Author: cfdavis

WOD

For time

2 x 100M Double Dumbbell Farmer Carry 45/30lbs
20 Box Jump Overs 24/20″
4 x 100M Single Dumbbell Carry Anyhow 45/30lbs
20 Burpee Box Jump Overs 24/20″
6 x 100M Run
20 Double Dumbbell Burpee Box Step Overs 45/30lbs 24/20″

Workout notes:  The 100M shuttle run is from the door to the wall.  In this workout the shuttle runs descend in difficulty but increase in length.  The first round has you carrying two dumbbells farmer style but in the second round you are holding on to only one and you can carry it in any way that you see fit.  For the final round you’ll leave the dumbbells behind and complete the wall run 3 times before you get into the final movement.  For the double dumbbell burpee box step over you perform your push-up with the dumbbells and then pick them up and carry them over the box.  Do that 20 times and you are done with the workout!

Strength

1-1-1-1-1-1-1

Thruster

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a press. You can generate momentum with your hips but don’t let your knees rebend into a jerk.   The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

21-15-9

Thruster 95/65lbs
Toes-To-Bar

Workout notes: You should have good idea what a strong effort thruster looks like for you after the skill work if you were able to participate.  Don’t be afraid to go “Rx’d” if you have the mechanics down and the weight is within the 60% range of your limit!

Skill

Tabata Support Hold
Tabata Hollow Rock
Tabata Plank Hold

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

Run 800M
30 Push-Ups
30 Hang Power Cleans 135/95lbs
30 Push-Ups
Run 800M

Workout notes: Make a strong effort during the bookends of this workout and get right into the push-ups when you come back from the run.  Break up the work into sets if you need to and don’t be tied to your numbers as the workout increases in difficulty.

Strength

Front Squat

8-5-5-5-5-5-5

Today we’re performing 6 sets of 5 with increasing weight across all sets.  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.  Work up to a strong effort set of 5 without hitting failure but be sure to review how to ditch the barbell if you need to!

WOD

AMRAP in 10 Minutes
10 Overhead Walking Lunge Steps 45/25lbs
30 Double Unders

Workout notes:  The overhead walking lunge requires you to completely open up your shoulder and press up against the plate with a narrow overhead grip. You’ll want to keep your body totally vertical to prevent your arms from collapsing because you can’t hold the plate at an odd angle unless you are hyper mobile.  Double unders pose a challenge as always but this is a great opportunity to give it your best effort for ten minutes!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have our final Tuesday weightlifting session during the 5:30PM class! Starting next month we will be running WOD classes during that time. For today WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox]

Skill

EMOM for 10 Minutes

Odd Sustainable Strict Pull-Ups
Even Kipping Pull-Ups

We’re addressing two aspects of the pull-ups today in the skill work. During the odd minutes work on a set of strict pull-ups that you think you can sustain for all 5 of the rounds. For the even minute you should attempt the same number if not more with kipping pull-ups.  You can perform this work even if you are using a band but avoid using it if possible.

WOD

3 Rounds for Time

400M Run
21 Burpee
30 Abmat Sit-Ups

Workout notes:  This workout is a great opportunity to focus on your technique for each movement as they are largely complimentary and you’ll be able to recover from each effort as you transition through the workout.  If you usually pace your burpees use this workout as a chance to push the pace a little and step out of your comfort zone.

Strength

Push Press

1-1-1-1-1-1-1

Work up to a strong effort push press.   Be sure to start light and perform a lot of light weight reps before you start increasing.  Your push press weights would usually be quite a bit lower than your max effort jerk so make sure that you are not re-bending your knees to catch the bar but pressing it up under control after the dip and drive.

WOD

AMRAP in 8 Minutes of

2-4-6-8-10-12-14 …

Wall Ball Shots 20/14lbs 10/9′
Alternating Kettlebell Power Clean 32/24kg

Workout notes: With this rep scheme you start with small sets and transition quickly into large numbers. Even though the transitions happen quickly early on be sure to pace your movement and practice perfect and controlled reps during the easier early rounds.

WOD

3 Rounds for Time

Run 800M
30 Hang Power Snatch 75/55lbs

Workout notes: A considerable portion of this workout is dedicated to the run so it’s a good time to take a look at your running technique and put some effort into working on your form. Remember to keep those feet moving and strike on the ball of the foot rather than heels. The high rep, light weight, power snatch poses a grip problem so be sure to use the hook grip and choose a weight that you can perform large sets with.  You’ll still want to utilize your most efficient technique by dropping under the bar rather performing muscle snatches the whole way through.

WOD

AMRAP in 20 Minutes

9 Back Squat 155/105lbs
12 CTB Pull-Ups
200M Run

Workout notes: For this workout we’re taking the barbell from the floor so you’ll need to be able to clean the bar and transition it to your back.  Consider a weight you are fairly sure you can hit all 9 reps so you can avoid multiple sets.  As you get fatigued slow your tempo down to help with recovery  by resting for a moment at the top of each repetition.

Skill

EMOM for 10 Minutes

[Odd] Straight set of Toes-To-Bar
[Even] Handstand Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders.  Perform one sub-maximal set each round.  On the alternate minute perform :30-45 seconds of handstand hold, perform them freestanding or against the wall if you are just starting out.

WOD

For time

30 Deadlift 185/135lbs
21 Burpee Bar Hops
12 Deadlift 185/135lbs
12 Burpee Bar Hops
21 Deadlift 185/135lbs
30 Burpee Bar Hops

Workout notes:  This deadlift should be fairly light compared to your max but moderately challenging.  Consider a weight that is below 50-60% of your max and think about the total number of reps when choosing your weight.  Remember that the burpees can be scaled to “in place” burpees or by stepping over the bar rather than jumping!