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February 24, 2020

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Skill

EMOM for 10 Minutes
Straight set of kipping toe to bar then 20 seconds of drag rope double unders

Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a straight set of kipping toe-to-bar. If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. After you come off the bar you will spend 20 seconds working on drag rope double unders.  If you are new to the skill or the rope feel free to start with singles and make a double under attempt every three or four reps.  When you are able to maintain that pattern you are ready to try consecutive double unders.

WOD

AMRAP in 12 Minutes
10 Alternating dumbbell snatch 50/35 lb
20 Alternating dumbbell clean & jerk 50/35 lb
30 Air squats

Workout notes

We’re working double duty with the dumbbell today.  Start each round with a small set of dumbbell snatches before moving on to dumbbell clean and jerks.  In the snatch you’ll bring the dumbbell from the floor to overhead in one smooth motion. You can lower the dumbbell all the way to the floor and switch hands at that point or as you lower it from overhead.  For the clean and jerk, the dumbbell starts from the floor again but you’ll pass through a front rack before driving it overhead.  Ideally you should use the same transition for the clean and jerk as you did for the snatches.  The final movement in our triplet is the all important air squat.  The squat is an easy movement to attempt but difficult to master.  Do your best to move through your deepest range of motion without modifying your technique as you get fatigued.  The perfect air squat has your knees tracking over your feet and your chest upright throughout.

February 23, 2020

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WOD

3 rounds of the following

3 minutes to run 400M
3 minutes to row 500M
3 minutes to bike 1000M
3 minutes to complete 30 burpees

Workout notes

Today’s workout is a three round workout with twelve minutes per round clocking in at thirty-six total minutes.  There is not prescribed rest but if you scale appropriately you should definitely have some rest in each station.  Scale by adjusting the distance in the first three rounds or number of burpees if needed so that you get about a minute rest in each round, give or take.

February 22, 2020

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WOD

2 rounds for time

100 alternating dumbbell cleans 50/35 lb
50 box jumps 24/20 lb
1000M run

For today’s workout we have a longer duration two round triplet with large sets of dumbbell cleans and box jumps as well as a short run.  You are starting in the gym working through the cleans and box jumps.  Most of us will need to break up the cleans at some point but you should be able to start with a good sized chunk before setting the dumbbell down and resting.  If you find that each clean requires a great deal of effort and then rest, you have gone too heavy. For box jumps a metered cadence will probably be the best strategy to get through that large number. Don’t discount the run! The run will take up a lot of your time and there are only two so you don’t want to fully use that as recovery.  Keep your feet moving and the intensity up.  Lengthwise, we’re looking for times that are less than twenty-five minutes so we’ll add a thirty minute time cap.  If you aren’t out on that second run by twenty-five minutes, consider cutting yourself off early.

February 21, 2020

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Skill

EMOM for 10 minutes

1 Squat clean & jerk

Spend some time working on the clean & jerk today.   The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift on the clock today using a ten round, one minute interval time.  With a quick turn around for every lift you’ll probably want to go a little lighter than you would if you were lifting without a clock so start light and focus on mechanics and consistency.  Increase only if you have the technique dialed in.

WOD

With a clock set for 12 minutes

1 Minute of squat cleans 135/95 lb
1 Minute of push jerks 135/95 lb
2 Minutes of squat cleans 135/95 lb
2 Minutes of push jerks 135/95 lb
3 Minutes of squat cleans 135/95 lb
3 Minutes of push jerks 135/95 lb

Workout notes

We’re doubling up on the clean & jerks today for this fun twelve minute AMRAP. You will have six total minutes each to work on squat cleans and another six minutes to knock out push jerks.  In the end your score will be the total number of reps you complete of both movements.  The benchmark barbell load is light so keep that in mind.  Ideally you have a weight on the bar that you can rep out continuously with sort rest between efforts and at no point compromise your form.  Try not to come out too hot in those first couple of minutes because you have a lot of time ahead of you.

February 20, 2020

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SKILL

EMOM for 10 Minutes

30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

AMRAP in 15 Minutes

30 Double unders
20 Air squats
10 Deadlift 185/135 lb

Workout notes

We have another fifteen minute AMRAP on the menu today with two bodyweight movements and a weightlifting movement.  You’ll start each round with a small set of double unders before moving to a set of bodyweight squats.  If you are new to the jump rope and still working on double unders scale to single unders but make a few attempts each round.  Another option would be to scale the volume or give yourself a time limit of about 45 seconds to complete your set.  The barbell movement for this workout is ten deadlifts with a light benchmark weight.  Load up a weight that is easily manageable, meaning you could do a set unbroken if you wanted to.

February 19, 2020

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SKILL

EMOM for 10 minutes
15 seconds TnG power snatch
45 seconds rest

For our skill work today we’re focusing on barbell cycling with light weights.  The goal for each round will be to spend all of the fifteen seconds cycling snatches.  Target a load that is in the 50% range of your 1RM.  6-7 reps are possible within each interval so remember the volume will be on the higher end. Keep your reps efficient and mechanically sound.  If you need to decrease reps in the later rounds to stay safe, please do!

WOD

AMRAP in 15 minutes

50 Sit-ups
35 Burpees
20 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a long duration triplet with a high reps of  all three movements. We start each round with a large number of sit-ups and move to a big set of burpees.  Start your burpees at a steady cadence rather than trying to sprint out of the gate.  When it comes to large numbers of burpees the best strategy is usually to hold a sustainable rate for each rep rather than trying to move too quickly and burning out early.   The kettlebell swings are probably where you will spend the least time so thing about breaking them up as needed so you can keep the intensity high for the other movements.

February 18, 2020

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Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups or kipping swings

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds (:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.  If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups and testing your work capacity for this skill.

WOD

3 rounds with one minute on each station

Double unders
Rest
Kettlebell sumo deadlift high-pulls 32/24 kg
Rest
Wall ball shots 20/14 lb 10/9′
Rest

Workout notes

Today’s workout probably looks simple on paper with only three movements and three rounds with 1:1 work:rest ratio. The difficulty in the workout will depend on how hard you attack each station.  Choose weights and difficulty levels that allow you to work for the majority of each minute. You can up the intensity and go hard knowing you have that minute of rest waiting for you.  If you are still struggling with double unders you can choose to either bite the bullet and try to get as many reps as you can in each minute or rack up a bunch of singles with the drag rope.  This is a great opportunity to challenge yourself with this tough skill so go for it if possible.

February 17, 2020

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Skill

Tabata Push-ups *
* Hollow hold during rest period

Tabata Plank hold *
* Arch hold during rest period

Tabata Squats *
* Squat hold during rest period

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as much work as possible during the twenty second intervals and hold a static position during the ten second “rest” periods.

WOD

AMRAP in 10 minutes

10 left arm dumbbell snatch 50/35 lb
10 right arm dumbbell snatch 50/35 lb
20 dumbbell goblet walking lunge steps 50/35 lb

Workout notes

Today’s workout is a time priority workout with two weightlifting movements.  We’ll start each round with a large set of dumbbell snatches on each arm.  We frequently see dumbbell snatches and we’ll alternate arms every rep.  For this couplet we’re specifying a moderate sized set on each arm.  A set of ten on one arm is going feel a lot harder than it would if you were switch arms for every rep. If you are used to performing your snatches in large unbroken sets while alternating you might find this format to be challenge.  Remember that there is no requirement to go unbroken so break the sets of ten whenever you need to.  Paired with the snatches is a large sized set of lunges.  Hold the dumbbell at your chest and do your best to keep your torso upright.  If the lunge is difficult for you, you can always scale by getting rid of the dumbbell!

February 16, 2020

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WOD

5 Rounds for time (with a partner)

200M Sandbag bear hug carry 100/70lb
30 Burpees
40 Box Jumps 24/20″

Workout notes

Grab a partner, a sandbag and a box for today’s workout.  We’ll score this workout by the total time it takes for you to complete five rounds splitting the work as you see fit.  You’ll both need a sandbag you can carry for at least a few meters.  Trade off as often as you like.  The same goes for the burpees and box jumps. It can be advantageous to perform small sets or even alternate between single reps because smaller sets are easier to recover from.  Whatever rep scheme you choose you’ll want to communicate with your partner so someone is always working.

February 15, 2020

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WOD

AMRAP in 20 Minutes
400M Run
30 Push-up
20 Power Snatch 75/55 lb

Workout Notes

Today’s workout is a longer duration triplet. We’ll start with a 400m run before moving on to a fairly high rep count of push-ups and power snatches. Choosing an appropriate scaling option will be important in a workout like this. Thirty push-ups will definitely add up if this is a tough skill for you. Make sure to scale to either knee push-ups or push-ups on a box so that you can keep moving through all the reps.  It’s totally ok for push-ups to be difficult and to work hard to get thirty done every round but you don’t want to hit failure with a movement like this.  The barbell is meant to be very light today. You will want to be able to knock out a large set every round before breaking it up.  Spend some time going over barbell cycling before the workout starts so that you can move smoothly through the snatches.

 

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