Category: Workout of the Day

WOD

1000M Run
50 alternating dumbbell snatch 50/35 lb
100 see the lights sit-ups 15/10 lb
50 alternating dumbbell snatch 50/35 lb
1000M Run

Workout notes

Today we have a pyramid style chipper with large sets of snatches and sit-ups. In total we will be doing a hundred of each sandwiched between one-thousand meter runs.  Use a dumbbell snatch weight that allows you to perform large touch and go or single reps with a quick cadence.  “See the lights” sit-ups are a movement we don’t see often and they are very difficult!  Grab a light weight plate and extend your arms overhead throughout the sit-up.  At the top of the rep your torso should be perpendicular to the floor with the plat overhead so that you can see the ceiling through the hole in the middle.  When done correctly these will feel like weighted “strict” sit-ups as you won’t be able to throw your arms to help get the upper body off of the ground.  Feel free to anchor your foot under the dumbbell if that helps you activate your hip flexors.

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 and if you’re ready give some obstacles a try!

WOD

AMRAP in 12 Minutes

3-6-9-12-15-18 …
Pull-ups
Box Jumps 24/20″

Workout notes

Our workout today is a time priority couplet with the always difficult pull-up and the explosive box jump.  The volume will accumulate with both movements after twelve minutes so plan for high reps of both.  Scale the pull-ups to a standard you can maintain for all twelve minutes.  Jumping pull-ups will be a tough pairing with box jumps so consider using a band or working on supine ring rows.  If you feel a hand tear coming on it’s a good idea to switch to a strict style pull-up if possible.  Your score will be the number of reps you complete of both movements in a round plus any additional reps in an incomplete round.  If you finished the box jumps in the round of eighteen and twenty one pull-ups in the next round, your score would be 18+21.

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. 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

10 rounds of
20 seconds of push-ups
40 seconds of hang squat cleans 135/95 lb

Workout notes

Today we have a ten round time priority workout with two movements.  The workout is a total of ten minutes with with twenty seconds of each minute spent on push ups and forty seconds dedicated to repping out hang squat cleans.  Your score for the workout will be the total number of push-ups and cleans that you complete after all ten rounds are complete.  Scale the push-ups to a standard that you can work for most of each twenty second interval in a few sets.  The clean weight should be one that you can also work through the interval in small sets.  If you find that you need to perform single repetitions with your chosen weight, you have gone too heavy!

Skill

7 Rounds of
30 Seconds air assault bike
30 seconds rest
30 seconds burpee pull-ups
30 seconds rest

Today we’re working on the skill of  performing quick and explosive burpees as well as sustaining a strong effort on the bike. Use a pull-up bar that is outside of your reach and attempt to pass through a portion of a strict pull-up.  Make that pull-up easier by jumping as high as you can after springing up from your burpee.  Use this opportunity to attempt a burpee speed that is a little faster that what you might normally do in a workout even if that means cutting the time short in each thirty second interval.   When you are on the bike rev up the fan quickly to an RPM that is slightly above what you would use in a longer workout and hold it there for as long as possible.

Metcon

3 Rounds for time

30 Walking lunge steps
15 Deadlifts 225/155 lb

Today’s WOD has a heavy emphasis on the legs!  Starting each round with a set of lunges will make the deadlift feel a bit heavier than normal so break up the sets as needed but do your best to keep moving and keep the intensity high!

Skill

EMOM for 10 Minutes
:30 seconds of pistols

Pistols are a unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Today we will be tackling this difficult skill, luckily there are MANY ways to scale this movement.  You can use a box and perform high box step ups with a slow negative or use assistance from a squat stand post, ring or band or use a low box to sit down to.  If you are close to being able to do pistols you might try wearing weightlifting shoes or sliding a small plate under the heel of your shoe to make things a bit easier.

WOD

AMRAP in 15 Minutes
10 toe-to-bar
5 dumbbell hang clean & jerk right arm 50/35 lb
5 dumbbell hang clean & jerk right arm 50/35 lb
100M Run

Workout notes

Today’s workout is a time priority triplet with a difficult gymnastic movement and dumbbell variation of a weightlifting movement we see quite often. Toe-to-bar can be scaled by performing knee-ups or some variation of sit-ups.   There are a total of ten dumbbell hang clean and jerks in each round.  We’ll complete five on each arm prior to setting out on a short run. Choose a dumbbell weight that allows you to complete five in a row with both arms while fresh.

Skill

EMOM for 10 Minutes

1 Clean & 2 Split jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it 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 work with if it were a 1 or 2RM lift.

WOD

With a clock set for 12 Minutes

1 Minute of wall ball shots 20/14 lb 10/9′
1 Minute of double unders
2 Minutes of wall ball shots 20/14 lb 10/9′
2 Minutes of double unders
3 Minutes of wall ball shots 20/14 lb 10/9′
3 Minutes of double unders

Workout notes

This workout will be scored by the total number of repetitions you complete across all twelve minutes.  Do your best to treat each interval as an AMRAP and work for as much of the time allotted as possible.  If you are proficient at double unders you could easily game the workout by going easy on the wall ball shots but that is not the intent of this workout. Do your best to keep the intensity high for all six rounds!

WOD

“Run Randy Run”

for time

1 Mile run
75 Power Snatch 75/55 lb
1 Mile Run

Workout notes

In the hero workout “Randy” you perform a total of seventy-five snatches for time.  Today we are going to perform that number of snatches sandwiched between one mile runs.   The Rx weight is meant to be very light so there will most likely be a large number people that are able to Rx the weight but be sure to keep the load light enough that you are not forced to perform singles or even sets of 2 or 3. Ideally you can at least hit sets ten or more when fresh.  For scaling let’s scale both the run distance and the total number of reps in addition to the weight on the barbell if needed.  Adjust the total volume to one you could complete in under thirty minutes.  If the run or snatches are particularly difficult for you, a 1000-50-1000 would be a great option.

WOD

5 Rounds of 3 minutes on 1 minute off

9 Push-Ups
6 Deadlifts 155/105
3 Hang power clean 155/105 lb

Workout notes

For today’s workout we have five, three minute intervals of work, with one minute rest.  Treat each work period as a mini amrap working through the triplet as many times as possible.  We’ll score this workout as you would score  “The Chief’.  Add up your total number of completed rounds and additional reps after you have finished all five rounds.  The deadlift weight should not be a challenge today.  Plan to select a weight that allows you to complete the 3 hang power cleans unbroken throughout the workout.

Skill

EMOM for 10 Minutes
[odd] Straight set of Toe-to-bar
[even] 30s of arch hold

We’re working on two basic gymnastic movements today.  For every odd minute attempt a straight set of kipping swings or toe-to-bar.   Start at a moderate effort and try to maintain the same number of reps for all five rounds.  On the even rounds try to hold hold an arch or superman for as much of thirty seconds as possible.  If you want to increase the difficulty hold a pvc with arms straight and at shoulder width.

WOD

3 Rounds for time

400M Run
21 Push Jerks 135/95 lb
12 Front rack walking lunge steps 135/95 lb

Workout notes

Today’s workout has a heavy emphasis on the barbell!  The benchmark loads are weights that we see often but the set size and movements are very difficult.  Push jerks can be tough at high volume so scale the load appropriately.  Ideally you would start each round with a large set and finish each round with a few smaller sets.  Don’t underestimate the weighted lunge! The lunge is a unilateral movement which makes each rep much harder than it would be with a squat or clean.  Test both movements and scale based on the which of the two weighted movements is harder for you.

Skill

EMOM for 10 Minutes
1 Squat Snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can.

WOD

for time

50-35-20
Kettlebell swings 32/24 kg
20-35-50
Box jumps 24/20″

Workout notes

Today’s workout is a three round couplet with fairly large set sizes for each movement.  There is a total of seventy reps in each round and we’re starting with a higher volume of kettlebell swings and finishing with a high volume of box jumps during the last round.  Most of us will need to pace the workout from the start due to the high volume sets.  Break up the kettlebell swings into smaller sets that you can perform with short rest between efforts.  When it come to the box jumps the best strategy will be to slow your cadence down to a sustainable effort as you work through through those final two rounds.