Month: November 2022

Skill
6 rounds:
20 second ring support hold
10 second rest
20 second arch hold
10 second rest
20 second hollow hold
10 second rest

Scale the ring support hold by keeping one or both feet on the ground, so that you don’t have to hold your whole bodyweight on the rings.

Workout of the Day
5 rounds:
1 minute of pull ups (strict or kipping)
1 minute of sit ups
1 minute of calories (row, bike, or ski)
1 minute of rest

Watch your hands on the pull ups, and switch to ring rows if you need to to protect them. Tomorrow’s workout is a rough one (thruster/burpee), so consider taking it easy today by either doing the metcon option, or just dialing back the intensity.

standard: ring rows
rx: strict or kipping pull ups
sport: bar muscle ups
metcon: 5×3:00 on, 1:00 off

Skill
Deadlift
5 reps at 35%
5 reps at 45%
5 reps at 55%

We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a few warm up sets in before starting your first work set.

Workout of the Day
AMRAP in 15 minutes:
10 power cleans
20 box jumps

Every 3 minutes, including at the start of the workout, run 200 meters with a medicine ball.

Use a barbell that lets you hit smooth singles or small sets the whole way through.

standard: 95/65 lb bar, 20/12 inch box, 12/8 pound ball
rx: 135/95 pound bar, 24/20 inch box, 20/14 pound ball
sport: 155/95 pound bar, 24/20 inch box, 70/55 pound sandbag
metcon: 10×1:00 on, 0:30 off

Skill
AMRAP in 8 minutes:
4 strict pull ups or 1-2 rope climbs
30 second plank

Take this chance to either review and practice the rope climb, or stick with strict pull ups to build your strength.

Workout of the Day
AMRAP in 12 minutes:
40 double unders
12 lateral burpees
12 push presses

Your push presses shouldn’t take more than two sets, and your jump rope should take less than a minute; scale accordingly.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off

Skill
Front Squat
5 reps at 35%
5 reps at 45%
5 reps at 55%

We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a few warm up sets in before starting your first work set.

Workout of the Day
AMRAP in 7 minutes:
15 toes to bar
30 wall balls

Rest 1 minute

AMRAP in 7 minutes:
30 calories (row, bike, or ski)
30 wall balls

This pair of AMRAPs is essentially a repeat of the workout from November 9th, but with toes to bar instead of pull ups. We have a lot of grip work this week, so be sure to protect your hands and avoid tearing.

standard: med ball sit ups instead of toes to bar, 12/8 lb ball
rx: 20/14
sport: 20/14, assault bike
metcon: 7:00 on, 1:00 off, 7:00 on

Workout of the Day
AMRAP in 20 minutes:
5 pull ups (strict or kipping)
10 push ups
15 air squats

Most people find the push ups to be the hardest part of this workout by a significant margin. With that in mind, be sure to pick a difficulty that lets you keep moving throughout the 20 minutes and get a decent workout in on the pull ups and squats. It’s ok if the push ups are the hardest part, but they shouldn’t dominate the workout to the exclusion of the other components.

standard: ring rows, box push ups
rx: kipping pull ups
sport: kipping pull ups, at least one round per minute
metcon: 10×1:20 on, 0:40 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
30 drag rope single unders
20 alternating dumbbell power snatches
10 single arm overhead lunges w/dumbbell

You should be moving smoothly and quickly through each round; scale your dumbbell weight so that you can always finish your snatches in two sets and your lunges in one. Be sure to switch which arm you’re lunging with each round. Scoring is the sum of all your rounds and the sum of all your reps (Chief style). Always start back on the jump rope at the beginning of each 3 minute interval.

standard: 35/20
rx: 50/35
sport: 50/35 drag rope double unders
metcon: 5×3:00 on, 1:00 off

Workout of the Day
Gym Closed
Happy Digesting!
Back to our normal hours tomorrow (Saturday).

Workout of the Day
Happy Thanksgiving!
Only one class today at 9 am!
Open gym afterwards from 10-11
Closed tomorrow (Friday) and then back to our normal schedule Saturday.

Workout:
AMRAP in 25 minutes with a partner:
500 m run together
25 synchro air squats
50 burpee box jumps total, one partner working at a time, switching whenever.

Stay together on the run and squats, and then switch back and forth to accumulate the 50 burpee box jumps between the two of you. You and your partner don’t have to do the same number of reps on the burpee box jumps, and should be splitting the work unevenly if one partner is less comfortable with the movement.

Skill
15 minutes to work up to a heavy squat snatch.

Just like yesterday, we’re working up to a heavy single to test our strength gains after the last month of progressions.

If you’re newer to the lift and don’t feel comfortable going super heavy, then work in small sets and keep the weight on the lighter side; your coach can give you specific drills to practice aspects of the technique that you’re working on.

Workout of the Day
5 rounds:
30 seconds of kettlebell swings
1 minute of calories (row, bike, or ski)
1:30 rest

Shoot for one unbroken set on the swings, and leave yourself about 5 or 10 seconds to transition onto the machine. Push very hard on the machine.

standard: 20/12
rx: 28/20
sport: 32/24, assault bike
metcon: 5×1:30 on, 1:30 off

Skill
15 minutes to work up to a heavy squat clean and split jerk.

Use this as a chance to see how your strength gains from the last month of our lifting progression have translated to the Olympic lifts. We’ll be doing the same thing for snatch tomorrow.

If you’re newer to the lift and don’t feel comfortable going super heavy, then work in small sets and keep the weight on the lighter side; your coach can give you specific drills to practice aspects of the technique that you’re working on.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18… etc
Clean and Jerks
After each round of clean and jerks, complete 30 sit ups

Pick a weight that has you doing small sets or steady singles the whole way through the workout. Your sit ups will give you a substantial time to recover, so push the pace on your clean and jerk sets.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3x 3:00 on, 1:00 off