Select Page

EMOM Homework 6/4/15

Warm Up:

200 meter run

400 meter run

200 meter run

Time yourself – rest 1:1

 

Set the clock for 59 or 60 minutes

Every other minute on the minute, you will be working on a higher skilled move for Max Effort (ME).

Even minutes = work

Odd minutes = rest

Do whatever progression you are currently at (Examples are given below)

Print this out and write down your times for the runs and the reps you get for each of the rounds below!

 

Minute

0. ME Pull-Ups
1. Rest
2. ME Pull-Ups
3. Rest
4. ME Pull-Ups
5. Rest
6. ME Pull-Ups
7. Rest
8. ME Pull-Ups
9. Rest
10. ME Double Unders
11. Rest
12. ME Double Unders
13. Rest
14. ME Double Unders
15. Rest
16. ME Double Unders
17. Rest
18. ME Double Unders
19. Rest
20. ME Handstand Push-Ups
21. Rest
22. ME Handstand Push-Ups
23. Rest
24. ME Handstand Push-Ups
25. Rest
26. ME Handstand Push-Ups
27. Rest
28. ME Handstand Push-Ups
29. Rest
30. ME Pistols
31. Rest
32. ME Pistols
33. Rest
34. ME Pistols
35. Rest
36. ME Pistols
37. Rest
38. ME Pistols
39. Rest
40. ME Dips
41. Rest
42. ME Dips
43. Rest
44. ME Dips
45. Rest
46. ME Dips
47. Rest
48. ME Dips
49. Rest
50. ME Toe-2-Bar
51. Rest
52. ME Toe-2-Bar
53. Rest
54. ME Toe-2-Bar
55. Rest
56. ME Toe-2-Bar
57. Rest
58. ME Toe-2-Bar
59. Rest

 

Finisher:

200 meter run

400 meter run

200 meter run

Match or beat your warm up times – rest 1:1

 

  • Pull-Ups – no bands, create your own bar/height to attain each time
    • Pick your own progression
      • Examples include: holds, negatives, jumping, kipping, butterfly, strict, L-Sit
  • Double Unders
    • EVERYONE PRACTICES DOUBLES, NO SINGLES
  • Handstand Push-Ups
    • Pick your own progression
      • Examples include: holds, 2 ab mats, 1 ab mat, kippingm strict
  • Pistols
    • Pick your own progression
      • Examples include: heel on 10lb plate, heel on 5lb plate, heel on 2.5lb plate, nothing under heel
      • Get to the spot right before you lose balance and pop up
      • Each minute, try and get slightly lower than the previous one
  • Dips
    • Pick your own progression
      • Example include: dips on boxes, holds on the dip bar, bar dips, ring dips
  • Toe-2-Bar – create your own bar/height to attain each time
    • Get your body in that kipping motion behind the bar

EMOM Homework

Choose any three days to do these. Log your scores into Wodify on Day 1 and update them on Day 3 retest day

 

Day 1:

Testing

1 set max effort pullups (unbroken…once you drop, the set is over)

1 set max effort ring dips (unbroken…once you drop, the set is over)

1 set max effort pushups (unbroken…once you break, the set is over)

1 set max effort T2B (unbroken…once you drop, the set is over)

1 set max effort abmat situps (unbroken and fast…once you break or slow, the set is over)

1 set max effort double unders (you can have 3 attempts at this)

*these can be done in any order

*you can have 3 attempts for the double unders, but the pullups, ring dips, pushups, t2b, and abmat situps will just be 1 first attempt, so make sure you’re warmed up and ready

 

Day 2:

Whatever number you got for each movement, do 5 sets of 50%

For example, if your max effort set of pullups was 10, do 5 sets of 5.

 

Day 3:

RETEST

1 set max effort pullups (unbroken…once you drop, the set is over)

1 set max effort ring dips (unbroken…once you drop, the set is over)

1 set max effort pushups (unbroken…once you break, the set is over)

1 set max effort T2B (unbroken…once you drop, the set is over)

1 set max effort abmat situps (unbroken and fast…once you break or slow, the set is over)

1 set max effort double unders (you can have 3 attempts at this)

*go through these in the same order as you did on day 1

 

For the pullups and t2b…if you do not have these yet, do what we do in class…create your own bar/point that you attempt to hit each time. Try to work on getting the movement patterns down.

For the ring dips…if you do not have these yet, jump on the rings and do an isometric hold at the top of the dip position for max effort time in seconds. Try to work on getting comfortable with the unstable position.

For the double unders…if you do not have these yet, or you get only a very small amount on day 1, for day 2, you will reattempt a version of the flight simulator wod (5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 unbroken sets). You will choose a reasonable number. For example, you may want to do 1, 2, 3, 4, 5, 4, 3, 2, 1 or 3, 6, 9, 12, 15, 12, 9, 6, 3. Try and work on stringing them together.

 

LOG YOUR RESULTS ON DAY 1 and DAY 3!!!

 

Love, Coach Smalls 🙂

EMOM Open Prep Homework

There have been about 16 different movements featured in Open workouts to date (depending on how you count them). Nine movements have appeared in all four Opens:

  1. Burpees
  2. Doubles unders
  3. Toes-to-bar
  4. Box jumps
  5. Chest-to-bar pull-ups
  6. Muscle-ups
  7. Wall balls
  8. Thrusters
  9. Snatches

Deadlifts, cleans, and shoulder-to-overhead (including push press and jerk) have all appeared in 3/4 of the Opens. Overhead squats have shown up in 2/4. Push-ups, squat cleans, and row for calories have each been included only once. The row was the only new movement seen last year. In 2012 and 2013 there were no new movements (unless you include switching from push press to shoulder-to-overhead).

 

Warm-Up: Tabata Wall Balls (4 minutes, 8 rounds, 20 seconds on, 10 seconds off)

 

Strength: Double Death By Thrusters

Minute 1 – 1 Thruster

Minute 2 – 2 Thrusters

Minute 3 – 3 Thrusters

And so on until you can’t complete the designated number of thrusters in that minute

Once you complete this, rest for 2 minutes and then complete it again….but this time, aim for one more full round. For example, if you made it through minute 7 the first go round, aim for completion of minute 8 in this second trial. I’ll recommend doing this with 95/65. If you are doing scaled, reduce weight to what you are comfortable with, such as 75/55.

 

20 min EMOM Skill Work

Even: Double Unders if you don’t have them. If you have your double unders pretty good (Dawn, Ian, and anyone else who is set on these), then do handstand pushup practice (30 seconds of work, 30 seconds of rest)

Odd: Chest to bar pull-ups if you have regular pull-ups. If you don’t have regular pull-ups and you normally do ring rows, step it up and work on regular pull-ups today (30 seconds of work, 30 seconds of rest)

No set numbers. These are just for increased practice and exposure and also to reduce your fear of doing them in a WOD.

HAVE FUN EMOMers!!!!!!

Thanksgiving EMOM Homework

Get on the rings or on the bar and accumulate 5 minutes (300 seconds) total for an L-Sit hold.

 

Start the timer, and let it run until completion. For example, if you can hold it for 30 seconds, and then rest 30, hold it for 10, rest 20, hold it for 10, you will be at 50 seconds total. So in other words, this will take you longer than 5 minutes to complete. You are adding up the seconds/time you are able to be in the correct L-sit position until your total time adds up to 5 minutes. Note your total time on WODIFY.

 

Rx: on the rings

Modified: on the pull up bar or paralettes

 

Horton-Lsit

EMOM Homework

Follow whichever program fits you best. The first is for people who have 8 or more strict pull-ups in a row. The second is for people who have between 4-7 strict pull-ups in a row. The third is for people who have less that 3 or less strict pull-ups in a row. There is a brief description of each of the movements at the bottom. It is set up for MWF, but if you need to do different days, that is fine. Just choose three non-consecutive days. Record your results! Good luck and have fun!

 

If you have 8 or more strict pull-ups in a row, here is your homework

Monday

Set 1: Unweighted working set – max rep strict pull-ups (minus 2)

Set 2: Weighted working set – pick a weight that you can complete 8 weighted reps

Set 3: Weighted working set – pick a weight that you can complete 8 weighted reps

Set 4: Weighted working set – pick a weight that you can complete 8 weighted reps

Set 5: Unweighted cool-down set – max rep strict pull-ups

*Try to increase weight each set

 

Wednesday

Set 1: Unweighted working set – max rep strict pull-ups (minus 2)

Set 2: Weighted working set – add 5 pounds from heaviest set from day 1 for max reps

Set 3: Weighted working set – add another 5 pounds for max reps

Set 4: Weighted working set – add another 5 pounds for max reps

Set 5: Unweighted cool-down set – max rep strict pull-ups (at least 1 more than day 1)

 

Friday

Set 1: Unweighted working set – max rep strict pull-ups (minus 2)

Set 2: Weighted working set – pick a weight that you can complete 8 weighted reps

Set 3: Weighted working set – pick a weight that you can complete 6 weighted reps

Set 4: Weighted working set – pick a weight that you can complete 4 weighted reps

Set 5: Unweighted cool-down set – max rep strict pull-ups (at least 1 more than day 2)

Rest exactly 90 seconds between sets

Re-test your max rep strict pull-ups the following week

 

 

If you have at 4-7 strict pull-ups in a row, here is your homework

Monday

4xME strict pull ups (complete one set of max effort, then drop off the bar, shake out your hands, rest for 30 seconds, and then complete 2 more unbroken reps – that is 1 set, you will do 4 of these)

 

Wednesday

Find your 1RM strict pull-up

 

Friday

Set 1: Unweighted working set – max rep strict pull-ups (minus 2)

Set 2: Weighted working set – pick a weight that you can complete 6 weighted reps

Set 3: Weighted working set – pick a weight that you can complete 4 weighted reps

Set 4: Weighted working set – pick a weight that you can complete 2 weighted reps

Set 5: Unweighted cool-down set – max rep strict pull-ups

Rest exactly 90 seconds between sets

Re-test your max rep strict pull-ups the following week

 

 

If you have 3 or less strict pull-ups in a row, here is your homework

Monday

Flexed Arm Hang 4×10 seconds

Negative Pull-ups 4×2 (hold chin above the bar for 2 seconds, then lower to full extension for a 6 second count)

Partner Assisted Pull-ups 4×4

 

Wednesday

Flexed Arm Hang 4×20 seconds

Negative Pull-ups 4×3 (hold chin above the bar for 2 seconds, then lower to full extension for a 6 second count)

Partner Assisted Pull-ups 4×6

 

Friday

Flexed Arm Hang 4×30 seconds

Negative Pull-ups 4×4 (hold chin above the bar for 2 seconds, then lower to full extension for a 6 second count)

Partner Assisted Pull-ups 4×8

Rest exactly 60 seconds between sets

Re-test your max rep strict pull-ups the following week

 

 

The Exercises

  1. Pull-up: Using a pronated grip, start with the arms extended and pull yourself up so your chin is above the bar.
  2. Compared to the chin-up, pull-ups place more emphasis on the rear delts, mid back, brachialis, and brachioradialis. It’s generally considered harder than a chin-up.
  3. Chin-up: Using a supinated grip, start with the arms extended and pull yourself up so your chin is above the bar.
  4. Compared to the pull-up, chin-ups place more emphasis on the lats and the biceps. It’s generally considered easier than the pull-up.
  5. Flexed-Arm Hang: Get your chin above the bar and hold that position for a set time. The grip is normally supinated but can be pronated.
  6. Negatives: Get your chin above the bar and then lower yourself back down until your arms are straight, attempting to keep control of your body at all times. Generally, negatives are 6-10 seconds in length.
  7. Partner Assisted Pull-ups: Cross your legs and have your partner hold your feet pressed up against his upper thigh. He’s not lifting you, he’s keeping his hands stable. You press against him (perform a leg extension) to push yourself up; thus you can regulate how much help you need. The more tired you are, the more you push.