Category: Workout of the Day

Skill

EMOM for 10 Minutes
1 Squat clean thruster

The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  We’ll start by cleaning the bar from the floor and dropping into the bottom of your squat, from there, drive upwards and pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

for time

30 Thrusters 95/65 lb
200M Run
21 Thrusters 95/65 lb
200M Run
12 Thrusters 95/65 lb
200M Run

Workout notes

Today’s workout has a high volume of thrusters and three short runs.  The benchmark load on the bar is fairly light so keep that in mind when choosing your weight on the barbell.  Ideally you can open up each round with a large set and then chip away at the rest of the reps. It’s okay to treat those second and third runs as a recovery run which will make this workout feel a lot like an interval workout so move quickly but use that time to get ready for your next set on the barbell.

Skill

Front squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 15 Minutes

20 Alternating dumbbell power cleans 50/35 lb
10 Burpee box jumps 24/20 ”

Workout notes

Today’s workout is a longer AMRAP with a large set of dumbbell cleans and ten burpee box jumps.  Ideally you will use a dumbbell weight that you can complete each round of twenty in large sets.  If one clean is max effort and you are resigned to knocking out singles with a bunch of rest, you have gone too heavy.   Burpee box jumps are significantly more fatiguing than vanilla burpees so slow down your pace accordingly and work at a sustainable effort.  For this movement we’re looking for a cadence that you can maintain rather than sprinting a few reps and taking long breaks.

 

 

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Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

WOD

AMRAP in 20 Minutes

5 Sumo deadlift high-pull 95/65 lb
10 Front rack walking lunge steps 95/65 lb
15 Push-ups

Workout notes

Today’s workout is a twenty minute triplet of two barbell movements and one bodyweight movement.  Each round starts with a small set of sumo deadlift high-pulls.  The benchmark weight on the bar is on the moderate to heavy side.  You’re not required to go unbroken during the workout but you should be able to if you wanted to.  Avoid using a weight so heavy you are forced to perform single reps.  The large set of push-ups will probably be the most challenging part of the workout.  Use a standard you can maintain for all twenty minutes even if you have to break up each round into smaller chunks.  Push-ups tend to fall off fast so break them up early and often so you can keep moving.

Skill

EMOM for 10 Minutes
3 Power cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You do not need to choose a weight that allows you to do 3 reps as a touch and go set, but you should be able to follow yourself quickly for the second and third rep leaving at least thirty seconds of the minute.  For a power 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.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

3 Rounds for time

50 Sit-ups
400M Run
30 Kettlebell swing 32/24 kg

Workout notes

Today we have a three round triplet with large sets of sit-ups, kettlebell swings and a short run.  For the sit-ups you’ll want to work at a steady and sustainable pace rather than sprinting out of the gate.  For the runs your focus should be on keeping the intensity high rather than treating them as recovery pieces.  Ninety total swings is a high volume of reps and with sets of thirty you will most likely want to break up each round into smaller chunks.

WOD

In teams of 2 or 3 *

AMRAP in 30 Minutes

Row for meters

* alternate partners every 60 seconds

Workout notes

Today’s workout is essentially an interval style workout with you and one or two other parters.  We’ll be using the Concept 2 rower as our only implement today.  Take turns on the rower giving yourself a minute to score meters.  Don’t worry about resetting the rower after when you switch with your partners.  Keep the monitor on so you end up with one large number of meters at the end of the workout.  Practice quick transitions and keep flywheel spinning! Your score will be the total number of meters rowed in thirty minutes.

EVENT 1,2 – “48 burpees (and some barbell stuff)”

With a clock set for 12 minutes

Part A

for time (10 minute cap for this portion)

21 Lateral burpees over the bar
18 Hang power cleans
15 Lateral burpees over the bar
12 Front squats
9 Lateral burpees over the bar
6 Hang squat cleans
3 Lateral burpees over the bar

then with your remaining time

Part B

Work up to a max effort clean.

This workout will have two scores.  The time or total completed reps in the first workout and your total pounds lifted in the second workout.

MOVEMENT STANDARDS

“All divisions”

You may start lifting any time after you complete Part A.  A power, split or squat clean is acceptable for your max lift.
All plates used during the lifting portion of the workout must be re-stacked neatly on the floor following your final lift.

“RX”

135/95 lb and a two footed jump over the barbell.

“Scaled”

95/65 lb and step over burpees permitted.

EVENT 3 – “Numbers”

“Rx”

for time (8 minute cap)

3 Rounds of
8 Alternating dumbbell snatch 50/35 lb
7 Toe to bar

4 rounds of
6 alternating dumbbell snatch 50/35 lb
5 Pull-ups *

5 rounds of
4 alternating dumbbell snatch 50/35 lb
3 bar muscle ups

* Tiebreak time will be the end of the 4th round of pull-ups.

“Scaled”

for time

3 Rounds of
8 Alternating dumbbell snatch 35/20 lb
14 Sit-ups

4 rounds of
6 alternating dumbbell snatch 35/20 lb
10 Sit-ups with a medicine ball 20/14 lb *

5 rounds of
4 alternating dumbbell snatch 35/20 lb
6 Strict push-ups

* Tiebreak time will be the end of the round of the 4th round of sit-ups.

EVENT 4

TBA

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PLEASE NOTE

Skill

EMOM for 10 Minutes

[odd] 30 seconds of strict pull-ups
[even] 30 seconds of push-ups

We’re working on strict upper body strength for today’s workout. You will have five opportunities to knock out thirty seconds of strict pull-ups and another five for push-ups.  Scale both movements to a standard you can keep up for about half of each minute.  Pull-ups can be scaled by using a band or ring rows and for push-ups you can use an abmat as a target rather than the floor, or shorten your lever by working from the knees.

WOD

5 Rounds for time

20 Kettlebell sumo deadlift high pulls 32/24kg
10 Front squats 135/95 lb

Workout notes

Our workout of the day is a five round couplet that will be scored by the total time it takes for you to complete all five rounds.  The kettlebell sumo deadlift high pull might be unfamiliar so review the mechanics before you start the workout.  Setup with your toes pointing out while in a wide stance.  Keep your back upright and quickly drive the kettlebell upward finishing with the handle above the clavicles and below the chin.  Each round finishes with a moderate sized set of front squats.[/vc_column_text][/vc_column][/vc_row]

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PLEASE NOTE

Skill

10×1 Lunge Kick to freestanding handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

AMRAP in 20 Minutes
20 Alternating dumbbell snatch 50/35 lb
15 Box jump 24/20″
10 One arm overhead walking lunge 50/35 lb

Workout notes

Today’s workout is a time priority triplet with two weighted movements  and box jumps.  You will need a dumbbell and a box for box jumps.  The most difficult task of the three movements will most likely be the one arm dumbbell overhead walking lunge.  You will need to have good mobility to hold the dumbbell overhead with a straight arm.  If you find that locking out the dumbbell overhead is not happening today scale to lunges with the dumbbell held at your chest.  Alternate arms whenever you like but be sure to distribute the reps evenly across both arms.[/vc_column_text][/vc_column][/vc_row]

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Please note

There will be no 5:30 or 6:30 PM classes on Friday 12/13/19 in order to setup for the Hometown Hoedown.  All Saturday classes are cancelled as well. We’ll start Saturday at 8AM so be there on time to go over movement standards and workouts.[/text-with-icon][vc_column_text]

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

AMRAP in 10 Minutes

10 Toe-to-bar or see the lights sit-ups 15/10 lbs
10 Burpees

Workout notes

Today’s workout is a ten minute couplet of a core gymnastics movement and a small set of burpees.  For the gymnastics you have the option of working on kipping toe to bar or work on building your core strength by knocking out a set of see the lights sit-ups.  If you are still working on getting toe to bar and getting one or two reps is difficult try out some sit-ups.  With see the lights sit-ups you’ll hold a plate overhead throughout the rep which help make this a strict movement.  After ten minutes your score will be the total number of rounds and reps completed in ten minutes.

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Skill

EMOM for 10 Minutes

1 slow pull power clean + 1 front squat

Today’s workout has us practicing using some control in the first pull of the power clean as well as a front squat technique.  Start by setting up for a clean and then pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down.  The best way to know if you are performing the lift properly is pay attention to your back angle.  The hips and shoulders should rise together until the bar passes your knees.  From that point you can aggressively open up the hips and receive the bar in a partial squat.   Stand up fully and reset your grip and stance for the squat if needed.  Start your squat by sending your hips back as if you are siting in a chair far away from you. Remember to keep your elbows up and pointing out for the entire squat.

WOD

3 Rounds for time
400M Run
21 Power cleans 95/65 lb
12 Strict press 95/65 lb

Workout notes

This workout is a three round workout scored by the total time it takes for you to complete a simple triplet with running and two barbell movements.  The benchmark load on the barbell is fairly light for a set of power cleans but will probably feel quite heavy after a few strict press.  Your clean weight should be something you can get through each set of twenty-one by breaking up the reps into large sustainable chunks.  The strict press will most likely be how you determine your barbell weight for the workout.  Most of us will need to break up the set of strict presses in some way but you want to make sure your barbell is not so heavy that you have to perform single or double reps to get through each round.