Category: Workout of the Day

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 Rounds for time

400M Run
50 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a simple couplet of running and wall ball shots.  This workout is a task priority workout so your score will be the total time it takes for you to complete all three rounds. The volume on the wall ball shots is fairly high so consider that as you choose what weight you’ll use for the workout.  Ideally you have a ball and target height that you can use for fairly large sets rather than chipping away with a few reps at a time. Remember that you can lose a lot of time on the run if you treat it as recovery.  Pace yourself when you’re in the gym and try to keep the intensity high as you run.

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

5 Strict Pull-ups
10 Burpee Box Jumps 24/20
15 Sit-ups

Workout notes

We have long one on the menu today!  Yesterday’s workout featured some heavy lifting along with a high volume of push-ups.  This workout is a bodyweight triplet starting with the always difficult strict pull-up.  Just like push-ups they tend to fall off pretty quickly so you’ll want a scaling option and strategy that makes sense for you.  Using a band or rings for ring rows are obvious options but jumping pull-ups, passing through some part of a strict rep are also a great option.  After you get through the pull-ups you’ll have a big set of burpee box jumps to work on.  They’ll take the most time and test your cardio so move quickly but at a controlled pace so you don’t redline too quickly.

Skill

EMOM for 10 Minutes
2 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two 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

AMRAP in 15 Minutes
10 Push-ups
5 Hang power cleans 185/135 lb

Workout notes

Today’s workout is a longer fifteen minute couplet of push-ups and hang power cleans.  The benchmark load on the hang power clean is on the heavy end. You should have a good idea what a strong effort load would be from the skill work today.  Use that practice to determine what weight you’ll use on the bar today.  If you are considering bumping up what you normally do in a workout you’ll still want to keep it in the sixty to sixty-five percent range so you can work through most of your rounds in larger sets.  Hook grip will be your friend here as gripping the bar in a hang power clean is tough without it.  If you find that you are stuck performing singles then you have gone too heavy. For the push-ups use a standard that you can maintain for the entire workout.  Push-ups are bound to fall off even for those that have an easy time with them.  Break up your rounds early and often so you can keep moving.

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

AMRAP in 12 Minutes
10 Alternating dumbbell snatch 50/35 lb
20 Alternating dumbbell clean & jerk 50/35 lb
30 Air squats

Workout notes

We’re working double duty with the dumbbell today.  Start each round with a small set of dumbbell snatches before moving on to dumbbell clean and jerks.  In the snatch you’ll bring the dumbbell from the floor to overhead in one smooth motion. You can lower the dumbbell all the way to the floor and switch hands at that point or as you lower it from overhead.  For the clean and jerk, the dumbbell starts from the floor again but you’ll pass through a front rack before driving it overhead.  Ideally you should use the same transition for the clean and jerk as you did for the snatches.  The final movement in our triplet is the all important air squat.  The squat is an easy movement to attempt but difficult to master.  Do your best to move through your deepest range of motion without modifying your technique as you get fatigued.  The perfect air squat has your knees tracking over your feet and your chest upright throughout.

WOD

3 rounds of the following

3 minutes to run 400M
3 minutes to row 500M
3 minutes to bike 1000M
3 minutes to complete 30 burpees

Workout notes

Today’s workout is a three round workout with twelve minutes per round clocking in at thirty-six total minutes.  There is not prescribed rest but if you scale appropriately you should definitely have some rest in each station.  Scale by adjusting the distance in the first three rounds or number of burpees if needed so that you get about a minute rest in each round, give or take.

WOD

2 rounds for time

100 alternating dumbbell cleans 50/35 lb
50 box jumps 24/20 lb
1000M run

For today’s workout we have a longer duration two round triplet with large sets of dumbbell cleans and box jumps as well as a short run.  You are starting in the gym working through the cleans and box jumps.  Most of us will need to break up the cleans at some point but you should be able to start with a good sized chunk before setting the dumbbell down and resting.  If you find that each clean requires a great deal of effort and then rest, you have gone too heavy. For box jumps a metered cadence will probably be the best strategy to get through that large number. Don’t discount the run! The run will take up a lot of your time and there are only two so you don’t want to fully use that as recovery.  Keep your feet moving and the intensity up.  Lengthwise, we’re looking for times that are less than twenty-five minutes so we’ll add a thirty minute time cap.  If you aren’t out on that second run by twenty-five minutes, consider cutting yourself off early.

Skill

EMOM for 10 minutes

1 Squat clean & jerk

Spend some time working on the clean & jerk today.   The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift on the clock today using a ten round, one minute interval time.  With a quick turn around for every lift you’ll probably want to go a little lighter than you would if you were lifting without a clock so start light and focus on mechanics and consistency.  Increase only if you have the technique dialed in.

WOD

With a clock set for 12 minutes

1 Minute of squat cleans 135/95 lb
1 Minute of push jerks 135/95 lb
2 Minutes of squat cleans 135/95 lb
2 Minutes of push jerks 135/95 lb
3 Minutes of squat cleans 135/95 lb
3 Minutes of push jerks 135/95 lb

Workout notes

We’re doubling up on the clean & jerks today for this fun twelve minute AMRAP. You will have six total minutes each to work on squat cleans and another six minutes to knock out push jerks.  In the end your score will be the total number of reps you complete of both movements.  The benchmark barbell load is light so keep that in mind.  Ideally you have a weight on the bar that you can rep out continuously with sort rest between efforts and at no point compromise your form.  Try not to come out too hot in those first couple of minutes because you have a lot of time ahead of you.

SKILL

EMOM for 10 Minutes

30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

AMRAP in 15 Minutes

30 Double unders
20 Air squats
10 Deadlift 185/135 lb

Workout notes

We have another fifteen minute AMRAP on the menu today with two bodyweight movements and a weightlifting movement.  You’ll start each round with a small set of double unders before moving to a set of bodyweight squats.  If you are new to the jump rope and still working on double unders scale to single unders but make a few attempts each round.  Another option would be to scale the volume or give yourself a time limit of about 45 seconds to complete your set.  The barbell movement for this workout is ten deadlifts with a light benchmark weight.  Load up a weight that is easily manageable, meaning you could do a set unbroken if you wanted to.

SKILL

EMOM for 10 minutes
15 seconds TnG power snatch
45 seconds rest

For our skill work today we’re focusing on barbell cycling with light weights.  The goal for each round will be to spend all of the fifteen seconds cycling snatches.  Target a load that is in the 50% range of your 1RM.  6-7 reps are possible within each interval so remember the volume will be on the higher end. Keep your reps efficient and mechanically sound.  If you need to decrease reps in the later rounds to stay safe, please do!

WOD

AMRAP in 15 minutes

50 Sit-ups
35 Burpees
20 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a long duration triplet with a high reps of  all three movements. We start each round with a large number of sit-ups and move to a big set of burpees.  Start your burpees at a steady cadence rather than trying to sprint out of the gate.  When it comes to large numbers of burpees the best strategy is usually to hold a sustainable rate for each rep rather than trying to move too quickly and burning out early.   The kettlebell swings are probably where you will spend the least time so thing about breaking them up as needed so you can keep the intensity high for the other movements.

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups or kipping swings

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds (:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.  If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups and testing your work capacity for this skill.

WOD

3 rounds with one minute on each station

Double unders
Rest
Kettlebell sumo deadlift high-pulls 32/24 kg
Rest
Wall ball shots 20/14 lb 10/9′
Rest

Workout notes

Today’s workout probably looks simple on paper with only three movements and three rounds with 1:1 work:rest ratio. The difficulty in the workout will depend on how hard you attack each station.  Choose weights and difficulty levels that allow you to work for the majority of each minute. You can up the intensity and go hard knowing you have that minute of rest waiting for you.  If you are still struggling with double unders you can choose to either bite the bullet and try to get as many reps as you can in each minute or rack up a bunch of singles with the drag rope.  This is a great opportunity to challenge yourself with this tough skill so go for it if possible.