Category: Workout of the Day

Wednesday’s Workout: 7-23-14

This week in Skills Class we will be working on the power clean again! For anyone who missed the clean a few weeks back, this is a perfect time to hone your technique! Skills Class will be held on Wednesday night at 6:30pm.

Power Development:

Black: Squat clean: Work up to a heavy single. Then, complete 3 sets of the following complex with 80% of your heavy single: 1 hang squat clean from the high hang, 1 hang squat clean from just below the knees, 1 hang squat clean from the ground.

Green: Explosive back squats: Complete 5 sets of 3 reps with 70% of your 1 rep max. Rest 2 minutes in between these sets. Then complete 1 set with the same weight for as many reps as possible with solid technique. Strive to hit 15-20 reps.

Blue: Complete 5 sets of the following: 1 prowler push down to the edge of the grass for speed. Immediately sprint back and perform 8 tuck jumps. Rest 2 minutes in between efforts.

For all groups: In between your work sets, perform 3 bird dogs on each side, emphasizing a neutral spine.

Conditioning:

21-15-9 of:
Box jumps (24”/20)
Kb swings (70#/53)
Med ball slams (20#/14)

Blue Option:
18-12-6 of
Box jumps (30”/24)
KB swings (88+#/ 62)
Med ball slams (25#/20)

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Tuesday’s Workout: 7-22-14

This week in Skills Class we will be working on the power clean again! For anyone who missed the clean a few weeks back, this is a perfect time to hone your technique! Skills Class will be held on Wednesday night at 6:30pm.

Workout of the Day:

Black, Blue and Green options:

Team workout: in teams of 3:
Each team member will complete 7 rounds at each station
Athletes will work for 60 seconds at each of the following stations, then cycle to the next station when the minute is up:
Station 1: Complete 1 Sled pull (160#/115 or push (90#/60) down to the edge of the pavement and back. Athletes may then rest the remainder of the minute.
Station 2: Row for max calories
Station 3: Complete as many double unders as possible.
Teams will keep track of calories rowed and double unders completed. Combine the two scores to get your team’s final score!

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Monday’s Workout: 7-21-14

Congrats to Jon and Rory Vogel who became parents on Friday! Evelyn Quinn and family is happy, healthy and already home!

This week in Skills Class we will be working on the power clean again! For anyone who missed the clean a few weeks back, this is a perfect time to hone your technique! Skills Class will be held on Wednesday night at 6:30pm.

Power Development:

Black: Squat snatch: Work up to a heavy single. Then, take 80% of that number and perform 3 sets of the following complex: 1 squat snatch snatch from the high hang (pockets), 1 squat snatch from just below the knee and 1 squat snatch from the ground.

Green: Explosive deadlifts: Complete 5 sets of 3 reps at 70% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.
Blue: Complete 5 sets of the following: 10 deadlifts with a light to moderate load, then 10 banded broad jumps for distance. Rest 2 minutes in between sets.
For all groups: In between each work set, perform a 10 second RKC plank with one leg off the ground, on each leg

Conditioning:

Complete 2 rounds of the following:
45 seconds of Mountain climbers, 15 seconds off
45 seconds of Sledge hammer swings, 15 seconds off
45 seconds of OH lunges 45#/25 /goblet lunges 53#/35/ front rack lunges 95#/65, 15 seconds off
45 seconds of Ring dips /ring rows , 15 seconds off
45 seconds of Wall balls (20#/14)/ goblet squats 53#/35, 15 seconds off

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Friday’s Workout: 7-18-14

Power Development:

Black: Work up to a heavy single in the jerk. You may use either the push or split variation. Then, take 80% of your heavy single and perform 2 sets of 3 reps.

Green: Explosive standing landmine presses. Complete 4 sets of 5 reps on each arm. Once you have completed these sets. Complete 3 sets of bat wings for 20 seconds each.

Blue: Complete 5 sets of the following: 8 explosive push-ups using a bench or a band, 10 medicine ball slams, 12 ring rows. Rest 2 minutes in between sets.

Conditioning:

For 8 minutes and with a partner, complete the following:
Partner 1 completes 35 double unders / 100 singles
Partner 2 completes as many reps of the “stir the soup” exercise as possible until partner 2 finishes the required reps.
Total up the number of stir the soup reps for the final score at the end of the workout.

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Thursday’s Workout: 7-17-14

Workout of the Day:

Black, Green, and blue options:
5 rounds of the following:
30/20/35 kettlebell swings (70#/53) to eye level
400 meter run.
Rest 90 seconds in between each effort.

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Wednesday’s Workout: 7-16-14

Power Development:
Black: Power clean: Work up to a heavy single. Then, complete 2 sets of the following complex with 80% of your heavy single: 1 hang clean from the high hang, 1 clean from just below the knees, 1 clean from the ground.

Green: Explosive back squats: Complete 4 sets of 3 reps with 60% of your 1 rep max. Rest 2 minutes in between these sets. Then complete 1 set with the same weight for as many reps as possible with solid technique. Strive to hit 15-20 reps.

Blue: Complete 5 sets of the following: 1 prowler push down to the edge of the grass for speed. Immediately sprint back. Rest 2 minutes in between efforts.

Conditioning:

4 rounds for time of:
Buy in: 40 air squats
1 sprint down to the edge of the pavement and back
8 OH lunges on each leg 45#/25 / goblet lunges on each leg 53#/35 / front rack lunges on each leg 95#/65
10 ring flutters on each arm / push up bridge arm marches on each arm / toes to bar
Buy out: 40 air squats

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Tuesday’s Workout: 7-15-14

This week’s skill is the power snatch! If you are curious to learn this Olympic lifting movement, be sure to come to our Skills Class on Wednesday night at 6:30pm!

Workout of the Day:

Black and Green options:

3 rounds of the following:
1 minute of wall balls (20#/14) / goblet squats
1 minute of burpees
1 minute of box jumps (24#/20) / step ups
1 minute of mountain climbers
1 minute of sledge hammer swings
1 minute of rest

Blue option:

3 rounds of:
30 seconds of back squats (185#/115), 30 seconds of rest
30 seconds of farmer’s carries with the trap bar (255/185), 30 seconds of rest
30 seconds of box jumps (30”/24), 30 seconds of rest
30 seconds of dead hang pull ups, 30 seconds of rest
30 seconds of sledge hammer swings
60 seconds of rest

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Monday’s Workout: 7-14-14

This week’s skill is the power snatch! If you are curious to learn this Olympic lifting movement, be sure to come to our Skills Class on Wednesday night at 6:30pm!

Power Development:

Black: Power snatch: Work up to a heavy single. Then, take 80% of that number and perform 2 sets of the following complex: 1 power snatch from the high hang (pockets), 1 power snatch from just below the knee and 1 power snatch from the ground.

Green: Explosive deadlifts: Complete 4 sets of 3 reps at 60% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.

Blue: Complete 5 sets of the following: 10 deadlifts with a light to moderate load, then 5 banded broad jumps for distance. Rest 2 minutes in between sets.

Conditioning:
Complete the following rowing sprints as quickly as possible:
Row 500 meters, rest 2 minutes.
Row 350 meters, rest 90 seconds
Row 250 meters.

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Friday’s Workout: 7-11-14

Strength:

Black: “Wave Deadlifts”
Complete 1 set of 3 reps at 83% of 1 rep max. Rest, then complete 1 set of 2 reps at 86% of 1 rep max. Rest, then complete 1 set of 1 rep max at 89% of 1 rep max. This is one wave. If you are able to complete all of the desired reps while maintaining solid form, add 3% onto each set and repeat. The goal of this workout is to complete 2 full waves without missing a rep. Add a third wave if you are able to complete all of the reps in wave 2 without compromising your form and there is enough time left in class.

Green: Sumo / conventional / trap bar deadlift: 4 sets of 8 reps.

Blue: 5 sets of 15 kettlebell swings.

Conditioning:

4 rounds for time of:
Sled push 90#/60 or pull 160#/115 down to the end of the pavement and back
12 push-ups / assisted / ring push ups
Rest 90 seconds in between each round

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Thursday’s Workout: 7-10-14

Workout of the Day:

Black, green, and blue options:

In 8 minutes, with a partner, complete the following:
Partner 1 runs 200 meters
Partner 2 completes as many kettlebell swings to eye level 70#/53 / KB swings 53#/35 / power cleans 135#/95 as possible. Once partner 1 returns from the run, partners will switch tasks.
Rest 60 seconds, then:

For 8 minutes, partners will complete the following:
Partner 1 rows 200 meters
Partner 2 completes as many burpees as possible. Once partner 1 finishes the row, partners switch tasks.
Teams will have one score consisting of kb swings / power clean reps and burpees at the end of the workout.

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