Category: Workout of the Day

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

for time

50-35-20
Wall ball shots 20/14 lb 10/9′
20-35-50
Alternating dumbbell snatch 50/35 lb

Workout notes

Today we have another time priority couplet with an interesting rep scheme.  You will perform seventy reps in each round but the set sizes vary.  The wall ball shots start with a large number and descend while the snatches start with the smallest set and ascend.  Use a medicine ball and dumbbell weight with which you can complete very large sets for both movements.

Skill

EMOM for 10 Minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  If you are new to lifting practice a smooth transition from where you catch the bar into the bottom of your squat.  Plan to add weight as you go to end up with a few challenging lifts in the last 2-3 minutes. If you are confident with this lift and are feeling good build up to a PR attempt in minute 10!

WOD

for time
2-4-6-8-10-8-6-4-2
Front rack walking lunge steps 115/85 lb
Lateral burpees over the bar

Workout notes

Today’s workout is a task priority couplet with a pyramid style rep scheme.   We’ll climb from two to ten reps of each movement and then back down to two reps before calling time.  The workout calls for a moderately heavy lunge weight and we are performing a total of fifty reps. Use a load that allows you to complete fairly large sets when fresh.  The most challenging style of burpee will be shooting your legs back and then forward before jumping laterally over the bar.   Scale by stepping down and back before stepping over the bar.

Skill

EMOM for 10 Minutes

1 Power Clean + 2 Split Jerk

For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you would normally work with for strong effort lifts.

WOD

Two rounds of tabata alternating between

Two arm dumbbell power cleans 50/35 lb
Box jumps 24/20″

Workout notes

We are using the tabata interval timer for today’s workout.  The Tabata timing is eight rounds of twenty seconds on and ten seconds off and we’re doubling the rounds so our workout will be eight minutes long which puts this task in a short time domain.  For both movements you will want to use a load and box height with which you can work for most of the twenty second interval at fairly high intensity.  Use the rest period to recover and transition between movements.  Score this workout as you would an AMRAP by counting your total reps accumulated in all sixteen rounds.

WOD

AMRAP in 20 Minutes

6 Strict Pull-ups
12 Overhead walking lunge steps with plate 45/35 lb
24 Air squats

Workout notes

We have a long duration triplet on the menu today. The workout starts with a small set of pull-ups and then transitions to overhead lunges with a plate before you end each round with a small set of bodyweight squats.  In this workout we’re specifically working on strict pull-ups which means you should avoid transferring any momentum from the lower body by kipping.  If unassisted pull-ups aren’t in the cards for today try a band that keeps the movement difficult but try not to bounce out of the bottom to make the movement easier.  Alternatively you could perform ring rows or jumping pull-ups.  When it comes to the lunges use a plate you can hold overhead with your arms locked out directly above your torso throughout the full range of motion.  If mobility is an issue scale by holding the plate at your chest or going with just bodyweight.

WOD

10 rounds of 90 seconds work, 90 seconds rest

In every work period complete

7 Clean & Jerks 155/105 lb
then
Max reps lateral burpees over the bar in remaining time

Workout notes

We’ll have thirty minutes on the clock today and a 1:1 work:rest ratio.  There will be ninety seconds in each work period and your score will be the total number of burpees you complete after ten rounds.  The suggested barbell load is on the heavier side but keep in mind that you’ll want a weight with which you can complete single repetitions in quick succession.  Ideally you should have at least forty-five seconds in each round to knock out burpees.  Grab a whiteboard and write down your reps after each round so you can come up with one score at the end of the workout.  If classes are large we will pair up and share equipment so that one partner works while the other rests.  If that’s the case be sure to clear out quickly at the end of your three minutes so your partner can start working.

SKILL

EMOM for 10 Minutes
2 Squat snatches

For today’s skill work we are working on snatch doubles.  Do your best to drop into as deep of a squat as possible for each repetition.  Shoulder mobility might be the limiting factor with how deep you are able to squat with a bar locked out overhead so  test your limits and only as deep into the squat as your range of motion allows you.  These reps do not need to be performed as touch and go but do follow yourself within a few seconds if you are performing singles so that you have plenty of time in the minute to rest.

WOD

AMRAP in 10 minutes

20 Kettlebell swings 32/24 kg
35 Sit-ups
20 Push-ups

Workout notes

This workout will be scored by the total number of rounds and reps you complete in ten minutes of the kettlebell swing, sit-up and push-up triplet.  The set sizes are fairly large for the tight timeframe of this workout so do your best to keep moving throughout all ten minutes.  Inevitably the push-ups will slow down as you get fatigued but that is okay! Add some rest and knock out each set of twenty in small sets with short rest.  Choose a scaling option for your push-ups that is difficult but also allows you to keep moving through the reps at a decent pace.

SKILL

Front Squat
3-3-3-3-3

Work up to a strong effort three 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. Your elbows should be pointing outward with 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
30 Double unders
25 Wall ball shots 20/14 lb 10/9′
200M Run

WORKOUT NOTES

Today we have a time priority triplet with three classic movements.  Unlike yesterday’s sandbag cleans everything you see today should be fairly familiar.  Each round of the workout starts with a small set of double unders.  If you are still working on double unders this workout would be a great opportunity to work on the skill by scaling the volume in each round to a number that seems reasonable for your current level.  A great way to start learning the movement is to start with single unders and make a double under attempt every two to three reps.  After your double unders knock out a set of wall ball shots before heading out the door on a short run.  It’s going to be chilly today so bundle up if needed!

SKILL

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Spend some time working on a handstand skill of your choice today.  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 are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

6 Rounds with 1 minute at each station

Burpee pull-ups
Sandbag cleans 100/70 lb
Row for calories
Rest

Workout notes

Today we’re dusting off our hoedown gifts and bringing them into a workout. We’ll spend some time reviewing the sandbag clean in each class so if they are new to you don’t fret! In the clean you will take the sandbag from the floor and drop it over your shoulder for each rep.  Start with a wide stance and try to generate some hip drive to get the sandbag up to the shoulder.  Remember this is an odd object so the actual weight you choose will feel a bit heavier than what you are used to when it comes to barbell lifts.  The available weights are distributed from 45-100 pounds so you will have several to choose from and we can scale below that if needed as well. The cleans will be paired with burpee pull-ups and rowing for calories. In the burpee pull-up use a bar that is just outside your reach.  Ideally you will jump as high as possible and pass through a part of a strict pull-up.  Score this workout like you would fight gone bad and count up your total reps after all six rounds to come up with one big score.

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ONE CLASS TODAY, closed tomorrow

Please note: We will be open for one class today, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]

WOD

With a clock set for 20 Minutes

2000M Run

then

AMRAP in remaining time of
18 Dumbbell snatch or kettlebell swing
19 Jumping squats

Workout notes

We’re introducing a new running distance for today’s holiday themed workout.  We’ll set the clock at twenty minutes and you will start with one 2K running effort.  When you get back to the gym complete as many reps as possible in your remaining time of the snatch or swing and jumping squat combo.  It’s up to you to choose your weighted movement today.  Choose your favorite of the two or one you would like to work on today!  There is no prescribed weight for either movement but we’re looking for something light enough for you to keep the intensity high and move continuously when you get back to the gym.[/vc_column_text][/vc_column][/vc_row]