Tag Archives: WOD

Monday, November 20, 2017

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

WOD:
AMRAP 12
1 Rope Climb
12 Push Press (135/95)
50 Double Unders

It’s Monday again! Let’s go ahead and drop the reps and increase the weight today.

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

Working Sets:
3 – 70%
3 – 75%
3 – 80%
3 – 85%
3 – 90-95%

Today we are going to do some rope climbs in the workout! Be sure to wear long socks and/or long pants to avoid rope burn on your legs. The Coach will review the 2 ways to wrap your legs. If rope climbs aren’t quite your thing yet, you’ll keep a tight plank position and lower yourself to the ground and pull yourself back up to standing using the rope. This will help increase that grip and the upper body strength needed for rope climbs.

Our workout has some heavier push presses today as well, and not a small number either! You may not be able to do this all unbroken – that is OK. Try and do them in 2 or 3 sets though, you need to be doing at least a few at a time, not one at a time or the weight is too heavy.

And then some double unders. If you are proficient, these should take you about a minute. If you are still working on them, spend no more than 2 minutes on them. You should be working on them today though – you will never single under your way to doubles!

Friday, November 17, 2017

Aaron’s Special Going Away WOD
Party After 6:30pm Class

4 Rounds
AMRAP 4
8 Power Snatch (95/65)
8 Bar Over Burpees
Rest 4:00

Score is individual round with lowest reps.

This is a pacing test. In bigger classes we will partner up and use 2 people on the same barbell, offset working and resting. This workout will take 32 minutes from 321-Go, which is a big hunk of time. Because of that, we will take out the Power portion for this day and use that time for warm up and extra teaching of some power snatch & bar over burpee skills. Coach Aaron has built a sweet class plan for us all today! 

Chipotle catering,  La Croix, and some Wisconsin craft beers after class!

Wednesday, November 15, 2017

Skill:
Rowing
Split Time in relation to Strokes Per Minute

WOD:
On the minute for 24 minutes
Minute 1 = Row for Calories
Minute 2 = Double Unders
Minute 3 = American Kettlebell Swings
Minute 4 = Rest

We are going to work on our rowing technique today. We are going to talk about and then practice a split time in relation to strokes per minute. You will see that if you pull harder you can decrease your strokes per minute and also decrease your split time – which equals more efficient rowing!

Then we will divide into 3 groups and start at different station to accommodate for larger classes/rowers and to cut down on equipment on the floor. Pick a station to start at, work hard for a minute, then rotate to the net station. After a minute at each station, everyone will rest.

You get a full minute of rest after each 3 minutes, so go as hard as you can for each of those 60 seconds. The first couple of rounds will probably feel OK, but this is a long one at 24 minutes and a minute is not enough time to fully catch your breath and lower your heart rate. It will catch up with you and you fatigue as you get into this one.

Tuesday, November 14, 2017

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

WOD:
40-30-20-10
Plate Sit Ups (45/25)
Overhead Lunges
Squats with Plate

Split Jerk work today again! Let’s build on that footwork we’ve been working on. Be very mindful of good positioning as you work through these sets today. Again, we will get to adding lots of weight, I promise! But today, the groundwork (which is the footwork) is our focus. The amount of weight is secondary. We certainly want to test our form under increased loads. This is where we will find out where things start to break down. But we want to fix these things before they become bad habits.

We will then work through descending reps of plate sit ups, overhead lunges, and squats with that same plate. So, pick a plate that will be your best friend today!

For those plate sit ups, lock out that plate and face it towards the ceiling. That plate will stay facing the ceiling throughout the entire sit up.

You will keep that plate locked out overhead facing the ceiling for those lunges as well.

And lastly, squats with that same plate. For this one, you can hold the plate to your chest, or you can put it on your back with your arms in a front rack position. Athlete’s choice!

Monday, November 13, 2017

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

WOD:
15-12-9
Power Cleans (135/95)
Thrusters

Monday means Back Squat day again! We are going to spend some extra time on hip mobility today and really strive for that full depth squat and range of motion. You need to make sure that your hip crease is getting visibly below the top of your knee cap. If you aren’t getting that full depth, there is no point in adding any amount of weight to the barbell. Focus on your hip flexibility and mobility and strive for that full range of motion.

Then, we are going to take on some heavier power clean and thrusters – what a fun couplet! The reps are a little smaller than the typical 21-15-9, BUT the weight should be heavier than what you would use for Fran. This is a quicker workout and you should go all out for as long as you can. Think Fran tired, white buffalo in the sky. Get as much work done as you can before your brain catches up to your bodies suffering.

Saturday, November 11, 2017

Veteran’s Day Workout:
“Armistice”

AMRAP 9
100m Sprint
11 Sit Ups
11 Air Squats
100m Sprint
22 Sit Ups
22 Air Squats
100m Sprint
33 Sit Ups
33 Air Squats

*add 11 to the sit-ups and air squats for each additional round

Rest 2 minutes

AMRAP 9
100m Sprint
11 Push Ups
11 Box Jumps (24/20)
100m Sprint
22 Push Ups
22 Box Jumps (24/20)|
100m Sprint
33 Push Ups
33 Box Jumps (24/20)
*add 11 to the pushups and box jumps for each round

We are going to honor Veteran’s Day with a Hero WOD – Armistace.

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11-based rep scheme represents the rich history of Veterans Day.

The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

We will be running no matter the weather – rain or shine or snow or sleet or 30 degrees – so dress appropriately.  We have running lights for the classes that will take place after dark. 100m is out the door to the right, to the end of our building (NOT to the sidewalk) and back.

For larger classes, to make sure the gym isn’t too crowded with boxes, we’ll split up and half the class with do the first AMRAP and the other half will do the second AMRAP. Everyone will rest their 2 minutes and then switch.

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.