Month: June 2018

Skill

Back Squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 10 Minutes
10 Box jumps 24/20″
100M Run

Workout notes

Today we have a simple couplet in the 10 minute time domain.  Choose a box that you are able to safely jump to and make sure to guarantee each jump as you get tired.  Focus on landing softly on your box with an upright chest and your weight in your heels.  Do your best to recover on each run so you can get right back to the box jumps as you make your way back into the gym.  Scale the box jump by height first rather than stepping up to a higher box.

Skill

1 Round of tabata alternating between
Hollow hold
Arch hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing exactly one round of tabata so our skill work will be four minutes long.   Alternating movements every round will give you four opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

EMOM for 21 Minutes
[1’s] 10 Seconds of air assault for calories
[2’s] 20 Seconds of burpees
[3’s] 30 Seconds of power snatches 75/55 lb

Workout notes

This interval workout has you on each station seven times.  Score this workout like you would score the workout “Fight Gone Bad”.  Even though this is a longer, twenty-one minute workout do your best to practice high intensity throughout all rounds.  Each station has a prescribed amount of rest within each minute so there is no rest between rounds.  For larger groups we’ll form groups of three and share equipment. Follow the same order regardless of which station you start on.

Skill

EMOM for 10 Minutes
Hang squat clean + Squat clean (no TnG)

Today’s skill work is a barbell complex that starts with the more difficult of the two movements. Deadlift the bar to full extension then lower the bar to above your knees and clean the bar to the shoulders passing through a full squat.  Follow that with a clean from the floor, again passing through a full squat. Try to get both lifts in within about 20 seconds so that you are following the hang clean rather quickly.  This is positional work so we want to practice hitting the same positions in both lifts but the short rest between the hang clean and clean from the floor should allow you to test a load that is a bit heavier than you might use in a workout.

WOD

AMRAP in 10 minutes
15 Sit-ups with medicine ball 20/14 lb
10 overhead walking lunge steps w/ a plate 45/35 lb
5 push-ups with feet elevated on plate

Workout notes

Today’s workout is a time priority triplet with three movements we see often in larger rep schemes. Today the set sizes are small but we’re adding a twist to each movement.  Use a medicine ball with your sit-ups touching the ball to the floor behind your head and between your feet. Use a plate for the lunge steps and keep it locked out overhead.  If you have difficulty with overhead mobility scale by holding the plate at your chest or by performing the lunges without any weight.  Use the same plate to elevate your feet slightly during the push-ups. That should increase the difficulty of the push-up slightly and reinforce good body mechanics.

Skill

EMOM for 10 Minutes

[odd] Kipping Toe-To-Bar
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and double unders.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round.

WOD

for time

21-18-15-12-9-6-3

Alternating dumbbell snatch 50/35 lb
Goblet squat 50/35 lb

Workout notes

Today’s workout features the dumbbell! Your score will be the total time it takes for you to complete eighty-four reps of both movements.  Choose one dumbbell to use for both movements.  Most likely you will want to choose your weight based on the snatch. Use a weight that lets you complete a large number of reps consecutively. You can perform touch and go reps or single reps but you’ll want to be able to quickly cycle through each set.  The same goes for the squats.  Use a weight light enough that you could complete each round in 2-3 sets at most.

WOD

for time
50 Burpees
75 Medicine ball cleans 20/14 lb
1000M Run

Workout notes

Today’s workout is in the format of a chipper.  You’ll have one set of each movement and your score will be the total time it takes to complete all three tasks.   Start out on the burpees at a pace you believe you can maintain for all fifty reps. For most of us, it won’t make sense to sprint the burpees. Be conservative so you can knock out the medicine ball cleans continuously for all seventy-five reps and then set out on the run with high intensity.

WOD

AMRAP in 30 Minutes

30 Weighted step ups with empty barbell 45/35 lb 24/20″
200 M Run
100M Uneven farmer carry

Workout notes

Today’s workout is a long one!  You’ll have thirty minutes to complete as many rounds and reps as possible of two carrying movements and a short run.  The step ups and carries are difficult but will primarily test your strength. That should give you the opportunity to push the running, but pace yourself so you have enough energy to push for the whole 30 minutes.

Skill

EMOM for 10 Minutes
2 Squat snatches

For today’s skill work we are working on snatch doubles.  Do your best to drop into as deep of a squat as possible for each repetition.  Mobility might be the limiting factor with how deep your squat is.  Test your limits but remember to go only as deep into the squat as your range of motion allows you.  These reps do not need to be performed as touch and go but do follow yourself within a few seconds if you are performing singles and use most of each minute for rest.

WOD

AMRAP in 7 Minutes
10 Wall ball shot 20/14 lb 10/9′
5 Push-ups

Workout notes

The total rep count is low in each round but combining push-ups with wall ball shots will be similar to a “hero” style workout where both movements have a similar stimulus.  Be prepared for the push-ups to feel a little harder than normal even though we’re only tackling five per round. For your wall ball weight and target use a benchmark with which you can do ten unbroken easily when fresh!

Skill

3 Rounds of
1 Minute V-Ups
1 Minute Arch Hold
1 Minute Plank Hold
1 Minute Rest

We’re serving a tasty dish of mixed core work today. You’ll have three attempts at each movement.  There is one minute allocated for work at each station and we’ll start with the most difficult movement and progress to the easier movements before getting a minute rest to recover. Do your best to work continuously at each station for the full minute.

WOD

3 Rounds for time
10 Clean & Jerks 185/135 lb
400M Run

Workout notes

Today’s workout is a three round couplet with a moderately weighted barbell movement and a short run.  Use a load that is somewhere in the 60% range of your 1RM but a bit higher than what you might use in a metcon where you saw 135/95 as the benchmark.  For most of us the best strategy will be to perform single repetitions in quick succession  so you can push the pace on the run.

SKILL

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 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. Practice maintaining your posture as you progress through each set and as you increase in weight. Your heaviest lift should look just like your lightest!

WOD

for time
10-1
Kettlebell Swings 32/24 kg
1-10
Box Jumps 24/20″

Workout notes

Today’s workout is a task priority couplet with a total of fifty-five reps of each movement.  We’ll start with higher reps of kettlebell swings and descend in reps every round. The box jumps will start with a single rep and ascend in each round.  You will complete eleven reps every round starting with ten swings and one box jump and finishing with one swing and ten box jumps.  This rep scheme will be a challenge as you will complete half of the swings in the first three rounds and half of the box jumps in the last three rounds. For that reason remember to pace yourself early so you can leave something in the tank for the box jump sprint in the last few rounds!

Skill

EMOM for 10 Minutes
[odd] Max set of kipping pull-ups or straight set kipping swings
[even] 30 seconds of alternating pistols or one leg step ups

We have two difficult skills on the menu today. You will have five opportunities to practice kipping swings/pull-ups and one legged squats.  If you already have the kipping skill mastered use this opportunity to attempt larger sets of pull-ups.  Use the first two rounds to build to a large number and try an all out set in one of the middle rounds.  Remember that “Max set” doesn’t mean you should go to failure! Test your skill level but stay under control and keep yourself safe!  On the even minutes work on some one legged squats.  The movement requires good mobility combined with unilateral strength. Most of us will be unfamiliar with the movement so scaling may be necessary.  Use a box to perform one legged step ups or if you are close try holding onto the rig for assistance.

WOD

Two rounds of Tabata alternating between
Two arm dumbbell Thrusters 50/35 lb
Burpees

Workout notes

We’ll be using the Tabata timer today for a total of 8 minutes.  You have 16 rounds to complete 20 seconds of work followed by 10 seconds rest.  We’ll alternate between both movements with no rest between stations. This workout will be scored by total reps accumalated across all 16 rounds so count every rep and you will end up with one large number in the end of the workout.