EMOM for 10 Minutes
1 Power Clean
We’ll spend ten minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay. Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat. An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit and work towards a max for the day.
AMRAP in 12 Minutes
Kettlebell Swings 32/24 kg
In today’s workout we are tackling push-ups and kettlebell swings. Both fairly simple movements, but they are sure to get tough as the minutes tick by and the reps go up. You will be adding three reps to each round so take note and plan your pace accordingly. Push-ups can be scaled as usual by choosing to perform them from your knees or on a box. Whatever version you choose make sure to work through the full range of motion getting your chest to the ground or box and then finishing with locked out arms. Keep your midline tight through your push-ups to avoid “snaking” or peeling up off the ground. Choose a kettlebell that you can handle when the reps get high and fatigue starts to set in.
[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]THE GYM IS CLOSED TODAY! We hope everyone had a wonderful holiday! Get outside today and enjoy some time out of the gym, or just relax and eat leftovers! Back to normal hours Saturday with classes at 8:30 and 9:30AM. [/creativ_alertbox]
AMRAP in 20 Minutes
12 Overhead Squat 95/65 lb
16 Bodyweight walking lunge steps
Workout Notes: Today’s AMRAP features two movements with a higher skill demand. If you’re not quite ready for unassisted kipping pull-ups yet, try finding a band that allows you to feel the movement while still making it difficult to pull yourself high enough to get your chin over the bar. Make sure to set yourself up with an easy way to get in and out of the band throughout the workout so that you don’t lose a bunch of time here. If you can’t find a band that works, try ring rows or jumping pull-ups. The overhead squat may prove difficult so make sure to choose a weight light enough here to keep your shoulders in a strong and healthy position. If for any reason the overhead squat isn’t happening for you it can be scaled to a front squat. Perform your lunges without the the barbell, practice keeping your torso in a solid upright position throughout the entire range of motion of your walking lunges. 20 minutes in a long time so keep that in mind when you set your pace from the start!
5 Rounds for time
30 Air Squats
20 One arm overhead walking lunge steps
100M Uneven Farmer carry
Workout Notes: Today’s workout is heavy on the lower body. You’ll start each round with 30 air squats followed by 20 one arm overhead walking lunge steps. You will lunge with one of the weights you are using for your farmers carry so it is up to you how heavy you go here. You can choose to use a kettlebell or a dumbbell here depending on how the weight feels overhead. Once you finish out the lunges hang on to your weight and head outside for your farmer carry down to the wall and back. Enjoy the sunshine while we have it!
With a Partner!
2 Rounds of 4 Minutes at each station
Strict Ring Dips
Workout Notes: We’re tackling a partner workout today! Text your bestie or workout pal and meet them at the gym today for some fun! You can choose your partner when you get to class of course as well or Coach Alex will help you find someone that will be a good fit! You will be moving through 2 rounds at 3 different stations working for 4 minutes at a time followed by 4 minutes of rest. You can trade off work with your partner however you choose. If you and your partner need to scale movements in different ways that’s ok, you will want to partner with someone who can move at the same pace as you throughout a workout regardless of how you are scaling each movement. Have fun and work hard!
EMOM for 10 Minutes
1 Power Clean + Front Squat + Jerk
Today’s skill work is a barbell complex of a power clean, a front squat and a jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back. Focus on quick elbows and dropping under the bar for the power clean. Once you complete the power clean keep your elbows high and chest up while you drop into a front squat. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. It is up to you if you would like to complete a push jerk or a split jerk for your overhead movement today. If things are feeling good feel free to add weight each minute and work up to a max for the day.
40 Push Press 115/85 lb
Workout Notes: Today’s workout starts and end with a run with a large set of push press in between. Do your best to push the pace on both runs. The push press weight should be manageable for small to medium sets through the whole workout. You should be able to complete 10 reps unbroken with the weight you choose when you are fresh. Make sure that you are performing push presses throughout the workout and not resorting to a push jerk as your arms fatigue.
EMOM for 10 Minutes
1 Squat Clean
Today we’re going heavy and working up to a strong effort squat clean. If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat. Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!
Ketttlebell Swing 32/24kg
Box Jump 24/20″
Workout Notes: Today’s workout should feel fast. You do not need to be able to do any of the kettlebell swing sets unbroken, but plan to finish each round in 3 sets or less. It is only 45 reps total so feel free to challenge yourself as long as you can handle your kettlebell safely when fatigued. If the prescribed box jump height is too high choose a shorter box or stack some plates to a height that you are comfortable jumping to rather than stepping up to a higher box. Move safe and steady on the box jumps and focus on quick transitions between movements.
EMOM for 10 Minutes
3 Power Snatch
Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute. The weight you choose should be in the moderate effort range. An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if the lifts are going well. Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you. If mobility is an issue for you, talk to your coach about practicing a split snatch!
100 One Arm Dumbbell Overhead Lunge Steps 50/35
Workout Notes: Today’s workout is a chipper. You will start the workout with a high volume of toes-to-bar. If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar. 50 is also a large number of this difficult skill, a suggested scaling option would be to drop the number to 30 from 50 if that makes sense for you and your current skill level. Never be afraid to scale if you are not ready to jump into a large set like this! If you want to avoid hanging on to the bars for any reason feel free to talk to your coach about v-ups or another sit-up variation to switch out for the toes-to-bar. If classes are large one group can follow another as soon as they are done with the toe-to-bar reps. For the overhead lunge you will be holding one dumbbell over your head while you lunge. You can split the work up between arms however you would like, but do your best to divide the work evenly. After the lunges you’ll take off on a 1000m run to finish the workout. Allow your legs a little time to recover and then do your best to push the pace on the run to finish strong.
Today we will be working up to a heavy set of 3 deadlifts. Start with something manageable and build in weight as you go. Judge your effort by the strain it takes you to achieve each lift. If you don’t feel comfortable maxing out you can keep the weights lighter and work on proper body mechanics as you slowly increase in weight. Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar. Be sure to maintain your posture for all 3 reps of each set and as you increase in weight.
AMRAP in 12 minutes
9 Deadlifts 135/95lb
3 Power Cleans 135/95lb
Workout Notes: Today’s workout features some very light deadlifts and a manageable power clean with a few burpees thrown in between. Judge your weight for this workout by the power clean. You should be able to complete the power cleans unbroken during the early rounds with the weight you choose. If you select the correct power clean weight it will guarantee that your deadlift is very light. We’ve got vanilla burpees today so you will just have to jump and clap or reach over your head to complete each rep today rather than jumping over your bar.
EMOM for 10 Minutes
:30 seconds of pistols
Pistols are a unique challenge. They require a lot of mobility and strength in order to perform them to full depth. Today we will be tackling this difficult skill, luckily there are MANY ways to scale this movement. You can use a box and perform high box step ups with a slow negative or use assistance from a squat stand post, ring or band. If you are close to being able to do pistols you might try wearing weightlifting shoes or sliding a small plate under the heel of your shoe to make things a bit easier.
5 Rounds with 1 Minute on each station
Workout notes: Today’s workout will be scored as you would score the workout “Fight Gone Bad”. The thruster and pull-up combo should look familiar to many of you. The thruster weight is meant to be light and something you could perform sets with during each minute. Pull-ups can be scaled to jumping pull-ups, banded pull-ups or ring rows. Choose a scaling option that challenges you. Your score will be your total number of repetitions in all 5 rounds. There is no rest between stations so do your best to transition quickly between movements. If classes are large, barbells and pull-up bars can be shared with one group starting one minute behind the other so that everyone starts on thrusters and ends on pull-ups.