Category Archives: WODs

Workout of the Day

Friday, July 21, 2017

Power:
In 18 minutes build to a heavy 1 Rep Max Hang Power Clean

WOD:
Every 2 minutes for 12 minutes
3 Hang power cleans at 60% of above
5 Box jumps (30/24)

After we warm up, we are going to put 18 minutes on the clock and you will be able to work at your own pace to a heavy 1 rep max effort Hang Power Clean. Group up with a few other folks and share the work of loading/changing plates while resting in between sets.

Be sure to start from that good hang position and catch it in the power position, ready for squat if needed (no super wide feet and leaning backwards). The power position is anything above parallel, so you still can (and will want to) get underneath that bar to catch it.

After that, we will tackle an EMOM (every minute on the minute). You’ll load 60% of your weight from the hang power clean you did earlier. Do 3 of those and then 5 higher than usual box jumps. The cleans and the jumps should take about a minute (or less) and the you should have a full minute to rest. We want you to be very mindful of the higher box jumps.

If class size is large, people can group up for the Power portion. For the workout, people can alternate even and odd minutes to start on.

Thursday, July 20, 2017

Strength:
Front Squat
(5-5-5) 3-3-3-3-3

WOD:
In teams of 2 or 3:
50 Double Unders per Person
200 Pull Ups per group
40 Double Unders per Person
200 Push Ups per Group
30 Double Unders per Person
200 Sit Ups per Group
20 Double Unders per Person
200 Squats per Group
10 Double Unders per Person

We are going to front squat today! We’ll do some good mobility for those hips and that front rack position and then we’ll break into small groups (by height) and work through 3 warm up sets of 5 reps and 5 working sets of 3 reps each. The Coach will put some time on the clock and you will work through as many sets as you can in the allotted time. You may not get through all of the sets today – that’s OK! Just focus on great form and technique on each and every set that you do today. Make sure you get that full range of motion (bottom of the squat) and you keep that good upright chest and front rack position.

Then, grab a friend or two (preferably at least one person you don’t know already!) and work through the movements in order. Complete all of the reps before moving on to the next movement. Each person in the group will do all of their Double Unders before the next person starts. Split up the other reps as needed amongst the group. One person works at a time, the others rest.

Wednesday, July 19, 2017

Skill:
Pistols
Coordination and Balance
3×10 Pistols

WOD:
With a 22 minute clock:
Run 1 mile
Then:
As many rounds as possible of:
10 Air Squats
8 Alternating Dumbbell/Kettlebell Snatches
6 Burpees

It’s time again to work on those pistols! We have a few options to modify and scale them depending on where you need work – strength, coordination, balance, or flexibility. Your Coach will walk you through some options and then you’ll work through 3 sets of 10 (5 per side). If you don’t have them yet, try a few modifications to work all the areas.

We will then put 22 minutes on the clock and you will start out with a one mile run, then you will come back inside and with your time remaining work through as many rounds as you can of 10 air squats, 8 alternating dumbbell or kettlebell snatches (you can even partner up with someone and share to alternate so you get to work both, ) and finally 6 burpees.

Goal is to have 12-ish minutes left for the movements. Hopefully people can get 5-7 rounds in. With larger classes, people will have to share the dumbbells. People can also use kettlebells for the snatches.

Tuesday, July 18, 2017

Power:
Seated Box Jumps

WOD:
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (96/65)

We will work on our seated box jumps today! This is a great way to learn to use that powerful hip drive from a stationary position (you won’t be able to get that extra dip to initiate the movement.) This transfers over into so many other movements we do at the gym! It will really force you to open up your hips and get all that power from them.

And then we take on one of our favorites – Nancy! Simple by design, brutal in execution. Five rounds of 400m run and 15 overhead squats. It’s a fantastic couplet that will keep you moving and gasping for breath. Be sure and scale the overhead weight so that you can get the full range of motion – all the way down to the bottom of that squat and do it with decent form. Overhead squats are unforgiving. Choose wisely!

Monday, July 17, 2017

Strength:
Suitcase Carry
600m with a heavy kettlebell
Alternate Hands each 200m

WOD:
5 Rounds
15 Ring Rows/Pull Ups/Chest to Bar Pull Ups
30 Alternating Pistols

We are going to work on that grip strength today by doing some suitcase carries! The suitcase carry is a heavy kettlebell in one hand. We’ll go 200m and then switch hands – 600m total. You’ll have to use that core to brace with all that extra weight on one side so you’ll be working more than just that grip strength today!

After that we are going to take those pull ups up a notch and see where we are at with chest to bar pull ups. Today being a strength day is a very good day to work on that pull up strength. Try some strict pull ups, get as far as you can, modify the number of reps each round to make it an appropriate level of difficulty. You can also choose ring rows which will also most certainly work all the muscles needed for pull ups!

We will then give that upper body a rest and work on those pistols! 30 alternating if you are proficient doing them. Modify as needed by lowering the reps, using a box, using a small metal plate for heel height, or a 10 or 15 pound plate as a counter balance. Try a few different variation throughout the workout to work all of the areas that might be weak – this will get you to those pistols on your own faster!

Sunday, July 16, 2017

Sunday FUNday!
In teams of 3-4
Grab a deck of cards and shuffle them real good!
Everyone must complete the movements/reps before flipping the next card.

The number on the card is the number of reps you’ll do of that movement. Face cards are 10, Aces are 1.

Suits are as follows:
Clubs – Sit Ups
Diamonds – Push Ups
Spades – Burpees
Hearts – Air Squats
Jokers – 400m Run

Saturday, July 15, 2017

Partner WOD:
AMRAP 20
Partner 1: 200m Sandbag Run
Partner 2: 10 Kettlebell Swings, 10 Goblet Squats, as many times as possible

Score it total number of reps completed. Partners will switch between running and kettlebells. Partner 1 will continue wherever Partner 2 left off (if the first person did 9 kbs, person 2 would do 1 kbs and then go onto squats.)

If weather is nice, have people do the workout outside rather than running in and out of the building.

Friday, July 14, 2017

Power:
Power Cleans
3-3-2-2-1-1-1

WOD:
27-21-15-9*
Calories on the Rower
Hang Power Cleans (75/55)
*200m Run after each round

Let’s work on those Power Cleans today! We’ll start with that barbell on the floor, use those hips and pop that bar into a good front rack position. When you receive the barbell for a power clean, you should still be in a good position to squat if you had to, you are just catching in a partial squat – anything above parallel is considered a power clean. You should NOT be leaning back and landing with your feet in a super wide stance!

We are going to then do some really light weight hang power cleans and rowing for calories. Those hang power cleans should feel really light after the heavier cleans we did earlier in class. Your grip strength, however, from the hang cleans and grabbing the rower handle will become an issue in the workout. But don’t worry, I have your back – you can head out for a 200m run in between each round to shake those hands out!

For larger classes, have half start on the rower and half start on the cleans.

Thursday, July 13, 2017

Strength:
Back Squat
(5-5-5) 3-3-3-3-3

WOD:
AMRAP 7
7 Thrusters (95/65)
7 Pull Ups/Ring Rows

We are going to lift some heavy things today – it’s back squat day! We’ll start with 3 sets of 5 reps for the warm up and then move to 5 sets of 3 working sets. Try and add weight each round, but you must have excellent form to do so! You must have full range of motion – which means getting below parallel in the bottom of the squat, and you must work to keep your chest up – don’t cave in!

We had so much fun with the Lucky Sevens workout last week – let’s do it again today!. Seven minutes on the clock, 7 reps of 7 Fran-weight Thrusters and 7 Pull Ups or Ring Rows. It’s like a deconstructed Fran – if you do it right, you should get 1 round per minute, which is 49 reps which is the same as Fran! Fancy that!

If you can’t do 7 unbroken pull ups for at least 1 round, modify right away. This is a fast and furious workout today – we need you to keep moving the entire 7 minutes (you should feel just as exhausted after doing Fran.) Alternate rounds of jumping pull ups and ring rows – be sure to do both so you get the benefits of both!

Wednesday, July 12, 2017

Skill:
Pistols
Strength and full range of motion
3×10 Pistols

WOD:
3 Rounds
Row 50 calories
150 Double Unders
50 Sit Ups

We are going to work on those pistols again today! These might be a weakness for you right now, but we are going to work all month long to make them a strength! I know several people have already gotten their first pistols this month – congratulations and make sure to put that on the Accomplishments Board and ring that bell!

Our workout today is like Annie – but better!

Larger classes with split up and half will start with the sit ups, then the double unders, and then row. Hopefully everyone will stagger enough that rower space won’t be an issue. A 50 calorie row should take about 3-4 minutes. Try for 1 calorie per pull. 150 double unders plus 50 sit ups should take about the same amount of time (coincidence?!?!)

When you partner up for this to share rowers, pick someone that is about the same speed at double unders as you are (this will be the biggest varying factor in the workout.) It is a lot of double unders and today is a great day to work on them – we have a lot of reps, a longer workout, and a great chance to get that heart rate up whether we are doing double unders or attempts. The Coach will help you pick a good number of double unders for scaling, a good number of attempts to make at them, and/or a good amount of time to spend working on them today. It’s great to practice double unders under pressure and when you are tired – it definitely changes the dynamic of the movement!