Month: April 2020

At Home WOD

For time:

400m run
50 snatches
400m run
35 snatches
400m run
20 snatches
400m run

Workout Notes

Running and snatches today! The volume on the snatches is high. If you are using a dumbbell or a kettlebell, you should be fine to stick with that rep scheme. However, if you are using a barbell, consider trimming the number of snatches in each round. Push the snatches: start with a large set and chip away at whatever reps you have left. Use the first part of your run to recover, but start to push as you make your way back to your piece of equipment for snatches and get right on it. Empty the tank on the last twenty snatches and 400m run. If going overhead is an issue, a good substitution might be power cleans. Can anyone make it unbroken throughout the entire workout?

At Home Wod

AMRAP 20 Minutes

30 push-ups
40 mountain-climbers
50 squats

Workout Notes

We have a bodyweight workout triplet today. The goal of today’s workout should be constant movement for twenty minutes. Start with thirty push-ups from your toes, knees, or elevate your hands onto a box/stair. Consider breaking the push-ups early on to limit rest. Next, move onto forty mountain climbers and finish with fifty air squats. Today is a great day to focus on your squat technique: shoot to get your hip crease below your knee crease while maintaining an upright chest. If you aren’t sure if you are gettin enough depth, try giving yourself a target with a medicine ball. We hope everyone is enjoying your gym equipment, expect to be using it for the rest of the week!

SUNDAY SUPER ZOOM

Every 3 minutes for 7 rounds

15 box jumps
12 one arm alternating devil press

WORKOUT NOTES

Today’s workout is seven rounds of a task priority sprint. In each round your rest will be determined by how fast you can get through all twenty seven reps. There is no prescribed rest in the workout but the goal is to finish each round with at least a sixty second cushion so you can recover for the remaining rounds. If you are short on time early on, scale by giving yourself a two minute cap. If equipment is an issue modify to broad jumps and/or burpees.

SATURDAY SUPER ZOOM

5 Rounds with one minute on each station
hollow hold
push-ups
jumping alternating lunge steps
plank drags
sit-ups
rest

Workout notes

Today’s workout is a long duration interval workout with five stations. Everything we’re doing today is bodyweight so no equipment is necessary to participate in this workout. Each round starts with what is probably the hardest station. Holding a quality hollow hold for that duration can be fairly difficult. Scale to a method you can hold for most of the minute. Hope to see you at our 9am Zoom class!

At Home Wod

AMRAP 20 minutes

200m farmer carry
40 goblet squats
60 sumo deadlift high pulls
40 goblet squats

Workout Description

Today’s workout is a triplet. Each round will start with a 200 meter farmer carry. Use two pieces of equipment if you have it. If not, try to give yourself equal work on each side. Once you make it back from your farmer carry, hold your piece of equipment in the goblet position, keep your chest tall and core engaged while knocking out those squats. The goal should be to hit full depth on the goblet squats while maintaining posture. For the sumo deadlift high pulls: widen your stance outside your shoulders, grip your piece of equipment with both hands, drive through your heels, finish with those hips fully extended and let that piece of equipment float up to collarbone height. Small sets and a sustainable pace will go a long way in this workout. Minimize rest and get back to your piece of equipment as quickly as you can.

At Home Wod

7 Rounds – 3 minutes on/1 minute off

400m run
max rep burpees

Workout Notes

We have a straightforward, interval-style workout today! In each three minute round you will start with a 400m run and follow it up with as many burpees as possible. You will then follow each round with one minute of rest. Ideally, you will be running for approximately two minutes, giving yourself one minute for burpees. If you find yourself having less than 30 seconds for the burpees, consider shortening the run or giving your run a time cap. Your score today will be total number of burpees.

At Home WOD

AMRAP 15 Minutes

2-4-6-8-10-12-14…
Alternating Pistols
Cleans

Workout Notes

For today’s workout we will climb our workout ladder as far as we can in fifteen minutes. Be sure to pace the first few rounds, as the workout becomes more difficult with each subsequent round. Start with two alternating pistols (one on each side) followed by two cleans, then four and four, six and six, etc. The pistol, or one-legged squat, requires significant strength and mobility. Consider using a doorframe, rail, or wall to help you maintain stability. Another scaling option includes goblet or front squats. If you are using a dumbbell or a kettlebell, you may want to alternate your cleans as well. Ideally you will be getting equal work on both sides for both movements today.

AT HOME WOD

10 Rounds for time

4 push jerks
7 swings
10 snatches

WORKOUT NOTES

We have another tough one on the menu today. This workout is a ten round task priority workout. If you have a barbell, load it up to a weight light enough that you could perform the snatches in one to two sets. For the “swings” portion of the workout you scale to hang power cleans. If you are using a dumbbell or kettlebell the push jerks will likely be the hardest part of the workout. If you can alternate arms each round so that you get five rounds on each. We have a lot of lifting reps on the menu today so if this level of volume is way outside of your comfort zone consider scaling to five rounds!

AT HOME WOD

3 rounds for time

800m run
30 squat clean thrusters
30 broad jumps or 100 double unders

workout notes

Today’s workout is a three round, time priority triplet of two bodyweight movements and a difficult lifting movement.  Map out an 800M course in your neighborhood using your favorite mapping tool and set your timer to count up.  Using your dumbbell or kettlebell you’ll tackle a large set of squat clean thrusters when you get back in from the run. If you have a barbell load it up to a fairly light weight so that you can complete multiple reps in quick succession. If you have a dumbbell or kettlebell, alternate arms each rep.  If you have a heavy weight consider scaling the movement to squat cleans.   Finish out each round with a large set of double unders, pogo jumps or broad jumps.

 

Join us in the Zoom room for today’s challenge!

https://us04web.zoom.us/j/5352529152

SUNDAY SUPER ZOOM

AMRAP in 20 Minutes
100 sit-ups
100 push-ups
200 bent over rows

Workout notes

We’re using the same rep scheme and format as yesterday’s workout. The numbers will look familiar but the workout will most likely feel very different.  With large sets of burpees and snatches you were probably breathing pretty hard. This workout biases strength over conditioning.  Attack the sit-ups at a steady pace that you can maintain for the entire set.  For push ups and bent over row’s you’ll want rest early and often.  The bent over row might be new to you so take a look at the demo video below.  There are a few ways to adjust the movement based on your equipment.  Be sure to distribute the work evenly across both arms.  You can also rest your opposite hand on a bench or chair to add some stability.