Category Archives: WODs

Workout of the Day

Tuesday, May 16, 2017

Power Snatch

4 Rounds, starting a new round every 4 minutes:
Run 400m with a Med Ball (20/14)

*5 burpees every time the ball touches the ground

We are going to continue to work on our Power Snatches today! We are far enough along this month that we want to start to put all of the pieces together – good start position, good first pull, second pull, and that third pull (to get under the bar), and a nice locked out finish position with active shoulders.

We have pulled out a favorite from the archives today! You may remember this one from last summer. One of the simplest by design. Group consensus was it was one of the harder workouts we’ve done at the gym.

4 rounds of 4 minutes, start with a 400m run carrying your med ball. Once you get back into the gym you will use the rest of your time to do as many wall balls as you can.

Once the clock starts (3-2-1 Go!) EVERY time your ball touches the ground, you will do 5 burpees. It is completely possible to do the entire workout today and not have to do any burpees, you just have to be sure to catch it and hold it after wall balls. The ground is hot lava – don’t let the ball touch it!

Your score will be your total number of wall balls today.

Monday, May 15, 2017

Back Squat
5-5-5-5-5 (plus 3 warm up sets)

10 Rounds
7 Sumo Deadlift High Pull (75/55)
7 Front Squats
7 Push Press

It’s Monday again and so we Back Squat!

We want to make sure that we have good form and are reaching adequate depth with each squat. If you can keep great technique, then try and add 5-10# per working set today. Remember we want that chest up, those knees out, and good squat depth.

After that, we are going to go light weight with the barbell, not too many reps per round, but a larger number of rounds at 10.

Most people find the 10 rounds part to be the challenge. You can probably do 7 reps of each of the movements unbroken – again, this should be a light weight for you. Today we are going to work on our mental capacity for work. (This is also good prep work for “Murph” coming up.)

Think about the movement you are doing at the moment, just those 7 reps. You can even break it up into 4 and 3 if that helps you. Then move on to the next movement. After each round, flip a card or mark your whiteboard. Don’t get hung up on how much is left.

The Coach will review those Sumo Deadlift HIgh Pulls today. We don’t do those often and they can sneak up on you.

Friday, May 12, 2017

Snatch Balance

25 Wall Balls
50 Calorie Row
100 Overhead Squats (45/35)
50 Box Jumps
25 Kettlebell Swings

Snatch Balance is one of my favorite snatch drills! You should be able to snatch balance more than you can snatch from the floor (though that is not always the case depending on where your strengths/weaknesses lie.)

The snatch balance is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat.

From Catalyst Athletics:

“Start standing with the barbell behind your neck with a snatch-width grip and your feet in the pulling position. Bend the knees smoothly, maintaining balance and an upright torso, then push with the legs against the floor to create some upward momentum on the bar. Pick up your feet and replace them flat on the floor in your squat stance as you push aggressively against the bar to move yourself down into an overhead squat position. Lock your elbows and secure the bar in the overhead position in as low of a squat as you can without being rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Making sure the bar is stable and secure overhead, stand again, keeping the bar overhead. The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible. If you maintain the hook grip when you turn the snatch over, use the hook grip in the snatch balance. The snatch balance develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch (transitioning from the pulling to receiving stance and reconnecting the feet flat on the floor), and help with confidence getting under heavy snatch weights.”

After all of that fun, we will take on the workout for today! The Coach will put 14 minutes on the clock for you to work through wall balls, rowing for calories, overhead squats (with an empty barbell – do not drop barbells on the floor!), box jumps, and kettlebells swings.

For larger classes, we will have people partner up and share equipment – less gear to drag out and more room to work. One person can start at the top, the other can start at the bottom and work backwards.

Thursday, May 11, 2017

12 Minute Core Series

15 Bar Over Burpees
5 Squat Clean & Jerk (185/135)
12 Bar Over Burpees
4 Squat Clean & Jerk
9 Bar Over Burpees
3 Squat Clean & Jerk
6 Bar Over Burpess
2 Squat Clean & Jerk
3 Bar Over Burpees
1 Squat Clean & Jerk

We are going to work on our core strength today with our 12 Minute Core Series. This is a great one that you can do at home as well!

After we tax that core, we are going to work on some bar over burpees (these can be lateral or bar facing), and then some heavy clean & jerks. These movements may seem a bigger more challenging today because your core has already gotten a good workout.

These are full, squat cleans, and then shoulder to overhead however you can – shoulder press, push press, push jerk, or split jerk. The reps are very small, so the weight should be a challenge for you – it is a strength day!

I love couplets like this – heavy weight for the bigger, stronger athletes, and burpees for the smaller more agile ones. There aren’t a lot of athletes that are great at both, but now is your chance to work on whichever you need work on!

Wednesday, May 10, 2017

Tabata Double Unders

Death by Murph
Pull Up
Push Up
Air Squat

Each minute you’ll add one more rep of each until you can’t complete all the reps of all the movements in the minute.

Murph is coming.

With a continuously running clock do one pull-up, push up, air squat the first minute, two pull-ups, push ups, air squats the second minute, three pull-ups, push ups, air squats the third minute… continuing as long as you are able.

One you fail to complete all of the reps, take the next full minute off, subtract 1 rep of each movement from the last successful round completed, and do that many reps per movement for the rest of the time. 20 minute time cap.

Score is number of minutes completed.

Tuesday, May 9, 2017

Power Snatch

21 Dumbbell Thrusters
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run

Power Snatch day! We will review proper technique during the barbell warm up. The focus today will be a good set up and start position. With a movement like the snatch where you take the bar from the ground all the way to overhead (upwards of 8-9 feet!) in a split second, that start position has to be perfect. A one degree error on the floor translates to a 20 degree error overhead.

Then we are going to grab some dumbbells and work through 21-18-15 reps of thrusters, with a 400m in between. Your legs may feel tired the first few steps of that 400m run. You may also be very aware of your shoulders while running today too – those thrusters will do that!

Dumbbell thrusters are an upgraded kind of suck. With a barbell the strong side will compensate for the weak side, that is not the case with single arm movements!

Monday, May 8, 2017

Back Squat
5-5-5-5-5 (plus 3 warm up sets)

5 Rounds
20 Wall Balls
50 Double Unders
5 Muscle Ups (Ring or Bar)

We are going to back squat again today – Happy Monday! If your form is great, you will try and add 5-10# per working set over last week. The main focus is on good form though – no sense adding weight to the barbell if you can’t squat to full depth, you aren’t going to build any strength anywhere doing that.

Then we are going to work on our wall balls, double unders, and muscles ups! You got to work on a smaller number of muscle ups and double unders a few weeks ago. Today, we are going to add 20 wall balls to get each round started, the knock out 50 double unders (or a suitable scaling option to keep that heart rate up) and then you will work on those muscle ups.

The muscle ups can be ring or bar. Try and make whatever scaling option you did last month a bit more challenging. 5 Pull Ups + 5 Ring Dips + 5 Burpees OR Ring Muscle Ups on toes depending on how close athletes are to developing muscle up strength