Month: February 2020

Skill

EMOM for 10 Minutes
Straight set of kipping toe to bar then 20 seconds of drag rope double unders

Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a straight set of kipping toe-to-bar. If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. After you come off the bar you will spend 20 seconds working on drag rope double unders.  If you are new to the skill or the rope feel free to start with singles and make a double under attempt every three or four reps.  When you are able to maintain that pattern you are ready to try consecutive double unders.

WOD

for time

21-18-15-12-9-6-3
Kettlebell swing 32/24 kg
Box jump 24/20″

Workout notes

We have a classic time priority couplet on the menu today. This rep scheme adds up to quite a few reps of each movement so make sure to choose a kettlebell weight and a box height that won’t stop you in your tracks.  With this type of workout you will want to keep moving at a fairly consistent pace the whole time.  Plan to get the swings done in 2-3 sets for the larger numbers and 1-2 sets as the numbers decrease towards the end of the workout. Decrease the box height if needed rather than stepping up to a higher box and focus on landing in an athletic position with your chest up for every jump. Stand up to complete each rep before jumping or stepping down off the box.

WOD

5 Rounds of one minute on each station

Thruster 45/35 lb
Row for calories
Double unders
Air assault bike for calories

Workout notes

We’ll have a total of twenty minutes on the clock for today’s workout and you’ll tackle five rounds of four different movements with one minute at each station.  There is no additional rest prescribed so even though each work period is only a minute you’ll want to be working at a sustainable effort rather than ramping up the intensity like you might if you had rest between movements.  That also means you’ll need to move quickly and plan ahead for your transitions. The rower will likely be the most difficult to get in and out of so make sure you open the straps really wide as you get out or try rowing without tightening them.

WOD

AMRAP in 30 Minutes
200m uneven farmer carry
30 one arm alternating cleans
20 goblet squats

Workout notes

We have a long duration workout on the menu today.  You’ll have thirty minutes to complete as many rounds and reps as possible of a farmer carry, clean and squat triplet.  You’ll need to grab two objects of differing weights.  Each round starts with a moderate length farmer carry. Gripping one object in each hand, walk down to the halfway point on the 200M track and then switch arms by setting them down before you turn around.  On your way back your weights will be reversed so that you distribute the work evenly for the round.  When you get to the gym knock out thirty cleans and then twenty squats.  It’s up to you as far as what weight you want to use for the cleans and squats. A dumbbell or kettlebell can be used for both movements.  Kettlebell cleans are generally a little tougher than dumbbell cleans because you have to rotate them around your wrist as you bring it to the front rack.  If you are up for it, and the weight isn’t too heavy, give it a go!

SKILL

Deadlift
2-2-2-2-2

Work up to a strong effort set of two 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

7 Rounds with one minute on each station

Wall ball shots 20/14 lb
Power cleans 135/95 lb

Workout notes

We’ll have a clock set for fourteen minutes for this seven round workout.  In each round you’ll spend one minute working on wall ball shots before transitioning to power cleans for another minute of work.  There is no rest between rounds so treat this similar to a longer AMRAP where you don’t have prescribed rest.  Add rest strategically so you can work continuously for the entire workout.

Skill

With a 5 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken drag rope double unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.

WOD

AMRAP in 20 Minutes

400M Run
50 Sit-up
10 Burpee pull-ups

Workout notes

If you were able to participate yesterday you know we were challenged with a short workout with three lifting movement.  Today’s workout comes in on the other end of the spectrum.  We have a twenty minute workout with three complimentary bodyweight movements and not a barbell in sight.  The run and large set of sit-ups will take up most of your time but the most challenging part of the workout is probably going to be the burpee pull-ups.  In the burpee pull-up you start the rep like any other burpee but finish with your chin over the bar at the top of a pull-up.  Ideally you are passing through some portion of a strict pull-up by jumping as high as possible and catching the pull-up bar with your arms slightly bent.  There’s no requirement for passing through a hanging position so scale by finding a pull-up bar that is outside of your reach or stacking a couple of plates to jump off of.  If you are using plates to raise the floor, remember that you shouldn’t be kipping to get those pull-ups.  Jump straight up and down so you land right where you took off from.

Skill

Front Squat
3-3-3-3-3

Work up to a strong effort three 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 8 Minutes

10 Deadlifts 155/105 lb
7 Push jerks 155/105 lb
4 Front rack walking lunge steps 155/105 lb

Workout notes

Today’s workout is all about the barbell! You’ll want to warm up all three movements and throughly test them to decide what weight to use.  Scale your weight based on the most difficult of the three.  That will probably be the push jerk or the lunge.  The benchmark load on the bar is a little bit on the heavy side, especially for push jerks and lunges so consider that when choosing your weight.

Skill

EMOM for 10 Minutes
1 power clean with pause at the knees + hang power clean

We have ten opportunities to work on a two position clean for today’s skill work.  You’ll start by pulling the bar from the floor under control and pausing at the knees momentarily before finishing the rep.  Focus on keeping your hips low and chest angle angle mostly upright during that first pull.  As you restart the pull after the pause, aggressively open the hips to catch the bar in your front rack with a partial squat.  The second rep in the complex is from the hang,  reset your grip and stance if needed and lower the bar into the hang by bending at the knees and then hips before you start your second lift.

WOD

AMRAP in 10 Minutes *
Push-ups

* 8 kettlebell swings 32/24 kg EMOM

Workout notes

You’ll have ten minutes on the clock today to score as many reps as possible of push-ups.  Push-ups tend to fall off fast so break them up early and often if needed.  Ideally you should be using a standard that you can maintain for all ten minutes.  If that means going from the knees or a box scale before the workout rather than hitting failure and having to progressively scale.  You will have a buy-in of eight kettlebell swings every minute starting from 0:00.  Use a kettlebell weight you are certain you can hit all eight in one set for most of the rounds.  You don’t want to get stuck spending the whole minute doing kettlebell swings!

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. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   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 and consider upping the rep count to 5 or 7.  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 or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

10 Rounds of 30 seconds on each station

Two arm Burpee dumbbell deadlifts 50/35 lb
Rest
Sandbag squats 100/70 lb
Rest

Workout notes

Today’s workout is a long duration interval style metcon with fairly short work and rest periods.  You have thirty seconds at each of two stations with an equal amount of rest to recover and transition between movements. The total workout time is just under twenty minutes so even though each effort is short you will be on the clock for a significant amount of time.   In a workout like this you can attempt to keep the intensity higher than you might in a longer workout without prescribed rest.    For larger classes we’ll get into groups of up to four people and share equipment.  In the end your score will be the total number of squats and burpee dumbbell deadlifts you complete.

WOD

2 Rounds for time

1000M Run
30 Clean & jerks 135/95 lb

Workout notes

Today’s workout is a simple couplet with 2K of running and an opportunity to attack “Grace” twice.   Start each round with a run down to the Cantrill sign and back.  When you return to the gym you’ll be tackling thirty clean and jerks.  As usual both movements can be scaled.  If distance troubles you when it comes to running 2x400M or even 2x300M in each round would be a good substitute. Choose a distance that allows you to keep the intensity high for both rounds.  When it comes to the clean and jerks you will want to use a weight with which you can complete fast, single repetitions without much rest between each rep.