Category: Workout of the Day

Skill

EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

AMRAP in 25 Minutes

400M Run
90 seconds rest

Workout notes: For this workout your score will be the total number of rounds you complete forcing yourself to hold 90 seconds rest every round.  The only exception to that rule is if you have enough time to complete another round in the last few minutes of the workout by cutting the 90 seconds rest then do so rather if you feel you are capable.  It is recommended to also keep track of your split times for each 400M.  Each 400m run should be strong effort but you want to run at a pace you can hold for several rounds so don’t perform an all out sprint during the first few rounds.

Skill

1-1-1-1-1

Thruster

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a press. You can generate momentum with your hips but don’t let your knees re-bend into a jerk.   The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

AMRAP in 5 Minutes

Squat Clean Thrusters ~ 75% of 1RM Thruster

Workout notes: For this workout you will be working off of a percentage of your lift from the skill work. Taking 75% of what you worked up to in the skill work will most likely put this workout onto the heavy side. You don’t need to hold exactly to the % if you feel the the weight is too far on the heavy side. Use a weight you are confident you can execute good repetitions throughout the entire workout.

Skill

EMOM for 10 Minutes

[Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups
[Even] 30 Second Handstand Hold

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down. On the alternate minute perform about :30 seconds of a handstand hold.

WOD

For time
40-30-20-10
Walking Lunge Steps
12-9-6-3
Power Clean 185/125 lb

Workout notes: This workout is a task priority couplet with a high number of repetitions of a bodyweight movement and lower quantity of a weightlifting movement.  Even though you are only performing bodyweight lunges the higher rep count will be fatiguing. Work at a sustainable pace so you can recover quickly for the cleans.  With the lunge step make sure that you perform quality reps by reaching out with your leading leg and letting your back knee kiss the ground.  The suggested or “Rx” weight is on the heavier side but for this workout attempt a weight you can perform power cleans.

Strength

Back Squat 10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   Be sure to review how to ditch a back squat and use spotters when needed.

AMRAP in 10 Minutes

15 Kettlebell Swings 32/24 kg
15 Push-Ups with feet on a 45 lb Plate
200M Run

Workout notes: This workout has two difficult components that require a good deal of upper body strength segmented with 200M runs.  With functional movements like these we’re never isolating single joints or muscle groups but the workout is structured in such a way that you should consider the recovery in the arms as you are running but the push-ups are largely a strength based movement so you can push the pace on the run.  We’re suggesting a heavier kettlebell and scaling the push-ups up to a increased level of difficulty.  If you are still working on the strength required to do push ups from the floor use this opportunity to test a more difficult method.

WOD

3 Rounds for reps:

2 Minutes of Power Cleans 135/95 lb

2 Minutes of Wall Ball Shots 20/14 lb

2 Minutes of Muscle Ups

Workout Notes: This workout will be scored  in a “Fight Gone Bad” style, scoring your total number of repetitions completed in the entire 18 minutes of work.  It is possible to game the workout by working on one movement and trying to achieve a higher score but that is not the intent of this format.  The purpose of this workout is to maintain a steady work rate through the entire workout.  If you are not able to do Muscle ups (but you are close) then a few ways to practice and keep the work rate high the is to do Jumping MU or banded MU transitions.  If you are still trying to build the strength for Muscle ups then a great way to scale this portion of the workout is to perform a combination of Strict Pull-ups and Strict Dips.

WOD

AMRAP in 20 Minutes:

5 Strict Pull-Ups

10 One Arm Dumbbell Strict Press 45/30lbs

15 Goblet Squats 45/30lbs

Workout Notes: Try to do dead hang pull-ups if you can!  Even if you are doing single pull-ups try to keep the movement strict.  A few good scaling options would be supine ring rows or a band assistance.  The strict press can be broken up any way that you like. Alternating, 5/5 or even 10 per round, alternating arms with each round.  Use the same dumbbell for the strict press and goblet squat!

Skill

EMOM for 10 Minutes
1 Squat snatch w/ pause in the bottom of overhead squat

Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

3 Rounds for time
400M Run
20 Alternating Pistols
15 Box Jump 24/20″

Workout notes: This triplet features the difficult to perform pistol or one legged squat.  Just like the snatch during the skill work there is a great deal of mobility and strength required to perform a full depth one legged squat. Start by practicing the movement by performing one legged high box step ups followed by lower downs trying to maintain control as long as possible. You may also use the squat rack for assistance if you are close to being able to perform the movement.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Due to a common area plumbing issue water will be shut off to the entire building until the necessary repairs are completed. This means no drinking water or functioning bathroom. Please bring your own drinking water![/creativ_alertbox]

Strength

Front Squat 1-1-1-1-1

Work up to a strong effort 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

For max reps*

Tabata Sit-Ups
Tabata Pull-Ups
Tabata Push-Ups
Tabata Row

*No additional rest between movements

Workout notes: This interval style workout will use the “Tabata” clock.  You will have 20 seconds of work with 10 seconds of rest for 8 rounds at each station.  There is no additional rest between stations so you will transition quickly and move right into your next station.  For large groups we’ll start on any preferred station and rotate through all four movements.  If you are usually using a band and still working on strict strength consider ring rows as they will be easier to stop and start during your 8 rounds.

Strength

Deadlift 1-1-1-1-1

Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift.  Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift.  Be sure to maintain these good mechanics as you progress though each single at increasingly heavier weight.

WOD

AMRAP in 8 Minutes:

20 Alternating Dumbbell Snatch 45/30 lb

30 Air Squats

Workout Notes:  You will be able to quickly move through both of these movements so establish an sustainable pace in the first few minutes of the workout. As you fatigue remember to drop your hips to keep your torso more upright as you address the dumbbell for each snatch.