Category: Workout of the Day

Skill

Tabata L-Sit

Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands foreword will increase the difficulty.

WOD

5 Rounds with 1 Minute on each station

Ring Dips
Row for Calories
Double Unders
Rest

Workout notes: This workout is an AMRAP that will be scored as you would a “Fight Gone Bad” style workout. Accumulating total reps across all 3 stations for 5 rounds.  The movements start with the Ring Dips which are primarily strength biased and transition to Double Unders which have a large skill bias where you can have advantage to get a higher score. That is not the purpose of this workout! The idea is to go hard at each station scoring as many reps as you can in all 3 segments.

Strength

Squat Clean

1-1-1-1-1

Work up to a strong effort squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as your are standing up out of your squat.

WOD

For time
15-12-9-6-3
Squat Clean 135/95lbs
Burpee

Workout notes: This 5 round couplet should constitute a sprint type of workout for most athletes. You should have an idea what is an appropriate weight for you after the skill work today. Something in the 60% range of a strong effort lift would be appropriate. Keep moving fast but don’t sacrifice form or range or motion. Keep your knees out and over your feet as you stand up out of your squat.

Skill

EMOM for 10 Minutes
Power Clean + 3 Split Jerks

For our skill work today you’ll be working on completing 3 consecutive split jerks EMOM for 10 minutes.  Consider this as skill practice and work with a weight that is around 60% of your 1RM effort in that lift.  We will be working from the floor so you will need to be able to pull the bar off of the ground for every rep.  Take the time to practice dropping under the bar quickly and stepping back with the front foot first and then bringing the trailing foot all the way in.

WOD

AMRAP in 12 Minutes
20 Wall Ball Shot 20/14lbs
10 Kettlebell Swings 32/24kg
60 Seconds rest *

*continue without the rest period if you find yourself completing a round with less than 2 minutes left.

Workout notes:  These are two familiar movements for this interval style workout.  You are encouraged to complete the workout with 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 minute.   Give yourself  1 minute 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!

WOD

AMRAP in 4 Minutes
5 Overhead Squat Light
3 Overhead Squat Moderate
1 Overhead Squat Medium

Rest 2 Minutes

AMRAP in 4 Minutes
Row for Calories

Rest 2 Minutes

For time

Run 800M

Workout Notes: The format of this workout is a familiar one if you participated in our July 12 workout. We start with a difficult skill that requires a great deal of strength, mobility, balance and coordination.  For this portion of the workout choose 3 weights to lift. The first weight should be one that falls a little bit lighter that what you would normally lift in a metcon scenario. The second can be around your normal metcon weight and the final weight a tad heavier if the lifting is going well. Practice squat snatching your first rep if possible.  After you complete your medium weight rep deload the excess and start again with the light weight.  Use 1 barbell and have your own weights ready.  If mobility issues are preventing an overhead squat work on the front squat with upright torso. Experienced lifters can start with the row rather that the overhead squat.

WOD

For Time

800M Run
40 Deadlifts 155/105lbs
30 Lateral burpees over the bar
20 Power Clean 155/105lbs

Workout notes: The weight on your bar should be a lighter Deadlift but a heavier Power Clean.  If you are struggling to get through the Deadlift reps in sets of 5 or more, you have gone too heavy. Your Power Cleans will most likely be singles but try to keep moving. To Rx this workout you are required to jump over your bar for each burpee.  Have fun and go for it!

Skill
3×5 Strict Toes-To-Bar

If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar and the lift your feet as high as you are able. If you can get your toes to the bar focus on keeping your legs as straight as possible and push on the bar as your feet come up.  These are difficult so make sure to rest between sets. No kipping!

WOD

AMRAP in 20 Minutes
400M Run
15 Thrusters 95/65lbs
50 Double Unders

Workout notes: 

Choose a weight for the thruster that you are able to move through quickly. You do not need to be able to do 15 unbroken, but getting them done in 2-3 sets would be a good goal.  Because this is an AMRAP, scale the Double Unders to a number that is manageable for you rather than immediately going to singles. Don’t be afraid to commit and challenge yourself if this is still a skill you are struggling with.  You’ll never master the jumprope if you avoid it!

EMOM for 10 Minutes
1 Squat clean + Split Jerk

Work up to a moderate effort split jerk for the day and repeat that effort every minute for ten minutes. Start with a light load and add weight in small increments only if each lift is technically sound if you are new to the lift.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.  Experienced lifters should target a weight in the 75-80% range.

WOD

4 Rounds with 1 Minute on each Station

Row for Calories
Medicine Ball Clean 20/14lbs
Two Arm Dumbbell Push Press 45/30 lb
Rest

Workout notes: This workout is scored fight gone bad style. You should be working to complete as many reps as possible during the full minute at each station. A good strategy for this workout is to treat it like a tabata interval and try to maintain your workload at each station.

Strength

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

For time
10-1
Box Jumps 24/20″
1-10
Kettlebell Swings 32/24kg

Workout notes: Remember for this rep scheme you are starting and ending with primarily one movement. Even though the total rep count puts this workout into the sprint category you’ll want to manage each round wisely.

Skill

3 Rounds not for time
90 Seconds plank Hold
60 Seconds Wall Facing Handstand Hold

Today we’re working on two basic gymnastic skills.  Holding the plank with an active hollow position for up to 90 seconds/round.  If you need to, break up that work into a couple of sets for each round.   Do your best to transfer that hollow position to your handstand.  Working with your body facing the wall will usually yield the best results.

WOD

In front of a clock set for 12 Minutes
1 Minute of Chest To-Bar Pull-Ups
1 Minute of Front Squats 135/95lb
2 Minute of Chest To-Bar Pull-Ups
2 Minute of Front Squats 135/95lb
3 Minute of Chest To-Bar Pull-Ups
3 Minute of Front Squats 135/95lb

Workout notes: Your workout today will be scored by total repetitions you complete in the full 12 minutes.  Think about using the first 1 minute rounds as warm up rather than trying to perform a max effort within the minute.  Working with small sustainable sets on both movements will most likely be the best strategy.

Strength
Back Squat
5-5-5-5-5

Work up to a strong effort set of 5 back squats.  Newer lifters should be starting with a light weight and increasing only if you are performing the lift correctly.  Practice pressing your knees out so they track over your feet and keep your torso at the same angle throughout the lift. Press back on the bar so you don’t lean forward to get yourself out of the bottom.  You don’t want to reinforce a bad habit so if you feel that happening drop the weight and practice proper form.

WOD

AMRAP in 8 Minutes
20 Alternating Dumbbell Snatch 45/30lbs
10 Burpee Box Jump 24/20″

Workout notes: Both of these movements require a high power output so you will do well by practicing a controlled pace.  Establish a maintainable breathing and movement pattern as you begin your first round. As you fatigue sustaining your power output will be difficult so setting a sustainable pace early on will be important.