Month: September 2018

Skill

EMOM for 10 Minutes
Power clean + Hang power clean

Our skill work today is a two position clean. First power clean the bar from the floor then reset your hook grip and lower the bar to the hang just above the knees. From there power clean the bar again and finish up by receiving the bar in the power position for a second time. Remember that this is positional work and we’re not looking to max or miss any lifts.  Use a moderate weight but remember that a complex like this will increase the difficulty of each movement in relation to just performing a single repetition.

WOD

AMRAP in 10 Minutes

5 Burpees
10 Barbell front rack walking lunge steps 45/35 lb
15 Strict press 45/35 lb

Workout notes

Today’s workout is a triplet with two difficult weightlifting movements and a lighter than usual benchmark weight.  Start with five vanilla burpees and then move to the barbell for the lunge/press combo. We’re looking for a weight that is far below maximal effort for both the lunges and presses.  You will use an unloaded barbell for both the lunges and presses.   Test both movements by attempting a large set with the empty bar.  If needed grab a training barbell or two light dumbbells for the presses and lunges so you don’t get held up there for too long!

WOD

With a clock set for 20 Minutes

AMRAP in 8 Minutes

1000M Run then max reps wall ball shots 20/14 lb 10/9′

Rest 4 minutes and repeat

Workout notes

Today’s workout will have two eight minute work periods with four minutes rest between.  Start each work period with a run down to Cantrill and make your way back to the gym.  Use your remaining time to complete as many wall ball shots as possible. Rest four minutes and then start out on another run.  Your score will be your total number of wall ball shots completed after both eight minute work periods.

WOD

AMRAP in 20 Minutes

9 Pull-ups
6 Clean & jerk 135/95 lb
3 Power snatch 135/95 lb
100M Run

Workout notes

Today we’re pairing pull-ups and a two difficult weightlifting movements with a short recovery run.  In a format like this you can use that run down to the wall and back to recover a bit from the other three movements and try to attack the movements with a little more intensity than you might without the run.  With a twenty minute time frame the volume will accumulate so scale to a standard you can maintain for the duration of the workout.  Most of us will find the snatch is the harder of the two weightlifting movements so scale your weight based on the difficulty of that movement rather than the clean & jerks.

Skill

3 Rounds of

1 minute V-Ups
1 minute Arch Hold
1 minute Plank Hold
1 minute Rest

You will have three attempts at three difficult movements.  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 to rest and recover. Do your best to work continuously at each station for as much of the minute as possible.

WOD

AMRAP in 7 Minutes *

lateral burpees over the bar

* 4 front squats 185/135 lb EMOM

Workout notes

Today’s workout will be scored by the total number of burpees you complete in seven minutes.  You will have a buy-in of four front squats every minute for the duration of the workout. The benchmark weight is intended to be on the heavier side but we’re looking for a weight you could complete all seven sets of squats unbroken so you have ample time to complete burpees.  We’ll be working from the floor for this workout so a squat clean for your first rep would be the best option!

Skill

10×3
Strict Pull-Up with Pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets.

WOD

AMRAP in 15 Minutes

4 Alternating dumbbell snatch 50/35 lb
7 Thrusters 45/35 lb
20 Double Unders

Workout notes

Today we have a difficult time priority triplet with a low number of reps in each movement. The benchmark weights are on the lighter side.  That means we’re looking for this to be primarily a conditioning workout.  Test the thrusters and snatch weight.  Ideally you have loads you could easily complete multiple rounds unbroken without setting the equipment down for a long period of time.  If you are just starting to get comfortable with double unders this would be a great opportunity to “Rx” a workout with double unders.  If twenty sounds daunting scale the number of reps down to a number you could complete in about thirty seconds.

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No mobility class tonight

Please note there will be NO mobility class tonight at 7:30!  The gym will be open for Open Gym until 8:30 as usual.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

1 Power clean + 1 Squat clean w/ pause in bottom of squat

We’re working on some weightlifting skill work today. You will have ten opportunities to complete a clean complex.  Start with a power clean by catching the bar above parallel and in a partial squat. Bring the bar back to the floor and complete a second clean, this time dropping into the bottom of your full squat.  Pause momentarily in the bottom of the squat prior to standing up.  You can work up to a heavy load but remember that this is positional work so you should be working with sub maximal weights and focus on hitting each position in the lifts

WOD

for time

10-1
Deadlift 225/155 lb
1-10
Box Jumps 24/20″

Workout notes

Today’s workout is a task priority couplet that should fall into a shorter time domain.  There is a total of ten rounds with eleven reps per round.  The workout is heavily loaded with deadlifts at the front end and box jumps at the back end.  Pace yourself and break up the deadlifts early.

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Skill

Front squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 minutes
10 Weighted step ups 32/24 kg 24/20″
20 Sit-ups
10 Push-ups

Workout notes

Today’s workout is a time priority triplet with three movements that compliment each other well.  Do your best to practice quick transitions between stations knowing that there will be a bit of recovery from each movement as you work on the others.  Weighted step ups should be held goblet style using a kettlebell.  Use a box height and a load that allows you to maintain an upright torso throughout the movement.  Ideally the step ups are primarily a leg movement rather than taxing the low back by bending forward at an extreme angle. Choose a version of push-ups that allow you to keep them as strict as possible for the full ten minutes.

Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

EMOM for 20 Minutes

30 seconds of two arm dumbbell burpee deadlifts 50/35 lb
30 seconds rest
30 seconds of kettlebell swings 32/24 kg
30 seconds of rest

Workout notes

Today’s workout is a total of twenty minutes long.  You will have ten opportunities at each movement to complete as many reps as possible in thirty seconds.  Score your workout by the total number of repetitions you complete across all twenty rounds.  Do your best to move quickly during the burpee dumbbell deadlifts and not use that interval as an additional rest period.  Practice dropping down quickly and snapping the hips upward prior to standing up.  For the kettlebell swings use a weight you can consistently perform one or two large sets with rather than breaking the interval up into several small sets.

WOD

In teams of 3

AMRAP in 25 minutes of

10/7 calories each on the air assault bike

WORKOUT NOTES

Today’s workout is another interval style workout.  We’ll be using the Air Assault bikes as our only implement today.  Take turns biking 10 calories for men and 7 calories for women.  When all three partners have completed their set you have completed 1 round. Don’t worry about resetting the bike after each round but do complete 10 or 7 calories on each effort if the monitor “coasts” a little while you get on.  Practice quick transitions and keep that bike fan moving! Your score will be the total number of rounds completed across 25 minutes plus any additional calories in your last effort on the bike.  Alternatively you could perform this in teams 4 which will give you a little more rest between efforts but that won’t necessarily make it any easier! With more rest and recovery you will be able to bike a little harder than you would with shorter rest.

WOD

5 2.5 -Minute rounds of

10 lateral burpees over the bar
200M Run
Max reps thrusters 95/65 lb

2.5 minutes rest between rounds

Workout notes

This interval style workout has a total of five rounds with a 1:1 work rest ratio.  You will have two and a half minutes to complete the “buy in” of ten burpees and a two-hundred meter run.  When you return from the run spend your remaining time accumulating as many thrusters as possible. Rest for two and a half minutes and then repeat four more times.  Your score will be your total number of thrusters completed after you finish that fifth round.  Use a light  weight that allows you to complete your reps in small to medium sized sets. Consider scaling the burpees and/or run distance if needed to allow you to treat each round as a sprint and so that you are able to spend at least thirty seconds on the barbell in each round.