WOD

Workout of the Day Posts

Sunday, June 16, 2019

Happy Father’s Day WOD!
10 Rounds
1 Length Seated Sled Drag
3 Bench Press
200m Run

*WOD adapted from Hybrid Athletics


Saturday, June 15, 2019

Partner WOD!

For Time:
50 Shoulder to OH
80 Back Squats
300 DU’s
12 Parking Lot Runs

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What if we could see through your shoes when squatting and uncover the position of your feet? What would they look like?? – Ideally we want to see a small arch in the foot, the big toe jammed down and the entire foot actively grabbing the ground. If we looked on the underside of the foot, your bodyweight would be evenly spread across three points of contact (the heel, base of the 1st toe and 5thtoe) called the tripod foot. This set up allows your body to stay balanced and produce tremendous power.? – Issues like knee collapse are almost always connected to the feet. If we took the shoes away, watch what happens. The arch of the foot collapses over meaning the foot lost stability which created the cascade of compensations up the leg creating the knee cave you saw.? – A drill I like to use to promote an active stable foot is the hip airplane. Stand on one foot, grab the ground to create stability before then tipping over towards the ground like you’re performing a single leg RDL. Once you reach the bottom, rotate your body upwards and back down – the whole time focusing hard on maintaining your stable foot. If your foot is naturally flat – don’t worry. While you may not be able to make an arch in your foot, still think about staying balanced across all three points of the tripod.? – To read more on the foot and its role in movement/technique, check out the blog article linked in my bio? – Shout out to @velaasa for the weightlifting shoes and @eleikosport for the barbell & weights featured today! Also thank you to @3d4medical with the Complete Anatomy app for the visual of the body?? _____________________________________ This is the 39th #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Friday, June 14, 2019

Clean Pull + Hang Clean + Clean
5 sets

Back Squat
3 x 1

3 Rounds
10 Pull Up
Lap Prowler Push
10 DBall to Shoulder
Lap Prowler Push
Rest

Thursday, June 13, 2019

3 Rounds for time:
500m Row
10 Power Snatch
15 Box Jumps
30 AKB Swings

Wednesday, June 12, 2019

Pause Jerk + Jerk

4 Rounds
8 Muscle Ups
200m Run
8 HSPU
200m Run
Rest

Tuesday, June 11, 2019

1 Power Snatch + 2 Hang Snatch
8 Sets

2 Segment Snatch Pull + 2 Snatch Pull
4 Sets

Good Morning + Reverse Lunge
3 x 6

Monday, June 10, 2019

5 Rounds
10 Bar Facing Burpees
10 Thrusters
50 DU’s
Rest

Sunday, June 9, 2019

3 Rounds
10 Deficit Push Ups
4 Laps Farmer Carry + Waiter Walk
8 Supine Rows

3 Rounds
10 DB Box Step Overs
20 DB Snatch

Saturday, June 8, 2019

Teams of 2, AMRAP in 24 Minutes

A)
5 HSPU
10 Single Leg Squat
15 Pull Ups

B)
Fire Hydrant Run
2 Man Makers

Friday, June 7, 2019

2 High Hang Snatch + 1 Hang Snatch
10 X 1

Back Squat
3 x 3

Thursday, June 6, 2019

4 Rounds for time:
10 Deadlifts
15 Toes to Bar
10 Thrusters
400m Run

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Notice how the pull of this 1st deadlift starts with the hips rising excessively fast. Let’s turn to some simple science to find out what this common fault does to the body.?? . When the hips rise fast and the chest stays forward, the hamstrings are lengthened too much which transfers force to the muscles of the low back to complete the movement.? . This fault increases the length of the moment arm (the distance from gravity pulling on the barbell to the joints in question – the low back or lumbar spine in this scenario). What this means is more torque is placed on the low back joints which overtime could lead to an overuse injury to the smaller structures of the spine (like the disc).?? . To fix this, I gave the athlete the cues to work on engaging her glutes and tensioning hamstrings prior to moving the the barbell and to “drive the floor away” as she slowly squeezed the bar from the floor. As you can see these simple cues allowed her to keep her hips from rising too fast and to have a better more efficient deadlift.? . Thank you to TJ Keasal (@fitjetergirl) for being today's model athlete and to @3d4medical with their app Complete Anatomy for the visual of the body.?? _____________________________________ This is the 107th #SquatUclub eligible post. Remember everyday – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Wednesday, June 5, 2019

3 Push Press + 1 Push Jerk
RM

3 Rounds
45 Cal Row
50 RKB Swings
10 Burpees
Rest

Tuesday, June 4, 2019

Clean Pull + Hang Clean + Clean
RM

2 Clean Segment Pull + 2 Clean Pull
RM

1 1/4 Squat
5 x 5

Monday, June 3, 2019

5 Rounds for time:
400m Run
10 Push Ups
15 Air Squats

Sunday, June 2, 2019

9 x 2 Push Jerk + 1 Jerk

15 – 12 – 9
DB Power Clean & Jerk
DB Squats
Burpee

Saturday, June 1 ,2019

Partner WOD!
Teams of 2, AMRAP in 20min
200m Run
8 DB Push Press
15 Sandbag Squat
Parking Lot Farmers Carry
15 Ab Mat Sit Ups

Friday, May 31, 2019

2 Clean Pulls + Clean + Front Squat

Back Squat

SL Romanian Deadlift

Thursday, May 30, 2019

AMRAP in 25
100 RKB Swings
30 Box Jump / Step Down
100 Cal Row
30 Burpees
600m Run
30 Wall Balls

Wednesday, May 29, 2019

Power Clean + Clean + Jerk

3 Rounds
300m Row
10 Shoulder to Overhead
50 DUs
10 Pull Ups

Tuesday, May 28, 2019

Snatch Pull + Hang Snatch + Snatch
8 x

1 1/4 Squat
5 x 6

Monday, May 27, 2019

5 Rounds, on the 6 minutes:
400m Run
20 Cal Row
6 DB Step Ups
8 Jump Squats

Sunday, May 26, 2019

4 X
2 TGU
10 DB Row
5 Dips

4 Rounds
25 RKBS
10 Sandbag Z Squats

Saturday, May 25, 2019

2 Rounds
1000m Row
10 C2B
10 Strict Press
Rest
800m Run
10 C2B
10 Strict Press

Friday, May 24, 2019

2 Snatch Pull + Snatch + OHS
5 x

Back Squat
3 x 6

Thursday, May 23, 2019

10 Rounds
Fire Hydrant Run
5 Burpee over bar
5 Power Cleans

Wednesday, May 22, 2019

Hang Power Snatch

AMRAP in 12 min:
300m Row
15 Box Jumps
10 HSPU

Reminder Wednesday morning class times are:
6,7 and 9:30

Tuesday, May 21,2019

3x Muscle Clean + Tall Clean

10x 2 Position Clean

5x 1 1/4 Back Squats

Monday, May 20, 2019

Get your lumberjack uniforms ready! Complete this workout as an individual or a team.

“Lumberjack 20”
20 Deadlifts
Run 400m
20 KB Swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans
Run 400m

8 and 9:30AM classes only.

Sunday, May 19, 2019

9 x 2 Push Press + 1 Push Jerk

3 Rounds, AMRAP in 3 Min
400m Row
Max Raps Burpee Box Jump

Holiday Monday Hero WOD “Lumberjack 20” at 8 and 9:30.
Remember to rest up and wear all the plaid you’ve got!

SLumber-Grace

Saturday, May 18, 2019

Derek’s Mile

Rest until the running clock reaches 12 minutes, then

AMRAP in 12 minutes of:
40 DU’s
2 KB Swings
2 KB Front Squat
2 KB Push Press
+ 2 reps