Category: Workout of the Day

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Skill

EMOM for 10 Minutes
Straight set of Kipping 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. 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![/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

WOD

for time

21-18-15-12-9-6-3
Hang Power Clean 115/85 lb
Push Jerk 115/85 lb

Workout notes

Our workout today is a task priority couplet with two barbell movements!  The benchmark load for the workout is on the lighter side.  It will be an advantage to be able to complete large sets of both movements as you work through each round. Remember to review the hook grip! It may feel a bit awkward at first but it’s very helpful during a workout like this![/vc_column_text][/vc_column][/vc_row]

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Skill

1RM Clean and Jerk

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

AMRAP in 10 Minutes
30 Double Unders
15 Sit-ups with medicine ball 20/14 lb

Workout Notes

Today’s workout pairs a pretty simple skill with a more difficult one.  We are adding a bit of difficulty to the sit up by holding on to a medicine ball.  You will tap the ball behind your head as you lay down for the sit-up and then sit all the way up with it at the top of the rep.  You will always be completing twice as many double unders as you are sit-ups.  If you are still having trouble with double unders you can scale the number of reps each round rather than doing only singles.  You could choose to complete the same number of double unders as sit-ups each round or even half as many double unders as sit-ups if you are very new to this skill.  If you are still unable to get any double unders at all you can complete the same number of single jumps per round with a double under attempt every 5 jumps.[/vc_column_text][/vc_column][/vc_row]

Skill

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

Have some fun with the skill work today! 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 todays skill work time practicing walking on your hands!

WOD

AMRAP in 20 Minutes

25 Squats
20 Alternating Dumbbell Snatch 50/35 lb
15 Burpee

Workout notes

Today’s workout is a long duration triplet. We have two bodyweight movements and a high rep set of a light weight lifting movement.  When it comes to the squats try to get your hip crease below parallel and maintain that depth throughout the workout.  Later on when you start to fatigue pay special attention to your squat depth and make sure you are holding yourself to the same standard throughout each round.  The main driver for your dumbbell snatch should be a violent hip opening creating vertical drive for the weight.  If you find that you are simply pressing the dumbbell overhead you may not be recruiting your hips effectively.  Do your best not to use the burpees as recovery and practice quick, explosive repetitions and rest as needed.

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WOD

for time

1 Mile run
50 Power cleans 135/95 lb

Workout notes

Today’s workout is a chipper but it is essentially two single element pieces. We start with a moderate duration run and finish with a large set of a simple barbell movement.  It will be a little chilly today so wear long sleeves and some cold weather gear for the run if needed. You will probably start to warm up as you make your way to the turnaround point but you’ll want to be comfortable as you set out.  When you get back to the gym you’re tasked with a large set of power cleans.  The best strategy for a set size this large is usually single repetitions at a sustainable cadence.  Challenge yourself when you get to the barbell by limiting the time the bar rests on the ground.  Take a few breaths and pick up that bar![/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]Please note: Today’s Open Gym will be moved to 12:30PM-2:00PM. The Gym floor will be occupied from 11:00PM – 12:30PM.  No change to class hours![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

WOD

AMRAP in 20 Minutes
3-5-7-9…
Squat snatch 135/95 lb

200M Run after every round

Workout notes

Today we have a difficult weightlifting movement with an ascending rep scheme. The snatch usually requires a lot of  attention to technique. If you are new to the lift make sure you have the mobility required to reach a full depth squat.  If that isn’t happening today switch to a power snatch or clean. The suggested load is probably very heavy if you are new to the lift so be conservative and work on moving through each rep efficiently.[/vc_column_text][/vc_column][/vc_row]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Saturday Open Gym will be moved to 12:30PM-2:00PM. The Gym floor will be occupied from 11:00PM – 12:30PM. No change to class hours. [/creativ_alertbox]

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to 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
5 Pull-ups
10 Overhead walking lunge steps 45/35 lb
15 Box Jumps 24/20″

Workout notes: Today we have a longer workout with three movements. The total number of pull-ups in each round is low but the volume will accumulate in twenty minutes so moderate your effort and make sure you don’t tear. If you do feel your grip starting to fail don’t be afraid to scale to a jumping pull-up or ring rows. We’ll use a plate for our lunges so choose a weight you know you can keep locked out overhead with the shoulders and elbows stacked and in a good position.  Keep your torso upright throughout the entire range of motion.  If your shoulder mobility doesn’t allow for a good position overhead, scale the lunges by holding the plate at your chest or perform bodyweight lunges instead. Be careful with those first few box jumps, they will be a challenge after the lunges!

Skill

EMOM for 10 Minutes
2 Hang Squat Clean

Spend a few minutes working on the the hang squat clean.  Start by deadlifting the barbell into the hang position and pausing at full extension. From there lower the bar to the mid thighs and open the hips to create vertical hip drive and drop under the bar and stand up for each rep.  This lift is difficult as it requires a high level of control as you violently open the hips to generate some momentum on the bar in order to drop under.  The challenge for most lifters will be in pulling the bar back into the receiving position as as you drop under.  As always, start light and increase only if you have the mechanics down.

WOD

4 Rounds with 1 minute on each station

Air-assault for calories
Kettlebell Swing 32/24 kg
Wall ball shots 20/14 lb 10/9′
Rest

Workout notes: Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  Add up your total reps on all three stations to come up with one big number at the end of the workout.  You’ll spend a minute on each station but the total workout time is long so moderate your intensity so you can work at a sustainable rate.  All three movements are difficult conditioning skills so break up your reps early and be sure not to go all out on the bike!

Skill

EMOM for 10 Minutes
straight set of knees to elbows then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements. The knees to elbows will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind the bar so that the two make contact.  Actually touching your knees to your elbows can be very difficult so if you’re not quite there yet work on getting your knees as close to your elbows as possible with every rep. Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set knees to elbows then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round.

WOD

AMRAP in 10 Minutes

10 Deadlift 225/155 lb
20 Push-ups

Workout notes: Today’s workout is a classic pairing of a moderate weight power lifting movement and bodyweight movement.  Scale each movement so that you keep the original stimulus intact.  The deadlift weight should be light enough that you can complete the entire round in 2-3 sets without compromising your form even when fatigued. Going unbroken isn’t required but you should be able to do that without much difficulty when fresh.  Keep those push-ups strict by keeping your back and hips locked throughout the entire range of motion, if you need to scale the first option is to perform push-ups off of your knees.  Push-ups are a strength movement so they will get more difficult as the workout goes on. Add rest as needed and maintain the same form throughout!

Skill

Front Squat

4-4-4-4-4

Today we’re working up to a strong effort 4 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

AMRAP in 15 Minutes
20 Medicine ball squat cleans 20/14 lb
15 Medicine ball sit-ups 20/14 lb
10 Kettlebell Snatch 24/16 kg

Workout notes: Today’s workout is a time priority triplet with two very difficult movements. Spend some time practicing the medicine ball clean during your warm-up.  You’ll want to drive the hips fully open prior to dropping under the medicine ball to receive it in a full squat.  Make an effort to move your hands and arms around the ball keeping it from rotating. To practice this start with the laces facing out and make sure they stay there throughout the movement.  The kettlebell snatch is another tough movement that takes a bit of coordination to master. Save your wrists from kettlebell abuse by carefully rotating the the object around your arm and punching upward so there is only soft contact on the back of your arm.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We are closed today for the New Years Holiday. Normal hours return Tuesday, January 2nd![/creativ_alertbox]