Month: November 2022

Veteran’s Day Workout
Only one class at 10 am today, with open gym from 11-noon after. Feel free to get the skill work done during open gym; we’ll only be doing the workout in the class.

AMRAP in 30 minutes, in teams of 3:
Partner 1: 30 overhead lunges with a plate, then 30 see-the-light sit ups with a plate
Partner 2: max burpees while partner 1 works
Partner 3: rest

When partner one finishes the lunges and sit ups, they move on to the burpees, and then to the rest. Your team’s score today is the total number of burpees that you accumulate as a group.

Skill
Only one class today! Stick around after the workout to get this done during open gym if you’d like.

Strict Press
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Week two of our Winter Strength Program! If you haven’t already, take a look at the program explanation posted in the gym. Be sure to get a couple of warm up sets that are heavier than the empty bar, but lighter than your first work set at 70%.

Skill
Every 45 seconds for 12 rounds:
Power clean and split jerk

This is a pretty quick interval for the clean and jerk, so plan ahead and have weights nearby and ready to load if you’d like to increase during it.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
Run 200 m at the start of each 3 minute interval, then:
AMRAP in the remaining time of
20 kettlebell swings
10 push ups

Track your rounds and reps separately for each of the 5 intervals, then add up all your rounds and all your reps at the end of the workout (Chief-style scoring). Always start back on a fresh round of kettlebell swings when you return from the buy-in run.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 5×3:00 on, 1:00 off

Skill
Deadlift
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Week two of our Winter Strength Program! If you haven’t already, take a look at the program explanation posted in the gym. Be sure to get a couple of warm up sets that are heavier than the empty bar, but lighter than your first work set at 70%.

Workout of the Day
AMRAP in 7 minutes
15 pull ups (strict or kipping)
30 wall balls

Rest one minute, then:

AMRAP in 7 minutes:
30/24 calories
30 wall balls

We have two separate AMRAPs today with a one minute rest between them. Scale the pull ups to a difficulty that lets you hit about 5 at a time without much rest. Record two separate scores of rounds and reps.

standard: 12/8, row, bike, or ski
rx: 20/14, row, bike, or ski
sport: 20/14, assault bike
metcon: 7:00 on, 1:00 off, 7:00 on

Skill
EMOM for 8 minutes:
3 strict toes to bar plus 5 kipping toes to bar

Scale the height of your toes to bar so that you’re able to hit the full sets of 3 and 5 each round. If you’re strong with toes to bar, be patient; the difficulty will likely sneak up on you in the later rounds. If you get to the 8th round and are still able to easily knock out both sets without dropping off the bar, then finish with a max set of kipping toes to bar.

Workout of the Day
AMRAP in 15 minutes:
3 power cleans
10 lateral burpees
30 double unders

Your bar should be heavy enough that you have to do singles the whole workout. If you’re newer to the lift, consider doing more reps at a lighter weight each round (see the standard option below). Your jump rope should take 30 seconds or less each round.

standard: 6 power cleans each round at 95/65
rx: 155/105
sport: 185/135
metcon: 5×2:30 on, 0:30 off

Skill
Front Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Week two of our Winter Strength Program! If you haven’t already, take a look at the program explanation posted in the gym. Be sure to get a couple of warm up sets that are heavier than the empty bar, but lighter than your first work set at 70%.

Workout of the Day
AMRAP in 16 minutes with a partner:
Partner 1: 20 calories while partner 2 rests
Partner 2: 20 calories while partner 1 rests
Partner 1 and 2 together: 40 synchronized alternating dumbbell power snatches

On your synchronized power snatches, you should both be hitting the top position at the same time. Communicate with your partner so that you both know when to take a break, when to work, and how much to do at a time.

Do your best to share a machine if the class is large. Row, bike, and ski are all fair game.

standard: 35/20
rx: 50/35
sport: synchro barbell hang power snatches at 65/45
metcon: 4×3:00 on, 1:00 off

Workout of the Day
6 rounds:
1 minute of strict pull ups
1 minute of clean and jerks
1 minute of rest

Pick a power clean weight that has you working in smooth singles the whole way through. Scale the pull ups so that you’re getting 2-4 reps at a time for most of the workout. Ring rows and banded pull ups are great here.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×2:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes with a partner:
500 m run together
Partner 1 completes 20 deadlifts
Partner 2 completes 20 deadlifts
While one partner is deadlifting, the other must be holding in a plank. They can rest if the deadlifter rests. Partner 1 must complete all 20 deadlifts before switching.

standard: 115/85
rx: 185/135
sport: 225/155
metcon: 10×1:20 on, 0:40 off

Skill
Strict Press
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 20 minutes:
200 m farmer carry (kettlebell and dumbbell)
15 goblet squats (kettlebell)
10 devil presses (dumbbell)

Use whichever dumbbell you typically select for snatches, and then pick a kettlebell that is within 10 pounds of that dumbbell’s weight. Do your best to go unbroken on your goblet squats.

standard: 35/20 lb DB, 16/12 kg KB
rx: 55/35 lb DB, 24/16 kg KB
sport: same as sport DB and KB, but 100/70 lb sandbag carry
metcon: 10×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
3 lateral burpees plus one squat snatch

Your burpees today should be quick and easy, and shouldn’t take more than ten seconds; they’re just a reset between each snatch. Focus on landing in a locked out overhead position rather than pressing out in your catch.

Workout of the Day
AMRAP in 12 minutes:
12 front rack lunges
8 push ups

Your front rack lunge should be heavy enough that you have to break up most rounds into two sets.

standard: 75/55
rx: 115/85
sport: 135/95, strict handstand push ups
metcon: 3×3:00 on, 1:00 off

Skill
Deadlift
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
For time, with a 15 minute time cap:
10-9-8-7-6-5-4-3-2-1
Hang power clean
Burpee Box Jump
Every 3 minutes, including at the start of the workout, run 200 m

Happy Birthday, Riley! Got a birthday coming up? Get in touch with Alex to collaborate on a birthday workout!

Your barbell should be heavy enough on this one to make you want to break up the first few rounds.

standard: 65/45, 20/12″
rx: 95/65, 24/20″
sport: 115/85, 24/20″
metcon: 6×1:20 on, 0:40 off