Month: December 2022

Holiday Hours
Happy New Year!

The gym is closed today (Sunday) and will be back to regular hours tomorrow (Monday).

Workout of the Day
A reminder that we’ll be closed tomorrow (Sunday) and back to regular hours on Monday!

5 rounds:
1 minute of toes to bar
30 seconds of drag rope double unders
1 minute of squat cleans
30 seconds of rest

Your squat clean weight should be one at which the best strategy is steady singles. All three of these movements are quite challenging, but do remember that there are always simpler alternatives available!

standard: 95/65, V-ups instead of toes to bar
rx: 135/95
sport: 155/105
metcon: 5×2:30 on, 0:30 off

Skill
15 minutes to work up to a heavy clean and jerk

Any style of clean and any style of jerk today! Just like Tuesday’s work, you’ll have lots of time to get heavy if you’d like, or stay light and practice technical progressions. Keep it pretty!

Workout of the Day
3 rounds, 5 minutes on, 1 minute off:
20 kettlebell swings
16 box jumps
12 push ups

None of the movements here should dominate the other two in terms of difficulty; the swings should be on the lighter side (and unbroken…er?… side), the box jumps should be steady, and the push ups shouldn’t break down into singles until the second half of each mini-AMRAP. This workout will be scored-chief style, so add up your rounds and add up your reps at the end.
Remember to always start each 5 minute with a fresh round back on the kettlebell swings.

standard: 16/12 kg, 20/12″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon:

Skill
10 minutes of handstand practice

Just starting off? Try some wall walks or box shoulder stands!

Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding!

Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels!

Ex-gymnast? Set up 4 cones in a line with about 6 feet between each, and see how many laps of a slalom you can complete in one effort!

Workout of the Day
3, 4, or 5 rounds for time, with a 15 minute time cap
21 medicine ball sit ups
15 thrusters

Your thruster weight should be heavy enough that you either have to or really want to break it up into two sets. If you’re going unbroken, you should be doing 5 rounds (and if you’re doing 5 rounds, you should be going unbroken).

standard: 3 rounds, 65/45
rx: 4 rounds, 95/65
sport: 5 rounds, 95/65
metcon: 3×3:00 on, 1:00 off (12 minutes total)

Workout of the Day
AMRAP in 20 minutes, with a partner:
20 overhead lunges with a single dumbbell
20/15 calories (bike, ski, or row)

One partner completes a full round of lunges and calories while the other partner rests, then switch. Pick a dumbbell weight that lets you finish in two sets at most. The lunges are supposed to fatigue you a bit before the hard row/bike/ski, but they shouldn’t be bringing you to a stop.

One partner finishing the lunges and calories constitutes one round for scoring.

standard: 35/20
rx: 50/35
sport: double dumbbell OHL, 45/30
metcon:

Skill
Stretching, to be done after the class:
15 minutes of coach’s choice, or:

2 minute pigeon per side
2 minute half saddle per side
2 minute seated straddle
1 minute down dog
1 minute twisted cross per side
2 minute puppy dog

Skill
15 minutes to work up to a heavy power snatch or squat snatch

You’ll be off the timer today, with plenty of time to practice snatching. Get heavy if you’re comfortable with the movement, or keep it light and focus on technique progressions if you’re newer.

Workout of the Day
AMRAP in 15 minutes:
3-6-9-12-15-18-21… etc
Deadlift
Lateral Burpee

50 drag rope single unders after each round of deadlifts and burpees.

Welcome back from the break!
Your deadlift should be light enough that you’re doing the first two or three rounds unbroken, but heavy enough that you’re breaking it up at some point in the workout. If the bar is too light, the workout will be all burpees; as much as I have no problem with that, my suspicion is that you do.

standard: 135/95
rx: 185/135
sport: 225/155 (keep the single unders and go fast on the DL/burpee)
metcon: 5×2:30 on, 0:30 off

Holiday Hours
The gym will be closed today (Monday), and back to normal hours tomorrow (Tuesday).

Holiday Hours
The gym will be closed today (Sunday) and tomorrow (Monday).
We will be back to normal hours on Tuesday.

Merry Christmas!

Workout of the Day
7 rounds:
2 minutes to complete:
14 wall balls
7 hang power cleans
Max calories in the remaining time (row, bike, or ski)
2 minutes of rest between each round

Your score on this workout is the sum of all of your calories accumulated on your machine; the wall balls and hang power cleans are just a buy-in.
Pacing this workout will be a very delicate balance between establishing an appropriately strong pace on your machine and not letting yourself push into an all-out sprint.

standard: 12/8, 75/55
rx: 20/14, 115/85
sport: 20/14, 135/95, assault bike
metcon: 10×2:00 on, 2:00 off

Skill
Strict Press
5 reps at 65%
3 reps at 75%
Max reps at 85%

This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it.

Workout of the Day
AMRAP in 15 minutes with a partner:
30 box jump overs total, one person working at a time
10 synchronized devil presses

Split up the box jump overs however you’d like each round and work until 30 total reps have been completed. You’ll both be doing 10 devil presses each round, and should be hitting the bottom and top position of each rep at the same time. Communicate with your partner to let them know when you need rest and when you are ready to work. The box height is the same across the board to allow for faster transitions for mixed pairs.

standard: 35/20 pound dumbbell, 12 inch box
rx: 50/35 pound dumbbell, 20 inch box
sport: 50/35 pound dumbbell, 24 inch box
metcon: 3×4:00 on, 1:00 off