Category Archives: WODs

Workout of the Day

Friday, November 10, 2017

Power:
15 Minutes to work to a heavy to form complex of:
1 Power Snatch
1 Hang Power Snatch

Rest 5 minutes then:

WOD:
every minute on the minute for 10 minutes:
1 Hang Power Snatch at 50% of today’s heaviest Snatch Complex
30 Double Unders

We are going to start the day by working on a complex of Power Snatch + Hang Power Snatch. After the warm up, mobility and snatch barbell warm up, you’ll get 15 minutes to see how far you can get.

Then for the workout, you’ll take 50% of today’s heaviest complex and use that to perform a Hang Power Snatch and 30 Double Unders. Your Double Under proficiency will determine the amount of time you have left to rest. The goal is 20-30 seconds of each minute. Modify the number of Double Unders/attempts based on that.

Thursday, November 9, 2017

Strength:
Shoulder Press
5-5-5-5-5 (plus 3 warm up sets)

WOD:
AMRAP 10
3 Burpee Box Jump Overs
3 Deadlifts (255/155)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
Etc.

It’s been a bit, so let’s do some Shoulder Pressing today! Three warm ups set, followed by 5 working sets. We’ll review the mechanics of the Shoulder Press in class today.

Warm Up:
5 – empty barbell
5 – 35% of 1RM
5 – 50%

Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%

We are then going to take 10 minutes to work through some medium weight deadlifts and then some burpee box jump overs. So…lifting heavy things after we get tired – fun stuff!

Coaches will be watching for excellent deadlift from in the workout today. No bad form when you are tired and trying to go fast. And you will get tired from the burpee box jumps – I promise!

Those burpee box jumps today are going to be fun! The burpee starts from a standing position. Be sure to stand far enough away to not hit your head on the box or you can be parallel to the box depending on space. Plant your hands on the ground just outside of shoulder width. Kick your feet back and lower yourself to the ground so your chest and thighs are touching the ground. Bring your feet back up towards your hands and stand up. Rapidly swing your arms back while dipping your knees to start the jump. Swing your arms forward while jumping on top of the box and then jumping off onto the ground on the other side. Turn around and repeat (forever and ever for eternity…)

Wednesday, November 8, 2017

Skill:
Rowing
Reverse Pick Drills
-Top 1/4 of slide legs only
-Legs only
-Legs + Body
-Full Strokes

WOD:
With a 5 minute clock for 3 rounds:
30/20 Calorie Row
10 Squat Clean (185/125)
As many calories on the rower as possible in remaining time
Rest 5 minutes

More rowing today! Let’s work on some technique and then see if we can’t use that to make the rowing today a bit more efficient. We’ll start with reverse pick drills today. – similar to the ones last week, but in reverse! Use this new knowledge to make those rowing strokes more efficient while you row for calories in the workout today.

Start the workout with a 5 minute clock and 30/20 calorie row. Then 10 fairly heavy squat cleans. After that you’ll jump back on the rower and finish up the time with as many calories on the rower as you can.

The Coach today will also talk about the most efficient way to get in and out of the rowers. You won’t want to waste too much time in that transition! Larger classes will split into two groups, one will work while the other rests and cheers the athletes on.

Score is total number of calories rowed with the remaining time (the initial row doesn’t count towards your score.)

Tuesday, November 7, 2017

Power:
Split Jerk
5-4-3-2-2-1-1-1

WOD:
3 Rounds
20 Wall Balls
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Press
20 Calorie Row

Back to Split Jerk work today! Last time we worked on figuring out the foot work and where your feet should land each time. Today, we are going to practice that some more. Before we actually split jerk, we are going to do the Split Jerk Jail Drill.


Does the workout look familiar? It’s Fight Gone Bad, but a little different! A really good goal is 100+ reps per round or 300 total. This format today will help you understand what it takes to get there.

Try and get the 20 reps of each movement done in about a minute. No rest in between rounds today. In order to save space and equipment, we will have people start in different stations. Hopefully everyone will stagger enough that there won’t be any bottlenecks.

Monday, November 6, 2017

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets of 5)

WOD:
21-15-9
Pull Ups
Push Ups
*100′ Bear crawl after each round (10 lengths of the gym)
Rest 3 minutes

15-12-9
Chest to Bar Pull Ups
Handstand Push Ups
*100′ Bear crawl after each round

We are going to back squat today! We’ll start with 3 warm up sets of 5 sets and then get into those 5 working sets of 5 reps.

Warm Up:
5 – empty barbell
5 – 35% of 1RM
5 – 50%

Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%

The above percentages are just a guidelines. See how you are feeling, you may end up lifting more or less than that.

Today we are going to focus on keeping our chest and torso upright while we squat. Don’t let your body cave in as you reach the bottom of that squat.

Then we have quite a doozy of some bodyweight strength movements to tackle. Start with 21-15-9 of pull ups and push ups. OH! And after each round you will do a 100’ Bear Crawl. There will be a 10’ lane marked out with cones at the gym and you will do 10 lengths of that. Doesn’t seem too hard right? We’ll see…

Rest for 3 full minutes (everyone must rest for 3 minutes) and then you are going to tackle 15-12-9 of chest to bar pull ups and handstand push ups. Don’t worry, we will still do that 100’ Bear Crawl after each of these rounds too!

You may have to scale all or some of the movements today. Your Coach will help you pick the appropriate options for your current abilities. The goal is to make the 2 set more challenging movements than the first one (there are less reps.)

Friday, November 3, 2017

Power:
Split Jerk (Behind the Neck)
5-4-3-2-2-1-1-1

WOD:
5 Rounds with a 3 minute clock:
Calorie Row (15/12)
12 Box Jumps (24/20)
9 Deadlifts, @ 60% of 1 rep max from Monday
Rest remainder of time

*Score is slowest round

We have been working on the clean lately, now let’s work on the second part of the Olympic Lift Clean & Jerk and practice the Split Jerk. Let’s start with proper footwork. We need to start with that literal and figurative foundation before we can move on to anything else!

Your sets of split jerks today will be from behind the neck to drive in that good overhead barbell position and should be light loads – we are looking to perfect the footwork, not go for a new personal record. Don’t worry, you’ll get to put a lot of weight over your head soon enough!

Then, we are going to do 5 rounds of 3 minutes. In that time, you will row for calories, box jump, and deadlift! For the deadlift you will use 60% of your new one rep max from Monday – yeah!

For larger classes, half of the class with start with the box jumps, then go to the deadlifts and then row. Hopefully everyone will stagger enough on the rowers.

Thursday, November 2, 2017

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets of 5)

WOD:
Tabata Mash Up:
Sumo Deadlift High Pull (95/65)
Pull Up
Rest 1 minute

Tabata Mash Up:
Hang Power Snatch
Sit Up
Rest 1 minute

Tabata Mash Up:
Push Press
Ring Dip

We are going to start the month off with some back squats! These are super functional – research has shown that just working on your Back Squat will increase muscle mass everywhere. You may not realize it, but every muscle in your body gets challenged when you squat heavy. Your legs are pretty obvious, but that core, upper body, and shoulders are also worked pretty hard. You have to make sure you keep an upright torso so you don’t fold in half under the heavy weight of the barbell.

Tabata Mash Up is alternating between the 2 movements, so instead of 8 rounds of 1 movement, you’ll do 4 rounds of each. Use the 10 second rest to switch movements. Score today is going to be the total number of reps for the day – every rep counts!

Today is a great day to work on some of these bodyweight gymnastics movements (pull ups and ring dips). Do as many as you can each 20 seconds. We want to develop strength and range of motion for both. Use the least amount of assistance as possible for these. 1 or 2 strict, good full range of motion reps is better than scaling too much and getting more reps.

Wednesday, November 1, 2017

November Focus
Strength: Back Squat
Power: Split Jerk
Skill: Rowing

Skill:
Rowing
Rowing Technique:
Pick Drill
-Row with just arms
-Arms + Body/ Trunk
-Progress from 1/4, 1/2, full slide focusing on order of operations.

WOD:
150 Double Unders
21 Handstand Push Ups
21 Burpees
100 Double Unders
15 Handstand Push Ups
15 Burpees
50 Double Unders
9 Handstand Push Ups
9 Burpees

Cooler weather is upon us, so you know that means we will be rowing more! We are going to talk about rowing all month long and work on some form and technique. Rowing is like running – anyone can do it, but it does take some knowledge and practice to do it efficiently.

What a fun little trio of movements we have today! Three things that probably make most athletes cringe – let’s do them all!

You have time today, so I want you to work on that large number of double unders if you can. Everyone should be working on double unders – even if it just attempts. Double unders are much harder to do as you get more tired, so we want to get that heart rate up and still continue to work on technique.

Double unders are the first priority today, if you are not yet proficient with those, scale the handstands so you can move through them more quickly. Plant your feet on a box and pike your hips so you can gain that shoulder strength needed as well as the range of motion. If you are good at double unders and not yet quite at handstand push ups, spend a bit more time today working on those – kick up onto the wall (especially when tired, like double unders, it is more difficult when you are tired), do as many as you can, and then pike from a box.

No abmat cakes today to short change the range of motion – you can use one abmat, if you can’t lower yourself that far, then pike from a box to work the outer edges of your range of motion.