Category: Workout of the Day

WOD 

AMRAP in 8 Minutes
20 Alternating Dumbbell Snatches 50/35lb
10 Front Rack Lunges 95/65lb

Rest 2 minutes

AMRAP in 10 Minutes
12 Power Cleans 95/65lb
8 Burpees over the bar

Workout Notes: Today we have two AMRAP’s on the menu. The first one is shorter and will involve dumbbell snatches and front rack lunge steps.  You will be alternating every rep for the dumbbell snatches and returning the dumbbell to the ground between each rep.  The front rack lunge will likely be the more difficult movement for most people during this workout so choose your weight wisely.  Make sure to try several steps before the workout starts.  Focus on keeping your elbows and chest upright as you step forward to tap your back knee to the ground, keep your midline tight and push back hard to bring your feet back together to complete the rep.  At the 8 minute mark you will have two minutes to rest and do your best to recover before the next AMRAP.  Ideally you will be using the same weight for both workouts so your lunge weight will become your power clean weight.  The weight here should be pretty light so that you can move through your 12 reps quickly and in a few sets.  The weights are meant to be light today so try to keep a fast pace through both workouts! You will have two separate scores today for your workouts.

Skill

Front Squat
10-10-10

Today we’re tackling some heavy high rep front squats. 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.  10 reps is a lot so go in with a plan and use your first set to test out how you handle the 10 reps.  Depending on how your first set goes you can choose to add weight for your second and third sets or repeat the same weight 2 more times.

WOD

For Time
60-50-40
Sit-ups
30-25-20
Thrusters 45/35lb

Workout Notes: Today’s workout is a couplet featuring sit-ups and thrusters.  The rep scheme decreases as you go so try to pick up the speed as you get into the last round.  The thruster weight prescribed is an empty barbell and is meant to be very light.  If you need to scale the weight down you can use a training bar with or without weight on it so that you are able to move through the thrusters in large sets.  If you are worried about the sit-up volume feel free to drop the numbers to match the thruster reps and you will end up with 75 reps of each rather than 150 sit-ups and 75 thrusters.

Skill

EMOM for 10 Minutes
[odd] :30 seconds L-sit hold
[even] :30 seconds Plank hold

For the first part of today’s skill work you will be seated on the floor with your hands flat by your side. Press down on the floor and lift your feet as much as you can while keeping your legs straight and toes together. If you are ready for a scaled up option for this skill use a pair of parallettes rather than sitting on the floor or try hanging from a bar or supporting yourself on a pair of rings while holding an L-sit.  Make sure to choose a version that allows you to hold your position for as much of the 30 seconds as possible. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 30 seconds every round.

WOD

AMRAP for 15 Minutes
5 Strict Pull Ups
15 Kettlebell Swings 32/24kg
45 Double Unders

Workout Notes: We have two difficult skills in todays AMRAP.  The strict pull-up can be scaled to either ring rows or banded strict pull-ups.  Choose a difficulty that allows you to get the reps done in a few sets. If you are still working on double unders scale the number to something more manageable rather than doing singles. More single unders won’t get you better at double unders, but more double unders will!  As always your kettlebell should be a weight that you can swing safely under fatigue.  You should be able to get your sets of 15 done in 3 sets at the most.

Skill
EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM here so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  You can choose to link all 3 reps together or complete all 3 reps as singles each minute.

WOD

AMRAP in 8 Minutes
2-4-6-8-10…
Medicine Ball Clean 20/14lb
Push-up

Workout Notes: The Med-ball clean is a simple and potent movement.  It is easy to shorten the movement as the ball will most likely not be heavy enough to require you to open your hips at the top of the clean. Make sure you still treat these like you would a normal barbell clean, explosive hips and a quick drop under to catch the ball in a full squat, then stand tall to complete each rep.  If you can not perform strict push-ups from your toes you can do strict knee push-ups. Whether you’re working from your knees or toes focus on a straight torso and contact the ground with your chest on each rep without resting at the bottom.

Skill

10×1 Wall Walk

This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid body throughout each rep and make sure that you are under control on the way up AND down.  If you are unable to maintain a good body position while walking your chest all the way to the wall you can walk part way up and then return under control to the ground.  Partner up with someone to share wall space and watch the clock for each other depending on how long you want to hold the top of your rep.

WOD

5 rounds for reps

1 Minute Row for Calories
1 Minute Dumbbell Burpee Deadlifts 50/35lb
1 Minute Box Jumps 24/20″
1 Minute Rest

Workout Notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 5 rounds and come up with one total score. You will start the workout on the rower so make sure your pace allows you to jump right into the next movement.  Keep a steady pace on the burpee deadlifts and make sure to get your feet up close to the dumbells before performing a deadlift so that you can maintain a flat back through the lift.  Move smoothly and safely through the box jumps.  Focus on landing in a partial squat on top of the box with your chest up.

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice so don’t start with a max set! Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.  If you are only able to link 2-3 at a time successfully feel free to do two small sets per minute to get more volume in, but don’t work for longer than 30 seconds within each minute to allow yourself to recover before your next set.

WOD

For time

10-1
Hang Squat Clean 115/85lb
Push Press 115/85lb

Workout Notes: For today’s workout you will be starting with 10 reps of each barbell movement and working your way down from 9 to 8 etc. until you complete 1 rep of each movement to finish. The weight on your barbell should be mildly challenging, but you should be able to complete sets of each movement throughout the entire workout.  If you end up doing single hang squat cleans or push presses at any point besides the last round, you have gone too heavy.  Make sure that you test both movements with the weight on your bar before the workout starts.  Most likely one of the two movements will be more difficult so make sure that you can sustain both the squat and the press with the weight you choose for the duration of the workout.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget about our NEW 9am class today! Get your Sunday workout in early! [/creativ_alertbox]

WOD 

AMRAP in 20 Minutes
10 Overhead Walking Lunge Steps with plate 45/25lb
200m Run with plate 45/25lb
20 Overhead Walking Lunge Steps with plate 45/25lb
400m Run

Workout notes: For today’s workout we are working in the 20 minute time domain.  Much of your time will be spent running so try to settle in to a steady pace here.  The lunges can be performed walking or in place depending on class sizes.  You will hold a plate locked out over your head during each lunge step.  These can be difficult and demand quite a bit of mobility from your shoulders so don’t be afraid to choose a lighter weight that allows you to stay in a strong and safe position through your reps.  For the 200 meter run you will carry your plate with you in any way you choose, but you will leave the plate behind for the 400 meter run.

WOD

In front of a clock set for 18 minutes

1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
3 Minutes of Burpee Pull-ups
3 Minutes of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb

Workout Notes: This workout will be scored as you would a workout like “fight gone bad”. Your score will be your total number of repetitions across all 10 rounds.  Even though you will only be working for a few minutes at a time with each movement the entire workout is 18 minutes long so pace yourself accordingly. The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.  If you are unable to get your chin all the way over the bar using a bar outside of your reach, choose a bar that is closer and allows you to jump to it to complete the pull-up portion of the rep.  The power snatch weight for this workout should be a medium weight.  Choose a weight that you can do sets of 3-4 with when you are fresh.  You do not need to be able to do sets during the workout.  Quick singles are absolutely acceptable for this format.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Pack your long socks or knee sleeves! We’re rope climbing today! [/creativ_alertbox]

Skill

5×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you! For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time.

WOD 

For time
21-18-15-12-9-6-3
Push-Up
Air Squat
Lateral Box Jump Over 24/20″

Workout Notes: For today’s workout we have a triplet of all bodyweight movements. The push-up will most likely be the more difficult movement of the 3 so plan to break your reps up as needed.  If you can not perform strict push-ups from your toes you can do strict knee push-ups.  Whether you’re working from your knees or toes focus on a straight torso and contact the ground with your chest on each rep without resting at the bottom.  Move through the air squats at a smooth pace before moving on the the lateral box jump overs.  You will be jumping laterally over your box rather than facing the box.  You do not have to stand up on top of the box for the reps to count, but you should be sure to take off each jump from two feet to get to the top of the box.  This is a newer skill so feel free to jump to a shorter box or a stack of plates rather than stepping up to a higher box.

Skill 

EMOM for 10 Minutes
1 Power Clean + 2 Split Jerks

Today’s focus will be primarily on the 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 for the second jerk and for that reason your load may be much lighter than your 1RM.

WOD

3 Rounds for reps

2 Minutes of Wall Ball Shots 20/14lb 10/9′
1 Minute of Power Cleans 135/95lb
1 Minute of rest

Workout notes: This workout is a repeat from March 28, 2016!  You will score this workout as you would “Fight Gone Bad”.  Count your total number of reps of Wall Ball Shots and Power Cleans and come up with one cumulative score. With two total minutes on the wall ball shots you will obviously be able to score most of your reps there so keep the intensity up but leave something in the tank to knock out some cleans.  Your power clean weight should be manageable for quick singles or small sets.  If classes are large you can share a wall ball spot with someone and start two minutes behind them so that everyone completes the workout in the order listed.