the Minute for 16 Minutes) Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press Minute 2: Max Reps Box Jump Overs Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press. If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump! For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the core tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side. You can sub front rack step ups in place of the lunges or even single leg deadlifts. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, stand up all the way, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible! If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1608499244807-AGVE561Q5JXJ0F2RXVLH/Tuesday+WOD.jpeg Third Elite Training PG. 5 Rounds Run 400 Meters 20 Dumbbell Squats 15 Burpees Goal: Under 22 Min We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the burpees. Keep your core tight! For the 400m run, try to keep it to 2 minutes or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1608499287176-93SCGARQ3JJG6EXY0DFG/Wednesday+WOD.jpeg Third Elite Training PG. 10 Rounds 8 Hang Power Cleans 6 Weighted Sit Ups 6 Supine Dumbbell Toe Touches Goal: Under 12 Min So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Choose a load you think you can go unbroken the whole way. For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. You can do anything you want with your feet in the sit ups. Use a single dumbbell for these held to your chest. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening do regular situps without the weight. For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB. Keep your core tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1608499338265-HY9YZV0D5DVWJZNUVSE0/Karate+WOD.jpeg Third Elite Training PG. 50- Burpees Then right into.... Side Thrust Wall Kicks without putting your foot down 50- Side Thrust Right Leg 50- Side Thrust Left Leg 40- Side Thrust Right Leg 40- Side Thrust Left Leg 30- Side Thrust Right Leg 30- Side Thrust Left Leg 20- Side Thrust Right Leg 20- Side Thrust Left Leg 10- Side Thrust Right Leg 10- Side Thrust Left Leg Then right into... 50 - Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1608499383192-5T2LPKZHUUUNA2RIOJ5T/Karate+WOD.jpeg Third Elite Training PG. 5- Rounds 5- Quick Reverses 5- Side Kick / Back Knuckle 5- Blitz 5- Double Drag / Hook / Reverse 5- Body Helmet 1- Minute rest This has to be one of, if not my favorite karate workout ever. I call it the 5-5-5. 5 rounds, 5 techniques, 5 reps each. Like always, don’t sacrifice form and technique for speed. But sure as hell don’t take your sweet time. Make sure to hit every rep hard on the pads or bag. KILL IT!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607884181003-659YJJ5Z63BKWWYT1HEX/Monday+WOD.jpeg Third Elite Training PG. Every 5 Min for 4 Rounds: Run 400 Meters 30 KB Swings 30 Air Squats Goal: Under 4:30 **If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each! So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607884308872-J1DWPCM5JCBY7SJ83N4S/Tuesday+WOD.jpeg Third Elite Training PG. 3 Rounds Each Round is a 3 Min AMRAP 12 Dumbbell Deadlifts 8 Push Up + Renegade Row Rest 1 Min Between Rounds Goal: 9 Rounds + You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute. For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! Each rep of the renegade row will be push up + row right + row left. For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to. Chest and thighs touch the ground at the bottom. Lock out completely at the top. For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control. If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607884383837-B4RSMEUG8L0PHLNFF940/Wednesday+WOD.jpeg Third Elite Training PG. 4 Rounds 20 Burpees 20 Alternating Weighted Step Ups 20 Box Jumps Goal: Under 20 Min You are aiming for sub 5-minute rounds on this one. Choose a version of the burpee and step up you can do at least 10 per minute. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead! For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep. Make sure you choose a weight and a height that you are comfortable stepping up AND down. I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607884452342-0ASK480UNN7Q6EADI8S3/Karate+WOD.jpeg Third Elite Training PG. 5- Rounds 15- Squats w/weight 10- Back Step / Side Kick / Quick Reverse 15- Push - Ups 10- Front Step / Blitz 15- V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607884493603-N0N2GQD2KEXW05YKGB75/Karate+WOD.jpeg Third Elite Training PG. 15 minute EMOM Every minute on the minute for 15 minutes, rest the remainder of the minute after your task is completed 5- Thrusters 5- Fake / D-Side 5- Fake / Blitz 5- Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607298900340-CWJTMFB0ZFIVY972KVM9/Monday+WOD.jpeg Third Elite Training PG. 4 Rounds 15 Toes to Bar 30 Thrusters 400 Meter Run Each round should take around 5:30 for this one. Break up the toes to bar into small manageable sets that you can maintain throughout. Consider breaking up the thrusters a bit more too so you don't have dead legs on the run! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607298967131-JSTNS1HBM2J1CNZYUSGS/Tuesday+WOD.jpeg Third Elite Training PG. AMRAP 10 MIN (As Far as You Can Get in 10 Min) 2 Kettlebell Swings 2 Box Jump Overs 4 Kettlebell Swings 4 Box Jump Overs 6 Kettlebell Swings 6 Box Jump Overs... Keep adding 2 reps per movement and get as far as you can in 10 Min. Goal: Get through the 16s + Be careful not to come out too hot on this one! Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607299018471-4HM1ZF8GK9R0KZI1ZRRB/Wednesday+WOD.jpeg Third Elite Training PG. Every 2 Min for 8 Rounds (16 Min): 25 Double Unders or 50 Singles 15 Air Squats 12 Burpees No weight needed today! Goal: Under 1:30 This is SUPER manageable work if you choose the right subs and modifications for you. If you are strong at all 3 of these movements - you could definitely get your rounds in about the 1:10 range or less. Go ALL out each round and try to hold on. If your first round takes longer than 1:25 - change something. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 40 seconds each time. If 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. For the burpees, place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and place arms overhead! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607299063775-EDEYIAI2MW1HY6RHAPFU/Karate+WOD.jpeg Third Elite Training PG. 4 Rounds 2 min stations :30 second rest between stations Bag Work Sit ups All 4 fakes 10 push press / 5 burpee AMRAP https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1607299123984-D9LD7DF28ZQSLEV6NDAF/Karate+WOD.jpeg Third Elite Training PG. 50 Thrusters then… 4 rounds 10 Fake / D-Sides 10 Front Step / Quick Revers 10 Back Step / Side Kick / Blitz 10 Side Kick / Hook Kick / Roundhouse then.... 50 Thrusters https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606593693645-BQUKD4NRCF293HGGZZH3/Monday+WOD.jpeg Third Elite Training PG. 10 Rounds 7 Dumbbell Thrusters 7 V - Ups For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears. For the V-Ups, from a hollow position on the floor, raise your torso and legs up in the air at the same time so your hands touch your feet directly above your hips. Keep your legs straight and squeezed together tight! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606593735879-AYY9Z92U8OO0ZVQF7JBS/Tuesday+WOD.jpeg Third Elite Training PG. 5 Rounds Run 400 Meters 15 DB Bent Over Rows 15 DB Push Press Goal is under 20 minutes!! For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round. For the run - the distance should take you 1:30-2:15. If it's taking longer than that - and it's not because you are dogging it - shorten it a bit. For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606593786593-YC1T7FCPYRLJY8XF6ZTG/Wednesday+WOD.jpeg Third Elite Training PG. 18 Min AMRAP (As Many Rounds and Reps as Possible in 18 Min) 12 Dumbbell/Kettlebell Goblet Lunges(Alternating) 12 Russian Twists 8 Push Ups You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups! A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, stomach tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606593847224-K7DB3ZNTL71ABDIT38LW/Karate+WOD.jpeg Third Elite Training PG. 20 minute AMRAP (As Many Rounds As Possible) 15- Ball Slams 10- Fake Kick / D-Side 15- Thrusters 10- Quick Reaction Hook Kick 15- Up & Overs (Push Ups) 10- Spinning Hook Kick https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606593937170-PKFK9MO6OR7J65O7ZEYS/Karate+WOD.jpeg Third Elite Training PG. 4- Rounds -3 reps each technique / 3 reps each exercise- Techniques: •Blitz •Hook Round / Quick Reverse •Body / Helmet Exercises: 3- Hops (Same Spot) 2- Hops (Forward / Back) 2- Hops (Forward / Chest) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606593990424-4VBF6KFDQZ52SWG1T0TH/IMG_F486E26E2B4D-1.JPG Third Elite Training PG. 800m : Jog 10 Rounds 100m: Sprint 100m: Jog 800m: Jog You will start off this run with a 800m jog and go right into a 100m sprint. Followed by a 100m jog. The sprint/jog will be 10 rounds. Equaling out to 2000m. As soon as you finish the last 100m jog. You’ll go right into the 800m jog. There’s no point during this workout where you should be resting. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606098349384-5R9WSYKO6UN1E2K8LDGQ/Monday+WOD.jpeg Third Elite Training PG. 800 Meter Run then 3 Rounds 40 Alternating Step Ups (Unweighted) 20 Pull Ups 10 Turkish Get Ups (5 per side) then 800 Meter Run Goal: Under 25 Min Not including the runs, each round should take 5-6 minutes. For the 800m run, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - do 2 min double/single unders or toe taps to a low target at the beginning of each round rather than the 800s at the beginning and end. For the step ups, alternate feet with each step (so a set of 40 will be 20 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up! For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to! Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin. Raise your left hand off the floor and come up into a lunge position. Stand up all the way. To complete the rep, retrace your steps back down until you are lying on your back. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606098533502-CURXG0VX4XCXLIUGFLT7/Tuesday+WOD.jpeg Third Elite Training PG. 30 Dumbbell Squats 20 Dumbbell Push Press 30 Dumbbell Lungesters 20 Dumbbell Push Press 30 Dumbbell Squats Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Core tight. Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606098616228-LDAH1ZH9903X0SI81R49/Wednesday+WOD.jpeg Third Elite Training PG. AMRAP 12 Min (As Many Rounds and Reps as Possible in 12 Min) 1 Push Up + Tap + Tap 1 Jump OVER 2 Push Up + Tap + Tap 2 Jump OVER 3 Push Up + Tap + Tap 3 Jump OVER... Keep adding 1 rep per movement and get as far as possible in 12 Min! No weight needed today! Jump Over Height Suggestions: Men: 22-24" Women: 18-20" (You can jump over ANYTHING! A laundry basket, a bench, a PVC pipe on a chair - whatever!) Goal: Over 200 Reps - this is almost through the round of 14s Think about the pace you will be moving at in the round of 8. Try to start this one at that pace. This will help make sure you don't come too hot out of the gate! For the push up + taps I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand. If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps. For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, go with a heavy Russian kettlebell or DB swing. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606098686275-RZ4M4NRL0XQVSJUJRW11/Karate+WOD.jpeg Third Elite Training PG. 5- rounds 15 kB swings 10 jump overs 5 burpees 2 min Bag (Only Hands Continuous) 5 burpees 10 jump overs 15 kB swings :90 rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1606098728854-7KDAGDAVIQSCRCJLNZJ4/Karate+WOD.jpeg Third Elite Training PG. 16 minute AMRAP (as many rounds as possible) 100- Jump Rope 5 Push Fake / Quick Reverse 5 Body Fake / Blitz 5 Kick Fake / Body-Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1605499045482-W10X9FRYUBQ1AY052MT2/Monday+WOD.jpeg Third Elite Training PG. 10 Dumbbell Lungesters 6 Toes to Bar 9 Dumbbell Lungesters 6 Toes to Bar 8 Dumbbell Lungesters 6 Toes to Bar 7 Dumbbell Lungesters 6 Toes to Bar 6 Dumbbell Lungesters 6 Toes to Bar 5 Dumbbell Lungesters 6 Toes to Bar 4 Dumbbell Lungesters 6 Toes to Bar 3 Dumbbell Lungesters 6 Toes to Bar 2 Dumbbell Lungesters 6 Toes to Bar1 Dumbbell Lungester Goal: Under 20 Min Choose a load you could do at least 10 lungesters if you needed to. But you may want to break up the first few round into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds. Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears! If you need to go lighter you could always do a single dumbbell held with both hands. Another option if you're unable to lunge right now is a step up with each leg followed by a thruster. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1605499167494-G1GZT28U4ZFK89Y048T8/Tuesday+WOD.jpeg Third Elite Training PG. 3 Rounds Run 400 Meters 40 Alternating Single Arm Dumbbell Snatch 20 Burpee Pull Ups If you hit the run right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 40 in 3 sets or less. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side. For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict or kipping pull up. You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1605499217600-OHNHSRVP1LKEMRSEWBZN/Wednesday+WOD.jpeg Third Elite Training PG. 5 Rounds 10 Dumbbell Clean and Jerks 10 Box Jump Overs 10 Dumbbell Thrusters 10 Box Jump Overs Rest 1 Min Between Rounds Goal: Under 3:00 - Can you go under 2:00?? The goal is to be fast AND consistent! The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight. From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out. If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position. Make sure the heels are down and knees are out. Stand to finish! For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. If jumping is not happening, just do step up and overs. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1605556709736-NBM6PWIVPSLZ0139DOAD/Karate+WOD.jpeg Third Elite Training PG. 20 minute AMRAP (As Many Rounds As Possible) 15 Kb Swings 10 Push off / D-Side (knee on floor) 15 Goblet Squats 10 Side / Hook / D-Side 15 V-Ups No gloves needed today. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1605556757578-FNVGW8LVGKOZ2UKK1I0K/Karate+WOD.jpeg Third Elite Training PG. 6 Rounds -Each Round is a 3 minute AMRAP- (As many rounds as possible) 1 minute rest after each round 5 Burpee / Back Step / Quick Reverse 5 Three tuck jumps / Triple Side Kick 5 Wall Up / Body-Helmet 5 Side-Hook / Jump Back Kick https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1604924550351-629GARLNVIQ1OGG3L377/Monday+WOD.jpeg Third Elite Training PG. 5 Rounds 5 Devil Press 10 Dumbbell Snatch (Alternating) 15 Dumbbell Hop Overs Rest 3 Min 5 Rounds 5 Devil Press 10 Dumbbell Snatch (Alternating) 15 Dumbbell Hop Overs These rounds will go fast and you get a nice break in the middle. So push HARD in both sections! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 10 you end up doing 5 per side. For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell. If jumping is a little iffy for any reason, you can skip over with one leg at a time. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1604924766460-3TE6JL7U9T6VSZTBE0AC/Tuesday+WOD.jpeg Third Elite Training PG. 4 Rounds Each Round is... In a 3 Minute Window Complete: 20 Dumbbell Deadlifts 12 Dumbbell Hang Squat Cleans Max Reps Burpee Box Jump Overs Rest 2 Min Between Rounds Goal: Shoot for 10+ burpee box jump overs per round. Pick a weight that you will need to break up but still can complete the reps in about 1:15-1:30. For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the stomach. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat. In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips. For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1604924839036-I894N3DHGQ3WRMR4HDWG/Wednesday+WOD.jpeg Third Elite Training PG. 3 Rounds 60 Alternating Lunges (Unweighted) 30 Push Ups 30 Dumbbell Bent Over Rows Goal: Under 15 Min You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups and rows to something you could do at least 15 reps of when you are fresh. You'll probably break them up more than that later on! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side. For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your stomach. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the core tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1604924890614-RKB07EWXL7TFIV98NHE8/Karate+WOD.jpeg Third Elite Training PG. 4 Rounds 200- jump rope singles 2 min point fighting bag — 9-6-3 of — Thrusters V-ups 90 seconds rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1604924972536-EUV2SAYXIHK75R8GUT8T/Karate+WOD.jpeg Third Elite Training PG. 5- Rounds 1- min Bag - Hands Only 1- min Bag - Kicks Only 1- min Bag - Both 15- KB Swings 15- Goblet Squats 15- V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603658774344-9PWQMESCI0QSRY5Q9HTM/Monday+WOD.jpeg Third Elite Training PG. Part 1: 7 Min AMRAP (As Many Rounds and Reps as Possible in 7 Min) 20 Dumbbell Hop Overs 4 Devil Press After 7 Min is UP - Rest 3 Min before Part 2 A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Part 2: AMRAP 5 Min (As Many Rounds and Reps as Possible in 5 Min) 20 Dumbbell Hop Overs 8 Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603658807715-6RB78HNFA1W9WB7WIEGK/Tuesday+WOD.jpeg Third Elite Training PG. 3 Rounds 30 Push Ups 30 Dumbbell Step Ups 30 Box Jumps This is a lot of reps! Break up the push ups early to avoid going to failure. Focus on being explosive in the box jumps rather than cycling through them really fast. Keep your chest up and stomach tight on those step ups! For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate your stepping leg so for 30 reps, it's 15 per leg. Make sure you choose a weight and a height that you are comfortable stepping up AND down. For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER! Have fun!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603658833604-AGQESRFCUW0DG8K46ZPS/Wednesday+WOD.jpeg Third Elite Training PG. 5 Rounds 15 Dumbbell Power Cleans Run 200 Meters Rest 1 Min Between Rounds Think of this one as 5 sprint intervals. Go hard rather than heavy. And, even though you are going fast, make sure you practice safe, efficient movement aka use your hips to send the DBs UP rather than swing them OUT! DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep. The run should take a minute or less. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603658856410-FMBEF2XMX0082GUS6G93/Karate+WOD.jpeg Third Elite Training PG. 10 - 1 *Fake / Quick Reverse *Side Kick / Hook / Reverse *Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1603658875282-Y7JBPHXRQYN0W3AUFIBH/Karate+WOD.jpeg Third Elite Training PG. 8 - Rounds 2 minute Stations :30 seconds rest -Jump Rope -Bag (Point & Continuous Fighting) https://www.bearskarate.com/fourth-elite-training-page daily 0.75 2021-12-26 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1640543153576-NNYNYTCI28WO7S8S6543/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 Rounds 7 Dumbbell Thrusters 7 V - Ups For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears. For the V-Ups, from a hollow position on the floor, raise your torso and legs up in the air at the same time so your hands touch your feet directly above your hips. Keep your legs straight and squeezed together tight! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1640543247520-EGSW7XOB67RXI68O2H1E/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds Run 400 Meters 15 DB Bent Over Rows 15 DB Push Press Goal is under 20 minutes!! For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round. For the run - the distance should take you 1:30-2:15. If it's taking longer than that - and it's not because you are dogging it - shorten it a bit. For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1640543290630-FSWAVIB8LMIJ9YPA88GD/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 18 Min AMRAP (As Many Rounds and Reps as Possible in 18 Min) 12 Dumbbell/Kettlebell Goblet Lunges(Alternating) 12 Russian Twists 8 Push Ups You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups! A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, stomach tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1640543324305-JW2HUVJQAJP39FM6SSQK/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 20 minute AMRAP (As Many Rounds As Possible) 15- Ball Slams 10- Fake Kick / D-Side 15- Thrusters 10- Quick Reaction Hook Kick 15- Up & Overs (Push Ups) 10- Spinning Hook Kick https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1640543381522-8MGTSYC3UZSTN113I9YV/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4- Rounds -3 reps each technique / 3 reps each exercise- Techniques: •Blitz •Hook Round / Quick Reverse •Body / Helmet Exercises: 3- Hops (Same Spot) 2- Hops (Forward / Back) 2- Hops (Forward / Chest) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639941473696-2WVMO38KTDI49VMWL1OE/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 40 Double Unders / Dumbbell Hop Overs 25 Thrusters 10 Weighted Sit Ups Goal: 15 - 20 Min Pace this for 3-4 minute rounds. Thrusters should take 1:00-1:30 in 1-3 sets. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For the Thrusters Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. Weighted sit-ups are a great option if you don't have a pull-up bar or just prefer them. Customize to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639941981818-9NUM1BNMVXG8DH7NMOMP/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 10 Dumbbell Clean and Jerk Run 200 Meters 10 Dumbbell Clean and Jerk Run 200 Meters Rest 2 Min Between Rounds Goal: 3-4 Min For this workout, each set of 10 Clean and Jerks should take 30 seconds or less. That's one minute total per round. Even if you are used to using a certain weight (or clicking certain buttons), adjust the load to something you think you can consistently hit 10 reps of in 30 seconds. The clean AND jerk together counts as 1 rep. Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight. Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out. Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position. Make sure the heels are down and knees are out. Stand to finish! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639942039272-FE65J13T5JUGRLKSQBHA/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out Every Min on the Minute for 15 Min: 5 Pull Ups 5 Dumbbell Squats 5 Box Jumps Pick a pull up variation, load and height that you think you can stick with the entire time. But, obviously adjust on the fly if you need to. The first 5 minutes should feel very doable. Allow for 20 seconds of rest per minute for the first 5 minutes, things may change after that! You could also lower the pull ups to 3 reps. Any lower, pick a different variation. For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. Switch to goblet squats or even air squats to stay within the minute window if necessary. For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639942085298-1N30J4UOQOOY2GAV0SDH/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4- Rounds Each round will be a 4 minute AMRAP ( As Many Rounds as Possible) after every round you will have 90 seconds of rest. 10- Thursters 10- Fake / Quick Reverse 10- Burpees 10- Double Drag Hook - Reverse Try your hardest to be consistent on your rounds on this workout. It’s crazy simple to fall off on the third and fourth AMRAP round. Stay focused and do not count “bad” reps. Try to complete 3-4 solid rounds per AMRAP. That’s 12-16 Rounds!!! Wow!! Enjoy. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639942431249-53I2KQ8TC8MYH0UZF84Q/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 6- Rounds 2 min- Bag. (Hands and Kicks) 10- Front squats / Goblet Squats with weight 10- Box Jumps Be very consistent with the rest in between rounds. NO MORE then 45 seconds. Find a weight that you will struggle but not break form with. This should not be easy. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639458048079-91JCA8CXE2LJIL2K8T7P/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 10 Dumbbell Thrusters 15 Burpee Box Jump 60 Jump Rope Singles Rest 1 Min Between Rounds Goal: Under 4 Min For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. Modify to Front Squats without the overhead press. For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box. Make sure when you jump and when you land that the knees do not cave in! I recommend stepping back down off the box rather than jumping. Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up. Single unders are one pass of a skipping rope under your feet. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639458139579-NLJN4X8GP9WGYNVIATSG/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 Min AMRAP (As Many Round and Reps as Possible in 10 Min) 20 Alternating Hang Dumbbell Snatch 12 Weighted Sit Ups Goal: 6 Rounds + This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round. You can do anything you want with your feet in the sit ups. What I’m looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening do regular situps without the weight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639458177705-03DHMPBTOYFPHKJK9F9E/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 8 Rounds 30 Double Unders / or 60 Singles 12 Alternating Farmer Lunges 12 Alternating Dumbbell Shoulder Press (6 Per Side) Goal: Under 15 Min I’m are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset! For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 40 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. The dumbbells will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 12 reps is 6 on each arm. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639458207622-O3JQTD9EY2OIIQXU33LP/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out -Cone Drills- 3 Rounds (3 Fakes For Every Rep) 5 Back Side - Body Fake / Round House / Reverse 5 Chest Side - Wall Up / Side Kick / Back Fist 10 Burpees 15 Thrusters 20 Sit Ups —No Rest Between Rounds— When you have completed all 3 rounds. Take a 2 minute break and start Part 2. -Part 2- 3 Rounds (3 Fakes For Every Rep) 5 Back Side - Kick Fake / Q. Reverse 5 Front Side - Body Fake / Blitz 25 Push Ups 25 Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1639458241101-GDWXVIJ0A24OAQSMN2GI/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4- Rounds 20- Jump Overs 5- Circle toward your chest - Tap knee on floor / D-Side 5- Circle toward your back - Tap knee on floor / D-Side 5- Circle toward your chest- Tuck Jump / Quick Reverse 5- Circle toward your back- Tuck Jump / Quick Reverse 20- Jump Overs —Rest 1 Minute— On the Box Jumps, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. If you can’t jump over anything due to injury or just not that confident. Try a step up or find a much smaller object to jump over. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638740410670-TJHV3RQP2WF5B0LA35D9/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 15 Toes to Bar 30 Thrusters 400 Meter Run Each round should take around 5:30 for this one. Break up the toes to bar into small manageable sets that you can maintain throughout. Consider breaking up the thrusters a bit more too so you don't have dead legs on the run! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638740476200-NH8UAOLSOHTKMUPBQLPE/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out AMRAP 10 MIN (As Far as You Can Get in 10 Min) 2 Kettlebell Swings 2 Box Jump Overs 4 Kettlebell Swings 4 Box Jump Overs 6 Kettlebell Swings 6 Box Jump Overs... Keep adding 2 reps per movement and get as far as you can in 10 Min. Goal: Get through the 16s + Be careful not to come out too hot on this one! Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638740577594-N375TL0611MDDZ0LHBHO/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out Every 2 Min for 8 Rounds (16 Min): 25 Double Unders or 50 Singles 15 Air Squats 12 Burpees No weight needed today! Goal: Under 1:30 This is SUPER manageable work if you choose the right subs and modifications for you. If you are strong at all 3 of these movements - you could definitely get your rounds in about the 1:10 range or less. Go ALL out each round and try to hold on. If your first round takes longer than 1:25 - change something. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 40 seconds each time. If 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out. and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. For the burpees, place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and place arms overhead! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638740624043-HCNOXCIIWGFR1O4ZIFXQ/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 2 min stations :30 second rest between stations Bag Work Sit ups All 4 fakes 10 push press / 5 burpee AMRAP https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638740659382-2TVO4DVBW95NP7UULMTV/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 50 Thrusters then… 4 rounds 10 Fake / D-Sides 10 Front Step / Quick Revers 10 Back Step / Side Kick / Blitz 10 Side Kick / Hook Kick / Roundhouse then.... 50 Thrusters https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638132142393-7EJAO3QMYQNUCG5Y2GWJ/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 12 Deadlifts 12 Box Jumps 12 Pull Ups 12 Box Jumps Goal: 8-15 Min This workout is a great opportunity to push the pace. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter. Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it! For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638211646955-LUFMLRD5MSPP1ICQSA0K/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 30 KB/DB Swings 30 Alternating Goblet Lunges 30 Single DB/KB Hang Clean and Jerks (15 on the right - then 15 on the left) Goal: 12-18 Min Each round should take 3-4:30. Choose a load you can complete the swings in sets of at least 10. For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST, keep the core tight, and guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, core tight and shoulders back. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side. For the hang clean and jerk, start with one DB held at the hang position on the center line of your body. Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it's not a bicep curl). Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, core tight. From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, core tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638211689991-9G3SPBKLEZHCTL4J986O/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) Run 200 Meters 20 Alternating Single Arm Dumbbell Snatch 10 Push Up + Pull Across Goal: 5 - 7 Rounds The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side. For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the core tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep. Go to the knees for the push up if you need to. Switch to push up + taps if you are unable to maintain a plank for the pull across. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638211719499-3ZET9HFIBPKMTKW9JCOV/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out Run 800m Then.... 5 rounds 15 KB Swings 15 Decline Push Ups 15 Incline Push Ups 2 mins Bag Work (Only Hands) Then.... Run 800m https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638211757919-ZMH0M8QYHJ379ZWGQQGN/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 rounds 10 Push ups 10 Sit ups 10 Squats Then... 10-1 Hook / Round House / Hop Back / Quick Reverse Fake / Side Step / Body Helmet Then.. 5 rounds 10 Push ups 10 Sit ups 10 Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1637542191852-OZWNGNU3IHXFEW9434H6/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 16 Dumbbell Squats 16 Dumbbell Hop Overs REST 2 Min 4 Rounds 12 Dumbbell Squats 12 Dumbbell Hop Overs REST 2 Min 5 Rounds 8 Dumbbell Squats 8 Dumbbell Hop Overs *I used 40lbs DBs in each hand. So go from there. Goal: 12-17 Min So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30. So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the DBs after the hop overs and once they are in your hands, don't put them down until the set is done! For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1637542229901-5EPM0B8IOLX1YQJQ60FS/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 30 DB Facing Burpees 30 Bent Over Rows 20 DB Facing Burpees 20 Bent Over Rows 10 DB Facing Burpees 10 Bent Over Rows Goal: 7 - 11 Min This one has the potential to go really fast. Set a solid pace for the first 30 burpees, dig in for the set of 20 and hold on for the last 10! Don't get sloppy on the bent over rows. You can maintain a fast pace while still keeping the movement controlled. For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat! Customize with regular burpees or a no push up variation. Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the core tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1637720824924-4LJR3OR053LQHL2T4N8G/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds Run 400 Meters 21 DB Thrusters Rest 3 Min 3 Rounds Run 300 Meters 15 DB Thrusters Rest 3 Min 3 Rounds Run 200 Meters 9 DB Thrusters *I used 35lbs DB’s. So go from there. Goal: Under 30 Min TOTAL Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds! If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3. Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight. For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute. If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1637720879511-A5HX590WRXCLNOB6PQQO/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 4 Lungesters (Heavy) - R&L Lunge + Squat + Press 5 Hook / Round 4 Lungesters (Heavy) 5 Double Side / Round 4 Lungesters (Heavy) 5 Hook / Round 4 Lungesters (Heavy) 5 Double Side / Round 1 Min Rest between Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1637720909078-P16KBVJN4R8MK005ND6C/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 12 KB Swings 6 Wall Up / Body Helmet 12 Strict Press 6 Fake Kick / Reverse 24 Push Ups Rest 1 Min Between Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636928856346-P9Z0NZEKJB6XWVGKT86F/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out This workout has 2 Parts. 8 Rounds 6 Devil Lunge 8 Toes to Bar / Single Dumbbell Supine Toe Touch After ALL 8 Rounds: Rest 1 Min Then 50 Burpees Goal: 16 - 22 Min Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can devil lunge unbroken most if not all the way. For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press up to plank. Jump or step the feet either inside or outside the dumbbells. Lead with the chest to stand up all the way with a flat back. Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So 1 rep = DB burpee + lunge right leg + lunge left leg. If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with Supine Toe Touches with a single dumbbell held in both hands over the chest. Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to! Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Modify these to an elevated burpee or a no-push-up version. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636928891779-M5035J1B09WVN78UGEMS/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 15 Dumbbell Hang Power Clean Run 200 Meters 15 Dumbbell Push Press Run 200 Meters Rest 1 Min Between Rounds Goal: 12 - 17 Min Goal pace is 3:20-5:00 per round. Choose a load you can complete the hang power cleans and push presses in 1-2 sets the whole way. For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636928940764-FXSCNHH4KEZZQMGLFPFO/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 16 Min AMRAP (As Many Rounds and Reps as Possible in 16 Min) 8 Pull Ups 10 Box Jumps 12 Dumbbell Squats Goal: 6 - 8 Rounds Goal pace is 2:00-2:40 per round. Choose a pull up version you can do in at most 3 sets the whole way. Squats should be close to unbroken. For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. Modify with goblet squats, holding a single DB to your chest. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636928982914-NUU21A1YKGKUKDAHT4FB/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 1st Min - Fakes 2nd Min - Blitzes or Quick Reverses 3rd Min - Touch & Go’s (Kick and Punch) 4th Min - Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636929024948-6JG48189HJ5D82ILFGYR/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 10 KB Swings 15 Goblet Squats 5 Kick Fake / Quick Reverse 5 Body Fake / Body Helmet 5 Wall Up / Quick Reverse 5 Push Fake / Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636315161137-MOI4ZHKMBUZLQGAX7PXY/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 15 Dumbbell Squat Run 400 Meters Rest 1 Min Between Rounds Goal: 1:45-3:00 Choose a load on the squats you can go unbroken. The idea is to hit 15 squats in a row at a challenging but doable weight, then immediately take off on the run! Adjust the distance on the run if you need to but keep the pace at a high level of intensity for you. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the 400m run, it should take no more than 2:20. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636315191103-L0191P6ZN5THQTII7N5G/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 80 Air Squats 80 Alternating Single Arm Dumbbell Snatch 80 Air Squats Every Minute on the Minute: 8 Dumbbell Hop Overs Goal: 10 - 15 Min Start on the air squats. At the 1:00 mark and the start of each subsequent minute, stop what you are doing and perform 8 hop overs then get back to work! Once you've completed 80 air squats like that, move on to the power snatches. Choose a load that you can complete 16-24 power snatches per minute. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 80 you end up doing 40 per side. For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636315228582-OD10Y6XQKCONZK7SJY1U/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 12 Push Press 18 Dumbbell Squat 12 Box Jump Overs 12 Push Press 18 Dumbbell Squat 12 Box Jump Overs Rest 1 Min Between Each Round. Goal: 3:00-4:00 To hit the goal time for this workout, you'll want to choose a load that you can complete the back squats unbroken. Push presses should be completed in 1-2 sets. Remember to pick up your feet on the box jump overs after those squats! For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible! If jumping is not happening, just do step up and overs. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636564546139-6SXNTRSLVUYDZ54LAKCY/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 20 Goblet Squats 15 Box Jumps 10 Double Side / Q.Reverse 10 Body / Helmets https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1636564583953-4P73Z2QUPE1UEN97BBFA/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 3 min AMRAP - As Many Rounds As Possible 1 min rest between rounds 10 Box Jumps 8 Burpees 6 Double Side / D-Side 6 Hook / Round / Q. Reverse 6 Quick Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635687063113-XLEG52OGH4NY8OKLYS9V/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out Every 2 Min - for as long as you can last: (Up to 40 Min) Run 200 Meters 3 Pull Ups 7 Push Ups 12 Air Squats No weight needed!! Goal: 10 Rounds + (20 Min)+ The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min! The run should take less than a minute, so shorten the distance if needed. If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option. For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today. For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635687231316-4OYD8GIG7YOU6Y7IOEA9/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds Each Round is a 4 Min AMRAP (As Many Rounds and Reps in 4 Min as Possible) 20 Double Unders / Dumbbell Hop Overs 5 Dumbbell Front Squats 3 Dumbbell Thrusters Rest 1 Min Between AMRAPs Goal: 12 Rounds + The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep. For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635687309931-TPF2W7EYMFACV6DBFZD0/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out Wednesday 5 Rounds 15 Kettlebell Swings 15 Burpees Goal: Under 10 Min - You gotta want it!! The idea is to go hard and fast on this one. Shoot for sub 2 minute rounds. Make sure you breathe! For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and place arms overhead! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635687352888-0Z8JAWUP2B4VNE331VUY/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 10-1 Fake / Any Hand Double Kick / Side Step / Skip Side Fake / D-Side / Q. Reverse Start off with 10 reps of each technique. When you’ve completed the work, go right into the 9’s. NO REST!! This is one LONG round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635687397997-H5NBL1YQV9ZJOXJ7SXLE/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5- Rounds Each Round is a 3 min AMRAP (as many rounds as possible) ~90 seconds rest between rounds~ 5 Ninja Jump / D- Side 5 Fake / Side Step / Any Hand 5 Single leg Push Off D-Side 5 Body / Helmet Try to complete 15 reps of each technique per round. That’s 3 complete cycles. Good luck. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635122710534-AGIQKTG3PEIC02P80ABU/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 2 Rounds 40 Dumbbell Step Up Overs 40 Burpees Every Minute on the Minute: 12 Dumbbell Hop Overs Goal: 12-18 Min You don't need to do hop overs on the first minute. Choose a load and height you can keep a pace of at least 10 reps a minute for both the step up overs and burpees the whole way. For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way. For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. Nothing to step on at all? Sub lunges! Feel free to lower the weight all the way down to nothing if you need to! Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up. For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635122765745-4MLQTQGGXISJ1VKEBG90/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 6 Toes to Bar / Weighted Sit Up 12 Dumbbell Deadlift 24 Double Unders/ DB Hop Overs Goal: 7-10 Rounds Each round should take around 1:10-1:35. If you have lighter dumbbells and want to go heavier, try the single leg deadlifts. This will challenge your balance as well and after a couple rounds, they should feel pretty solid! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, or just prefer to do weighted sit ups, go for it. Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in roughly 30-40 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635122799506-VTZH5L4OC9NLTE6YJFEZ/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 30 KB/DB Swing 30 Push Up 30 Unweighted Alternating Lunges Goal: 13-18 Min Each round should take 3:15-4:30. Choose a push up variation you can complete 30 reps in at most 4 sets or in 1:30 or less. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! If you are newer to this movement, or if it feels more comfortable, just swing to about eye level. For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635122838761-VK51QZ0AVFCQYQPJST2P/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 2 Rounds 50 Goblet Squats 50 Push Ups 10 Double Side / D-Side 10 Touch & Go / Block & Reverse 10 Fake / Blitz 25 Goblet Squats 25 Push Ups 5 Double Side / D-Side 5 Touch & Go / Block & Reverse 5 Fake / Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1635122866433-94R5B9LSVXKEJY52QRDW/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 15 Swings 12 Lunges / Counting only one leg 10 Devil Press 2 Min Bag 1 Minute Rest Between Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1634490530249-G9QYP37NWPB36CM7BQZA/June+7th+monday+wod-4.png Fourth Elite Training Page - Make it stand out 8 Rounds 6 Dumbbell Clean and Jerks 8 Pull Ups Rest 3 Min Then 8 Rounds 6 Toes to Bar / V-Ups (8) 8 Dumbbell Squats Goal: 15-21 Min Each of these should be a sprint. Especially with the 3 min rest. Shoot for less than a minute per round. The clean AND jerk together counts as 1 rep. Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight. Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out. Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position. Make sure the heels are down and knees are out. Stand to finish! For the pull ups, do strict, kipping/butterfly or ring/trx row. If none of those other options are available, do a row with the bar in the rack OR a bent over row. For banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Whatever you choose make sure that you start with straight arms and either get the chin over or pull the chest all the way up at the top! For toes to bar, think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with 8 V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! For these squats hold the DBs at the shoulder. Keep your core tight, chest up and heels down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1634490618461-NMUVY42OJNVPEQUGX9QF/June+8th+tuesday+wod-4.png Fourth Elite Training Page - Make it stand out 18 Min AMRAP (As Many Rounds and Reps as Possible in 18 Min) Run 400 Meters 20 KB/DB Swings 40 Mountain Climbers / Double Unders Goal: 4 Rounds+ This is a good mover today. Focus on a consistent pace of 4:30 or less per round. Mountain climbers are intended for this one but you can do double unders if you want. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run for any reason choose a sub that isn't too repetitive with the mountain climbers/double unders. Low step ups are a great option. Only choose hop overs/taps if you are not doing double unders. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your core tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. If you choose to do double unders instead of mountain climbers, choose a rep target you can complete in under a minute. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1634490648841-CLPZ6QTBH30Y7VFW24M7/June+9th+Wednesday+WOD-4.png Fourth Elite Training Page - Make it stand out 4 Rounds Each Round is: 4 Dumbbell Bear Complex 8 Devil Press 40 Goblet Step Ups 8 Devil Press 4 Dumbbell Bear Complex Rest 2 Min Between Rounds **Dumbbell Bear Complex = Power Clean + 2 Thrusters Goal: 25-30 Min This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Devil Presses. Give yourself 2 minutes for the step ups. For the bear complex, do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean. For the thrusters, make sure the DBs are on the shoulders, heels are down, knees are out. Keep your chest up and belly tight. Feed the press with the drive from the legs. Finish each rep with arms locked out overhead, biceps by the ears. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! For these step ups, hold one dumbbell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep. Make sure you choose a weight and a height that you are comfortable stepping up AND down. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1634490693119-43ZI73MQJAYGQUWQM5KT/June+10th+thursday+wod-4.png Fourth Elite Training Page - Make it stand out 2 Rounds 5-4-3-2-1 Double Fake / Quick Reverse Skip Chamber / Double side / Reverse D-Side Chamber / Q. Reverse Rest 2-3 Between Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1634490779605-FGOC22471R68MK2ITOV5/June+11st+friday+karate+wod-4.png Fourth Elite Training Page - Make it stand out 3 Rounds 2 min Stations w/ :30 sec rest between stations Jump Rope Bag Work (Point Fighting) V-Ups Bag Work (Continuous Fighting) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633878299791-E8GVB5BFBUOKZM8SQQ8H/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 100 Dumbbell Thrusters Every minute you perform burpees. When the clock hits 1:00 - you do 1 burpee. When the clock hits 2:00 - you do 2 burpees. 3:00? - Yep - 3 burpees. Keep adding until you complete all 100 Thrusters NO BURPEES TO START. YOU DO YOUR FIRST BURPEE AT 1:00 IN! For the thrusters you will have the dumbbells on the front rack position - on the shoulders with the elbows high! You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down! Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the dumbbells off of your body and follow through with a press. Finish with the dumbbells locked out over head with rib cage down, elbows locked, and biceps by the ears! For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead! You may also sub knee push up, no push up, or elevated burpees if necessary! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633878401125-RQ3Y7CV1YJO7ZIQV8Y8P/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 8 Dumbbell Hang Power Cleans 8 Box Jump Overs Rest 1 min between each 3 min AMRAP Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP) For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. No box, find something to jump all the way over like a bench or laundry basket! If jumping is not happening, just do step up and overs. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633878434266-ZB2M6Z2YB1TA8KHFANFR/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 Devil Press 10 Toes to Bar / V-Ups 9 Devil Press 9 Toes to Bar / V-Ups 8 Devil Press 8 Toes to Bar / V-Ups... All of the way to... 1 Devil Press 1 Toes to Bar / V-Up Goal: Under 10 Min This one is a sprint....get in and out... and on with your day! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633878477764-J050HSHNCOZ5G6ZR0GIM/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 100 Jump Ropes 16 Single Arm Hang Snatch 10 Triple Kicks 10 Fake / Any Hand Technique https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633878512130-2469F492FQXKLA6LENGX/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 6 Rounds 5 Thursters 7 Strict Press 9 Push Press 5 Double Kick / Side Step / Skip Side 5 Fake / Any Hand 5 Double Side / Q. Reverse 5 Body Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633272207221-34BYLMAU1NK6SVKL8XDY/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out Every 2 Min for 7 Rounds (14 Min) 6 Devil Press 8 Toes to Bar Max Reps Air Squats The goal is 15-25 air squats each time each round. That means you want to set yourself up to complete the devil presses and toes to bar in about a minute. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches, weighted or regular sit-ups if you need to! For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633272499840-5C3BM91605DDZKDKYSBE/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Sets Each Set is 3 Rounds of: 12 Deadlifts 9 Hang Power Cleans 6 Dumbbell Facing Burpees Once you Complete 3 Rounds (of the 12-9-6): Rest 2 Min Repeat for 2 more Sets. Goal: 13-17 Min Just to clarify, it is: 3 Rounds of 12 Deadlifts 9 Hang Power Cleans 6 DB facing Burpees Rest 2 Min Another 3 Rounds (12-9-6) Rest 2 Min 3 More Rounds (12-9-6) You do a TOTAL of 9 rounds of the 12-9-6 by the end. Set yourself up so that you can complete 12 deadlifts, 9 hang power cleans, and 6 DB facing burpees in 1:00-1:30 the whole way. For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep. For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633272547674-P60ITGB1K6YE102E6O3P/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out AMRAP 20 Min (As Many Rounds and Reps as Possible in 20 Min) Run 200 Meters 8 Double Dumbbell Snatch 8 Dumbbell Thrustersa Goal: 7-10 Rounds You'll need to maintain a pace of 2:00-2:50 per round in order to hit the goal. Choose a weight on the snatches and thrusters you can complete the 8 reps of each in under 45 seconds. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the core tight. When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground. Only one head of each dumbbell must touch the ground at the bottom of every rep. If this is not feeling right, switch to a single dumbbell snatch, alternating arms each rep. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633272611724-XPM89OJB2M1M888B8E6D/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 2 Full Sets TABATA 8 Rounds - :20 on :10 rest Continuous Sparring 2 Min Rest TABATA 8 Rounds - :20 on :10 rest Point Sparring 2 Min Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1633272949199-3S6YJBXAJKYZZA9ILDAC/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 2 Rounds 15-10-5 Thrusters Any Triple Kick Burpees Body / Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632691123414-Z0MFARQ0UPY2F1MHZGZ0/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 30 Dumbbell Snatch 400 Meter Run Rest 1 Min Between Rounds Goal: Under 4 Min (Can you go under 3:30?) Choose a load on the Snatches you can complete all 30 reps in 1:30 or less. Really push the pace on the run. Usually I give a range of 2:00-2:30 (see below) for 400m but see if you can go sub 2 for this workout! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 30 you end up doing 15 per side. For the 400m run, you're working with 2:00-2:30 (hopefully faster on this workout). Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632691172094-QY9KC9PGPY9P0W9QNP4S/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 100 Alternating Weighted Step Ups 50 Push Up + Renegade Rows Every Min on the Min: 10 Dumbbell Hop Overs Goal: 15-22 Min You don't have to do hop overs in the first minute. At 0:00 start with the step ups. At 1:00 and every minute following, you'll do the hop overs. Make sure that you are hopping with both feet. You can hop laterally or object facing. Set yourself up to get 10-12 step ups per minute and 6-10 renegade rows per minute. For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep. Make sure you choose a weight and a height that you are comfortable stepping up AND down. Each rep of the renegade row will be push up + row right + row left. For the push up I want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to. Chest and thighs touch the ground at the bottom. Lock out completely at the top. For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control. If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632691227736-A9011RBGER9OX9WC04P9/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out Alternating Tabata: Dumbbell Deadlift / Dumbbell Strict Press For 10 Min You Will Go 20 Seconds on / 10 Seconds Off Alternating Movements: So it will look like: 20 Seconds Max Reps Dumbbell Deadlifts Rest 10 Seconds 20 Seconds Max Reps Dumbbell Strict Press Rest 10 Seconds Goal: Good Movement! So you will do deadlifts for 20 seconds, then rest for 10. Then shoulder presses for 20 seconds, then rest for 10. That will be how every minute goes for 10 minutes. At 0:00 - Deadlifts At 0:20 - Rest At 0:30 - Presses At 0:50 - Rest At 1:00 - Deadlifts ... and so on. You end up doing each movement 10 times. GOOD FORM IS ESSENTIAL ON THIS ONE EVERYONE! Do not get sloppy just because you want to go faster. Challenge yourself with the single leg deadlift variation if you feel stable enough to make it happen. For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time. You may choose to use lighter dumbbells for the strict shoulder press or even just drop down to a single dumbbell held in both hands! This movement will get hard QUICKLY! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632691344023-RP21YY8DSTVJLF1WCN13/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Sets Each Set Has 2 Full Rounds 15 Squats w/Weight 10 Strict Press 5 Thrusters 2 Min Bag Work 2 Min Rest Between Sets https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632007002427-TTK9MGSD6N3E0CIY920P/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 Squat Cleans 10 Burpees Run 200m 9 Squat Cleans 9 Burpees Run 200m 8 Squat Cleans 8 Burpees Run 200m . . . 1 Squat Clean 1 Burpee Run 200m For the squat cleans with the Dumbbells will start on the ground. Your feet are under your hips and the hands are outside of the legs. Heels are down. Knees should be slightly bent with the chest up. Lift the weight by digging the heels into the ground and lifting the chest. Keep the arms straight as you stand. Once past the knees, stand straight up and shrug. Avoid swinging the DB’s out and away or shifting to the toes. Pull yourself UNDER the Dumbbells and catch in a solid front squat position. As you are pulling down pull the elbows around and through FAST! Dumbbells should land on the shoulders with the elbows up. Heels down, knees out, chest up, butt lower than the knees, belly tight. Stand to complete the lift. If you are new to squat cleans in general - you may do a power clean + front squat. Only one head of each dumbbell needs to touch the ground at the bottom of each rep! For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the 200m run it should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632007256327-PBGWIFQAWAICQXI2JIRA/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out Run 800m 100 Air Squats 100 Sit Ups 100 Push Ups Sprint (or as FAST as you can) 400m The 800m should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward. A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. The 400m Sprint is all out!! Pedal to the metal and leaving nothing in the tank. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632007322182-OD4JSNVRVAJFVWDM0HA6/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 rounds 20 Thrusters 15 burpees Run 400m Rest one minute. Whole point of this workout is to try to get faster every round. For the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. On the thruster, stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. For the run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632007405401-WOODL1GYHJDTTQDF0TEN/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 25-20-15-10-5 -Touch & Go ( 1 Kick / 1 Hand ) -Fake / Q. Reverse -Triple Kicks -Burpees -V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1632007456776-IKN18ZVLIZTQ9TT8NUEQ/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 1 Min Wall Up / Q. Reverse 1 Min Wall Up / D-Side 1 Min Body Fake / Q. Reverse 1 Min Body Fake / D-Side 2 Min Bag Work 1 Min Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1631463771173-ISNYDWVPZ050Y5GG3N10/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out Every 2 Min for 16 Minutes (8 Rounds Total) Run 200 Meters Max Reps Alternating Single Arm Dumbbell Snatch NO REST BETWEEN ROUNDS Goal: 100 Reps+ So you should have about a minute each round for the snatches. To hit the goal, you'll need to choose a load you can get at least 12-13 reps in each time. It might feel easy at first but it will add up in those later rounds for sure! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. To get a feel for the hip action with this movement, modify to alternating hang power snatches. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1631558609901-IQYZFZVC7DEPVDMOS1BH/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 8 Rounds 8 Single Arm Overhead Alternating Lunge Right 8 Single Arm Overhead Alternating Lunge Left 8 Pull Ups Goal: 12 - 18 Min Set yourself up for 1:30-2:30 per round on this one. Choose a load you can do all 8 lunges unbroken each time. Choose a variation on the pull up you can complete in 2 sets or less all or most of the way. These should definitely be under a minute. For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. So with the right arm overhead it's 4 lunges per leg, then 4 per leg with the left arm overhead. Keep the core tight and press up!! If you are unable to do overhead lunges you may sub lunges with two or just one dumbbell at the shoulder(s). Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in. Stand all the way up between reps and alternate FEET with each lunge. These may be forward stepping, reverse stepping, or walking lunges! You can also switch to step ups if you need to. For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1631558646487-MT37X3N0L7EIIRTF44AK/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 10 Dumbbell Squat 15 Push Up 30 Thrusters Rest 2 Min Between Rounds Goal: Under 4 Min (Can you keep all under 3:30 - or even 3:00??) Think about the squats and push ups as a buy-in for your thrusters. Choose a load and push up variation that will get you to the thrusters by about 1:30. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. For the Thruster, stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1631558686300-TZ5O8CC5OQD5B3MPSI6V/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 10-1 Double Kick / Any Hand Burpees Body-Helmet or Blitz Thrusters https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1631586590738-31MU1VSK8833B38UZW70/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 50 Air Squats 2 Min Bag Work (Only Hands) 50 Push Ups 2 Mins Bag Work (Only Kicks) 50 Sit Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630893814589-E4DDVER5TVMXJNNUO0TD/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 10 Clean and Jerk 15 Toes to Bar 10 Clean and Jerk 15 Dumbbell Facing Burpees Goal: 15-22 Min Warm up those shoulders for this one! The clean AND jerk together counts as 1 rep. The dumbbells start on the ground with the feet under the hips. DBs are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight. From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out. If you are comfortable, feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position. Make sure the heels are down and knees are out. Stand to finish! Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches, weighted or regular sit-ups if you need to! For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and re https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630893871898-A0R44T9OT7XKBE8RNU9F/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) 12 Dumbbell Step Up Overs Run 200 Meters Goal: 6-9 Rounds You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that e. For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. Nothing to step on at all? Sub lunges! Feel free to use a single DB/KB or lower the weight all of the way down to nothing if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630893909064-SUKFWCHSATJ87OTDTTSQ/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out As Far as You Can Get in 12 Min: 5 KB Swings 25 Double Unders 10 KB Swings 25 Double Unders 15 KB Swings 25 Double Unders 20 KB Swings 25 Double Unders .... https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630893954364-XRQEIE6XPZACUDN3D5PP/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 2 Rounds -Each Round has 3 full Rotations- 15 KB Swings 10 Goblet Squats 5 Thrusters 1 Min Continuous Sparring 1 Min Point Sparring 2 Minute Rest between rounds. You should finish with 6 full Rotations. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630893993093-FZCVWDWWGDVUKYTE69BK/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 Min EMOM -Every Minute on the Minute- 5 Burpees 5 Skip Side / Reverse 5 Body/Helmets 5 Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630279451738-4AFD7NVO8EJ1WBFG5EZC/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out Run 800m 8 Rounds 10 Burpees 20 Air Squats Run 800m The run is just long enough to not know any better and just go hard! Once you find yourself on the burpees / air squats. Give yourself a goal to finish a certain amount of rounds / reps before you rest. My goal was 5 straight rounds before I took a 20 second breather. SO SET A GOAL!! AND STICK TO IT!! Your job after that is to just go. It’s going to burn….but so what. Your almost done. For the 800m run it should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. On the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630279550293-7ICGJQVP2E7VG8MEDT80/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out Run 400m 100 - Goblet Squats 100 - Push Ups Run 400m 100 - Sit Ups 50 - Burpees So you’d be completely correct if you’d think this workouts going to be long. Try your best to keep it under 20-22 minutes. Make sure to get a real good stretch/warm up before hand. Start the first 400m a bit faster then normal. That should get those legs ready for the goblet squats. Make sure to break up the push ups sooner then later. Small sets of push ups will keep you in the game longer then you think. So sets of 5-10 wouldn’t be out of the question. Especially cause you know those evil burpees are coming up soon. The next 400m run should be a bit slower then the first. Yeah..100 goblet squats will do that to you. As soon as you get back, go right into the sit ups. Do it!! Sets of 20-25 should be the goal. Look....no one like burpees. And if you say you do. You’re crazy. Hehe. I like to do 10 at a time and then simply switch directions. Face North, 10 burpees. Face East, 10 burpees..etc. For the 400m run, it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630279660218-ZMDHOD1TDJ10APTYLIYU/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out -2 Complete Rounds- Run 200m 5 rounds of 5 Burpee Jump Overs 10 V-ups Run 400m 5 Rounds of 5 Burpee Jump Overs 10 V-ups Try to finish within 18 minutes. The mixture of 100 burpee jump overs, 200 v-ups and the Texas heat is a spicy one. Don’t take this one too lightly. It’ll burn ya. Start off with a 200m run. Nothing too crazy. No need to sprint on this one. You’ll get plenty of warm up from what’s coming next. Jump right into 5 Rounds of Burpee jump overs and v-ups. When you complete 5 rounds, you should have completed 25 burpees and 50 v-ups. Great!! First half of the round is done. Hit that 400m run with a little more gusto than the first 200. You should be warmed up and really starting to put that foot on the gas. Once you’re done with the run, complete another 5 rounds of Burpee jump over and v-ups. Congratulations…you’ve completed one round. Time for another one. So get at it!! Have fun. If you’re just starting on the program, make sure to cut everything by half. If not more. The goal is to get started and more IMPORTANTLY…come back tomorrow. For the 200m run it should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time. On the burpee jump over, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop over an object. I used a sandbag. Turn around, face the sandbag and perform the movement again. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630279929795-5FOKESSNB411SGCPUDYJ/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 7 Rounds 2 Mins Bag 10 Strict Front raise 10 Curls 10 Strict Press 25 V-ups Heres the kicker!! Try to finish this workout in less than 28 minutes. You can’t do anything about the 2 min bag. That just means you have to finish the 10-10-10-25 reps in less than 2 mins. Be strict on yourself and don’t cut the reps short. This one hurt a bit. Go hard on the bag also. The bag work should not be considered “rest”. This is a burner. Have fun!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1630279981147-ARIPBSUI0FL3DKUQMI4J/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 100 Wall Round House Kicks (Right & Left) 10 Lungesters 100 Wall Side Kicks (Right & Left) 80 Wall Round House Kicks (Right & Left) 10 Lungesters 80 Wall Side Kicks (Right & Left) 60 Wall Round House Kicks (Right & Left) 10 Lungesters 60 Wall Side Kicks (Right & Left) 40 Wall Round House Kicks (Right & Left) 10 Lungesters 40 Wall Side Kicks (Right & Left) 20 Wall Round House Kicks (Right & Left) 10 Lungesters 20 Wall Side Kicks (Right & Left) As you can tell…this one is going to kill your legs. And like ALWAYS!!! Don’t give crappy reps. Be strict on yourself. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629648742227-944VJM9UAIRCC3VR1OCW/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 10 Box Jumps 20 DB Front Rack Lunge 20 DB Hang Power Snatch Goal: Under 15 Min For this workout you will do regular old box jumps. No fancy over stuff. Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER. I would love to see you actually jump, even if that means that you significantly lower the height. If you are unable to jump for whatever reason - you may sub step ups! For the Lunges you will have the dumbbells on the shoulders with the elbows high. Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well. Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the core tight and don't allow the weight to pull that chest forward! Especially with the walking lunges, make sure you stand up all the way between each rep. For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round. Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629648925886-M3QAVV1PXBXH8IKJ9XG4/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 40 Double Unders / DB Hop Overs 15 Toes to Bar / V-Ups 15 Dumbbell Shoulder to Overhead Goal: 12-20 Min Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to hop overs for the workout and to practice your dubs before or after! You may also do 80 singles. For the toes to bar you may sub knee ups, supine toe touches, pike ups on your TRX bands - or even just regular sit ups. For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here. For the jerk the DBs will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the weight off of the shoulders. As the weight travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the biceps by the ears. Drive your knees out and keep the heels down and core tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep. Work to absorb the DBs when you lower them and even use that absorb dip to feed the next rep! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629648956966-N92RES41LCPPCRPP46R9/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds Run 400 Meters 20 Dumbbell Squats 15 Dumbbell Power Cleans Run 400 Meters Rest 2 Min Between Rounds Goal: 20-27 Min (Including the Rest) Oh man - this one will be a doozy. Lots of running sandwiched with 2 of everyone's favorite movements! For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the DB Squats the DBs will be placed on the shoulders however you like. Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Core tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding! For the power cleans the DBs will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Core is tight. Chest is up! You will lift the DBs off of the ground by driving your heels down and lifting the chest. Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the DBs to land on the shoulders! Stand to complete the rep! Only one head of the each DB must touch the ground between reps. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629955652422-AZY9FDJFEORWR58WS8YO/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 10-1 Fake / Any Hand Double Kick / Side Step / Skip Side Fake / D-Side / Q. Reverse Start off with 10 reps of each technique. When you’ve completed the work, go right into the 9’s. NO REST!! This is one LONG round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629955687630-A8Y7BUUYBQK9VQQAW36E/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5- Rounds Each Round is a 3 min AMRAP (as many rounds as possible) ~90 seconds rest between rounds~ 5 Ninja Jump / D- Side 5 Fake / Side Step / Any Hand 5 Single leg Push Off D-Side 5 Body / Helmet Try to complete 15 reps of each technique per round. That’s 3 complete cycles. Good luck. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629077913819-9NW803GV0BXDBUX940CD/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 Rounds 8 Push Up + Renegade Rows 20 Double Unders/Dumbbell Hop Overs Goal: 15-20 Min For this workout the renegade row WILL include a push up each time. I have had workouts in the past without it - but I DO want to see the push up!! So each rep of the renegade row will be push up + row right + row left. For the push up I want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to. Chest and thighs touch the ground at the bottom. Lock out completely at the top. For the rows you will stay in the plank/top of the push up. You will row the dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep. Definitely find a weight that will allow you to get at least one round done every 90 seconds to 2 min. For the double unders - I REALLY want you to keep moving this time. So if you need to lower the number to 15 - do that. If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout. For the hop overs make sure you find something you are comfortable clearing. If your dumbbell feels too high it could literally be as simple as a chalk line on the ground. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629078047347-HSY9U7KQT6YXFHOKXWWD/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds Run 600 Meters 50 Single Arm Dumbbell Squats You will hold only one dumbbell or KB for these squats, but it will be held at the shoulder on one side. You may switch sides whenever you like. Goal: 15-20 Min So as stated above you will only have ONE dumbbell or kettlebell for this workout. You will hold it at one shoulder as you squat. You can switch shoulders anytime and there is no required number of reps per shoulder. For these squats you will hold the dumbbell at the shoulder and try to allow it to rest there. Your feet should be shoulder width apart. Heels down. Tighten the core and lift the chest. To squat you will reach the butt back and down. Drive the knees out and keep the chest up. Avoid rotating since you are unevenly weighted. Keep going until your butt is lower than your knees. NO PLOPPING. In that bottom position you should have the heels down, knees out, chest up and back flat. No rounding. To stand you will lead with the chest, drive the knees out, and dig the heels into the ground. No fair using the opposing hand to help! Stand all of the way up. The run distance should take you roughly 3 min to complete. If you are a fast runner - maybe 2:40 or so. If you know you are a slow runner - maybe closer to 3:30. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629078117895-2TZBH3O9LC8PPVZNWCH9/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 8 Rounds 8 Burpee Box Jumps 8 DB Hang Squat Cleans For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box". You may sub step ups if necessary. You should lower the height to something you can actually jump on if necessary before going to step ups though. If you don't have something you can jump ON you may sub something to jump over! For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the core. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat. In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629078173981-XHX9PKWW15TSITN19FO4/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out Cone Drills 10-8-6-4-2 Fake / Fake / Quick Reverse Double Kick / Hook-Round / Q. Reverse Double Side / Fake Kick / D-Side Perform 10 reps of every technique before moving on to the 8-6-4 and 2’s. Every technique will consist of going back and forth around the cone. Please revert to the video for examples. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1629078215638-BCDKVOOZLZBNDPPRP2NJ/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds On Bag :30 - Easy :30 - Hard :30 - Easy :30 - Hard -Right into- 15 Ground to Over Head 15 Thrusters 1 Minute Rest between rounds. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1628466381013-5HQUH1CVU46AX6W0CI5T/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 2 Rounds 100 Double Unders / DB Hop Overs 50 Alternating Dumbbell Snatch 25 Pull Ups Goal: 12 - 20 Min For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 3 min each time. Consider lowering the reps to fit that time window or go with 2 minutes of dumbbell hop overs, skip overs, or double rep single unders. Choose a load on the power snatches that you can complete at least 20 unbroken when fresh. These should take 2-3 minutes in the workout, definitely less than 4 minutes! Pull Ups should also take less than 3 minutes. Break them up early to avoid going to failure. Choose a variation that you could consistently hit at least 5 reps at a time. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 50 you end up doing 25 per side. For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1628466431100-IB84BFUWN12MXTP8TX0L/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 8 Rounds 8 Dumbbell Push Jerks 24 Air Squats Goal: 10-16 Min. The idea is to keep things moving on this one. Choose a load on the push jerks you can go unbroken most if not all the way but that is still going to be a good challenge. The first round should be less than 1:30 and subsequent rounds should be close to that. So if you fall off in the first couple minutes, lower the weight! Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down. Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs. As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1628466484428-Z12Z5ENFZ0RV73T7NQ2F/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out EMOM 16 Min (Every Minute on the Minute for 16 Min) 4 Hang Power Clean 4 Toes to Bar 4 Box Jump Over Each round should take 30-45 seconds - with the rest of each minute as rest. This one is going to come down to transition times! The reps themselves won't take too long, especially if you modify appropriately. But set up your weights near the box near the pull up bar so you can go right from one movement into the next. For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1628716537046-9AOELEZB30NKD8FWO802/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 15 DB DeadLifts 10 Single Side / Double Side 15 Box Jumps 10 Fake / Quick Reverse 15 Burpees For DB DeadLift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended. On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1628716605382-BJOJ73U26OR08SBHDYPQ/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 15 Goblet Squats 15 KB Swings 15 Goblet Squats 2 Min Bag Work ( Kicks & Hands ) For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627850955109-DCDD27SA2M0RNDW0QH3F/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 30 Dumbbell Hang Squat Cleans 30 Burpees 30 Dumbbell Thrusters 30 Burpees 30 Dumbbell Squats 30 Burpees Goal: 12-18 Min Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the core. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat. In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips. You can definitely partition this movement into a hang power clean then a dumbbell squat. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up. You may also remove the push up portion of the burpee or even elevate the hands if you need to. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. Same thing with the squats, core tight, back flat, chest up, knees out https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627851024518-Q0KONYZQJQZBAJBRTB6U/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 16 Min AMRAP (As Many Rounds and Reps as Possible in 16 Min) Run 200 Meters 16 Box Jumps 16 Alternating Hang Dumbbell Snatch Goal: 4 - 7 Rounds. Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! But, if jumping is not happening you can always do step ups. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627851109464-GSUW6B3D9GH6J5435J3B/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 Rounds 4 Devil Press 2 Lungester Goal: 8 - 13 Min Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. Another option would be to do a burpee then a kettlebell/dumbbell swing. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears. If your dumbbells are too heavy, you can use one held with both hands in front of your collarbone like a bowtie. If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627851232414-UZCR8YF9GEKVK1RRRFDH/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 15 Burpees Then right into 2 rounds of: 5- Side Step Blitz 5- Side / Hook / Round / Reverse 5- Double kick / D-Side Each round will begin with 15 burpees. Once done you will go right into two rounds of the 5-5-5 techniques. You will have 90 seconds rest between each round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627851272113-CMU6MIPYA63O89GPXDKV/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 20 minute AMRAP 20 Air Squats 10 Jump Overs 5 Fake / Hook-Round / Reverse 5 Body-Helmets 5 Skip Side / Back Fist 20 Sit Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627248007255-ILI1A69HT4PIZ8BFF1GD/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out Run 800 Meters 50 DB Thrusters 30 Pull Ups Goal Time - Around 10 Min or less! The idea with this one is to go fast. So, dig deep and really push the pace on all three movements! For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less! Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE! For the 800m run, you're working with around 4:00 give or take a minute. Shorten the distance if you feel like this will take more than 5 minutes. If unable to run due to space or weather purposes - go with 4 minutes of double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627248070657-OH74221UWH12DXK6SAQZ/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 10 Box Jumps 20 DB Front Rack Lunge 20 DB Hang Power Snatch Goal: Under 15 Min For this workout you will do regular old box jumps. No fancy over stuff. Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER. I would love to see you actually jump, even if that means that you significantly lower the height. If you are unable to jump for whatever reason - you may sub step ups! For the Lunges you will have the dumbbells on the shoulders with the elbows high. Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well. Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the core tight and don't allow the bar to pull that chest forward! Especially with the walking lunges, make sure you stand up all the way between each rep. For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round. Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627248152199-B0OZR4I61U9V7MAU6IA5/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 40 Double Unders / DB Hop Overs 15 Toes to Bar / V-Ups 15 Dumbbell Shoulder to Overhead Goal: 12-20 Min Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to hop overs for the workout and to practice your dubs before or after! You may also do 80 singles. Both Toes to Bar and V-Ups are considered good! For the toes to bar you may sub knee ups, supine toe touches, pike ups on your TRX bands - or even just regular sit ups. For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. For the jerk the DBs will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the weight off of the shoulders. As the weight travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the biceps by the ears. Drive your knees out and keep the heels down and core tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep. Work to absorb the DBs when you lower them and even use that absorb dip to feed the next rep! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627248335386-AKHWQMR6N1IXWPYBCMVN/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 10-1 Fake / Side Step / Any Hand Technique Double Side / Back Hop / Q. Reverse Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1627248379116-8X968BAW8CFZQUZXDP6K/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 2 Min - Bag Work 10 Goblet Squats 8 Presses 6 Thrusters -No Rest!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626668206751-V2HP17RDPMQBE0SEZRHR/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 8 Dumbbell Hang Clean and Jerks 24 Double Unders Goal: 8-11 Rounds The goal is to maintain a pace of about 1:00-1:30 per round. A lot of it will come down to double under proficiency but make sure you choose a load that you can complete the 8 hang clean & jerks in around :30-:45, or 1-2 sets the whole way. For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, core tight. From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. Core tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 30-40 seconds each time. Consider lowering the reps to fit that time window or go with skip overs, or double rep single unders. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626752107917-YLUBJV7O8RVOP54EKEAJ/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 6 Rounds 8 Push Up + Pull Across 12 Box Jumps 24 Air Squats Goal: 9 - 14 Min This workout should take 1:30-2:20 per round. Choose a load and push up variation you can complete 8 reps in under 30 seconds. Choose a jumping height you can get 12 reps in under 40 seconds. Give yourself around :50-1:10 for the squats. For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the core tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep. Customize with push up + shoulder taps. You can even do these from the knees if you need to. For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER! For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626752169855-K9VHOQV13NS8AGF3NKNB/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 200 Meter Run 20 Alternating Unweighted Lunges 20 KB/DB Swings Rest 1 Min Between Rounds Each round should take 2:25-3:35 not including the rest. If you should for about a minute or less per movement, you'll be set up for success. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side. For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the core tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! If you are newer to this movement, or if it feels more comfortable, just swing to about eye level. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626752233419-KZP5T9DF7MF0ITUIKBE6/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 10 Burpees 5 Fake Quick Reverses 5 One side step Body/ Helmet. 5 Two side steps Blitz 10 Burpees 1 Min Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626752332753-99NXQ1IZL599WICJQOK6/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 2 Minute Stations Jump Rope Bag Work Sit Ups 10 Swings / 10 Air Squats (As Many Reps As Possible) Bag Work 30 second rest between stations. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626043640152-1EB26A8OVDRZLAM3YHNL/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 30 Dumbbell Squats Run 400 Meters Rest 2 Min Between Rounds Goal: Under 3:30 Think of the squats as the "buy in" for the run. We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats?? For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the 400m run, it should be all out, shoot for 2 minutes at the most. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626043784350-EIZ0VVP8TAHDS5NQ7HCK/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 30 Kettlebell/Dumbbell Swings 15 Dumbbell Push Press 10 Toes to Bar / 15 V-Ups Goal: Under 15 Min This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one. This is plenty of time if the movements are not to broken up. Choose a load on the push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626043826823-7ZGO2QKJ8Y4WQUTFV7NF/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 12 Min EMOM (Every Min on Min for 12 Min) 6 Alternating Single Leg Deadlifts 4 Seated Box Jumps Goal: Solid and safe movement. Quality over quantity. Challenge yourself on the box. Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Don't rush the seated box jumps, make sure you reset into that seated position before every rep! For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and core tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to. Remember 6 reps = 3 on each leg. For the seated box jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen. In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up. Use the ARMS!! Throw arms and jump from that dead stop position! You will want to think of exploding UP and then pulling the knees up FAST!! The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep. Be careful! No bloody shins PLEASE!! If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626043890026-QOLN9AG5VG3TLEYBFQML/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 18 Min AMRAP (As Many Rounds As Possible) 20 Lunges w/weight 15 Push Ups 10 V-Ups 5 Double Side / Spin Hook 5 Fake Skip / Q. Reverse 5 Any Touch & Go https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1626043927351-1ZMX74I3KHR82GYDEOSD/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 100 Air Squats 50 Hand Release Push Ups 25 Fake / Any Hand 25 Any Double Kicks 25 Fake Kick / D-Side / Q. Reverse 50 Hand Release Push Ups 100 Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1625434721419-GUEHHDKV99CD3R4EOR4I/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 30 Dumbbell Hang Power Cleans 30 Dumbbell Front Squats 60 Alternating Unweighted Step Ups 30 Dumbbell Front Squats 30 Dumbbell Hang Power Cleans Just one time through!! Goal: 9 - 13 Min Pay attention to the goal time window. Choose your loading and step up height accordingly. Push the intensity on this one! Pick a weight that you can do at least 10 reps at a time. For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. For the step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down. Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box. If stepping up is not feeling right, try doing lunges instead! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1625434781938-5KXXLPG6YW796CLIFP02/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 6 Rounds 10 DEVIL PRESS 20 AIR SQUATS 30 DUMBBELL HOP OVERS A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little skip/shuffle instead for your knees, go for it. You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1625434822926-C2NA5UGV6GL87XMVFRZN/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 20 Hang Power Cleans 20 Weighted Step Ups Run 400 Meters Goal: 12-18 Minutes The pace should be between 4-6 minute rounds on this one. Choose a load on the power cleans and step ups that you can complete at least 10 reps at a time in the first round. For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate your stepping leg so you end up doing 10 on each side. If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep so 20 reps is 10 per side. Make sure you choose a weight and a height that you are comfortable stepping up AND down. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, Mtn Climbers or toe taps to a low target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1625677789347-C7LYKS9P383TK692JIID/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out Every 2 mins for 5 rounds 10 Burpees 5 Hook-Round / D-Side / Q. Reverse 5 Fake / Blitz 5 Touch & Go (Any Kick & Hand combo) 10 V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1625677832354-NSJT091XF0TVG1SA0W1L/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4-Rounds 10-Shoulder Press 10- Swings 10- Goblet Squats 10- Any Kick / Reverse 10- Any Double Kick / Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624822720760-ARJ4RA3RBAJC2QCXP6MY/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 12 Burpees 30 Air Squats Rest 2 Min 3 Rounds 12 Burpees 30 Air Squats Score: Total Time - Including Rest Goal: 13 - 19 Min TOTAL (this includes the 2 min rest) Like it says above, the goal on this one is to go FAST! Lower the squats to 20 if 30 will take you more than 90 seconds when you are tired. Shoot for each 3 round section to be between 5-8 minutes tops. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead! You can also modify by removing the push up portion of the burpee. So, you'd just step or jump back to plank, then step or jump your feet back and stand. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. You can modify this by setting up a target to squat to. Use a medicine ball, box, or stacked plates. This will help you be consistent with depth and avoid collapsing at the bottom. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624822837936-AZKQA9RGZA2K15JQ5YIJ/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 7 Rounds 10 Alternating Single Leg Deadlifts 100 Meter Farmer Carry 10 Alternating Single Leg Deadlifts Rest 1 minute between rounds Goal: 15 - 20 Minutes (including rest) Note that the reps change between the different program versions of this workout. Each round should be as fast as possible taking around 90 seconds to 2 min. For the Farmer Carries, hold a dumbbell in each hand. Keep your chest up, shoulders back and core tight. Take rest rather than allowing yourself to fall into a bad position. For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point. Sub for farmer carry if can't leave your area - low step ups or even march in place for 60 seconds. For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and core tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to. Remember 10 reps = 5 on each leg. For regular deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624823061639-V6D25EBSB6TAZZMQSPRM/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 14 Min AMRAP (As Many Rounds and Reps as Possible in 14 Min) 15 Push Press 20 Sit Ups 30 Double Unders Goal: 4 - 7 Rounds We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window. Choose a load on the push press you can complete the reps in AT MOST 2 sets every time. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. You can do anything you want with your feet in the sit ups. What I’m looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time. For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624822941305-CUQPO2FXEV85A2DNJ85J/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 25 Goblet Squats 10- Any Single Kicks 10- Any Double Kicks 10- Any Triple Kicks 90 second rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624822995683-NMCWKMZCPT3UENTLZ8F2/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 10-8-6-4-2 -Quick Reverse -Any Fake / Reverse -Side Kick / Reverse -Any Double Kick / Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624229537130-EQ4DP7ZG7TU4POM5VX7W/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out As Far as You Can Get in 20 Min Run 200 Meters 2 Devil Press Run 200 Meters 4 Devil Press Run 200 Meters 6 Devil Press... Keep adding 2 Devil Press per Round and get as far as you can in 20 Min! Goal: 50 Devil Press+ (that's 8 reps into the round of 14s. Can you do it? Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Modify with a good old fashioned burpee. Or, sub with a plate burpee. The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your core tight! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624229588227-S75BMO1O3RAQZ137FOHV/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 17 Min AMRAP (As Many Rounds and Reps as Possible in 17 Min) 17 Burpees 17 Box Jump Overs No weight needed today! Goal: 4-5 Rounds+ Lucky You!!! Lots of jumping today so focus on a soft landing and controlled movement. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up! You can also modify by removing the push up portion of the burpee. Just step or jump back to a plank position then back in, stand and jump. For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624229657073-ZR0LPT45JGC6KNQ9W99Q/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds Run 200 Meters 12 Dumbbell Power Clean and Jerks For the 200m run, you're working with about as minute. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. The clean AND jerk together counts as 1 rep. The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight. From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out. If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position. Make sure the heels are down and knees are out. Stand to finish! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624229705614-PPCYQKIKQLOEW85OIURD/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 15 KB Swings 20 Push Press 15 Squats 20 Push Press 1 Min Bag - Hands Only 1 Min Bag - Kicks Only 2 Min Bag - Combination https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1624229736502-YLAJ0HZJXDCR6X5DHNFN/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 20 Min EMOM Every Minute On the Minute Odd Min - 10 Thrusters + 3 Burpees Even Min - 5 Skip Hook Round / Q. Reverse 5 Body Helmets https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623474363498-L96UMZF90C74ZRA479R6/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 ROUNDS One Round Every 3 Min: 200 Meter Run 15 Dumbbell Squats Max Reps Devil Press Goal: 40+ Devil Press Reps A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed. Set yourself up to be able to complete 8-10 Devil Press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623474434462-LNTLKB4KZAMPWIQKSQSP/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 20 Dumbbell Hang Power Cleans 20 Box Jump Overs Goal: 10-16 Min To hit the goal, you'll need to stay in the 2:30-4:00 per round range. Choose a load on the hang power cleans you can do at least 10 reps at a time for the first couple rounds. For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. For the box jump overs, choose a height you are comfortable jumping to AND stepping down. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump on and then over - just find something to jump OVER! If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges. I prefer you to jump if possible! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623474482386-3U9VY1XNNB2DSV64IW33/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out Every 2 Min for 10 Min (5 Total Rounds) Run 200 Meters 15-20 Push Ups After 10 Min / 5 Rounds Rest 2 Min Then Every 2 Min for 10 Min (5 Total Rounds) 20 Burpees No weight needed Goal: Make all 10 rounds challenging but where you are getting 15 or so seconds rest each time. Aim for 1:30-1:45 each round. If you are way faster than that, increase the difficulty. Remember the 2 minute rest, so the second part starts at 12:00. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. If you don't have a way to do deficit push ups but want to challenge yourself, change them to a push up + tap + tap. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623892537192-R9OAR2CVL4YGJX7NYJZ7/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 18 Min AMRAP (As Many Rounds As Possible) 20 Lunges w/weight 15 Push Ups 10 V-Ups 5 Double Side / Spin Hook 5 Fake Skip / Q. Reverse 5 Any Touch & Go https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623892569681-Z5AWDTTDU5SVAPMCVDA7/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 100 Air Squats 50 Hand Release Push Ups 25 Fake / Any Hand 25 Any Double Kicks 25 Fake Kick / D-Side / Q. Reverse 50 Hand Release Push Ups 100 Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623017236335-Z04IJTKBTHU0SAR7IFFC/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out Every 4 Minutes for 20 Minutes (5 Rounds Total) 20 Dumbbell Squats 400m Run GO ALL OUT! Can you keep all 5 Rounds under 3 min? The idea on this one is to perform the squats unbroken, then complete the run as fast as you can. Expect your times to fall off a bit, I want you to really push in every round. Choose a load you can do 20 reps of pretty comfortably. Make sure you rest until the next 4 minute interval each time. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. You can also hold a single dumbbell to your chest and perform goblet squats if you need to go lighter. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623017285692-MQV08XVOLIVRDYCPYU2V/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 5 Rounds 10 Burpees 20 Air Squats 30 Mountain Climbers 200 M Run Goal: 12 - 17 Min Each round should be in the 2:30-3:30 range, if not faster. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. Modify by placing a target (med ball, stack of plates) behind you to any height that is comfortable and that you won't collapse onto. For mountain climbers, start in a plank position. Keep your shoulders directly over or even slightly beyond the wrists and hips in line with the shoulders, knees and ankles. Draw your right knee into your chest without deviating from the plank position. Then, draw your left knee up as your right leg returns to its starting position. Each time a knee comes up is one rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623017328414-FJO3Y4M8FE0J5WM7EV40/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 min AMRAP (As Many Rounds and Reps as Possible in 10 Minutes) 12 Box Jumps 10 Push Jerks or Push Presses Goal: 7-9 Rounds Choose a load you can comfortably perform 10 unbroken push presses with. As you start to get tired, you may want to switch to a push jerk. Set yourself up for 60-90 second rounds. For the box jumps, choose a height that you are comfortable jumping to, even when you start getting fatigued. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. Push Jerks start the same way as the push press. When the DBs pop off the shoulders, punch your arms overhead as you drive your body under. So, you'll receive the DBs overhead in a partial squat. Stand up all the way to complete the rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623017391397-ZBS7919AQKS4BKMKQ7U9/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 6 Rounds 24 Static Lunges w/right leg 24 Static Lunges w/left leg 6 Side Kick-Round Kick / Reverse 6 Hook Kick / Side Kick / D-Side https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1623017427100-DHXCVKPPY3Y0ABP7LBZB/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 10-1 Side Step / Quick Reverse Triple Side / Back Fist Skip Side / Quick Reverse Any Fake / Body-Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1622425628272-4R5HEEWGTC6LEO0ZVDH8/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out Every 5 Min for 5 Total Rounds 15 Power Cleans Run 400 Meters 15 Supine Rows/7-10 Strict Pull Ups Goal: Around 4:00 or Less If you are flying through the power cleans with the dumbbells you have, you can up the reps to 20. Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure. If you are doing strict pull ups, they should take :45-1 min max to complete. DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your core tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target. For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1622425948023-JLKRTOLDF1I60D20XQSW/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 8 Rounds 15 Thrusters 8 Burpees Over Dumbbell Goal: 12-18 Minutes Each round should take 1:30-2:15. Don't forget to breathe on the burpees! For the Thrusters, stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side. Modify to regular burpees, or a no-push-up version. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1622426019594-BRVK4HC0HCIU7MDRSWLJ/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 12 Farmer Lunges 6 Push Press Rest 1 Minute Between Rounds Goal: 3 Rounds+ Each Time So you'll work for 3 minutes, then rest for 1 minute, four times. I want you to be fairly consistent with your scores for each AMRAP. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute. For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. You can modify by switching to a single dumbbell or KB held in the goblet position or even unweighted unweighted lunges. Sub farmer, goblet, or unweighted step ups if that feels better on the knees. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1622426225171-7HH3Q02KFXUCSOYAN6Q6/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Rounds 20 Goblet Squats Run 200m 10 Quick Reverses 20 Push Presses Run 200m 10 Body / Helmets 20 KB Swings Run 200m 10 Blitzes 2 min rest B/R (between rounds) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1622426362835-U3FRXTL4M04LADOLFJXI/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 10 KB Swings 5 Double Side Kicks / D-Side 10 Burpees 5 Double Side Kicks / Jump Back Kick 10 Candle Sticks 5 Double Side Kicks / Step Back Hook Kick https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621692134259-LI5GG1IYJ9BCE5YCPI2S/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out PART 1 1 ROUND 30 TOES TO BAR 30 POWER CLEAN 30 JUMP OVERS REST 3 MIN BEFORE PART 2 PART 2 2 ROUNDS 15 TOES TO BAR 15 POWER CLEAN 15 JUMP OVERS REST 3 MIN BEFORE PART 3 PART 3 3 ROUNDS 10 TOES TO BAR 10 POWER CLEANS 10 BOX JUMP OVERS Ok, here we go! Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2! Which will be your fastest round? Don't hold back and find out what you've got in the tank! For the toes to bar - this is 90 total reps. So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we’re looking for in this workout. No shame in that! For the power cleans - choose a weight where a set of 10 is definitely doable. I don't want you taking long breaks at any point during this workout. If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy. For this movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. For the jump overs - again - it's 90 reps. so choose a height that will allow you to move safely and also to keep moving! We want you jumping over something if possible - so lower the height if necessary. If you are unable to jump you may do 30 step ups! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621692291013-K6U3XYP8IG0XUTUSHAXT/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out Part 1: AMRAP 7 Min 18 KB/DB Swings 12 Jump Overs Rest 3 Min Before Part 2 Goal: 4 + Rounds Part 2: 5 Min AMRAP (As Many Rounds and Reps as Possible in 5 Min) 12 KB Swings 8 Jump Overs Rest 2 Min Before Part 3 Goal: 4 Rounds + Part 3: 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 6 KB Swings 4 Jump Overs Goal: 4 Rounds + Oh man - the swings and jumping are going to add up! Keep good positions on the swing and don't allow them to get sloppy when you are tired. Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is your usual height for jump overs. The way this works is you will do the 7 min AMRAP - of 18/12 that is part one. Rest 3 min. Then the 5 Min AMRAP of 12/8. That is part 2. Then rest 2 min. Then a third 3 min AMRAP of 6/4 for the third part. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621692356145-IFHPRZT04QU5MHG2QD8Y/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out AMRAP 12 Min (As Many Rounds and Reps as Possible in 12 Min) 2 Dumbbell Snatch (Alternating) 20 Mountain Climbers 4 Dumbbell Snatch 20 Mountain Climbers 6 Dumbbell Snatch 20 Mountain Climbers 8 Dumbbell Snatch 20 Mountain Climbers ... Keep adding 2 Dumbbell Snatch for as far as you can get - as many total reps as possible in 12 min. Goal: Through the round of 18 DB Snatch + 12 minutes feels a lot longer when we are following an ascending rep ladder! So don't get crazy out of the gate. Stick with an initial pace on the dumbbell snatches at which you still be unbroken by the round of 10. Make sure you are breathing continuously during the mountain climbers! For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. Scale the snatch to a hang or a DB/KB swing if unable to keep a flat back when pulling from the floor. For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your core tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621692404029-RE6KA7VKQ13192UPQ60L/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out Run 1 mile 5 rounds 10 Jump Overs 8 Fake Kick / D-Side 10 Lateral Jump Overs 8 Double Side / Side-Hook 20 V-Ups Run 1/2 mile https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621692443394-C8NR4BZQC5AZ2Y2SJOKF/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 3 Cone Drills 50 reps each of 4 Elite Training Fakes -Body Fake -Push Fake -Kick Fake -Wall Up Fake Then.. 100- Push Ups 200 - Sit Ups 300 - Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621173700938-JQSB1QIWW4BPOTKWIMK6/Monday+WOD.jpeg Fourth Elite Training Page - Make it stand out Part 1 (Make sure you see part 2 below!) 10 minute AMRAP (As Many Rounds and Reps as Possible in 10 Minutes) 10 Box Jumps 10 KB/DB Swings 10 Weighted Sit Ups Rest 2 Min Before Part 2 Part 1 Goal: 7-10 Rounds For the box jumps choose a height that allows you to land safely but requires you to stay focused! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! If jumping is just not happening for any reason, go with step ups. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! If you are not comfortable going overhead, just go to shoulder/eye level and back down. You can do anything you want with your feet in the sit ups. What I am looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening do regular situps without the weight. Metcon (AMRAP - Rounds and Reps) Part 2 5 Min AMRAP (As Many Rounds and Reps as Possible in 5 Min) 10 Box Jumps 10 KB/DB Swings 10 Weighted Sit Ups Use same loading and everything as you did from Part 1. Part 2 Goal: 4-6 Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621173783703-5ADTMGP16BJ757CWMSR7/Tuesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 10 DB Hang Power Cleans 10 DB Push Jerks 15 Air Squats 9 DB Hang Power Cleans 9 DB Push Jerks 15 Air Squats 8 DB Hang Power Cleans 8 DB Push Jerks 15 Air Squats ... Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one. Goal: 15-20 Minutes So, you are doing 15 air squats after every round of hang power cleans and push jerks which follow a descending rep count. Don't forget to finish with 15 air squats! Choose a load that won't require a lot of breaks. For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down. Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs. As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621173855529-4411AI3KJ37EV7CK0EYV/Wednesday+WOD.jpeg Fourth Elite Training Page - Make it stand out 12 Min AMRAP (As Many Rounds/Reps as Possible in 12 Min) Run 100 Meters 12 DB Squats Goal: 8-12 Rounds Look at holding 1 round every minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way! Think of the 100m run as fast, but not a full sprint. It should take less than 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, or toe taps to a low target. For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621173946228-PJDY5O3KTUZ244YXJT81/image-asset.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 10 Burpee Box Jumps 10 Any Fake / Quick Reverse 10 Lungsters ( 2 lunges + Thruster) 10 Hook / Round / Jump Back Kick 1 Min Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1621173992496-POEZ7HM76GKKPBSQK5WY/Karate+WOD.jpeg Fourth Elite Training Page - Make it stand out 4 Rounds 2 min stations / 30 seconds rest B/Stations Jump Rope Bag Work / Shadow Sit Ups Bag Work / Shadow Leg Lifts https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1620579838102-QSWX2THML9WLFMYMJTY2/Monday+WOD.jpeg Fourth Elite Training Page 5 Rounds 40 Bodyweight Lunges Run 200 Meters 20 Push Ups Run 200 Meters Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or run distance. The lunges and push ups each should take 2 minutes or less. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side. If lunges aren't feeling good, try step ups. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1620579965128-MY7K1BXVXWQIEYZBTS7H/Tuesday+WOD.jpeg Fourth Elite Training Page 3 Rounds Each Round is a 4 Minute AMRAP (As Many Rounds and Reps as Possible in 4 Min) 8 Dumbbell Squats 7 Toes to Bar / V-Ups 6 Double Dumbbell Snatch Rest 2 minutes between AMRAPs Goal: 12+ Rounds (That's 4 Rounds+ per AMRAP) The goal here is to get a round a minute the whole way. Break up the toes to bar early to save your grip and core stability. Remember you get to rest for 2 full minutes between each AMRAP so go hard! For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the core tight. When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground. Only one head of each dumbbell must touch the ground at the bottom of every rep. Switch to an alternating single arm dumbbell snatch if you need to. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1620580037096-V1R7FYXDFFPD99V63BT4/Wednesday+WOD.jpeg Fourth Elite Training Page 10 Rounds 20 Double Unders / DB Hop Overs 8 No Push Up Renegade Row Goal: 13 - 19 Minutes Set yourself up for roughly 90 second rounds on this one. Remember to keep that tight plank on the renegade rows! If you are really solid with these two movements, you may go faster than the goal time. But the idea is that the rows will start to get really tough and you will need to break them up or take a little extra rest. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. One rep of the renegade row = row right + row left. Hold plank position/top of the push up. Then row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control. If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1620580286561-WV0FSHK4EPMX5ELYFP07/Karate+WOD.jpeg Fourth Elite Training Page Round house & Back Fist Progression 10-8-6-4-2 Single Round Double Round Hook/Round Side Kick / Round 10-8-6-4-2 Quick Back Fist Step in Back Fist Step Back - Back Fist Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1620580325035-AAASG2CB58772W0WKZTZ/Karate+WOD.jpeg Fourth Elite Training Page 4 Rounds 10 Burpee / Fake / Hand Technique 10 Candle Sticks / Double Kick / Hand Technique 15 KB Swings 10 Thrusters https://www.bearskarate.com/2022-jan-june-elite-workouts daily 0.75 2022-05-23 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1653280076087-I119W5GTRQW1LPU53UNB/Monday+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 10-1 KB Swings Right arm - hang clean and jerk Left arm - hang clean and jerk You’ll start off by performing 10 KB Swings followed by 10 Hang Clean and Jerk with your right arm and then 10 with your left arm. Then 9’s, 8’s, 7’s…..all the way to 1-1-1. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! HANG means that you start at the waist instead of the ground. You either pick up a dumbbell or kettle bell one at a time with your right or left hand first. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbell up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. Then slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders, then to your waist and repeat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1653280105089-LVANRK7O8OI88Q6XUXHI/Tuesday+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 30 Double Unders / DB Hop Overs 12 Dumbbell Squats Goal: 8+ Rounds You are shooting for about 1:40 or less per round on this one. Choose a load on the squats you can go unbroken the whole way. It should feel moderately light at first. Don't worry, it will get very challenging if you pace this one correctly! For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1653280176745-WOJMAG583KKYWU4E5ZIV/Wednesday+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds Run 400 Meters 20 Alternating Shoulder Press 20 Push Press This one is going to be a shoulder smoker for sure! Make sure that you keep the first 20 reps strict before adding the push for the next 20. Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1653280273118-9F1O9GETJC0Z7GRABRG8/Karate+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds -Every Round is 4 Minutes- 10 Thrusters 10 Fake / Back Step / Quick Reverse 10 Touch & Go (Kick & Hand) 10 Burpees Every round will be 4 minutes. When you have completed all 40 reps of the workout. The remaining time will be considered your rest. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1653280297388-F9P5D19DG068EKOM3TRU/Karate+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 8 Ninja Jump / High Jump / Q. Reverse 8 Single Knee / Push Off / D-Side 16 V-Ups 8 Burpee / Body - Helmets 8 Double Kick / Step Back / D-Side https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652670901035-JMQG35BCJI01FPS6QGPQ/Monday+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out Every 5 Min for 4 Rounds: Run 400 Meters 12 Burpees 24 Thrusters The workout is 20 minutes burner. Start every round on the 5 minute mark. Any time that is left after all repetitions are done will be considered rest. For the run the 400m run it should be a distance that takes you roughtly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time. On the thrusters, stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652670975348-JDN8I5AYUIME9EH1UBJF/Tuesday+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 7 Rounds 7 Devil Lunges 14 Box Jump Overs You'll want to keep it within the 12-20 minute range here. Not faster or slower. It's a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath. For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up with the dumbbells so they are by your sides. Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So 1 rep = DB burpee + lunge right leg + lunge left leg. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652671008901-A78IEZH1E6JLBLXTAEYL/Wednesday+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 3 Rounds 30 Dumbbell Squats Run 400 Meters Rest 2 Min Between Rounds I want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats?? For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the 400m run, it should be all out, shoot for 2 minutes at the most. Shorten the distance as needed to fit the time window. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652671040967-30IWZER2DO5SBM1K2NV9/Karate+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 20-15-10-5 Double Side/Round KB Swings Fake / Quick reverse Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652671066830-3Y1N5DHQMG5QRB79JCFJ/Karate+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 5 rounds 10 Hang Clean & Jerks 10 Double Round / D-Side 10 Lateral Box Jumps 10 Jumping Back Kicks -1 min Rest- https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652017976175-18A2EC5U7K4UQEG9F874/IMG_0495.JPG 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 10- DB Deadlifts 8- DB Hang Squat Cleans 6- Burpee Jump Overs Run 200m For DB DeadLift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended. For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the core. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat. In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips. For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box or over your box. Make sure when you jump and when you land that the knees do not cave in! I recommend stepping back down off the box rather than jumping. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652018153604-MP11VK7HHOSCN8703QW4/Tuesday+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 4- Rounds 10- Devil Presses 20- Single arm Snatch 40- DB Jump Overs A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. Perform 10 DB Snatches with the right arm and 10 reps with the left arm. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652018206233-S186FBLAQM3EF9XHPJYV/Wednesday+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds One Round every 4 min: 20 DB Hang Power Cleans 15 Toes to Bar or V-Ups 10 Box Jump Step Overs Run 200m HANG means that you start at the waist instead of the ground. You either pick up a dumbbell in each hand or you can use only one Kettle Bell. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652018382533-4R6XH5T7GOBR54O2VIIU/Karate+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 5 - 3 Body Fakes + Touch & Go 5 - 3 Wall Up Fakes + Touch & Go 5 - 3 Kick Fakes + Quick Reverse 5 - 3 Body Fake + Blitz 25 - Sit Ups 15 - Thrusters 1- MIN Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1652018425383-Y5R9MTSWYZT3NTIOZ8IF/Karate+WOD.JPG 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 10- Thrusters 8 Burpees 1 min - Any Fake + Any Hand 1 min - Double Drag Hook / Q. Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1649002707913-2LA83WPANYM4ITWRXEL0/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 40 Bodyweight Lunges Run 200 Meters 20 Push Ups Run 200 Meters Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or run distance. The lunges and push ups each should take 2 minutes or less. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side. If lunges aren't feeling good, try step ups. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1649002813697-1IS83ZFKV7G1ZK62PQHY/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 3 Rounds Each Round is a 4 Minute AMRAP (As Many Rounds and Reps as Possible in 4 Min) 8 Dumbbell Squats 7 Toes to Bar / V-Ups 6 Double Dumbbell Snatch Rest 2 minutes between AMRAPs Goal: 12+ Rounds (That's 4 Rounds+ per AMRAP) The goal here is to get a round a minute the whole way. Break up the toes to bar early to save your grip and core stability. Remember you get to rest for 2 full minutes between each AMRAP so go hard! For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the core tight. When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground. Only one head of each dumbbell must touch the ground at the bottom of every rep. Switch to an alternating single arm dumbbell snatch if you need to. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1649002840163-DWTYM3G19I2C1X82AOL7/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 10 Rounds 20 Double Unders / DB Hop Overs 8 No Push Up Renegade Row Goal: 13 - 19 Minutes Set yourself up for roughly 90 second rounds on this one. Remember to keep that tight plank on the renegade rows! If you are really solid with these two movements, you may go faster than the goal time. But the idea is that the rows will start to get really tough and you will need to break them up or take a little extra rest. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. One rep of the renegade row = row right + row left. Hold plank position/top of the push up. Then row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control. If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1649002870990-G0KOYTFQ7Q5L0Q8CQGUD/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out Round house & Back Fist Progression 10-8-6-4-2 Single Round Double Round Hook/Round Side Kick / Round 10-8-6-4-2 Quick Back Fist Step in Back Fist Step Back - Back Fist Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1649002909825-017CAUOZTBDOU4VP1BV1/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 10 Burpee / Fake / Hand Technique 10 Candle Sticks / Double Kick / Hand Technique 15 KB Swings 10 Thrusters https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1648435193021-8CXF6A4S77PIMTMCSQKM/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 11 Rounds 13 Dumbbell Squats 9 Jump Overs For the dumbbell squats choose a weight that you think you will try to do all 13 unbroken each time. If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you. For these reps the dumbbells will be at or on the shoulder. Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up. Butt should be lower than the knees at the bottom. Stand all of the way up at the top of each rep. For the jump overs the goal is to jump COMPLETELY over something! So find a height and object you are comfortable with. You can even just set up a broomstick between 2 chairs or something! Get creative! If possible, this should be higher than just your bar with the plates on it. If you cannot jump for injury or other reasons you will sub 9 no push up burpees. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1648435254021-UV1BMG9Z6EWSSDD5AHAT/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out Every 2 Minutes for 16 Minutes 20 Double Unders / Dumbbell Hop Overs 14 Dumbbell Hang Power Snatches 10 Toes to Bar / Weighted Sit Up The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar! Log your time between rounds to keep track. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft. Spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 7 per arm per round. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with weighted sit ups. Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1648435288211-G3ZG0SSHS55QWLBGRWSH/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 25 Burpees Then 5 Rounds 12 - 1/2 Up 1/2 Down Lunges (Right Arm Up) 12 - 1/2 Up 1/2 Down Lunges (Left Arm Up) 12 Lying Supine Toe Touches Then 25 Burpees **Lunges are with one dumbbell at the shoulder and other arm locked overhead. **Supine Toe Touches are holding one dumbbell in front of chest in both hands. YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!! After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, finish up with another 25 burpees. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Finish with a little hop. The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder. Alternate your stepping leg, so for each set of 12 you do 6 per leg. For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder. Switch your arms for the second set of 12. Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges. Modify to a single dumbbell (held overhead), or 24 lunges with 1 or 2 dumbbells held at the shoulders. You can also switch to weighted step ups with DBs by your side or at the shoulders. For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your core tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back. Bend your knees to make this more accessible! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1648436024173-MVOCG8STE5C4TG8F4LUR/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 20 Min AMRAP 20 Lunges w/weight 20 Push Ups 1 Min Bag/Shadow Work (Only Hands) 1 Min Bag/Shadow Work (Only Kicks) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1648436050969-VJI9VCE91V61RXL0JHJJ/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 20-15-10-5 Side Step / Quick Reverse Double Drag / Hook-Round Double Round House / Step Back / Q. Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647832299611-GCPA0J1CMUVKYC6JUVCV/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 20 DB DeadLift 15 Burpees 10 Toes to Bar For DB DeadLift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended. On the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with weighted sit ups. Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647832344805-C2IQZ2HH9MW2KWC6QY1Z/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 3 Rounds of 3 rounds 3 DB Power Cleans 5 DB Hang Power Cleans 7 Box Jumps 9 Burpees For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep. HANG means that you start at the waist instead of the ground. You either pick up a dumbbell in each hand or you can use only one Kettle Bell. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647832375080-A4D9ZDFTSS9EY8RQ3F2K/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 15 min AMRAP 5 Strict Press 6 Push Press 7 Push Jerks 9 Box Jumps 11 V-Ups On the strict presses, weight will start on your shoulders. Keep your legs straight , drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. On the Push Press, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down. Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs. As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way. On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647832402006-J3D7MYP8JZWVKTRD2ER9/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 15 DB DeadLifts 10 Single Side / Double Side 15 Box Jumps 10 Fake / Quick Reverse 15 Burpees For DB DeadLift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended. On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647832436836-GXO9GA3MGSG29I1UA368/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 15 Goblet Squats 15 KB Swings 15 Goblet Squats 2 Min Bag Work ( Kicks & Hands ) For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647232128617-FO1KB0V2AW908EDK81IB/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 11 Rounds 13 Dumbbell Squats 9 Jump Overs For the dumbbell squats choose a weight that you think you will try to do all 13 unbroken each time. If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you. For these reps the dumbbells will be at or on the shoulder. Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up. Butt should be lower than the knees at the bottom. Stand all of the way up at the top of each rep. For the jump overs the goal is to jump COMPLETELY over something! So find a height and object you are comfortable with. You can even just set up a broomstick between 2 chairs or something! Get creative! If possible, this should be higher than just your bar with the plates on it. If you cannot jump for injury or other reasons you will sub 9 no push up burpees. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647232166704-MKRFHXUDEMEGK91KW2AE/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out Every 2 Minutes for 16 Minutes 20 Double Unders / Dumbbell Hop Overs 14 Dumbbell Hang Power Snatches 10 Toes to Bar / Weighted Sit Up The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar! Log your time between rounds to keep track. For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft. Spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 7 per arm per round. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with weighted sit ups. Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647232202112-52NZ0QUACKBS8DNDZOTO/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 25 Burpees Then 5 Rounds 12 - 1/2 Up 1/2 Down Lunges (Right Arm Up) 12 - 1/2 Up 1/2 Down Lunges (Left Arm Up) 12 Lying Supine Toe Touches Then 25 Burpees Goal: 13-20 Minutes **Lunges are with one dumbbell at the shoulder and other arm locked overhead. **Supine Toe Touches are holding one dumbbell in front of chest in both hands. YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!! After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, finish up with another 25 burpees. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Finish with a little hop. The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder. Alternate your stepping leg, so for each set of 12 you do 6 per leg. For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder. Switch your arms for the second set of 12. Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges. Modify to a single dumbbell (held overhead), or 24 lunges with 1 or 2 dumbbells held at the shoulders. You can also switch to weighted step ups with DBs by your side or at the shoulders. For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your core tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back. Bend your knees to make this more accessible! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647232241164-3FKU0876SUJA363AII8D/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 20 Min AMRAP 20 Lunges w/weight 20 Push Ups 1 Min Bag/Shadow Work (Only Hands) 1 Min Bag/Shadow Work (Only Kicks) https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1647232274688-1ORTL0A4Q980MZCMJ6IK/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 20-15-10-5 Side Step / Quick Reverse Double Drag / Hook-Round Double Round House / Step Back / Q. Reverse https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1646620879288-TUPLMC9XC4ZPGE9AUHHS/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out Every 5 Min for 5 Total Rounds (25 Min) Run 200 Meters 36 Air Squats Run 200 Meters 18 Dumbbell Push Press Goal: Under 4 Min So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT try to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way. For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1646620972524-LUNKXZ1MIRRT6BJH9XY2/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds Run 400 Meters 20 Box Jump Overs Rest 1 Min Between Rounds Goal: 2:45 - 4:00 Pretty straight forward today but definitely not easy. Challenge yourself by pushing the pace on the run. Make sure you pick up your feet on the box jump overs! For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If you are unable to run for space or weather reasons - you may sub 2 min of step ups on your box or 2 min of taps. Single or double unders are not the BEST option today just due to the amount of jumping already - and tomorrow's workout has double unders in it!! For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! If you don't have something to jump ON find something to jump OVER! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1646621042226-JK1RHBL5BW8KN7LSKNER/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 40 Double Unders 12 Dumbbell Front Squats 16 Single Dumbbell Thrusters Goal: 13 - 20 Min Pretty big goal range today to account for double under differences. You can use this as an opportunity to practice your dubs but don't get too hung up on them. Each round should definitely take less than 5 minutes, shoot for 3:30-4:00. Take smart breaks! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. Consider lowering to 30 reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight! Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1646621091504-BU1NM5F3KOFKICDIZ6J0/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 1st Min - Fakes 2nd Min - Back Fist Step Ins 3rd Min - Touch & Go’s (Kick and Punch) 4th Min - Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1646621144761-RFVL78F63PLABW5NIQRS/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 10 KB Swings 15 Goblet Squats 5 Kick Fake / Quick Reverse 5 Body Fake / Body Helmet 5 Wall Up / Quick Reverse 5 Push Fake / Blitz https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645979906851-DZFRRB7BOXZ49OQU15XB/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out EMOM 20 Min (Every Min on the Min for 20 Min) Min 1: 5 Lateral Burpees Over Your Dumbbells + 5 Hang Power Clean and Jerks Min 2: 4 Dumbbell Facing Burpees + 4 Dumbbell Thrusters Goal: Get all 20 Min (Rounds) but choose a challenging weight! Try to give yourself 15-20 seconds of rest each round! Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. For the lateral burpees over the dumbbell, you will face to the side and jump sideways over the DBs. For the dumbbell facing burpees you will face your dumbbells and jump over them once you stand up. For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, core tight. From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. core tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645979994626-THJ4DLUAX6GWCT0HTV7X/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) 30 Double Unders or 60 Singles Unders 10 Burpees 10 Jump Overs No weight needed today! Goal: 4 - 8 Rounds Quite a range as far as the goal goes for this one. If you want to practice your double under skills you might slow down a bit and be closer to that 4 round goal. If you want to get a more intense stimulus, modify as needed to hold a pace of roughly 90 seconds per round! For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish 30 reps in under a min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. For the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, try step up and overs, reverse lunges or Russian kettlebell/DB swings. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645980024141-N43ABGN5C2Q16NUHUE9B/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 16 Min AMRAP (As Many Rounds and Reps as Possible in 16 Min) Run 200 Meters 16 Box Jumps 16 Alternating Hang Dumbbell Snatch Goal: 4 - 7 Rounds Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I’d would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! But, if jumping is not happening you can always do step ups. For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645980055523-07JGGSROBE244GXYGDMG/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 20 Min AMRAP 5- Hook/Round - Hop Back Blitz 5 - Double Side - Skip Hook 5 - Side/Hook/Round - Quick Reverse 10 - Burpees 10 - V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645980080858-4KG70BOMEJMXDDYJ0BXX/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 100 Air Squats 20 Quick Reverses 20 Body/Helmet 20 Blitz 20 Step Ins 100 Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645418776898-5YX3SXS95LARDK96M34O/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 5 Devil Press 10 Dumbbell Snatch (Alternating) 15 Dumbbell Hop Overs Rest 3 Min 5 Rounds 5 Devil Press 10 Dumbbell Snatch (Alternating) 15 Dumbbell Hop Overs These rounds will go fast and you get a nice break in the middle. So push HARD in both sections! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 10 you end up doing 5 per side. For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell. If jumping is a little iffy for any reason, you can skip over with one leg at a time. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645418825638-HAP79MIBUXXBLBFLLRJV/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds Each Round is... In a 3 Minute Window Complete: 20 Dumbbell Deadlifts 12 Dumbbell Hang Squat Cleans Max Reps Burpee Box Jump Overs Rest 2 Min Between Rounds Goal: Shoot for 10+ burpee box jump overs per round. Pick a weight that you will need to break up but still can complete the reps in about 1:15-1:30. For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom! For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the stomach. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat. In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips. For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645418877817-F8A3YIUSMB9BKL4T1FAI/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 3 Rounds 60 Alternating Lunges (Unweighted) 30 Push Ups 30 Dumbbell Bent Over Rows Goal: Under 15 Min You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups and rows to something you could do at least 15 reps of when you are fresh. You'll probably break them up more than that later on! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side. For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your stomach. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the core tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645418962093-D7OCH8NQTUWKL5X39UPJ/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5- Rounds 1- min Bag - Hands Only 1- min Bag - Kicks Only 1- min Bag - Both 15- KB Swings 15- Goblet Squats 15- V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1645418931166-D0OXE9QS97TL2LMQKZUW/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 200- jump rope singles 2 min point fighting bag — 9-6-3 of — Thrusters V-ups 90 seconds rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644841406865-RNGA900ASJXPG8C9P0L3/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 800 Meter Run then 3 Rounds 40 Alternating Step Ups (Unweighted) 20 Pull Ups 10 Turkish Get Ups (5 per side) then 800 Meter Run Goal: Under 25 Min Not including the runs, each round should take 5-6 minutes. For the 800m run, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - do 2 min double/single unders or toe taps to a low target at the beginning of each round rather than the 800s at the beginning and end. For the step ups, alternate feet with each step (so a set of 40 will be 20 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up! For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to! Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin. Raise your left hand off the floor and come up into a lunge position. Stand up all the way. To complete the rep, retrace your steps back down until you are lying on your back. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644841481496-BTEB9VZB41J2Q8Q7NTRR/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 30 Dumbbell Squats 20 Dumbbell Push Press 30 Dumbbell Lungesters 20 Dumbbell Push Press 30 Dumbbell Squats Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters. For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Core tight. Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644841528584-0P0KONRAIRYLMP6D6VXI/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out AMRAP 12 Min (As Many Rounds and Reps as Possible in 12 Min) 1 Push Up + Tap + Tap 1 Jump OVER 2 Push Up + Tap + Tap 2 Jump OVER 3 Push Up + Tap + Tap 3 Jump OVER... Keep adding 1 rep per movement and get as far as possible in 12 Min! No weight needed today! Jump Over Height Suggestions: Men: 22-24" Women: 18-20" (You can jump over ANYTHING! A laundry basket, a bench, a PVC pipe on a chair - whatever!) Goal: Over 200 Reps - this is almost through the round of 14s Think about the pace you will be moving at in the round of 8. Try to start this one at that pace. This will help make sure you don't come too hot out of the gate! For the push up + taps I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand. If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps. For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, go with a heavy Russian kettlebell or DB swing. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644841594641-H91RJ2DAQRPPTUUBHDWK/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5- rounds 15 kB swings 10 jump overs 5 burpees 2 min Bag (Only Hands Continuous) 5 burpees 10 jump overs 15 kB swings :90 Sec Rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644841653339-RQHY7WGWV7TXB9D2TMW3/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 16 minute AMRAP (as many rounds as possible) 100- Jump Rope 5 Push Fake / Quick Reverse 5 Body Fake / Blitz 5 Kick Fake / Body-Helmet https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644197264474-FMQ4R4DGT3G0QCWV7HTD/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 10 Dumbbell Lungesters 6 Toes to Bar 9 Dumbbell Lungesters 6 Toes to Bar 8 Dumbbell Lungesters 6 Toes to Bar 7 Dumbbell Lungesters 6 Toes to Bar 6 Dumbbell Lungesters 6 Toes to Bar 5 Dumbbell Lungesters 6 Toes to Bar 4 Dumbbell Lungesters 6 Toes to Bar 3 Dumbbell Lungesters 6 Toes to Bar 2 Dumbbell Lungesters 6 Toes to Bar 1 Dumbbell Lungester Goal: Under 20 Min Choose a load you could do at least 10 lungesters if you needed to. But you may want to break up the first few round into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds. Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears! If you need to go lighter you could always do a single dumbbell held with both hands. Another option if you're unable to lunge right now is a step up with each leg followed by a thruster. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644197331692-07RLRTBLIF8G89Q5AMPN/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 3 Rounds Run 400 Meters 40 Alternating Single Arm Dumbbell Snatch 20 Burpee Pull Ups If you hit the run right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 40 in 3 sets or less. For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side. For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict or kipping pull up. You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644197362461-D5VOUWI96ZW512VBB9G0/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 10 Dumbbell Clean and Jerks 10 Box Jump Overs 10 Dumbbell Thrusters 10 Box Jump Overs Rest 1 Min Between Rounds Goal: Under 3:00 - Can you go under 2:00?? The goal is to be fast AND consistent! The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight. From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out. If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position. Make sure the heels are down and knees are out. Stand to finish! For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. If jumping is not happening, just do step up and overs. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644197391592-15QESC31W54SWL7BDY5Q/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 20 minute AMRAP (As Many Rounds As Possible) 15 Kb Swings 10 Push off / D-Side (knee on floor) 15 Goblet Squats 10 Side / Hook / D-Side 15 V-Ups No gloves needed today. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1644197526675-5ZDBY1PYO2RJ1YJXY837/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 6 Rounds -Each Round is a 3 minute AMRAP- (As many rounds as possible) 1 minute rest after each round 5 Burpee / Back Step / Quick Reverse 5 Three tuck jumps / Triple Side Kick 5 Wall Up / Body-Helmet 5 Side-Hook / Jump Back Kick https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1643599543263-GBFDHJK2Q72NB2GYE2C1/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 3 Rounds 30 Dumbbell Squats Run 400 Meters Rest 2 Min Between Rounds Goal: Under 3:30 Think of the squats as the "buy in" for the run. We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats?? For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top. For the 400m run, it should be all out, shoot for 2 minutes at the most. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1643599634173-4SP6VJ7S5HK3BGIQ0DBG/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 30 Kettlebell/Dumbbell Swings 15 Dumbbell Push Press 10 Toes to Bar / 15 V-Ups Goal: Under 15 Min This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one. This is plenty of time if the movements are not to broken up. Choose a load on the push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight. Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. If you don't have a pull up bar, sub with V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1643599665102-P79CBON2XX7OK6E91I82/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 12 Min EMOM (Every Min on Min for 12 Min) 6 Alternating Single Leg Deadlifts 4 Seated Box Jumps Goal: Solid and safe movement. Quality over quantity. Challenge yourself on the box. Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Don't rush the seated box jumps, make sure you reset into that seated position before every rep! For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and core tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to. Remember 6 reps = 3 on each leg. For the seated box jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen. In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up. Use the ARMS!! Throw arms and jump from that dead stop position! You will want to think of exploding UP and then pulling the knees up FAST!! The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep. Be careful! No bloody shins PLEASE!! If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1643599693560-A4E0J2N0MSKZ9F3Y4G91/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 18 Min AMRAP (As Many Rounds As Possible) 20 Lunges w/weight 15 Push Ups 10 V-Ups 5 Double Side / Spin Hook 5 Fake Skip / Q. Reverse 5 Any Touch & Go https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1643599721708-914ZWNYGAMYPLE6LP1ZH/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 100 Air Squats 50 Hand Release Push Ups 25 Fake / Any Hand 25 Any Double Kicks 25 Fake Kick / D-Side / Q. Reverse 50 Hand Release Push Ups 100 Air Squats https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642969458482-TWGSYGDW18G8Z9ECJ2QY/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 30 Dumbbell Hang Squat Cleans 30 Hand Release Push Ups 30 Dumbbell Thrusters 30 Hand Release Push Ups 30 Dumbbell Squats 30 Hand Release Push Ups Goal: 12-18 Min Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the core. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat. In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips. You can definitely partition this movement into a hang power clean then a dumbbell squat. A hand release push up is done laying with face, palms and toes facing down, keeping legs and back straight, palms come off the floor for a second, place them back down, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position. For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish l https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642969487950-FE9IGZDKNKW060ICYZ2N/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 16 Min AMRAP (As Many Rounds and Reps as Possible in 16 Min) Run 200 Meters 16 Box Jumps 16 KB Swings Goal: 4 - 7 Rounds Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! But, if jumping is not happening you can always do step ups. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642969505356-2VMZ3F216FMKKHUXQX42/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 10 Rounds 4 Devil Press 2 Lungester Goal: 8 - 13 Min Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time! A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. Another option would be to do a burpee then a kettlebell/dumbbell swing. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep! Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side. AND THEN Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears. If your dumbbells are too heavy, you can use one held with both hands in front of your collarbone like a bowtie. If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642969526243-9XD4WL46V5FM0EY2RL0G/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4- rounds 200- jump rope singles 2 min point fighting bag — 9-6-3 of — Thrusters V-ups 90 seconds rest https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642969550358-VI6RQ9OLT3GKCKW6SQ2T/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5- Rounds 1- min Bag - Hands Only 1- min Bag - Kicks Only 1- min Bag - Both 15- KB Swings 15- Goblet Squats 15- V-Ups https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638296590542-17MXOLN92MMO38MSWV20/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 15 Min AMRAP (As Many Rounds and Reps as Possible in 15 Min) Run 200 Meters 20 Alternating Single Arm Dumbbell Snatch 10 Push Up + Pull Across Goal: 5 - 7 Rounds The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across! For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side. For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the core tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep. Go to the knees for the push up if you need to. Switch to push up + taps if you are unable to maintain a plank for the pull across. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638296609088-TTUY525RY38WRA9QF9TZ/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 20 Dumbbell Step Up Overs 20 Supine Rows 20 Dumbbell Step Up Overs 20 Alternating Single Arm Dumbbell Press Rest 2 Min Between Rounds Goal: 20-25 Min The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. Choose a weight that you can complete the step up overs and presses in 1-3 sets. For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Choose a height that you are comfortable stepping up AND down. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. Nothing to step on at all? Sub lunges! Feel free to lower the weight all of the way down to nothing if you need to! For the supine row, keep your core tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep. If you don't have a bar/rings to pull up to, switch to bent over rows. Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638296625760-EUZALL9L7NGOKQ99WJPX/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 10 Rounds: 10 Dumbbell Deadlifts 5 Dumbbell Hang Squat Cleans Go Unbroken and Rest 20 Seconds Between EVERY Round. Goal: Challenge yourself. On the deadlifts you only need to touch one head of the dumbbell. Do not get sloppy and let your back round. Keep you chest up, core tight and back flat. Drive through your heels to stand each time. Keep your chest up and butt back as you lower back to the floor. For the cleans, you will take them from the hang position, so you will be standing all the way up with the dumbbells and initiate the clean with just a slight dip. Pull yourself under into a full squat. Try to get those dumbbells on your shoulders and keep your chest up as you stand! After you perform the 10 + 5 - rest 20 seconds before you start the next round. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638296640718-LTOWXRF6MWUF4L3B2XAV/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 10-1 Double Fake / Any Hand Technique Double Side / Back Hop / Q. Reverse Burpees https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1638296661537-55ZHVGHIPWGKSPMAANXG/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 2 Min - Bag Work 10 Goblet Squats 8 Presses 6 Thrusters -No Rest!! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1641760266473-A47PXROPK5OFTRJK8R92/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 10 Dumbbell Thrusters 15 Burpee Box Jump 20 V-ups Rest 1 Min Between Rounds Goal: Under 4 Min For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears. Modify to Front Squats without the overhead press. For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box. Make sure when you jump and when you land that the knees do not cave in! I recommend stepping back down off the box rather than jumping. Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up. Modify V-Ups with regular sit-ups. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1641760301151-J5J6IRZ9I1OR4YU6OKAR/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 10 Min AMRAP (As Many Round and Reps as Possible in 10 Min) 10 Hang Clean & Jerks 12 Weighted Sit Ups Goal: 6 Rounds + For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, core tight. From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. Core tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep. You can do anything you want with your feet in the sit ups. What I’m looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. If weighted situps aren't happening do regular situps without the weight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1641760331917-UI8Q49RB3IEP35TDY5JU/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 8 Rounds 30 Double Unders / or 60 Singles 12 Alternating Farmer Lunges 8 DB Strict Press Goal: Under 15 Min I’m are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset! For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms! For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 40 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders. The dumbbells will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. On the strict presses, weight will start on your shoulders. Keep your legs straight , drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1641760366605-M9SPME98NXM2CBGN6SU1/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 50’s Presses Fake / Any Hand Technique Squats w/weight Side - Hook/Round Kick V-Ups You can divide the work as you see fit. As long as you finish 50 reps of each exercise. My rep scheme was 15-15-10-10. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1641760392764-6B8GEUO6R1IF2BFO24EE/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 5 Rounds 10 Thrusters 20 Lunges w/weight 7 Fake / Blitz 7 Fake / Body Helmet 1 Min Rest Between Rounds https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642361959433-QVWOZQQWEKAKNRL1UG4V/Monday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out Every 2 Min - for 20 minutes Run 200 Meters 8 Burpees 10 Box Jumps The way this works is when the clock starts you have 2 min to complete a 200 meter run, 8 burpees, 16 Air Squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you complete 10 rounds. The run should take less than a minute, so shorten the distance if needed. If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option. Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop. For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER! I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642362003020-W0VA82QE6WM7LJ5WVOQQ/Tuesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 7 Rounds 8 Dumbbell Power Cleans 8 Push Press Run 200m DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep." For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642362043753-AJ2TQMU8KHX5SVYZDNMS/Wednesday+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 4 Rounds 30 KB/DB Swing 30 Push Up 200m Run Goal: 13-18 Min Each round should take 3:15-4:30. Choose a push up variation you can complete 30 reps in at most 4 sets or in 1:30 or less. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! If you are newer to this movement, or if it feels more comfortable, just swing to about eye level. For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. To maintain these good positions throughout, you may need to go from the knees or elevate your hands. https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642534629179-PBISBIQ7DKJ1H8TS5URW/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 20 Min AMRAP 15 Swings 10 Push Off D-Sides (Knee On Floor) 15 Goblet Squats 10 Side Kick-Hook Kick / D-Side https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1642534657536-GBQFOQFT8JD49HTIT9T3/Karate+WOD.jpeg 2022 Jan-June Elite Workouts - Make it stand out 7 Rounds 10 Burpees 10 Jump Overs 10 Double Side Kicks / D-Sides 10 V-Ups https://www.bearskarate.com/karate-with-me-parent-class daily 0.75 2024-12-04 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/83d43046-f2bc-4ebb-af97-d7c2af7c176d/Green+%26+Gold+Elegant+Christmas+Party+Invitation+%28Portrait%29.PNG BKI Christmas Party / Reserve Your Spot https://www.bearskarate.com/bki-apparel daily 0.75 2020-10-16 https://www.bearskarate.com/bki-apparel/white-bki-student-uniform-w-elastic-waist-pants monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592884671612-P7W5Z6J0QH5JDKJUBS4J/C25B0491-BCEF-4ECD-ABE2-7548852189A6_1_201_a.jpeg Apparel - White BKI Student Uniform w/ Elastic Waist Pants https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592885048866-UUYZW920SENQ66K0BD4W/ED9E06B8-26D8-45F1-85B7-9C47FE8B641E.jpeg Apparel - White BKI Student Uniform w/ Elastic Waist Pants https://www.bearskarate.com/bki-apparel/black-bki-student-uniform-w-elastic-waist-pants monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592884387440-DPQ3WYTRJ19F2K8WWBEQ/09FCD728-31E4-4300-977E-6C6DBBF227FC_1_201_a.jpeg Apparel - Black BKI Student Uniform w/ Elastic Waist Pants https://images.squarespace-cdn.com/content/v1/58d54a7d86e6c0892609501f/1592885066297-NJLW14CDOKZDYWJ7ON1T/ED9E06B8-26D8-45F1-85B7-9C47FE8B641E.jpeg Apparel - Black BKI Student Uniform w/ Elastic Waist Pants