Author: cfdavis

Skill

EMOM for 10 Minutes

1 Squat Snatch

Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and range of motion.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

for time
50 Double Unders
15 Strict Press 115/75 lb
50 Double Unders
20 Push Press 115/75 lb
50 Double Unders
25 Push Jerk 115/75 lb

Workout notes: We’re going to tackle part of our pressing sequence in one workout today.  We’ll start with the most strength biased movement, the strict press and increase reps as we move presses that improve with core to extremity efficiency. You’ll want to choose your loading based on your strict press. Doing 15 in a row is not a requirement but being able to do at least a large set is a good baseline when choosing what weight to do. Keep yourself honest and stick to the appropriate form on each round!

Skill

Tabata Handstand Hold or Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

AMRAP in 20 Minutes

400M Run
10 Front Squats 185/125 lb
20 Burpees

Workout notes: For this workout we’re suggesting going a little heavier with the front squat weight.  The workout is in the longer time domain and even the fastest athletes will have around 4 or more minutes between sets of squats so for that reason challenge yourself with a little heavier weight on the front squat.  Front squats are always difficult so keep in mind that even if you are going heavier you still want the weight to be in the 60-70% range rather than using a weight that is too heavy to get your 10 reps done in sets.

EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

3 Rounds with 1 Minute on each station

Dumbbell Snatch Left Arm 45/30 lb
Sit-Ups
Dumbbell Snatch Right Arm 45/30 lb
Toe-To-Bar

Workout notes: For this workout we will score it as you would a “Fight Gone Bad” style workout by counting total reps accumulated at all four stations across three rounds.  Please note that there is no rest period between rounds! We’ve used the dumbbell snatch in workouts many times but we usually see it alternating every rep. In this workout we will hold to one side for an entire minute.  You will probably notice that the snatch becomes a little more difficult because you do not have a built in rest between reps and you will be able to perform the reps “touch and go” which will increase the total work possible.  We are also going to compliment our sit-ups with toe-to-bar that should make them a little more challenging than normal.

WOD

4 rounds for time

400M Run
30 Wallball Shots, 20/14 lb 10/9′
20 Box jumps 24/20″
10 Strict Handstand Push-Ups

Workout notes: We have some familiar movements in a longer workout today. Your total running distance will be one mile during this four movement workout.  The movement that will be the most difficult to scale will be the strict HSPU.  In general we don’t consider kipping HSPU to be a good scaling option for strict HSPU.  A better option would be to use 1 or 2 abmats so you can perform the movement strict and start to develop some strength.  Another option would be to  perform pike push-ups with your  feet on the box or on the ground. You should find those to be very difficult!

WOD

AMRAP in 15 Minutes

100 Double Unders

then

2 Rounds of

12 Deadlift 155/105 lb
9 Hang Power Cleans 155/105 lb
6 Push Jerks 155/105 lb

Workout notes: For this workout we are combining the difficult hero workout “DT” and double unders into an AMRAP format.  You will start with 100 double unders and then move to your barbell for 2 rounds of the 12-9-6 complex in DT.  After you complete two rounds move back to your jump rope and begin another set of 100 double unders.  Continue in that fashion for the entire 15 Minutes.

Skill

Run 1 Mile

Test your 1 Mile run time today following your general warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD

2 Rounds of the following

3 Minutes of

Rowing for Calories

then

3 Minutes of

10 Overhead Squats 95/65 lb
10 Pull-Ups

then

3 Minutes rest

Workout notes: We will run this workout similar to how we would run a “Fight Gone Bad” style workout.  In this instance we have only two stations with three total movements. You will start on the rower for 3 minutes accumulating calories. For most athletes the best strategy will be to take it easy on the first round of rowing and leave something in the tank for the more difficult round of overhead squats and pull-ups.  After your row the Overhead Squat and Pull-Up portion will be scored as an AMRAP.  Your overall score will be the total calories, overhead squats and pull-ups achieved in both rounds.

Strength

Deadlift 3-3-3-3-3

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

WOD

3 Rounds for time

7 Cleans 185/125 lb
21 Kettlebell Swings 24/16 kg

Workout notes: Today’s workout pairs heavy cleans with with kettlebell swings. The total rep count is low. Power cleans will be the fastest and most efficient style of lift. Practice dropping into the squat as much as need be to catch the weight cleanly.

Strength

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a little bit in the front squat and load the bar onto your torso. That should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

AMRAP in 10 Minutes

10 Front Rack Walking Lunge Steps 115/75 lb
20 Push-Ups
30 Sit-Ups

Workout notes: Today we have a time priority triplet where we are working on three movements for a set amount of time.  Each of these movements provides a slightly different stimulus so you may find that can settle into a pace and hold that for the entire workout. It’s not required that you perform the lunges unbroken but using weight where that is a possibility should give you an idea of what to use as a target weight for the workout.

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for the pull-ups and for that reason you will most likely want to perform a set size that is much smaller than what you would use if you were attempting this movement with another minute of rest.  If you are still working on building the strength to support kipping swings, work for about 30 seconds performing jumping pull-ups with a slow lower down.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 …
Sumo Deadlift High Pull 95/65 lb
Burpee

Workout notes: This rep scheme of this workout is an ascending style ladder with the repetitions increasing by 3 reps each round. The first few rounds will be a low number of reps but they add up fast and by the time you reach the larger set sizes you most likely be fairly fatigued so for that reason pace yourself during those early rounds.  The sumo deadlift high pull weight should be fairly light.  You most likely won’t do the entire workout unbroken but choose weight that you could easily perform the first couple of rounds unbroken if you decide to.