Month: January 2019

WOD

15 rounds of 20 seconds on 40 seconds off at each station
Air assault for calories
Row for calories

Workout notes

Similar to yesterday, we have thirty minutes on the clock in an interval style workout.  Saturday we encountered two weightlifting movements and a gymnastics movement.  Today you will have fifteen opportunities to work on two simple monostructural movements.  Our work period is twenty seconds followed by forty seconds to rest and transition.  With twice as much rest as work, make an effort to keep the  intensity as high as possible during each work period.  In busier classes we will transition every thirty seconds which means getting in and out of the equipment quickly during a short ten second transition period.  Move quickly so your partner can jump on and get to work.

WOD

10 rounds of 30 seconds on 30 seconds off at each station

Sandbag cleans 100/70 lb
Toe-to-bar
Two arm dumbbell thrusters 50/35 lb

Workout notes

Today we have an interval style workout spanning a total of thirty minutes.  In each round you will have half of a minute to accumulate reps at each station with another half minute to transition and recover.  We have three fairly difficult movements in this workout so spend some time practicing each one and come up with a good scaling option.  Thrusters and cleans should be scaled to a weight that you can use continuously for most of the thirty second work period. Quick singles with the sandbag and one large set with the dumbbells would be a good strategy.  When it comes to toe-to-bar some kind of sit-up or v-up will most likely be the best option if you want to avoid hanging from the pull-up bar.  Toe-to-bar will be difficult to maintain large sets for the entire workout so consider starting out with several small sets in the time allotted.

Skill

10×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you! For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you have rope climbs in the bag and would like to scale up attempt legless or l-sit climbs!

WOD

AMRAP in 15 Minutes

50 Push-ups
150 Double unders

Workout notes

Today’s workout is another long duration couplet with two large sets of familiar movements.   We’re seeing push-ups and double unders in very large sets today.  You will most likely encounter an increased level of difficulty in both movements because of the higher volume sets. Plan on spending some time trying to knock out each round and adding some rest as you get fatigued.  A large set of push-ups can take several minutes for even the most experienced athlete.  Use a push-up standard you can maintain throughout the workout.  The same thing goes for double unders.  Scale the volume if needed to a number you can complete in two to three minutes and don’t be afraid to keep working if your technique drops off a little under fatigue.

Skill

Strict Press
2-2-2-2-2

Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk. Remember to squeeze your glutes and legs right before you press to avoid any dip or drive from your lower body.  Try not to arch your back excessively when pressing and keep your midline static moving only your head out of the way to maintain a straight bar path. The bar can be taken from the rack or cleaned from the floor if you’re planning to keep it light.

WOD

AMRAP in 20 Minutes
40 Kettlebell Swings 32/24 kg
400M Run

Workout notes

This workout is a time priority couplet with large sets of kettlebell swings in each round.  Use a familiar weight and start each round by knocking out as much of the forty reps as possible and then chipping away at the rest with a couple of smaller sets.  Finish each round with a moderate effort 400M run and allow yourself a bit of recovery.  When you get back in the box get right back to work with another large set and try to hold similar split times for each round.

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 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 through each set and as you increase in weight.

WOD

for time

50-35-20
Wall ball shots 20/14 lb 10/9′
20-35-50
Alternating dumbbell snatch 50/35 lb

Workout notes

Today we have another time priority couplet with an interesting rep scheme.  You will perform seventy reps in each round but the set sizes vary.  The wall ball shots start with a large number and descend while the snatches start with the smallest set and ascend.  Use a medicine ball and dumbbell weight with which you can complete very large sets for both movements.

Skill

EMOM for 10 Minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  If you are new to lifting practice a smooth transition from where you catch the bar into the bottom of your squat.  Plan to add weight as you go to end up with a few challenging lifts in the last 2-3 minutes. If you are confident with this lift and are feeling good build up to a PR attempt in minute 10!

WOD

for time
2-4-6-8-10-8-6-4-2
Front rack walking lunge steps 115/85 lb
Lateral burpees over the bar

Workout notes

Today’s workout is a task priority couplet with a pyramid style rep scheme.   We’ll climb from two to ten reps of each movement and then back down to two reps before calling time.  The workout calls for a moderately heavy lunge weight and we are performing a total of fifty reps. Use a load that allows you to complete fairly large sets when fresh.  The most challenging style of burpee will be shooting your legs back and then forward before jumping laterally over the bar.   Scale by stepping down and back before stepping over the bar.

Skill

EMOM for 10 Minutes

1 Power Clean + 2 Split Jerk

For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you would normally work with for strong effort lifts.

WOD

Two rounds of tabata alternating between

Two arm dumbbell power cleans 50/35 lb
Box jumps 24/20″

Workout notes

We are using the tabata interval timer for today’s workout.  The Tabata timing is eight rounds of twenty seconds on and ten seconds off and we’re doubling the rounds so our workout will be eight minutes long which puts this task in a short time domain.  For both movements you will want to use a load and box height with which you can work for most of the twenty second interval at fairly high intensity.  Use the rest period to recover and transition between movements.  Score this workout as you would an AMRAP by counting your total reps accumulated in all sixteen rounds.

WOD

AMRAP in 20 Minutes

6 Strict Pull-ups
12 Overhead walking lunge steps with plate 45/35 lb
24 Air squats

Workout notes

We have a long duration triplet on the menu today. The workout starts with a small set of pull-ups and then transitions to overhead lunges with a plate before you end each round with a small set of bodyweight squats.  In this workout we’re specifically working on strict pull-ups which means you should avoid transferring any momentum from the lower body by kipping.  If unassisted pull-ups aren’t in the cards for today try a band that keeps the movement difficult but try not to bounce out of the bottom to make the movement easier.  Alternatively you could perform ring rows or jumping pull-ups.  When it comes to the lunges use a plate you can hold overhead with your arms locked out directly above your torso throughout the full range of motion.  If mobility is an issue scale by holding the plate at your chest or going with just bodyweight.

WOD

10 rounds of 90 seconds work, 90 seconds rest

In every work period complete

7 Clean & Jerks 155/105 lb
then
Max reps lateral burpees over the bar in remaining time

Workout notes

We’ll have thirty minutes on the clock today and a 1:1 work:rest ratio.  There will be ninety seconds in each work period and your score will be the total number of burpees you complete after ten rounds.  The suggested barbell load is on the heavier side but keep in mind that you’ll want a weight with which you can complete single repetitions in quick succession.  Ideally you should have at least forty-five seconds in each round to knock out burpees.  Grab a whiteboard and write down your reps after each round so you can come up with one score at the end of the workout.  If classes are large we will pair up and share equipment so that one partner works while the other rests.  If that’s the case be sure to clear out quickly at the end of your three minutes so your partner can start working.

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.  Shoulder mobility might be the limiting factor with how deep you are able to squat with a bar locked out overhead so  test your limits and 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 so that you have plenty of time in the minute to rest.

WOD

AMRAP in 10 minutes

20 Kettlebell swings 32/24 kg
35 Sit-ups
20 Push-ups

Workout notes

This workout will be scored by the total number of rounds and reps you complete in ten minutes of the kettlebell swing, sit-up and push-up triplet.  The set sizes are fairly large for the tight timeframe of this workout so do your best to keep moving throughout all ten minutes.  Inevitably the push-ups will slow down as you get fatigued but that is okay! Add some rest and knock out each set of twenty in small sets with short rest.  Choose a scaling option for your push-ups that is difficult but also allows you to keep moving through the reps at a decent pace.