Category: Workout of the Day

Strength

1RM Push Press 

Work up to a 1RM push press.  Increase in small increments and no-rep yourself if you are performing a jerk. Use this as an overhead strength building excercise.   New lifters should increase slowly and work to a moderate weight performing 2-3 reps at each increment.

WOD

10 Rounds for Time

4 Front Rack Lunges 135/95lbs
8 Plank Push-Ups*

* To Rx this workout maintain a perfect plank position throughout the entire range of the push-up. 

Off Ramp WOD

5-7 Rounds for Time

8 Lunges
8 Push-Ups

Make sure you are performing the rep to the fullest range of motion possible.  Your knee should kiss the ground during the lunges and each push-up should be chest to deck with arms fully extended at the top.  

Strength

Deadlift 3×3 ~ 85% of your 1RM work up to a 1RM attempt if you have time.

If you are new to the barbell movements start with a light weight and work up to a moderately heavy load in sets of 3.  Keep your back flat!

WOD

5 Rounds for time

20 Kettlebell Snatch 24/16kg
15 Wall Ball 20/14lbs
10 Toes To Bar

Off Ramp WOD

3 Rounds for time

20 Kettlebell Snatch 
15 Air Squats
10 Knees To Elbows, Knee Tucks or Sit-ups

Skill

EMOM for 12 Minutes
Odd Sustainable set of Kipping Pull-Ups
Even Sustainable set of Handstand Push-Ups 

Work on a repeatable number of each and try to perfect your technique.  Pull-ups can can kipping, butterfly or strict if you are still building strength.    The same goes for Handstand Push-Ups, do quality sets with a kip or do them  strict from a box  or against the wall to build strength. 

WOD

21 Lateral Burpee Bar Hops
21 Power Cleans 135/95lbs
400M Run
15 Lateral Burpee Bar Hops
15 Power Cleans
400M Run
9 Lateral Burpee Bar Hops
9 Power Cleans

Off Ramp WOD

15 Lateral Burpee Bar Hops
15 Power Cleans 
400M Run
10 Lateral Burpee Bar Hops
10 Power Cleans
400M Run
5 Lateral Burpee Bar Hops
5 Power Cleans

It’s Tuesday! Weightlifting class is at 5:30, WOD classes are at 4:45 and 6:30!  

Strength

3×3 Front Squat ~ 80% of your 1RM

Work up to about 80% of your 1RM front squat and perform 3 sets of 3 reps at that weight.  Continue working up to a new 1RM attempt if you have time.  

New lifters should work up to a moderately heavy weight in sets of 3.  Focus on an upright torso with elbows up and knees tracking over the feet. 

WOD

AMRAP in 10 Minutes
30 Double Unders
21 Kettlebell Swings 24/16kg

Off Ramp WOD

AMRAP in 10 Minutes
90 Single Unders with 1 Double Under attempt every 30 reps. 
21 Kettlebell Swings 

Strength

8×3 Weighted Pull-Ups 

Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups. 

WOD

AMRAP in 12 Minutes

12 Push Press 115/75lbs
15 Box Jump 24/20″

Off Ramp WOD

Work the same movements today.  Ideally, choose a weight you can get through all of the reps unbroken while fresh and without having to do push jerks. Use a box height that allows plyometric box jumps if possible. 

Skill

Rope Climbs!

WOD

Row 1K
50 Sit-Ups
50 Double-Unders
40  Sit-Ups
40 Alternating Dumbbell Snatch 40/30lbs 
30 Sit-ups
30 Toes -To-Bar
20 Sit-Ups
20 Dumbbell Overhead Walking Lunges 40/30lbs
10 Sit-Ups
10 Weighted Pistols 40/30lbs

Off Ramp WOD

Scaling options

For double unders perform 150 single unders but make 1 double under attempt every 50 reps!  The Toes To Bar can be scaled to Knees to Elbows or Knee Tucks. Lunges and pistols can be done without weight or using and appropriate skill transfer exercise!

WOD

5 Rounds for time

10 Burpee Pull-Ups
20 Wall Ball Shots 20/14lbs
400M Run

No need to use a band! Just be sure to use a pull-up bar that allows you to jump and pull your chin over the bar!

Off Ramp WOD

3 -5 Rounds for time

10 Burpee Pull-Ups
20 Air Squats
400M Run

Strength

Back Squat 3×3 ~ 80% of your 1RM 

Try to add a few pounds from last time if you have seen this one before.   If you are new to the barbell movements start at a light weight and work up in small increments in sets of 3.  Work up to a moderately heavy weight.  

WOD

3 Rounds for Time

10 Snatch 135/95lbs
15 Box Jump 30/24″

Off Ramp WOD

Choose a snatch weight that allows you to keep perfect form through the whole workout. Scale the box jump height as to a height you are comfortable jumping to and one that allows you to land in a good position. 

Strength

EMOM for 10 Minutes 

Odd Sustainable set of Strict Pull-Ups
Even Sustainable set of Double Unders

Work on a number you can maintain for both movements!  Try to hold that number for all 5 rounds.  If you are still working the bands do a max set for each round.  If your max set is 5+ drop to a lighter band.

WOD

AMRAP in 15 Minutes
10 Deadlift 135/95lbs
10 Hang Power Cleans 135/95lbs
200M Run

Off Ramp WOD

AMRAP in 15 Minutes
10 Deadlift
10 Hang Power Cleans 
200M Run

Make sure you choose a weight you can move comfortably for 10 HPC while fresh.   

Skill

Tabata Pistols
Tabata Handtand Hold

Scale pistols by holding onto support or doing high box step ups.  Handstand holds can be replaced with pike holds or scaled up to freestanding handstands.

WOD

7 Rounds for Time
15 Kettlebell Swings 32/24kg
10 Deficit ” aka” Bear-Fighter Push-Ups 45lbs plates for Men, 25lbs plates for Women. *

* Push-Up standards remain the same. Maintain plank, chest to deck and full elbow extension at the top. 

Off Ramp WOD

7 Rounds for Time
15 Kettlebell Swings
10 Push-Ups