Month: November 2015

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Remember to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball Shots 20/14lbs to 10/9′ target

Workout notes: Getting through the Wall Ball Shots quickly will save some time for most people but attempting to increase the speed of your burpee will bring the biggest benefit and be very rewarding.  The hardest method happens to be the fastest.  Perform a plyometric push-up and snap the legs up before bounding onto the plate.  You will most likely find this method to be very difficult but you will get a great workout.  This workout is a repeat from December 10, 2014!

Skill

6 x 1 Accumulate 15 seconds in an L-Sit*

* resting at least 1 minute between efforts, efforts do NOT need to be unbroken

Today we are working the L-sit during our skill work.  The movement is one that is highly scaleable.  Beginners should start working on an L-sit the floor placing the hands as far forward as possible to hold for 15 seconds.  As you become better at the movement you can hold perform an L-sit hang by hanging from pull-up bar or rings, L-sit on Parallettes, L-sit in ring support,  L-sit on floor support (only your hands touch the ground) or any other difficultly level you can think of.  If you are not sure what your capabilities are  start at the easiest point you  can achieve for sure and increase your difficulty from there.  If you find that you cannot achieve 15 seconds with a certain method stay with that method for the rest of your sets.

WOD

Tabata Toes-To-Bar
1 Minute Rest
Tabata Snatch 75/55 lb
1 Minute Rest
Tabata Toes-To-Bar
1 Minute Rest
Tabata Snatch 75/55 lb

Workout notes: The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.

Skill

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

for time

10-1
Front Squat 135/95 lb
1-10
Push-Up

Workout notes: For this workout the rep scheme will be a little tricky.  For each round you are performing 11 reps. When you have reached the halfway point you will have completed most of the squats and have a lot of push-ups remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.

Skill

EMOM for 10 Minutes

[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Super Man Hold

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and superman hold, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  The arch holds are very accessible so most of us should try to hold the position for as long as possible.

WOD

5 Rounds with 1 Minute on each station

Two arm Weighted Step Ups 45/30 lb 24/20″
Sit-Ups
Double Unders

Workout notes: This workout will be scored “Fight Gone Bad” style. Count your total reps over all of the stations to come up with one total score.  In this workout we start with the most difficult movement and and progress to “easier” movements.  Your highest rep count will most likely come from the double unders but that doesn’t mean you should game the workout by not workout hard on the dumbbells or sit-ups.  Work at a challenging pace through those first two movements and push yourself to keep a hard pace during the double unders