Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We are closed today and we’ll be resuming regular hours tomorrow. [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding classes at 9 and 10AM and closing for the Thanksgiving holiday following today’s classes. We will also be closed Friday. [/creativ_alertbox]WOD

E2MOM for 30 Minutes *

18 Air Squats
15 Kettlebell Swings 24/16 kg
12 Push-Ups

*Continue for as long as possible at 1 round every 2 minutes.  If you fall behind the clock continue completing as many rounds as possible in 30 minutes.

Workout notes: Today we have a format similar to the classic workout “Chelsea“. You are working every 2 minutes and attempting to complete 15 rounds.  If you fall behind start working as if you were doing an AMRAP with the remaining time.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be open tomorrow at 9AM and 10AM only and closed Friday for the Thanksgiving holiday. Regular hours Saturday and Sunday![/creativ_alertbox]

Strength

Back Squat
1-1-1-1-1

Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

for time

30 Calorie Row
30 Two arm dumbbell Front Squats 45/30 lb
30 Burpees

Workout notes: The total rep count in in this workout is low so expect a faster pace to be an option.  Go hard on the row but it’s still probably a good idea to stay submaximal on the row as you have a We’ll have to start this workout in heats if we have more people in classes than we have rowers available.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding two classes Thursday at 9 and 10 AM. We will be closed Friday and return to normal hours on Saturday.[/creativ_alertbox]

Strength 

1RM Deadlift

Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar.  Judge your limits by your strain and the consistency of your mechanics.

WOD

AMRAP in 10 Minutes
20 Box Jumps 24/20″
10 Handstand Push-Ups

Workout notes: The handstand push-up can be a very difficult movement to perform and master.  First you need to have good strength and shoulder mobility to get into a solid position while inverted. We recommend being able to perform at lest 10 push-ups without breaking your midline and being able to hold at least 60 seconds in a handstand BEFORE attempting handstand push-ups.  The best setup for beginners will probably be to use an abmat to scale the movement but use no more than two.  If you are not ready for handstand push-ups you can perform pike push-ups on your box or regular push-ups on the floor.

Skill

Tabata Handstand Hold or Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

AMRAP in 10 Minutes

30 Double Unders
10 Walking Lunge Step
5 Power Snatch 115/75 lb

Workout notes: Today’s workout includes the difficult olympic weightlifting movement we call the Snatch.  The suggestion is to keep the load light enough that you could perform the movement as a power snatch.  The will most likely mean you should keep the load in the 60% or less range of your 1RM.

WOD
For time

40-30-20-10
Pull-Ups
20-15-10-5
Push Jerk 135/95 lb

Workout notes: This couplet is a total of 4 rounds. You will complete 40 pull-ups and work your way to the barbell for 20 reps and so on. The reps descend giving you a chance to keep working as the movements become more difficult.  You have a total of 100 pull-ups and 50 jerks so the rep count is high, pace yourself!

WOD

In teams of 3

Row 7500M for time*

*complete 50 Air Squats and a 400M run while off of the rower. 40 minute time cap.

Workout Notes: Today we will be performing a team workout!  The task at hand is to complete a 7500M Row while performing rounds of 50 Air Squats and a 400M Run while you are off the rower.  Everyone is working at the same time and the transitions occur when the runner comes in and tags the rower. You must work through the air squats and run before getting on the rower.  If the air squat person finishes before the run is complete, that is additional rest time for the squatter. Wait until the runner has transitioned  to the row and the rower to the air squats before leaving on your run and so on.  If you are within 90 seconds of completing the row you do not need to make a final transition. If you decide to work as pairs cut the row down to 5000M!

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.

WOD

7 rounds for time of:

7 Power Cleans 95/65 lb
7 Thrusters 95/65 lb
7 Burpees

Workout notes: In this workout we’re looking for a barbell load that is on lighter side.  Most folks will be limited in weight by the thruster rather than the power clean so choose your load based on that movement.  The power clean weight should be light enough for most folks that you could perform the rounds in no more than a couple of sets.  The same rule would generally apply to the thruster as well. If you would like an extra challenge go for burpees jumping over the the bar.

Strength

EMOM for 10 Minutes

1 Power Clean + 2 Split Jerk

Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  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 mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

WOD

for time

1 Mile Run
50 Deadlift 225/155 lbs

Workout notes: Today’s workout is one that we call a chipper.  The workout is task oriented and rather than complete several rounds you are working on each movement once.  We start with a 1 Mile run which will most likely take the majority of the time for most people in this workout but be careful that you don’t hit the run too hard and increase the difficult of the deadlifts too much.  For a large set of deadlifts like this you will want to plan on breaking them up into several sets.  With 50 total deadlifts we have a similar volume to what you would expect in a workout like “Diane” but we don’t have the luxury of splitting up the reps with anothe movement so you will want to plan on doing that yourself.

Skill

EMOM for 10 Minutes
1 Hang Squat Snatch + 1 Overhead Squat

The skill work today has you working on two variants of the snatch.  We’re starting from the hang position and trying catch the barbell overhead and ride it down into a squat. When you have completed that rep descend into another overhead squat.  If you are new to the movement keep the load light and ride the bar down as far as possible.

WOD

AMRAP in 10 Minutes
150 Double Unders
100 Wall Ball Shots 20/14 lb 10/9 ‘

Workout notes: In this workout we have two higher repetition movements with what essentially amounts to a time cap.  Typically we see the amrap with a higher number of rounds possible.  This version will challenge you to move fast enough to complete 1 round and then get as far into the second round as possible if you make it. If your conditioning is exceptional it is certainly possible to get deep into the second set of Wall Ball Shots.