Category: Workout of the Day

  • July 19, 2015

    WOD

    3 Rounds for time
    20 Toes-To-Bar
    200M Uneven Farmer Carry
    800M Run

    Workout notes: This workout falls in the longer duration category so most of your work should feel very aerobic. It won’t make sense to go all out on the Toes-To-Bar or Run as you most likely won’t be able to maintain a sprint pace for those two movements.  Spend some time on the toes to bar and establish a rep scheme that works for you.  If you are unable to complete the round of 20 in small sets. Then you might do better with a strengthening exercise like a sit-up or strict knee raise. The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms.

  • July 18, 2015

    WOD

    AMRAP in 25 Minutes
    3 Heavy Deadlift
    Sustainable set of HSPU
    Rest 120 seconds

    Workout notes: Today’s workout will feel a little different than many of the metabolic conditioning workouts that you encounter.  For this workout you will be spending essentially the entire time working in an entirely anaerobic pathway.  Working a heavy 3 Rep deadlift will most likely be unsustainable without some rest. The same goes for a properly executed HSPU which requires a great deal of upper body strength.  For that reason you should attempt to complete each round as quickly as possible and then rest following your HSPU.  For the deadlift work with a weight that is above 75% of your 1RM.  Remember this is a strength and technique workout so execute the deadlift with good form at a manageable weight and increase later on if the workout is going well. For the HSPU use a method with which you can achieve around 10 reps total when fresh.  As the workout carries on you will most likely need to break up the repetitions.

  • July 17, 2015

    Skill

    AMRAP in 6 Minutes
    30 Seconds Hollow Hold
    30 Seconds Passive Squat Hold with Stretch

    For the skill work today credit yourself for one round when you complete a total of 30 seconds of each movement consecutively.  Most athletes will need to break up the movements at some point so remember that your 30 seconds only needs to be cumulative.  Stop and rest if you need to in order to keep perform quality movement.  Scale the hollow hold to a method you think you can hold for at least 30 seconds for 1 round.   For this version of the squat hold descent as deep as possible below parallel.  Letting your back round is fine in this case.  Relax into that position and press outward on your knees with your elbows.

     

    WOD

    AMRAP in 10 Minutes
    Squat Clean Thrusters 115/75lbs
    EMOM 5 Burpees Over The Bar

    Workout notes:  The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute. Your score is your total number of squat clean thrusters completed by the end of the 10 minutes. Pacing will be paramount! In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain a steady # throughout. Scale the squat clean thrusters by weight first or to goblet squats if your chest and elbows are caving forward. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are. This workout is a repeat! Compare your score to December 1, 2014

  • July 16, 2015

    Skill

    EMOM for 10 Minutes
    3 Overhead Squat

    Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

    WOD

    In front of a clock set for 15 Minutes

    AMRAP in 6 Minutes
    10 Push Up
    15 Box Jump 24/20″

    Rest 3 Minutes

    AMRAP in 6 Minutes
    10 Pull-Up
    30 Air Squat

    Workout notes: For this workout you will be completing as many reps as possible for two different workouts run back to back.  3 Minutes of rest will not be enough time to fully recover but it should bring your heart rate down a bit and let you plan a strategy for the next portion of the workout. Score this workout as your total and any partial rounds for each workout.

     

  • July 15, 2015

    Skill

    EMOM for 10 Minutes
    1 Squat Clean

    For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  under control from the floor and practice using fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  Something in the 70-80% range of your 1RM would be a good target weight for experienced lifters. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

     

    WOD

    For time
    400M Run
    30 Kettlebell Swings 24/16kg
    100 Double Under
    30 Kettlebell Swings 24/16kg
    400M Run

    Workout notes: Today we have a chipper workout that should a feel a bit like a sprint if these are movements you are familiar with. If you have been swinging a heavier kettlebell regularly make an attempt with a lighter kettlebell and see if you have progressed. If you are scaling and complete both rounds of 30 unbroken you have probably gone a little too light.  Those 3 movements together will be difficult so insert rest where needed.  If you do not have double unders yet perform 2:1 single unders with a double under attempt every 20 reps.

  • July 14, 2015

    Skill

    1RM Weighted Pull-Up
    Rest to recovery
    Max Set of Strict Pull-Ups
    Rest to recovery
    Max Set of Kipping Pull-Ups

    All three of the variations are tests. Testing the 1RM weighted pull-up will take the longest as you work up to a heavy weight. Use any grip but keep the movement as strict as possible.  If you have been working with assistance bands for a while make an effort to complete a strict or kipping pull-up.  If you are still working on developing the strength component for this movement complete 5 max sets of pull-ups using the lightest band possible.

     

    WOD

    In front of a clock set for 9 minutes perform
    3 Minutes of Wall Ball Shots 20/14lbs 10/9′
    3 Minutes of Power Snatch 135/95lbs
    3 Minutes of Wall Ball Shots 20/14lbs 10/9′

    Workout notes: Your score is your total number of reps completed in 9 minutes.  For a workout like this where you are working with a single element for a long period of time you will want to pace yourself from the start.  Starting by working with sustainable sets is a great idea for the wall ball shots, or you can start with a drop sets and then get into a groove with a set size that you can minimize your rest.  For the power snatch working with a single repetition at a time would be totally appropriate. Work with a weight that is in the 60% range.

  • July 13, 2015

    EMOM for 10 Minutes
    Push Jerk + Split Jerk

    Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a light to moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round.
    WOD

    AMRAP in 10 Minutes
    2-4-6-8-10-12 ….
    Front Rack Walking Lunge Steps 95/65lbs
    15 Sit-Ups after every round of lunges

    Workout notes: The loading probably looks light for this movement but the total rep count will add up so respect the weight. Working with an empty bar or light kettlebell would be totally appropriate if you normally find this movement difficult. Make sure you load the bar to a weight you can easily perform a few reps without breaking form.  You don’t need to go “unbroken” through each round but it will be tempting  For walking lunge steps we are practicing “carrying” something functionally that means maintaining your torso perpendicular through the entire range of motion.

     

  • July 12, 2015

    WOD

    AMRAP in 4 Minutes
    Muscle Ups

    Rest 2 Minutes

    AMRAP in 4 Minutes
    Row for Calories

    Rest 2 Minutes
    Run 800M for time

    Workout notes: We have three very different aspects of fitness today and therefore 3 very different scores as workout results.  First we’ll test out a beginner level gymnastic skill that is quite hard for most of us.  The muscle up is a difficult movement that will test your upper body strength, skill and coordination.  If you are close to being able to perform the movement after some technique practice work during the first interval when you are fresh. Athletes that have good experience with the skill could attempt the rowing workout first and attempt muscle ups after that as a more difficult test.  To scale Muscle Ups work on something that will help you to progress towards the movement for most that means working on transitions with a band or performing pull-ups and dips as a strength movement.

    A 4 minute row and 800M runs are a bit longer than what you might be able to complete in an all out sprint so go hard but consider leaving a bit in tank for the final moments of each.

  • July 11, 2015

    WOD

    6 Rounds for time
    20 Power Snatches 75/55lbs
    400M Run

    Workout notes: This workout calls for 6 sets of 20 snatches.  With a workout like this we’re looking for a fairly light load on the bar below the 50% range or your 1RM.  Working with a light weight like a muscle or power snatch would be acceptable.  If you are working with a weight so heavy that you have to drop under the bar into a squat snatch, you may have gone too heavy.

  • July 10, 2015

    Skill

     

    EMOM for 10 Minutes
    3 Hang Power Clean

    Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

    Metcon

    AMRAP in 8 Minutes
    Power Clean 135/95lbs
    12 Air Squats EMOM

    Workout notes: For this workout your score with be your total repetitions of power cleans.  At the top of every minute perform 12 Air Squats.  Each repetition will be taken from the ground but you should apply the skill work from early by “passing through” the same position you hit in your setup during the hang power clean practice. Remember to work at a steady pace early on during the power cleans and attempt to hit that same number every round.