Month: October 2022

Skill
10 rounds:
3 strict pull ups
30 seconds of handstand or wall walk practice

Take about 15 minutes to practice your strict pull ups and handstands today, working through ten rounds of the couplet above. Take your time moving back and forth between each movement. Pull ups can be scaled to ring rows, banded pull ups, or weighted pull ups, but should be unbroken.

Workout of the Day
6 rounds:
1 minute of calories on the rowing machine
1 minute of sit ups
1 minute of kettlebell swings

Focus on sitting as tall as possible throughout the pull on the rower rather than letting your upper back and shoulders collapse forward. Be sure that your timing and positioning on the row doesn’t force you to trace a wide circle around your knees; your coach can demonstrate proper form here if you aren’t familiar with it.

standard: 20/12 kg, row, bike, or ski
rx: 32/24 kg, row
sport: 32/24 kg, toes to bar, row
metcon: 6×2:00 on, 1:00 off

Skill
Front Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be a safe and reasonable max set.

There are percentage charts to help you calculate your weights posted in the gym by the water, as well as a full explanation of the two month program. You can also view that full explanation by going to:

https://docs.google.com/document/d/e/2PACX-1vQf8uARDcY50DFG9czAx-mDsH1guxelBtiekTKJlRaizAkHabJjHTn_0eF3TpNo1lnFX593iNQlXRf9/pub

Workout of the Day
AMRAP in 15 minutes:
400 m run
40 double unders
20 push presses

Your push press weight should be light enough that you are finishing each round in 2 or 3 sets at most. Pick a double under volume and difficulty that gets you through them in less than a minute.

standard: 45/35
rx: 95/65
sport: 95/65, drag rope double unders, goal is unbroken push presses. It still counts as sport if you break them up, but don’t scale up the weight unless your coach recommends it.
metcon: 5×2:30 on, 0:30 off

Workout of the Day
With a partner complete 5 rounds for time (30 minute time cap)

200 m run together
200 m sandbag carry (switch whenever)
30 synchro air squats

The sandbag should be heavy enough that you have to switch every 50-100 meters. Feel free to scale the sandbag carry to a medicine ball or appropriately challenging dumbbell or kettlebell.

Thanks to coach Mira for today’s workout!

Workout of the Day
Working in teams of 2-3, alternating full rounds:

AMRAP in 30 minutes:
8 squat cleans
12/8 calories (row, bike, or ski)

When everyone has completed 1 round of the above, move on to:

8 hang clean and jerks
12/8 calories (row, bike, or ski)

When everyone has completed one round of the the above, move back to first couplet.

Use a barbell weight that lets you go unbroken.

Thanks to coach Mira for today’s workout!

Mobility
15 minutes of stretching, coach’s choice, or:

2 minute standing straddle
2 minute pigeon per side
1 minute twisted cross per side
2 minute lunge stretch per side
2 minute standing straddle

Workout of the Day
7 rounds:
40 seconds of sandbag cleans
20 seconds of toes to bar
60 seconds of rest

We got a chance to review these movements during skill work earlier this week, now we’ll be putting them to the test. Pick a sandbag weight that lets you rest no more than 2 or 3 seconds between reps through the whole 40 seconds of work.

If you need to share equipment, partner up and work in the opposite minute from your partner.

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 7×1:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power clean plus power clean plus split jerk

If you’re comfortable with all 3 movements, try going touch-and-go between the two cleans, and using the catch in the second clean as your wind-up for the split jerk. Only do this faster sequence if you’re able to pull it off without sacrificing your positioning.

Workout of the Day
5 rounds:
1:15 of box jumps
0:15 rest
1:15 of calories (row/ski/bike)
0:15 rest

Your transition times are minimal today, so dial back the intensity to a pace that feels sustainable for a 15 minute AMRAP.

standard: 20/12″
rx: 24/20″
sport: 30/24″
metcon: 5×6:00 on, 3:00 off, 6:00 on

Skill
AMRAP in 8 minutes:
20 second L sit
5 push ups

Pick a push up difficulty that lets you go unbroken for the first few rounds. Scale the L sit by tucking your legs in, but try to keep your hands next to or in front of your butt.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12… etc
Front squat
30 double unders after each round

Time to put your front squat progression to work! You should be able to go unbroken for the first few rounds. Consider squat cleaning the first rep of each round to save some time and energy.

standard: 95/65
rx: 155/105
sport: 155/105. Don’t scale up today, go faster instead.
metcon: 5×1:30 on, 0:30 off

Skill
8 rounds:
20 seconds of sandbag cleans
40 seconds of rest

We’ll be dusting off the sandbags for the skill work today, and then revisiting them for Friday’s workout. Our lightest sandbag is 45 pounds, but if that is too heavy for you you can use the same clean technique on a 30 or 20 pound medicine ball.

Workout of the Day
5 rounds for time, with a 20 minute cap:
20 kettlebell swings
400 m run

Your swing weight should be light enough to allow you to hit the majority of your rounds unbroken; if you want to make up time on this workout, you’ll need to do it on the run.

standard: 16/12 kg, 400 m run/row/ski or 1000 m bike
rx: 28/20 kg, run
sport: 32/24 kg, run
metcon: 4×3:00 on, 1:00 off

Skill
8 rounds:
20 seconds of toes to bar
40 seconds of rest

We’ll be doing some toes to bar in a workout this Friday; use this as a chance to get up to speed on technique and figure out what you can get done in 20 seconds.

Scale to partial range of motion, V-ups, or any other core movement.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12.. etc
Deadlifts
Lateral burpees

You should be able to move through your deadlifts smoothly and without much rest throughout the whole workout. If you scale this correctly, your deadlift will almost feel like a break from the burpees.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 4:00 on, 2:00 off, 4:00 on

Workout of the Day
AMRAP in 15 minutes:
90 drag rope single unders
30 Russian twists with a medicine ball
15 hang power cleans

You should be able to finish you hang power cleans in no more than two or three sets, so pick an appropriately light weight.

standard: 65/45 lb bar, 12/8 lb ball
rx: 95/65 lb bar, 20/14 lb ball
sport: 115/85 lb bar, 30/20 lb ball, double unders (regular rope)
metcon: 10×1:00 on, 0:30 off