Category: Workout of the Day

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.

Skill

Strict Pull-Up with Pause at top of pull-up
8×3

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep.

WOD

AMRAP in 10 Minutes
15 Thrusters 95/65lbs
45 Double Unders

Workout notes: Sets of 15 Thrusters might not be sustainable for every athlete so consider a rep scheme that will keep you moving through each round as you get fatigued. Drop sets are a good strategy.  Either way remember to practice good mechanics on the thruster. Keep your chest and elbow up and keep your heels on the floor and remember to create vertical hip drive for every rep.  If you don’t have double unders give a solid effort for a round or two before you commit to single unders.

Skill

5 x 1 Minute Weighted plank holds

Perform 5 rounds of weighted plank holds with a partner helping you load a plate onto your back while you are in a locked out plank hold.  Use the weight to slightly increase the level of difficulty but be sure not to overload the weight such that you start losing your midline stability.  If you are adding weight, add a small amount each time.

WOD

For time
10-1
Deadlift 225/155
1-10
Burpee

Workout notes: The rep scheme of this workout starts with higher repetition deadlifts that descend in number each round and burpees that increase in number during each round.  The rep scheme front loads the workout with deadlifts so consider breaking up those sets early on. Even though the numbers for each round are fairly low you are doing a lot of reps in only a short amount of time so pace yourself and avoid changing your mechanics to go faster.

WOD 

For time

400M Run
15 Front Squat 185/125lbs
400M Run
12 Front Squat 185/125lbs
400M Run
9 Front Squat 185/125lbs
400M Run
6 Front Squat 185/125lbs
400M Run
3 Front Squat 185/125lbs

Workout notes: Note that the “Rx” weight is on the heavier end so if you are thinking about adding some more weight to what you might normally use in a metcon then be sure to use a load that is still in the 60% range. The rounds of squats do not have to be unbroken of course but you will want to be able to complete those earlier rounds in at least a few sets.

WOD

AMRAP in 20 Minutes
15 Box Jump 24/20″
12 Toe-To-Bar
9 Two-Arm Dumbbell Push Press 45/30lb

Workout notes: 

Choose a box that you are comfortable jumping to for the entire workout. If rebounding each jump is not sustainable try to jump up, step down so that you can keep moving at a consistent pace. Knees to elbows or chest are a great sub for toes to bar and will give you a chance to work on the kipping technique to connect each rep. Choose a DB weight that you are able to do unbroken in the first couple rounds.  This is a longer workout so focus on pacing and consistency!

Strength

Back Squat
3-3-3-3-3

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

In front of a clock set for 12 Minutes

1 Minute of Wall Ball Shots 20/14 10/9′
1 Minute of Power Cleans 135/95
2 Minute of Wall Ball Shots20/14 10/9′
2 Minute of Power Cleans 135/95
3 Minute of Wall Ball Shots 20/14 10/9′
3 Minute of Power Cleans 135/95

Workout notes: This workout will be scored “Fight Gone Bad” style scoring your total number of repetitions completed in the entire 12 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.  Attempt to maintain a steady work rate through the entire workout.

SKill

EMOM for 10 Minutes
1 Power Clean + 1 Split Jerk

Today’s skill work is a clean and split jerk.  For most athletes the focus will be on the split jerk itself but don’t forget about the power clean. Make sure you are still dropping into a partial squat with your feet setup just outside of your hips. You should be able to drop into a squat if you wanted to.  For the jerk focus on a short and controlled dip followed by a powerful driving motion.  If you are new to the lift keep the load like and work on technique.  Experienced athletes can think about a weight in the 70+% range.

WOD

4 Rounds with 1 minute on each station

Chest To Bar Pull-Ups
Push-Ups
Rowing for Calories
Rest

Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total repetitions through the entire workout.  The total workout time will take 15 minutes so be sure to conserve energy early and try not to go to failure in any movement. Remember that Kipping Chest-To-Bar pull-ups require a great deal of strength and skill so scale them to pull-ups or ring rows if needed.