Category: Workout of the Day

Strength

Sumo Deadlift
1-1-1-1-1

Work up to a heavy single in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar and in a wide stance with your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

AMRAP in 15 Minutes
25 Wall Ball Shots 20/14lbs 10/9′
12 Kettlebell Swings 32/24kg
90 Seconds Rest*

*continue without the rest period if you find yourself completing a round with less than 3 minutes left.

Workout notes: This workout is a variation on one we saw in July. The set size of both movements has increased.  If you found yourself performing each round unbroken with only transition time during each interval attempt these new numbers or move up in loading. Use a medicine ball and kettlebell with which you can move quickly through both movements keeping the intensity high during that period and recovering during the rest period.   Give yourself  90 seconds rest between rounds and try to attack each movement with high intensity. You do not have to go unbroken of course but choose a rep scheme that keeps you moving!

Skill

EMOM for 10 Minutes
[odd] 30 Seconds of Supine Ring Rows
[even] 30 seconds of Hollow Rocks

Please note that the supine ring row should be a completely strict movement. The more you lay flat the harder the movement will be so scale by moving you feet to an appropriate level.  Work on remaining consistent with your movement and not breaking at the hips as you get fatigued.  If you are not laying fully flat on the ground and going unbroken for 30 seconds then you have probably scaled your depth a little too much. Go lower in your next round.  If you are capable of laying flat then do so. If you are good at pull-ups you should participating in this workout!  There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Be sure that your lower back stays in contact with the ground as you rock and does not start to arch.  Use the method that best lets you hold the position for the full 30 seconds.

WOD

4 Rounds with 1 minute on each station
Row for Calories
Alternating Pistols
Push-Ups
Rest

Workout notes: 

This workout is scored like “Fight Gone Bad”.  You will keep a running total of all your reps throughout all 4 rounds for one large number at the end.  Push the pace on the row and try not to use it as a rest station. Set a goal for each round for calories and see if you can maintain the same number every round.  Pistol squats are a high skill movement and can be scaled in a number of ways.  Try a high box step up with slow lower down, grab a pole or band to help keep your balance or try using a small plate under your heel to allow you to achieve full depth.  If you are scaling this movement make sure you choose an option that allows you to maintain good form and reach as full depth a squat as is possible on each leg.  Break up the push-ups early as this movement tends to break down quickly.

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

AMRAP in 8 Minutes
15 Front Rack Walking Lunge Steps 95/65
30 Double Unders

Workout notes: The rep count for the lunge steps is high so the weight you choose should be in the light effort range when you are fresh. Concentrate on keeping your upper body at the same angle through the entire range of motion and remember to keep your back straight. With the lunge you are carrying an object so even though it might feel like a lower body movement don’t forget about bracing your midline for the entire workout. The lunges do not have to be unbroken of course but do try to distribute the work load evenly on each leg by alternating each rep and starting with a different leg each round.

Skill
EMOM for 10 Minutes
Straight set of Handstand Push-Ups

In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes.  This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  Resist stacking more than 2 abmats because this takes away from the technique and range of motion of a HSPU. Rather complete pike push-ups, as these work through a similar range of motion.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.

WOD

AMRAP in 20 Minutes
10 Burpee
15 Jumping Squats
20 Sit-Ups

Workout Notes: Considering that this a workout in a longer time domain, resist going out too and aim to maintain a consistent pace.  These are basic movements, so with a good pace you should be able to keep moving throughout the 20 mins.  A jumping Squat is identical in mechanics to that of an air squat. Keep your torso up right and make sure your knees are tracking over your feet through the range of motion, and then explode up making your feet leave the ground.

Strength

EMOM for 10 Minutes
1 Squat Clean

Perform 1 Squat Clean every minute for 10 minutes. This should be a heavier weight than what you would use in a metcon as long as your familiar with the movement.  If you are new to the movement, focus on power cleaning the weight and then ride it down into your deepest squat.  Make sure you keep an upright torso throughout the movement.  You can increase the weight as each successful lift if your mechanics are sound.

WOD

for time
21-15-9
Front Squat 115/75 lb
Push Press 115/75 lb

Workout Notes: This couplet should be treated as a sprint for most athletes. The limiting factor of this workout will be the Push Press.  You should be able to complete the first set of push presses in only a couple sets so if this is not possible for you scale accordingly. For the Front Squats keep your torso upright and elbows up for every rep.

WOD

AMRAP in 4 Minutes
Squat Snatch ~ 60%
Rest 2 Minutes
AMRAP in 4 Minutes
Muscle Ups
Rest 2 Minutes
For time Run 800M

Workout Notes:  The format for this workout is similar to one we did on 7/26. These are short AMRAPs for each movement separated with rest intervals so they should be treated as individual sprints, if you are familiar with the movements.  The Squat Snatch requires a high degree of strength, mobility, and coordination so focus on the mechanics of the lift on every rep.  If you are new to the movement practice power snatching the weight and then ride it down into the squat.  Muscle Ups are another high skill movement that requires a lot of strength and coordination.  If you are close to getting a Muscle Up then a few ways to practice the transition is to do Jumping MU or banded MU transitions.  If you are still trying to build the strength for MUs then a great way to scale this AMRAP is to perform a combination of Strict Pull-ups and Strict Dips.

WOD

AMRAP in 20 Minutes
12 Deadlift 155/105
9 Hang Clean 155/105
6 Push Jerks 155/105
400M Run

Workout Notes: This workout is adaptation of the Hero workout DT, which honors USAF S.Sgt Timothy P. Davis.  The strategy of a longer time domain workout like this will be to avoid going out too hard on any of the movements. Grip will also play a large factor so remember break up the barbell movement wisely. The jerks will be the deciding factor for your weight choice. Choose a weight that will allow you to do the push jerks unbroken through the first few rounds.

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
AMRAP in 10 Minutes
15 Snatch 75/55 lbs
30 Air Squats

Workout Notes:  This workout should feel like a sprint if you are familiar with these movements, not unlike the open workout 14.1. The snatch movement in this workout is on the lighter side so choose a weight that you could complete the 15 reps in 1 or 2 sets in the first round.  Remember to keep good form on the air squats as you fatigue.

Skill

EMOM for 10 Minutes
3 Overhead Squat

Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the whole range of motion and each rep. If you have trouble with this movement or are new to this movement stay light and focus on the mechanics of the lift.  If you are tracking your workouts compare your weights here to July 16th, 2015.

WOD
AMRAP in 15 Minutes
400M Run
15 Push-Ups
15 Box Jumps 24/20″

Workout Notes: Choose a box that you are comfortable jumping to even when fatigued.  Remember to keep your torso as upright as possible during your box jumps.  If rebounding is not sustainable try jumping onto the box and stepping off of it to keep a consistent pace.  For most people, the limiting movement will be the push-ups so consider breaking them up into smaller sustainable sets. Review the standards for a quality push-up to determine a suitable scaling option.  Really try to push the pace of the run rather than using it as recovery.

Skill

EMOM for 10 Minutes
Hang Power Clean + Push Press

Todays skill work is a hang power clean + push press. The limiting factor here will be the push press.  Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your feet under your hips and that you are still able to push press the weight rather than dropping under the bar like you would with a push jerk. Focus on quick elbows and dropping under the bar for the power clean. On the push press keep your chest up in the dip and squeeze your legs and butt as you drive the bar over head.

WOD

AMRAP in 12 Minutes
200M Run
20 One-Arm Dumbbell Clean & Jerks 45/30

Workout Notes: You can split up the 20 reps however you would like between each arm. The dumbbell should tap the ground between each rep if you are doing multiple reps in a row. The same technique you were using for the power cleans during your skill work will apply here.  Drive with your legs and hips and get that elbow under fast. You can drop under the dumbbell here for the jerk which should be a little more efficient and save your arms.