Month: July 2014

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 One Arm Dumbbell Strict Press 45/30lbs
15 Goblet Squats 45/30lbs

Workout notes:  Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine ring rows or a band.  The strict press can be broken up any way that you like. Alternating, 5/5 or even 10 per round, alternating arms with each round.   Use the same dumbbell for the strict press and goblet squat!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Limited hours today! We will be running classes at 5:45AM, 8:00AM and 9:30AM. Come in early to get your workout in and enjoy the 4th![/creativ_alertbox]

WOD

2 Rounds for Time

1 Mile Run
30 Cleans 135/95lbs

Workout notes:  

This is a longer workout than usual with a higher volume of cleans than you might normally see. Pace yourself through this workout and scale the weight appropriately so you can complete all the work.  If you are newer to classes and 1 round looks like plenty of work, scale back to 1 round rather than 2. Otherwise, go for it! Go big and enjoy some BBQ and fireworks tonight!

Strength

EMOM for 10 Minutes

3 Push Press

Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

WOD

5 Rounds for time

10 Toes-To-Bar
20 Wall Ball Shots 20/14lbs 10/9′
30 Double Unders

Workout notes: Each movement can be scaled independently as well as the total volume.  Consider performing only 3 rounds if you are new and the total number of reps is outside of your experience.   Toes-To-Bar can be scaled to kipping knee tucks or sit-ups. Unfortunately there is no easy scaling option for double unders.  You can perform 3:1 single unders  but they don’t have quite the same conditioning effect as double unders. A better option would be to cut the number down to 15,10 or even 5 double unders.  You may spend a lot of time on the movement but that is the only way to learn it!

Strength
Back Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep back squat and perform 4 sets of 3 reps with the same weight across all of the sets.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement. If maintaining your posture and form is giving you trouble keep the load light focus on learning the movement.

WOD

3 Rounds For Time
400M Run
21 Box Jump 24/20″
12 Push-Ups with feet on the box 24/20″

Workout Notes:  A big part of this workout is the run! Focus on keeping your feet moving fast and try not to use the run as “recovery”.   The box jump can be scaled by height or to step ups and if you are hitting the run hard that could be a good choice.  If you have strong push-ups go “Rx’d” and put your feet on the box. The push-up standard is the same as with any other type up push-up.  Your body should be plank and your chest needs to hit the deck.  If you are not ready to perform push-ups with your feet on the box this is a good opportunity to “scale up”.  The total rep count is fairly low so consider trying to do the push ups with a rigid torso and maintaining plank even if you have to do them in small sets.