Category: Workout of the Day

SKILL

EMOM for 10 Minutes

1 Hang squat snatch from below the knees + 1 Hang squat snatch from above the knees

Today’s skill work is positional snatch work. That means we’ll focus primarily on technique with a light to moderate load.  If you tackle this correctly you should never miss because the load is too heavy.  We’ll start by deadlifting the bar with a snatch grip and lowering the bar to below the knee caps. From there drive the bar upwards and drop under the bar recieving it in your deepest squat. Stand up and perform another lift after lowering the bar to above the knee caps.  This is meant to be a complex so settle in with your hook grip and hang on to the bar for both reps. If the squat snatch isn’t happening today practice by catching in the power position but work on getting as deep into a squat as you are able.

WOD

AMRAP in 10 Minutes
20 Dumbbell sit-ups (hold at chest) 50/35 lb
10 Left arm overhead walking lunge steps 50/35 lb
10 Right arm overhead walking lunge steps 50/35 lb

WORKOUT NOTES

We’re pairing a weighted sit-up with the difficult one arm overhead walking lunge. The one arm overhead walking lunge will require you to carry a heavy load overhead with one arm while keeping your elbow straight and stacked above your shoulder.  Focus on keeping your overhead arm and torso perpendicular to the floor and move through the full range of motion with your legs.  If shoulder mobility is an issue consider using a kettlebell held overhead or a dumbbell held at the chest. For the sit-ups our benchmark is going to be holding the dumbbell at your chest which is much harder than a standard sit-up!  You are adding load and removing momentum created by throwing your arms forward.

Skill

Power clean
1-1-1-1-1

We’re tackling a simple weightlifting movement in today’s skill work.  We’ll lift without a clock to allow you plenty of time to rest and recover should you decide to work up to a strong effort power clean.  You can use this opportunity to add some weight to what you normally lift so long as your mechanics are consistent.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your knees, aggressively open the hips to create vertical drive on the bar.  Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up.   Try to hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number.  If you are new to the power clean keep the load in the light to moderate range rather than increasing to max effort.

WOD

10 Rounds of 30 seconds at each station.

Burpees
Rest
Kettlebell swings 32/24 kg
Rest

Workout notes

Today’s workout pairs two classic movements in a long duration interval format.  If you want a challenge for this workout look no further.  Before the call of 3,2,1… go, take a quick assessment of your fitness level and estimate what numbers you could hold for each of the thirty second rounds.  Fast burpees will net you 10+ reps per round and most of us will top out at 12-13 reps of kettlebell swings.  The challenge is to pick a difficult yet sustainable number of reps and hold that for all ten rounds. In the end we’ll score this by the total number of reps you complete after all ten rounds are finished.

Skill

EMOM for 10 Minutes
Straight set of Chest-to-bar or chin over bar pull-ups

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 and performing chin over bar pull-ups rather than the more difficult chest to bar pull-ups. 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!

WOD

AMRAP in 15 Minutes
10 Strict Press 95/65 lb
20 Front Squat 95/65 lb
10 Strict press 95/65 lb
200M Run

WORKOUT NOTES

Today’s workout has three different movements combined into a format that should give you an opportunity to build capacity in several different domains.  Each round has a total of 20 strict presses and 20 front squats.  Your capacity with the strict press should determine your load for the workout.  Without the assistance of the core/legs to drive the bar upward the difficulty of pressing overhead increases by a great deal.  We’ll break up the 20 presses into two sets of 10 with 20 front squats in between. The benchmark load is light for both movements so you should be able to complete each movement in 1-2 sets with your chosen weight.  Break up the rounds as needed but ideally you should be able to perform 10 presses and 20 squats unbroken when you are fresh with your chosen weight.  Use the 200 meter run as a bit of recovery but push hard to get back in the gym as quick as possible once you have recovered.

Skill

Two rounds of Tabata alternating between movements

Arch Hold
Hollow Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 20 Minutes

50 Double unders
35 Push-ups
20 Weighted step ups 50/35 lb 24/20″

Workout notes

Today’s workout is a fairly simple longer duration triplet.  Making appropriate scaling choices will be important to keep you moving through this AMRAP. Starting with double unders the first scaling option would be to decrease the set size to something that is challenging but also repeatable under fatigue. A set of 50 unbroken will take around 30 seconds so you will want to choose a number that will have you working here for around a minute.  If you don’t have double unders yet you can complete 50 singles with a double under attempt every 10 reps. Think about giving the drag ropes a try if you are a double under master! Push-ups can be scaled as usual to your knees or on a box.  If you’ve been working from your knees for awhile now and are knocking out large sets make sure to give box push-ups a try or do some reps from your toes and some from your knees to up the difficulty. For the weighted step ups you will choose one dumbbell to hold however you choose.

WOD

Every 5 minutes for 5 rounds*

for time
400M Run
21 Thrusters 95/65 lb

*Rounds start at 0:00, 5:00, 10:00, 15:00, 20:00

Workout notes

For today’s workout you will have five opportunities to attempt a short running and barbell sprint.  With five minutes on the clock for each round you should have ample rest available if you scale appropriately.  The run can be scaled by distance and the thrusters can be scaled by load.  Ideally your load is light enough that you could get through most of the thrusters for each round in one or two sets.  Don’t forget to take a look at the total volume as well.  We have over a mile of running and a hundred thrusters on the board today so scale the volume by chopping off one or two rounds if needed.

WOD

With a partner

AMRAP in 25 Minutes

50 one arm devil press 50/35 lb
400M uneven farmer carry
30 Sandbag squat clean over the shoulder 100/70 lb

Workout notes

For today’s workout you’ll want to partner up in groups of two or three. You and your group have a long duration AMRAP on the menu.  We start with a large set of fifty one arm devil presses.  The devil press consists of a burpee followed by a snatch or clean & jerk.  Trade off as often as you like or try to perform small sets quickly by alternating arms.  After you finish your devil presses head out the door with your dumbbell and a heavy kettlebell.  Your group is tasked with traveling 400M.  Trade the objects whenever you need too but make sure only one person is working at a time (that means both objects).  When you get back inside finish your round by working through thirty sandbag squat cleans, thats a clean where you pass through a full squat and then toss the bag over your shoulder to finish the rep.

Skill

7 Rounds of 30 seconds on each station

Air assault for calories
Rest
Row for calories
Rest

We have something a little different on the menu for today’s skill work.  The skill you’re working on is intensity! We’ll have fourteen minutes total to work through seven rounds with a 1:1 work rest ration at each of two stations.  Use this time to practice a little higher power output than you might normally in a workout but try to ease into rather than go all out in the first round.

WOD

AMRAP in 10 Minutes
50 Burpees
50 Kettlebell Sumo deadlift high pull 32/24 kg

Workout notes

As you can probably already guess most of us will have a low round count in today’s workout.  Burpees are an inherently slow movement and large numbers of them are going slow things down even more.  Start out at a steady and sustainable pace on your first set of fifty.  If you do get through one round and have some time left that’s your chance to try and speed up a little.

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.