Month: November 2018

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WOD

Tabata row for calories
Rest one minute
Tabata Push-ups
Rest one minute
Tabata toe-to-bar
Rest one minute
Two arm dumbbell power cleans 50/35 lb

Workout notes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. You will complete eight intervals at each station and rest one minute while you transition to the next station.  All of the movements in today’s workout are very challenging.  Pace yourself early on so you can maintain a high level of intensity through all four stations. For this workout we will use traditional Tabata scoring at each station. That means your lowest score in any round will be your score for that movement. Your total score for the workout will be the sum of all four stations.[/vc_column_text][/vc_column][/vc_row]

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PLEASE NOTE!

Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday.[/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

2-4-6-8-10-12-14 … *
Power clean 155/105 lb
Push jerk 155/105 lb

* 20 Air Squats after each round

Workout notes

Today’s workout is an ascending ladder of two barbell movements.  Start with two reps of each movement and then add two reps every round.  Following each round perform twenty bodyweight squats.  So you will start with two cleans, then two jerks and twenty squats. Round two will have four cleans, four jerks and another twenty squats.  Continue in that fashion accumulating as many reps as possible.  Your score will be the number of reps in the last round you complete both the barbell movements and the squats plus any additional reps in an incomplete round.  If you complete all three movements in the round of ten plus twelve cleans, your score would be 10 +12.

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Please note!

Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday.[/text-with-icon][vc_column_text]

Skill

Snatch

1-1-1-1-1

For today’s skill work we are working up to a strong effort snatch for the day.  The  snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. The squat snatch is the most efficient way to get a big weight overhead but if mobility is an issue for you that can be difficult! Consider a power or split snatch  for today’s skill work if you are mobility issues.  Regardless of how deep into a squat you can go with a barbell overhead, the mechanics of the lift are essentially the same.  Pull the bar from the floor under control with your hips low and your back angle fixed, after the bar passes your knees aggressively drive the bar upward with vertical hip drive and drop into the deepest receiving position you can muster prior to standing up.

WOD

AMRAP in 10 minutes

10 Weighted step ups 32/24 kg 24/20″
5 Burpee box jumps 24/20″

Workout notes

This workout is a short couplet of two very difficult movements.  Step ups and burpee box jumps seem simple at face value but stepping up to a box with weight takes a lot of mobility as well as strength.  Be conservative and scale to a box height and weight that allows you to maintain clean and consistent movement.  Burpee box jumps pose an additional challenge.  We’re encountering a low number of reps in each round which gives you the opportunity to practice moving quickly.  The most difficult burpee will be one where you quickly shoot your legs back and snap the hips closed prior to springing up to the box.  If you are ready for the challenge start there rather than stepping back and stepping forward.[/vc_column_text][/vc_column][/vc_row]

Skill

EMOM for 10 Minutes

Push Press + Push jerk +  Split Jerk

In today’s skill work we will work on three of our overhead barbell movements. Each round you will complete three consecutive reps of a push press, push jerk and split jerk.  We’ll start each round with the barbell on the floor and perform a clean prior to starting the overhead sequence.  Each rep in the complex starts with a slight dip by bending at the knees and then an aggressive hip drive to get the bar off of the shoulders.  In the push press you will lock knees and hips after the initial drive and finish by pressing the bar overhead.  Bring the bar back to the shoulders with “soft knees” and restart your dip-drive and then finish by dropping slightly under the bar with your feet in the same position in the push press.  For the third rep perform a full split jerk with your feet in a partial lunge and your weight distributed evenly across both legs.

WOD

AMRAP in 7 Minutes
5 Push press 135/95 lb
20 Double unders

Workout notes

This short couplet starts with the first movement from today’s barbell complex.  The Rx load is on the heavier side but the set size is light.  Ideally you could perform a set of five push press very easily with your chosen weight while fresh.   Our second movement is a small set of double unders.  If you are new to the movement this would be a great opportunity to practice the skill!  Scale the total amount of reps to number you can complete in about twenty seconds.  Our workout is short today so set a quick pace from the start and practice quick transitions.

Skill

3 Rounds of 90 seconds on 90 seconds off
Handstand hold against the wall

We’re practicing a single gymnastic movement in today’s workout.  You will have three opportunities to hold a handstand against the wall for as much of ninety seconds as possible.  If you are new to the movement holding a handstand for that long can be very difficult! Scale by putting your feet on a box or cutting the time down to thirty or sixty seconds.  Whatever you do, don’t go to failure while you are upside down on the wall!  A wall facing handstand will give you the most benefit in terms of training the hollow body position while you are upside down but you can also kick up to the wall from a lunge position to get familiar with being upside down. Whatever variation of a handstand you choose make sure to get your wrists, elbows and shoulders all in a strong stacked position for each hold.

WOD

1 Round with 3 Minutes at each station

Air assault for calories
Burpees
Pull-ups
Alternating dumbbell snatch 50/35 lb
Wall ball shots 20/14 lb 10/9 ‘

1 Minute rest between each round

Workout notes

This workout will be scored as you would score the workout “fight gone bad”.  Count your total reps at each station and come up with one big number at the end of the workout.  Unlike fight gone bad you will only have one round at each station! Keep the intensity high but try to hold a sustainable pace for all three minutes.

Skill

EMOM for 10 Minutes
1 Slow pull power clean + power clean

We’re working on weightlifting in today’s skill work. You will complete two reps of a power clean every minute for ten minutes.  That’s twenty opportunities to perfect your technique! Start each round with a “slow pull clean”. That means you will draw off the floor slow and controlled.  Start accelerating the bar after it passes your knees be creating upward drive by aggressively opening the hips.  Receive the bar at the shoulders by dropping into a partial squat.  After you’ve finished that first rep reset the bar on the floor and complete a second lift at full speed.

WOD

for time
100 Sit-ups
400M Run
75 Push-Ups
400M Run
50 Box Jumps 24/20″
400M Run

Workout notes

Your score for today’s workout will be the total time it takes you to complete the entire sequence of movements. This workout is in the format of a chipper and is done entirely with bodyweight only. We have three movements done in large sets along with three 400M runs. Do your best to keep the intensity high as you work through those large rep movements. A steady and controlled pace will be the best option to keep moving through a large set of a difficult movement so be conservative and be smart about the way you break things up. This workout can be scaled by cutting the rep count of each movement to something more manageable. 80-60-40 or 75-50-25 are both good options.

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 may be 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 Kettlebell Swings 32/24 kg
20 Thrusters 45/35 lb

Workout notes

This couplet features two weighted movements.  Each round starts with a low rep set of heavy kettlebell swings and finishes with a high rep set of light barbell thrusters.  The thruster load is prescribed with an empty barbell. That means we’re looking for a weight you could easily complete twenty reps with without breaking while fresh.  If an unloaded bar is on the heavier side for you, use a fifteen pound bar or a pair of light dumbbells.   Break up the rest as needed as you fatigue during the workout but do your best to choose a weight that is something you are very comfortable with for a large set.  The kettlebell set size in on the smaller end of what we normally see. This would be a great opportunity to attempt a heavier swing than you are used to.  If you do choose this workout to bump up your normal load start with eye-level “russian” swings and increase the elevation on the kettlebell if you are comfortable with the weight.

WOD

Two rounds of three minutes on each station *

Rope climbs
400M Run
Two arm dumbbell burpee deadlifts 50/35 lb
400M Run

* 1 Minute rest between each round

Workout notes

We’ll be using an interval timer for today’s workout for a total of 32 minutes including your rest periods.  For the rope climbs and burpees you will have three minutes to complete as many reps as possible.  On the even rounds you’ll run the 400M course as fast as possible. Ideally you would treat the runs as sprints and end up with some additional rest time in each of those intervals.  Make sure to scale the run distance to a length you can guarantee you’ll get back to the box with some time left over before the one minute transition if needed.  You will have two scores for this workout. Keep track of the total number of rope climbs and burpee deadlifts as well as the total time it takes you to run all four running pieces.  For example, if you completed ten rope climbs, fifty burpees and ran each 400 in two minutes your scores would be.  60 and 8:00.

WOD

AMRAP in 20 Minutes

9 Toe-to-bar
12 Push-ups
15 Box jumps 24/20 ”

Workout notes

Today’s workout is a long duration time priority triplet.  The workout starts with a small set of toe to bar but the volume will accumulate quickly so be conservative and break up each round as needed to keep your hands from tearing.  If toe to bar aren’t happening or you feel like you are on the brink of tearing your hands switch the movement to some form of sit-ups.  V-ups will be the most difficult scaling option so if you choose to go that route keep the reps at nine per round.

Skill

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

AMRAP in 7 Minutes
1 Squat clean thruster 155/105 lb
3 Hang power clean 155/105 lb
5 Lateral burpees over the bar

Workout notes

This workout is a short but sweet triplet with two barbell movements and a short set of burpees.  Your score will be the total number of rounds and additional reps you complete in seven minutes.  There are two difficult barbell movements in the workout.  We start with a heavy single repetition of a squat clean thruster and transition to three reps of a hang power clean.  Test out both movements and select your barbell weight based on the more difficult of the two movements.  Keep in mind that we have only nine reps per round so practice quick transitions and keep the intensity high!