Category: Workout of the Day

Skill

EMOM for 10 Minutes
[odd] Chest-To-Bar Pull-Ups
[even] Rest

Use this time to work on improving your Chest-To-Bar Pull-Up, or Pull-Up by learning or refining your kip.  If you do not yet have a kipping pull-up make some attempts today or continue working on a pull-up progression that will improve your strength. Work for a minute performing max effort sets of supine ring rows or pull-ups using an assistance band.

WOD

AMRAP in 5 Minutes

5 Front Squats 95/65lbs
5 Push Press 95/65lbs

Workout notes: This workout looks light and short but will very difficult considering that you will be on the barbell for all 5 minutes. You should be looking to move continuously throughout the AMRAP. It’s not required but if possible attempt a weight with which you can use for an unbroken set of each movement resting a short time between.

Strength

Back Squat
2-2-2-2-2

Today we’re performing 5 sets of 2 with increasing weight across all sets.  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.  Work up to a strong effort set of 2 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

For time
800M Run
40 Burpees

Workout notes: Your workout today definitely falls into the sprint category but you will be looking to hit a pace that is just below all out so you can keep moving through the burpees when you get to them. Practice good running form and keep your chest and shoulders up and strike with the midfoot.  Make your best effort to work through the burpees as fast as possible. The total number is low so try to maintain a sprint pace through the entire set.

WOD

5 Cycles each for time*
200M Run
12 Kettlebell Swings 32/24kg
15 Box Jumps 24/20″

*Rest 90 Seconds between attempts. 25 Minute Total Time Cap

Workout notes: This workout might look a little different that what you have seen in the past.  The goal is to move through each cycle as a sprint, working continuously and as fast as is appropriate for your skill level.  The 200M run can be done quickly but you will want to pace the movement somewhat. The run can take up a lot of time so don’t pace it too much.  Each round should be a sprint. Your score will be the cumulative time of all 5 cycles without including the rest period.  Make your best effort to maintain or better your split your times as you complete each cycle.

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.  The  first scaling option to try would be supine ring rows or a band.  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. Move through the workout at at a steady pace with consistent rest between movements. This workout is a repeat!

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

In front of a clock set for 12 minutes

1 Minute of Sit-ups
1 Minute of Sumo deadlift high-pulls 75/55lb
2 Minutes of Sit-ups
2 Minutes of Sumo deadlift high-pulls 75/55lb
3 Minute of Sit-ups
3 Minutes of Sumo deadlift high-pulls 75/55lb

Workout notes: We have two movements that look simple on paper but will be difficult when paired together.  The SDLHP will take a little getting used to if you are unfamiliar with it.  Start with a wide stance and finish with the barbell at the clavicles. The suggested load is light so stronger athletes might be able to get away with performing the movement with just the arms but try to avoid that! Work on efficiently recruiting the hips and midline to drive the barbell upwards.

Skill

3×5 Wall Walk with 5 second hold at the top of your handstand.

The skill work today is going to be a little deceiving! 5 wall walks in quick succession with a 5 second hold at the top of the handstand will be quite difficult for most athletes so rest adequately between sets.  Don’t concern yourself with your total time for each rep or set but try your best to perform quality work finishing with a good hollow position before coming down from the wall!

WOD

As many reps as possible of Double Unders and Wall Ball Shots.

Tabata Double Unders
1 Minute Rest
Tabata Wall Ball Shots 20/14lb 10/9′
1 Minute Rest
Tabata Double Unders
1 Minute Rest
Tabata Wall Ball Shots 20/14lb 10/9′

Workout notes: The Tabata interval is 8 rounds of 20 seconds on 10 seconds off and is normally scored by the lowest number of reps you complete in any round.  For this version score the workout as an AMRAP of both double unders and wall ball shots.  Start with a challenging number and do your best to hold that number through each interval but add up your total reps in the end to arrive at a score for both double unders and wall ball shots.

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Rest

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders.  Perform one sub-maximal set each round but consider that you are resting for a full minute so you can push it a bit or work on improving your work capacity by performing more than one set.

WOD

3 Rounds for Max Reps

90 Seconds of Clean & Jerks 135/95lbs
90 Seconds of Rest

Workout Notes: Interval workout number two for the day! For most people you will be breathing much harder than during the skill work with the emphasis being continuous effort during each work period.  The total workout will last about 7.5 minutes including the rest periods but you will only be working for a total of 4.5 minutes in 90 second bouts.  The goal for this workout is to practice a repeatable and constant pace so work for the entire 90 seconds in set sizes that you think you can maintain.

Skill

EMOM for 10 Minutes
1 Squat Clean with pause at the Knee + 1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform two total repetitions every minute. Both reps will be pulled from the floor but for the first rep you will pause momentarily with the bar at knee level.  We do this to reinforce proper body mechanics and hip position as the bar leaves the ground. Practice pushing your knees back and sweeping the bar in while keeping the hips down and chest up.  The second rep of each minute will be a full clean from the floor utilizing the technique you practiced on the first rep. Your reps don’t need to be touch-n-go but they should be in quick succession.

WOD

5 Rounds with 1 Minute at each station

Two arm Dumbbell Front Squats 45/30lb
Row for Calories
Rest

Workout Notes: This workout will be scored “Fight Gone Bad” style by counting up your total repetitions at each station.  Try to work continuously through each minute at whatever rate is appropriate for you.  It will be touch to do continuous squats for a minute so pace each rep or break the minute up into smaller sets.

Strength

2-2-2-2-2

Weighted Pull-Ups

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

For time

21-18-15-12-9-6-3

Hang Power Clean 95/65lbs
Push-Ups

Workout notes: The hang power clean is prescribed at a fairly low weight which will mean most athletes can perform fairly large sets throughout the entire workout. Even though the weight is light you should still maintain appropriate mechanics through each rep so don’t get sloppy and compromise your range of motion! The total rep count is high and the movement is combined with push-ups so going unbroken for the entire workout might be difficult.

WOD

For time

75 Kettlebell Swings 24/16kg
1 Mile Run
75 Kettlebell Swings 24/16kg

Workout notes: This workout consists of two movements that will test your posterior and grip quite a bit.  Even if you can do the first round of kettlebell swings unbroken it may not be a good idea if that taxes your hamstrings too much. If you feel yourself going to failure during the swings set the kettlebell down and continue in sustainable sets or drop sets!  This workout comes to us from crossfit.com!