Category: Workout of the Day

WOD

6 rounds of:

1 minute of rowing
1 minute of double-unders
1 minute of push-ups
1 minute rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity.  If you are scaling the double unders to single unders make a few double under attempts in every round so you get some practice in. If you have the double under mastered you could easily game this workout by going easy at the other stations but that is not the intent of this workout!

WOD

In teams of 2 or 3

AMRAP in 30 Minutes

40 Burpees
30 Sandbag bear hug squats 100/70 lb
400M Run as a team

Workout notes

Partner up or find a team for today’s workout!  We’ll tackle this long duration workout in teams of two or three.  Each round starts with forty burpees then thirty sandbag squats with one person in the group working at a time.   There is no prescribed amount that each partner needs to do so divide the reps up between partners as you see fit.   To maximize your performance make sure someone is always working while the other partners are resting and try to never have anyone resting for two long. Keep your burpees in small sets of 1,2 0r 3 to keep the speed of each burpee up.  When it comes to the sandbag squats you’ll want your set sizes to be bigger to minimize transition time.  Use a sandbag weight that all partners can easily squat for several reps when fresh.  After you’ve finished your work in the gym the team will head out on a 400M run together and then start working on another round when everyone returns.

Skill

EMOM for 10 Minutes

1 Push Press + Push Jerk + Split Jerk

We have a lifting complex on the menu today.  You will ten opportunities to work on three difficult overhead barbell movements.  The complexity will increase as you fatigue from rep one to three so technique will be paramount.  In the push press you drive the bar upward creating vertical momentum by driving from the hips and finishing the rep with your arms.  Carefully lower the bar down to the shoulders using the “soft knees” technique.  The push jerk and split jerk start with the same vertical drive but you will quickly drop into a partial squat for the push jerk and a deep lunge for the split jerk.  If you are new to the lift start out with a light and manageable weight as you get familiar with the positions.  Increase only when you have mastered the whole sequence.

WOD

for time

21-15-9
Power clean 135/95 lb
Push jerk 135/95 lb

Workout notes

Today’s workout is a short duration couplet with two barbell movements.  Your score will be the time it takes for you to complete three rounds of power cleans and push jerks with a descending rep scheme. You will use the same weight for both movements so adjust your load based on the most difficult of the two.  For most of us that will be the push jerks.  The cleans can easily be completed by performing quick single repetitions with a short rest between reps.  That will likely take less time than trying touch and go reps as you’ll need to rest and recover between sets.  Single reps won’t make sense for the push jerks on the other hand because you would have to clean the bar from the floor for every rep. If you are in that situation you have gone too heavy. Use a weight that allows you to complete fairly large sets of push jerks.

Skill

5 attempts at a Handstand hold w/ 10 shoulder taps

Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter while handstand walking.  Once you have that down you can attempt quickly lifting one arm and touching your shoulder on that same side.  This will put all of your weight on one arm so you’ll need to have a pretty well developed handstand in order to pull this move off.  This is a fairly advanced skill so remember to start at the beginning of our handstand progression before attempting something that is far outside of your capabilities.  If you are not sure where to start see where you fit on the following guide and talk to a coach.

Level 1 10-30 Shoulder taps while in a plank hold
Level 2 Pike handstand with feet on floor or box with or without shoulder taps
Level 3 Pike handstand with feet on wall with weight transfer back and forth between hands
Level 4 Handstand hold on wall with weight transfer back and forth between hands
Level 5 Handstand hold with shoulder taps

WOD

AMRAP in 20 Minutes

400M Run
21 Goblet Squats 24/16 kg
12 Kettlebell Snatch 24/16kg

Workout notes

Today’s workout is a long duration triplet with a short run and two lifting movements.  You’ll need one kettlebell for both of the movements done inside the gym.  The kettlebell snatch will likely be the most difficult of the two movements so choose a kettlebell light enough that you can snatch it overhead without compromising your form.  The kettlebell snatch is a little different than the familiar dumbbell snatch. All reps will be taken from the hang and you’ll need to rotate the kettlebell around your wrist as you punch up into the air to avoid having the kettlebell come crashing down on the backside of your arm.  Test out both your dominant and weaker arm to make sure you have an appropriate weight. Break the reps however you see fit but do your best to distribute the work evenly across both arms.  The run will take up a majority of the time in this workout so do your best to keep the intensity up during the runs and try to get back to the gym quickly.  It should be cooler today than earlier in the week, but still make sure to stay hydrated throughout this longer workout!

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 10 Minutes
50 Sit-ups
35 Deadlift 155/105 lb
20 Hang power clean 155/105 lb

Workout notes

Today’s workout is short duration AMRAP with large sets of two weightlifting movements and sit-ups.  With the large sets we’re likely looking at low round counts so don’t be intimidated by the potential volume but moderate your pace so you can work continuously for ten minutes.  Most of us won’t be able to do the barbell movements “unbroken” so just work in sustainable sets that allow you to work continuously with short rest.  The hang power clean should be the most difficult of the two barbell movements so adjust your load based on the clean and use the same weight for the deadlift.

Skill

EMOM for 10 Minutes

20 seconds of Kipping pull-ups then 20 seconds of double unders

We’re working on two difficult skills today.  You will have ten rounds to work on the kipping pull-up or kipping swing as well as  double unders.  Twenty seconds should give you you enough time to work on one strong set of kipping swings or pull-ups prior to knocking out some double unders.  Experienced athletes can work on getting larger sets of pull-ups. If you are new to the movement work on coordinating the kipping swing so you can repeat the movement for successive reps.

WOD

5 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9′
Two arm dumbbell suitcase walking lunge steps 50/35 lb
Rest

Workout notes

Today’s workout is a five round interval workout with one minute of work at each of two stations and another minute of rest.   For the minute of wall ball shots use a medicine ball and target height that allows you to start each round with a large set and then recover momentarily so you can knock out a couple of smaller sets with your remaining time.  In the other working minute you’ll complete as many lunges as possible using a pair of dumbbells held at your side.  Use dumbbells where you can keep your torso upright and push up with your leading leg without folding forward at the hip.  If you are collapsing at the midline to finish your reps you have gone too heavy or may need to perform bodyweight lunges instead!

Skill

Front squat w/2 second pause in bottom of squat
2-2-2

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet with your elbows and chest up.  Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.

WOD

AMRAP in 10 Minutes *

Push-ups

7 Kettlebell swings 32/24 kg EMOM *

WORKOUT NOTES

Your score for today’s workout will be the total number of push-ups completed in ten minutes.  You will have a “buy in” of seven kettlebell swings every minute starting at 0:00. Do your best to move quickly through the swings and scale the load/volume if needed so you leave at least forty-five seconds to work on push-ups.  Remember that the push-ups will fall off fast so break them up early and often. Do your best to keep moving and knock out a small set immediately after you get off your last kettlebell swing.

WOD

Every 5 Minutes for 6 rounds*

Each round for time
400M Run
15 Burpees to a plate

*Start rounds at at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00 on the clock.

Workout notes

For this workout you will record the time of each attempt of running and burpees.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your later rounds.  If you are not sure you can make the 400M run and 15 burpees in the first rounds with some time to rest you can scale the volume by decreasing the burpees or shortening the run.  Your run and burpee speed should be much quicker than if this were just a 30 minute AMRAP of the two movements.  Make sure to stand tall on the top of your plate for each burpee with open hips to complete the rep. The size of the plate is your choice today! If you are unable to make the interval at any point adjust your run or burpee number accordingly.

WOD

Tabata Row for calories
Tabata Alternating dumbbell snatch 50/35 lb
Tabata Box Jumps 24/20″
Tabata Thrusters 45/35 lb

One minute rest between tabatas

Workout notes

We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  We’ll work for a full eight rounds on each movement with a minute rest to transition and recover between stations.   For the row you’ll want to wind up the flywheel quickly and hold a higher pace than you normally would in an interval workout with a longer duration. Do you your best to moderate your work so you score close to the same number of calories in each round. One extra calorie in a round likely won’t be worth the effort. For the snatches and thrusters use a weight with which you can work through most of the twenty second interval. Pace your box jumps by resting momentarily on top of the box and trying to hold a set cadence for all eight rounds.  We’ll score this workout in the same way you would score the workout “Fight Gone Bad” Count all of the reps you accumulate at each station and come up with one big score.   With all the rest periods that means you have the opportunity to keep the intensity high so treat each twenty second work period as a mini AMRAP.

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

200M Run
15 Kettlebell swings 32/24 kg
10 Chest to bar pull-ups

Workout notes

Today’s workout is a long duration triplet with a short run along with a small set of kettlebell swings and pull-ups. The set of swings are not meant to be max effort so break up the set of fifteen into one to two sets so you can protect your grip for the upcoming set of pull-ups.  Similar to the classic CrossFit workout “Helen”, the set of pull-ups might seem like they are on the smaller side but they’ll feel much harder than usual due to the preceding kettlebell swings.  Chest-to-bar pull-ups present a much harder challenge than chin over bar pull-ups.  Scale to chin-over-bar pull-ups, jumping pull-ups or a standard  that you can consistently maintain deep into the workout when you are fatigued.