Category: Workout of the Day

WOD

AMRAP in 20 Minutes
200M Run
20 Power Snatch 75/55 lb
20 Box Jump 24/20″

Workout notes

Today’s workout is a long duration triplet with a light but difficult weightlifting movement. The benchmark load is on the lighter side but the rep count is high. Use a load light enough that you can maintain power snatches throughout the workout and get through each round in the fewest number of sets possible.  Move quickly through the snatches and box jumps and use the run as a bit of recovery so you can maintain a quick pace while you are inside the gym.

Skill

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

for time
30 Power cleans 205/145 lb

Workout notes

Today is all about the barbell!  The “Rx” weight for this workout on the heavier end. We’re specifically asking for power cleans so we’re looking for a weight that is lower than your max effort squat clean which would normally be considered more difficult.  Keep the load in the 60% range but use this opportunity to attempt a heavier weight than you might normally choose if you feel that you are ready. Most of us will want to work through this single element workout by performing single power cleans at fast but sustainable pace.

Skill

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

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 are new 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’s skill work time practicing walking on your hands!

WOD

for time

50 Wall ball shots 20/14 lb 10/9 ‘
100 Walking lunge steps
50 Wall ball shots 20/14 lb 10/9 ‘
100 Walking lunge steps
50 Wall ball shots 20/14 lb 10/9 ‘

Workout notes

Today we have a couplet of two movements that come in the form a of a chipper!  You are tasked with three sets of wall ball shots and two large sets of bodyweight lunge steps.  Focus on keep your chest up during both movements.  Avoid having the chest cave in at the bottom of your wall ball shot or lunge step.  Remember that your knee should be tracking in line with your foot during the squat and lunge.  It’s okay if the knee comes past the toes a bit during the squat but try to avoid that during the lunge.

Skill

Tabata Thrusters 95/65 lb

Today’s skill work focuses on more of our “intensity training”.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off.  The total work time is short so you’ll want to start out at a strong but sustainable effort.  We’ll use traditional Tabata scoring for this so your score will be your LOWEST number of reps in any round.  If you complete 10 thrusters in the first round and 1 in the last round, your score would be 1.

WOD

AMRAP in 15 Minutes

12 Sumo deadlift high pull 95/65 lb
30 Double Unders
21 Push Press 95/65 lb
30 Double unders

Workout notes

This time priority workout is another “light” barbell workout.  Just like the thrusters in the skill work these movements are usually very difficult even with a light barbell.  We have two sets of double unders for each round.  If you are new to double unders scale the volume for each set to a number you could complete in about 30-40 seconds.

Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.

WOD

5 Rounds for time
20 Kettlebell swings 32/24 kg
10 Burpees
20 Sit-ups

Workout notes

Today’s workout is a five round triplet with heavy kettlebell swings and two bodyweight movements.  Your score will be the total time it takes you to complete all five rounds.  Five sets of twenty kettlebell swings will be a challenging task so use a weight you can complete each set of twenty in two to three sets.  If you are opting for a heavier than usual kettlebell in today’s workout remember that you can perform swings to eye-level as a scaling option.  The bodyweight portion of the workout is vanilla burpees and sit-ups.  Use this time to recover from the swings but do your best to move quickly through both movements!

Skill

Front squat
3-3-3-3-3

Today we’re working up to a strong effort three rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

3 Rounds for time

400M Run
15 Front Squats 155/105 lb

Workout notes

Today’s workout is a three round couplet with one of the same movements that we are tackling in our skill work.  In the WOD we’re looking for a weight that is in the 60% range of what a maximal effort squat would be.  Do your best to be conservative in choosing your workout weight and select a load with which you could complete each round in 1-3 sets.

WOD

In teams of 2 or 3

AMRAP in 12.5 minutes of
10/7 calories each on the assault bike

rest 5 minutes then

AMRAP in 12.5 Minutes of
15/10 calories on the concept 2 rower

Workout notes

We have two monostructural movements in today’s workout. The total workout time is 30 minutes including both 12.5 minute AMRAPS and the long rest period between.  We’ll partner up for this WOD so that means additional rest during each AMRAP.  Go as hard as possible while you are on the bike or the rower and do your best to recover while your partner(s) are working.  Your score for the workout will be the total number of rounds that you and your cohorts complete on both movements.

WOD

AMRAP in 20 Minutes
50 Sit-ups
35 Wall ball shots 20/14 lb 10/9′
20 Power Clean 135/95 lb

Workout notes

Today’s workout is a long duration metcon with a bodyweight movement and two weighted movements. We’re looking at a potentially high volume of reps of all three movements so break them up early and often. Do your best to keep your rest periods short and consistent throughout the workout.  In a long workout like this it usually doesn’t pay off to go out too hard in the first round. Pace yourself and try to keep the same splits for twenty minutes.

Skill

EMOM for 10 Minutes

1 Slow pull power clean + power clean

Today’s skill work is a barbell complex with two styles of power clean. Start by pulling the bar from the floor keeping your hips low and back upright while practicing accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a receiving position.  Reset the bar on the floor and perform a full speed power clean hitting the same positions as the slow pull.  This is positional work so use a challenging weight but remember that you should be below maximal effort.

WOD

AMRAP in 10 Minutes

10 Push-ups
7 Toe-to-bar
4 Deadlifts 275/185 lb

Workout notes

Our metcon for the day is a triplet with two gymnastic movements and a heavier than usual benchmark weight on the barbell.  The barbell prescription for this workout recommends a heavier weight than we see in a higher rep metcon. Warm up to a weight you could perform for a set of four without fatigue. Ideally you are able to complete the deadlifts in one set while fresh and deep into the workout as well. If you find that you need to compensate by bending your back during the deadlifts or if you are forced to resort to singles, you have gone too heavy! Scale push-ups to a standard you can maintain for ten minutes.  Avoid progressively scaling by making the push-ups easier as you fatigue during the workout.  The same goes for the toe-to-bar. Use a standard you can maintain with minimal rest when you get tired. If toe-to-bar are not happening today scale to knee raises or some form of sit-up.

Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

AMRAP in 10 Minutes

100M run
15 box Jump 24/20″
20 one arm dumbbell push press 50/35 lb

Workout notes

Today’s workout is a time priority triplet with a short run to the wall and back and two difficult conditioning movements.  We’ll perform the push press on one arm. You can knock that movement out in sets alternating whenever you feel you need to switch arms.  Break the round up any way that you like but do try to distribute the work evenly on both arms.  We’re looking for a weight you could perform 20 reps in a small number of sets. If you find that you need to switch arms every 1 or 2 reps you may have gone too heavy! The box jump and push press have a similar stimulus even though one movement is bodyweight and the other weightlifting so use that run as a bit of recovery and try to go fast when you are inside the box!