Tag Archives: WOD

Friday, September 22, 2017

Power Clean from Floor + Hang Power Clean + Power Clean from Power Position (working on power)

35 Double Unders
10 Overhead Squats (95/65)

We are going to continue to work on power cleans today – focusing on power today. This is similar to what we did not too long ago, but today we are focusing on power. You will start with the bar on the floor, then the hang power clean, and then a power clean from the hips loaded power position. You will be a bit more tired working from the ground up, so you will need to focus on that hip drive. Full extension is the name of the game!

We are then going to go fast and furious for 7 minutes. It’s not a long workout so you are going to need to go as hard as you can for as long as you can. Think about how you feel while doing Fran. That’s what we are going for today.

Pair those double unders with some medium weight overhead squats. A great couplet!  Your heart rate will be up from the double unders and then you’ll tax your system some more with the overhead squats.

Scale the double unders so that you can keep your heart rate high. Scale the weight so you can do 10 overhead squats unbroken for the first several rounds.

You should be pretty exhausted after this one!

Goal: 4-5 Rounds

Thursday, September 21, 2017

Front Squat
3-3-3-3-3 (plus 3 warm up sets of 5 reps)

1-2-3-4-5 Power Snatch (135/95)
2-4-6-8-10 Ring Dip
*Continue adding 1 power snatch and 2 ring dips until time is done. Score is total reps.

Let’s go ahead and work on some front squats today! Three warm up sets of 5 reps and then 5 working sets of 3 reps. Depth and form  are far more important than the amount of weight. Make sure that you start with a good front rack position. Elbows nice and high with that barbell resting on your shoulders. If you need help with this position, try a loose grip on the barbell. You only need a finger or two on the bar, it should be resting on your shoulders for support.

Then, we are going to put 10 minutes on the clock. You are going to work on power snatches at a heavier weight (135/95). This can be a pretty heavy weight for people, make sure to scale properly for your ability. It is a strength day, so it should be heavier than usual, but you do also need to be able to get that weight overhead, and for multiple reps, AND with good form. Remember you will be tired and you need to do these reps well to not only avoid injuries but also to gain good muscle patterns.

We are also going to work on ring dips today too! Your Coach is going to show you a few different ways to work on them today if you need to modify. We want to work on that ring dip strength while also working on that full range of motion.

Tuesday, September 19, 2017

Power Clean

25 Double Unders
3 Snatch (full, squat) 125/85
5 Bar Facing Burpees
Rest 2 Minutes
25 Double Unders
4 Snatch (full, squat) 115/75
5 Bar Facing Burpees
Rest 2 Minutes
25 Double Unders
5 Snatch (full, squat) 95/65
5 Bar Facing Burpees

Let’s keep working on those power cleans today! I know you guys like lifting those barbells! Today, we are going to focus on that triple extension – make sure you get all the way up with fully extended ankles, knees, hips, and a big shoulder shrug to buy ourselves time and space to get quickly under the barbell.

And let’s talk about catch for the power clean – we can catch the barbell on our shoulders with our elbows nice and high anywhere above parallel. You shouldn’t expect to catch the bar standing straight up. No leaning back when you catch that barbell either – you need to protect your back. Work on good form today!

Then we are going to work through 3 different 4 minute workouts. There is some rest time in between each workout. Enough to catch your breath and slow your heart rate, but not enough to fully recover.

We are going to work on some snatches today – lower reps and heavier weights working to lighter weight and more reps once we get tired. But don’t worry – you’ll get to do 5 bar facing burpees each round!

Monday, September 18, 2017

5-5-5-5-5 (plus 3 warm up sets of 5)

Alternating Dumbbell Snatches
Dumbbell Front Squat (hold like a goblet squat)
Overhead Walking Lunge

Let’s pick up some heavy things and put them down too! We’ll warm up with 3 sets of 5 and then work through 5 working sets of 5 reps. The goal is to get up to about 85% of your one rep max. BUT, only if you can do it with perfect form. Push with your legs, don’t pull with your back, Your Coach will be keeping a very close eye on form – no rounded backs!

After that we will take on descending reps of alternating dumbbell snatches, dumbbell front squats, and overhead walking lunges.

So, let’s talk about these movements (and we’ll be sure to review them in class too.)

Dumbbell Snatch: From the floor each time. Maintain a tight core and back, use your legs and your hips to pop that dumbbell overhead – don’t pull with your back! Get it up and lock it out overhead Your Coach will review the proper movement for this in class today.

Dumbbell Front Squat: You are going to hold the dumbbell in a goblet squat position (like you would if you were using a kettlebell) and then squat. Both hands on the dumbbell at your chest. Your Coach will go over this in class.

Overhead Walking Lunge: There is an even number of reps each round, so go ahead and split these up as you’d like, but you want to be sure to do the same number on each side – both lunges and the dumbbell in each hand overhead. The Coach will review this movement as well today.

Time Cap: 14 minutes

Friday, September 15, 2017

Power Clean from Power Position + Hang Power Clean + Power Clean from Floor (working on technique)

50 Jumping Alternating Lunges
50 Pull Ups
50 Push Presses (96/65)
50 Plate Sit Ups (25/15)
50 Burpees

We are going to work on Power Clean technique today. We will work that barbell a bit! Start from the power position, then the hang, and then finally a power clean from the floor. The goal is not super heavy, but working those positions and letting your body muscle memory them in so that when you pull heavy later this month when testing your one rep max effort you have the technique to catch heavier weights.

Remember the other day when we did 50 reps of 5 different movements? Remember how much fun it was? Wanna see if this one is more or less fun? Yes – oh good! Let’s do that! As you know, 50 reps of anything can be daunting. Break them into chunks, 5 or 10 at a time. Work through them bit by bit.

Time Cap: 16 minutes

Thursday, September 14, 2017

Front Squat
3-3-3-3-3 (plus 3 warm up sets of 5 reps)

30 Back Squats (115/75)
30 Push Ups
20 Front Squats
20 Handstand Push Ups
10 Overhead Squats
10 Strict Handstand Push Ups

We are going to front squat today! We’ll start by some warm up sets and then work into our working sets. Today after the 3 sets of 5 warm ups sets, we will go into 5 sets of 3 reps. A few less reps per set, so you should plan to increase the weights per set a bit. We’re halfway through the month and soon will get to re-test that one rep max!

For our workout today we are going to do some more squatting and some variations of push ups. 30-20-10, less reps as we go, more difficult movement.

You will have to pick your barbell weight based on what you can overhead squat at the end (while tired.) There are various modifications for the push ups, your coach will go through all of those for you.

Time Cap: 12 minutes

Wednesday, September 13, 2017

Assault Bike
Proper form and technique, biking for calories vs meters

Choose your WOD today!
5 Pull Ups
10 Push Ups
15 Air Squats


5 Handstand Push Ups
10 Alternating Pistols
15 Pull Ups

Let’s talk a bit more about the Assault Bike today. We will talk about the difference between biking for meters and calories.

Then, we are going to let you choose which Benchmark Girl 20 minute AMRAP you want to take on today. Both involve pull ups, after that you will have to decide what other 2 movements you want to tackle today.

Tuesday, September 12, 2017

Power Clean

50 Box Jumps
50 Kettlebell Swings
50 Knees-to-Elbows
50 Wall Balls
50 Burpees

Power Cleans again! Let’s keep working on that power clean today. Three warm up sets and then 5 working sets leading up to some heavy singles. Again, we are working on form and technique under load, not a one rep max.

After that we are going to take on 50 reps of 5 different movements – ending up with everyone’s favorite 50 burpees. 50 reps of anything is a lot. Find a way to mentally break it down. One rep at a time. Just keep moving.

Time Cap: 16 minutes

Monday, September 11, 2017

9/11 Memorial Workout
In honor of September 11th, today we will do our annual September 11th Memorial Workout. No music will be played during the workout. Take time to reflect on the events of that day and what America has become since then.

2001m Run
11 Box Jump (30/24)
11 Thruster (135/95)
11 Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 Kettlebell Swings (70/55)
11 Bar Over Burpees
11 Deadlift (135/95)
11 Push Press (135/95)
2001m Run

Do you remember where you were on 9/11/01 when you heard about the attacks on the Twin Towers?

We will do this workout today with no music. 2001 meters is about a mile and a quarter. You’ll turn right out the back door and run around the building on the sidewalk and then continue down the bike path until it ends at the cul de sac and come straight back on the bike path (don’t run around the building again on the way back.)

Then there are 11 reps of 9 different movements.  You’ll use the same bar/weight for the entire workout and it should be heavy. Finish it up with another run.

While you are out on the bike path running, think about the day and how our country has changed since then. No whining today. Embrace the suck.

Friday, September 8, 2017

1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Power Clean

200m Run
10 Power Cleans (95/65)
15 Sit Ups
Rest 5 Minutes
Then, as a class:
As many calories as possible on the Assault Bikes (have to switch every 10 calories)

Today is going to be fun! We are going to work through a barbell complex to enhance some key parts of the Power Clean that we are working on this month. Really focus on each part today. This is about taking time to work on the little details. It isn’t about how much weight you can (especially if you have less than perfect form.)

Then we are going to work on a 12 minute AMRAP of a short 200m sprint, 10 hang power cleans at a relatively light weight (something you can do multiple sets of 10 unbroken), and 15 sit ups. You will probably find your grip will get taxed (so be sure to hook grip from the very beginning. With the work we’ve done today, plus the sit ups in the workout, you will find your core will get taxed today as well. Be sure to brace your core for every movement today.