Month: September 2016

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 Deadlifts 225/155 lb
15 Bar Facing Burpees

Workout notes: Today’s workout is longer and falls into the oxidative metabolic pathway but we have strict pull-ups and deadlifts that will be performed with a strong effort for most athletes.  Those movements will inevitably slow down the feel of this workout.  Concentrate on your mechanics with the deadlifts and pull-ups and push the pace with the burpees.

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in add some work on very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

AMRAP in 8 Minutes
Push-Ups
EMOM perform 20 Double Unders

Workout notes: For this workout your score will be the total number of push-ups you perform in 8 minutes.  It’s a good idea to keep the set sizes small early on and try to manage sustainable sets even though you are treating this workout as an AMRAP.  To Rx this workout perform 20 double unders at the start of every minute.  Scale your double unders first by choosing a smaller set size like 10 or 5 reps or even 1 rep!.

Skill 

EMOM for 10 Minutes
[Odd]:30 Seconds L-Sit on Parallettes  or Seated Leg Raise
[Even]:30 Seconds Alternating Pistols or High Box Step ups

Most of us will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible.  If 30 seconds is beyond a max set break up the time into small chunks.  Pistols require a great deal of mobility and strength so if they are not happening today work the movement on a high box that gets you hip crease below parallel.

WOD

Tabata Toe-To-Bar
1 Minute Rest
Tabata Wall Ball Shots 20/14 lb
1 Minute Rest
Tabata Kettlebell Swing 32/24 kg

Workout notes: For today’s workout we will use the Tabata interval to time our workout. The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.  Tabata scoring is usually scored by your lowest round for any movement but today we’ll score this workout for max reps. We are adding a minute of rest between tabatas so go hard in each movement.

Strength 

Deadlift
3-3-3-3-3

Work up to a strong effort set of  three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

Metcon 

AMRAP in 15 Minutes
200M Run
60 Seconds rest

Workout notes: For this workout your score will be the total number of rounds you complete while forcing yourself to hold 60 seconds rest for every run.  The only exception to that rule is if you have enough time to complete another round in the last minute of the workout by cutting the 60 seconds rest then do so rather if you feel you are capable.  If you can, keep track of your split times for each 200M and use the first couple of rounds as tests so you can perform negative splits.  Each 200m run should be strong effort but you want to run at a pace you can hold for several rounds so don’t perform an all out sprint during the first few rounds.

Skill

EMOM for 10 Minutes
Straight set of strict handstand push-ups

Two weeks ago we worked on kipping hspu. This week we’re specifically targeting the movement in it’s strict form.  Strict hspu are more difficult so scale if you need to but keep the stimulus intact.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.

WOD

AMRAP in 6 Minutes
1 Power Clean 185/135 lb
1 Squat Clean 185/135 lb

Workout notes: Our skill work was a gymnastics movement and our metcon for the day is entirely a weightlifting movement.  Your score will be the total number of rounds you complete plus an additional power clean should get one. The suggested load is a little heavier than what you might see in a light weight metcon.  We’re looking for a weight that might be slightly above 60% of your 1RM but not so much that you are working with a max effort weight or a weight that you can not catch above parallel.  Most athletes will find the squat clean to be more difficult than the power clean in this scenario so make sure you can perform both lifts proficiently at the weight you choose.

Skill

EMOM for 10 Minutes

1 Split Jerk

Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are technically sound.   Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.  Our WOD today is shoulder intensive as well so consider you total volume today when you are practicing the split jerk.

WOD

AMRAP in 8 Minutes
Pull-Ups
5 Burpees EMOM

Workout notes: This workout will be scored by the number of pull-ups you complete in 8 minutes.  You will start with 5 burpees and perform 5 every minute thereafter. If you are new to pull-ups scale by performing jumping pull-ups or ring rows.  Kipping is okay but protect yourself and remain mindful of your hands. Switch to strict pull-ups if you feel a tear coming on!

WOD

5 Rounds for time

30 Sit-Ups
20 Broad Jumps 6′
100M Uneven Farmer Carry

Workout notes: Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a distance for each jump.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind and clear a mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter. The 100M farmer carry will be out the back door to northern most wall and back to the gym.

WOD

AMRAP in 20 Minutes
3-5-7-9…
Squat snatch 135/95 lb

200M Run after every round

Workout notes:  This workout follows the same format as our workout last Saturday.  We have a difficult weightlifting movement with an ascending rep scheme. Last week we recommended heavy squat cleans.  The clean is more of a strength and power movement and the snatch is more of a finesse movement. It usually requires more attention to technique. If you are new to the lift make sure you have the mobility required to reach a full depth squat.  If that isn’t happening today switch to a power snatch or clean. The suggested load is probably very heavy if you are new to the lift so be conservative and work on moving through each rep efficiently.

Skill

10×1 Lunge Kick to Freestanding handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD 

10 Rounds for time

30 seconds of Two Arm Dumbbell Thrusters 45/30 lb
30 seconds of rest
30 seconds of Double Unders
30 seconds of rest

Workout notes: Partner up for this workout and agree on what weight you will use for the thrusters. Remember that when you use dumbbells the difficulty level is much higher than the same load would be with a barbell so be conservative and focus on appropriate mechanics during the workout.   Each bout of work is fairly short so treat each movement as a sprint and try to achieve as many reps as possible at both stations. We have two weighted movements so shoot for set sizes and weights you can maintain a steady effort.  Your score will be your total number of reps completed. If you have double unders you can obviously game the workout by going easy on the thruster interval but that is not the intent of this workout. Go hard at both stations.