Tuesday Workout of the Day

Tuesday – June 13, 2017 – 170613

Context: Practice

Mobility: Hip

Skill Practice Warm Up: None 

Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increase weight with each set to max)

Super Set: 2-2-2-2-2-2-2 strict handstand push-up for depth or progression

Metabolic Conditioning: “Beautiful Landing”

8 minute AMRAP (as many rounds as possible)

6 Power Clean (Health: 55lb / Athletic: 85lb* / Performance: 135llb)

20′ Overhead plate lunge (10 out, 10 back) (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

8 burpees with 10′ lateral shuffle (no jump required)

1 min rest (last round of rest optional)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3-5 Rounds, about 2:15 per round with the rest.

Compare to: July 5, 2016

Coaching Tips: Try and go unbroken on the power cleans if you are comfortable at this load.  If you are worried about your form, do small sets and fast singles, but push the pace a bit.  This is a short AMRAP with rests, so if you waste too much time looking at the bar and/or getting chalk you could end up disappointed with your intensity. Change the weight during the rest if you need to. Move steady on the lunges, but stay low and fast on the burpees.  There is no requirement to jump and clap (for the burpees), so if you stay crouched and move quickly you can make up a significant amount of time.

Optional ‘Cash Out’: 60s plank, 15 American kb swings, 4 rounds

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Monday Workout of the Day

Monday – June 12, 2017 – 170612

Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 7 x 2 Push Jerk or Split Jerk – 5 of 13 (7 sets of 2 reps, same weight across, approximately 75 – 85% of max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Isabelly Jelly“

For time

30 power snatches (Health: 35lb hang muscle snatch / Athletic*: 65lb / Performance: 95lb)

1 min rest

Then 3 rounds

Ring dips (Health: 6 ring push-ups / Athletic*: 6 / Performance: 10)

15 deadlifts (same as snatches)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 135/95lb bar and log your “Isabell” time!

Compare to: January 1, 2017

Coaching Tips: Scale to get through the snatches in 2-3 minutes – so pick a weight you can do 5 every thirty seconds (at least.) For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!

Optional ‘Cash Out’: 4 min max cal row or airdyne

“By the Numbers” Book References: Snatch p. 447, Ring Dip p. 363, Deadlift p. 151

 

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Saturday Workout of the Day

Saturday – June 10, 2017 – 170610

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press or floor press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes.

Strength: none

Super Set: none

Metabolic Conditioning:Scully and Mulder

25 minute AMRAP (as many rounds as possible), partner workout

30 Bench Press (Health: 35lb / Athletic*: 65lb / Performance: 155lb) – split reps up as desired

Then max rounds

Row (Health: 800m / Athletic: 900m* / Performance: 1000m) – split as desired

30 (total) Partner push-ups with hand clap – one person can do more reps than the other, but the second partner must stay in the plank (video)

30 hip extensions* split as desired (sub 20lb/14lb good mornings if there aren’t enough GHDs)

30 (total) partner med ball pass sit-ups (Health: 10lb / Athletic: 14lb* / Performance: 20lb) (video)

100m Sandbag run (Health: 45lb / Athletic: 60lb* / Performance: 80lb) – both partners must run, switch off carrying the sandbag as desired.

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 15 bench press, then max rounds 500m row, 15 push ups, 15 hip extensions, 15 sit ups, 50m sandbag run, 1 min rest.

Scaling Guide: 4-6 rounds, about 2 min for the bench press, and then 4-5 minutes per round.

Compare to: March 18, 2017

Coaching Tips: This one starts with a bench press buy in.  Have partners spot each other (everyone uses a spotter)!  If you have someone who is better at bench (or any movement today for that matter) do some extra work to give their partner more rest and move more efficiently as a team. The partner push-ups are where both partners do push-ups with the tops of their heads near each other.  At the top of each rep, they must slap hands (right to right, left to left, etc.).  The rep count is for total reps, so that means that if each partner does a rep and slap, they will do 15 reps in unison.  If one partner wants to do more of the push-ups they can, but the other partner has to stay at the top of the push up position and slap hands every rep.  The same for the sit-ups (the person must stay at the top).

Optional ‘Cash Out’: None.

 

Bootcamp: 8AM!

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Friday Workout of the Day

Friday – June 09, 2017 – 170609

Context:    Competition

Mobility: Shoulder

Skill Practice Warm Up: None

The family that wods together! Welcome Gardner Family!

Strength: 8 x 1 Push Jerk or Split Jerk – 4 of 13 (8 sets of 1 rep, same weight across, approximately 75 – 85% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Fran“

For time, 21-15-9

Barbell thrusters (Health: 45lbs, Athletic: 65lbs*, Performance: 95lbs)

Kipping Pull-ups* (Health: Ring Rows)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

Compare to: Fran Last Performed: December 26, 2016

Coaching Tips: Unless you plan on doing the whole workout unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time (i.e. chalk hands) moving between the thrusters and pull-ups. As soon as you drop the bar, jump up and do a few pull-ups, and then rest while chalking up (if needed). Remember to go ‘down fast’ when doing thrusters if the weight isn’t an issue for you.  Trying to go slow and controlled on the decent will only tire you out more.  Do small fast sets, but shorten the rest.

Optional ‘Cash Out’: None.

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Thursday Workout of the Day

Thursday – June 8, 2017 – 170608

Context:  Practice

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: none

#TBT The Festivus Games!

Super Set: none

Metabolic Conditioning: “Mind the Wake”

For time.

Row (Health: 1000m, Athletic*: 1300m, Performance: 1500m)

then 4 rounds of:

Handstand push-ups (Health: 6 dumbbell strict press / Athletic*: 6 head to floor / Performance: 10 head to floor)

12 toes-to-bar

14 Russian kettlebell swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part. Scale Up: 4/2” deficit HSPU and 88/70lb kb.

Compare to: July 19, 2016

Coaching Tips: Take the last couple hundred meters of the row a little easier as you don’t want to be completely gassed for the handstand push-ups. Then next couple movements of the WOD are very grip intensive. Think about breaking up the toes-to-bar early (maybe even round one) if the kettlebell swings are a challenge for you.

Optional ‘Cash Out’:  15 GHD sit ups, 15 wall ball, 3 rounds.

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Wednesday Workout of the Day

Wednesday – June 7, 2017 – 170607

Context: Practice

Mobility: Hip

Our first 9:30AM class was a hit! 9:30AM classes are added to the schedule on Wednesdays and Fridays for the summer.

Skill Practice Warm Up: None

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight with each set to max)

Super Set: 2-2-2-2-2-2-2 weight ring dips or progression

Metabolic Conditioning: “White Marble”

For time. 5 rounds.

12 single arm dumbbell overhead squat (Health: 15lb / Athletic: 30lb / Performance: 45lb)

80′ overhead dumbbell carry (same) or 20′ for two round trips

12 dumbbell deadlifts (same, two dumbbells)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 10 minutes, about 1:40 per round. Scale up to 53/35lb kb

Compare to: NEW WORKOUT!

Coaching Tips: Switch arms as desired on the dumbbells. Hold the dumbbell so that the heel of the hand is touching one of the ‘heads’. Then rotate the db so that it’s center of mass is closer to being over your spine. Do not push off the leg with the other hand. Make sure you keep your back flat on the db deadlifts. Angle them down so that you don’t have to go so low!

Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run

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Tuesday Workout of the Day

Tuesday – June 6, 2017 – 170606

Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower.

Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1 rep, increase weight with each set to max)

Super Set: None.

Metabolic Conditioning: “Goose

For time

21 power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

9 lateral burpees over bar

15 snatches (same)

15 lateral burpees over bar

9 snatches (same)

21 lateral burpees over bar

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 12 minutes. Scale Up: 135/85lb bar

Compare to: March 31, 2016

Coaching Tips: Have a plan to break up the first set of snatches into equal chunks.  After the first set of burpees, see how the second set of snatches feels.  If you have more gas in the tank, start pushing the pace here then cruise the 15 burpees. Pour it on for the last set of 9 snatches and the last set of burpees.  Avoid using a muscle snatch with press out and use a legit power snatch. The shoulders are going to get overloaded with that combined with the burpees.

Optional ‘Cash Out’: 15 wall ball, 30 cal row, 2 rounds

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