Author: cfdavis

WOD

200M Double Dumbbell or Kettlebell Farmer Carry 45/30lbs

then 3 Rounds of

12 Double DB or KB Push Press 45/30lbs
12 Double DB or KB Suitcase Lunges 45/30lbs
12 Double DB or KB Front Squats 45/30lbs

then

200M DB or KB Farmer Carry 45/30lbs

Workout notes: Use either Dumbbells or Kettlebells for the workout today.  The technique varies for each implement so spend some time figuring out which works best for you and scale the weight up or down based on your strength level.

You’ll be hanging on to your dumbbells or kettlebells for every movement so start by breaking things up early.  Even if you complete unbroken sets of 12 consider setting the objects down and planning a quick recovery before you hit failure.

Strength

E2MOM for 10 Minutes

Sustained set of Ring Push-Ups followed by 30 Double Unders
Rest for the remainder of the interval.

Perform a set of Ring push-ups every 2 minutes followed by a set of double unders.  For the ring push up keep your elbows in and actively pull the rings in during both phases of the movement.  Keep your body plank throughout and bring your chest down to the level of your knuckles.  Scale the movement by performing regular push-ups on the floor.

WOD

AMRAP in 10 Minutes

10 Overhead Squat 115/75lbs
200M Run

Spend time finding an appropriate OHS weight.  This movement is difficult and requires a ton of mobility and balance! If you are new to the movement focus on externally rotating your arms (armpits facing out) and keeping your torso upright. If you are not able to achieve any reasonable depth scale the movement to goblet squats.

Strength

Deadlift

8-5-5-3-3-1-1-1

Work up to a strong effort Deadlift.  The important thing here is that your heaviest lift has good form just like your lightest.  Establish a solid base and set your back BEFORE you lift.  Maintain your low back as you pick the bar up. Avoid jerking or making violent movements during your lockout.

WOD

AMRAP in 12 Minutes

5 Burpee Box Jump Overs 24/20″
10 Wall Ball Shots 20/14lbs 10/9′
15 Kettlebell swings 24/16kg

Workout notes:

These sets are smaller in number than we usually do for the these movements so if you been diligently building the bigger sets you should be able to keep moving through this workout fairly well.  Focus on short rest and try to keep moving.

Strength

2 Cycles of Tabata Alternating between the two movements.

Hollow Rock
SuperMan

WOD

For Time

21 Hang Power Cleans 135/95lbs
21 Burpee Bar Hop
400M Run
15 Hang Power Cleans
15 Burpee Bar Hop
400M Run
9 Hang Power Cleans
9 Burpee Bar Hop

Workout notes:

Use a weight you can knock out a big chunk of repetitions for each round using good technique.  Jumping over the bar will make the run and the barbell work more difficult so scale down to stepping over if you have to.

Strength

Weighted-Pull-Up

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

Work up to a max effort weighted pull-up.  If you have been using bands for a while, make some strict or kipping pull-up attempts.  This may be the day you forever ditch the bands!  If you don’t get it today set a benchmark of max effort supine ring rows.

WOD

3 Rounds with 1 Minute on Each Station

Push-Up
Goblet Squat 24/16kg
Toes-To-Bar
Box Jump 24/20”
Kettlebell Snatch 24/16kg
Rest

Workout notes:

This workout is performed “Fight Gone Bad” style.  Your score is the total amount of repetitions you perform after all 3 rounds are completed.  Start with a pacing plan and give yourself some rest during each minute before you transition.

Strength

Back Squat

8-5-5-3-3-1-1-1

Work up to a strong effort Back Squat.  Just like every other squat we do, make sure that you keep your chest up and track your knees over your feet.  Don’t cave forward and actively press back against the bar. New lifters make small jumps and use your strain to gauge the difficulty of the lift. Use a spotter or spotters and have a bailout plan!

WOD

AMRAP in 10 Minutes

30 Double Unders
12 Deadlift 165/110lbs

Workout notes:

These deadlifts should be fairly light for you. Something that’s well below 50% of your 1RM would be appropriate. Doing large sets for the whole workout should be a goal.  Shoot for 5-8 rounds.  Double unders can be scaled to single unders at 3:1 but consider that an AMRAP  is a perfect opportunity to challenge yourself with a difficult movement!

WOD

AMRAP in 20 Minutes

Run 400M
3 Rounds of
4 Handstand Push-Ups
6 Pull-Ups
8 One Legged Squats

Workout Notes

This workout has some of our most difficult bodyweight movements.  Handstand push-ups can be kipping or strict but if you are scaling to more than 2 abmats perform strict dumbbell overhead press instead or pike push-ups with your feet on a box.  One legged squats can be scaled by doing high box steps ups or using some assistance from a ring or band.  If you are scaling the squats really try to control the descent and explode upward so you can build strength and practice the balance.

WOD

For time

15-12-9-6-3

Power Snatch 135/95lbs
Box Jump 24/20″

Workout notes:

Spend some time working on the snatch beforehand.  Even though this is a power snatch make sure that you are not yanking the bar off of the ground but controlling the bar up on the first pull and dropping under it while punching up.  This is a heavier workout but scale the movement by  the weight you use.  It should be at least less that 60-70% of your 1RM.  If snatching is troubling you, you can do the workout with power cleans at the same weight to get a similar workout.