Month: December 2022

Ski
EMOM for 8 minutes:
Hang power snatch
Overhead squat
Squat snatch

Use the overhead squat to gauge your target depth for the squat snatch; you should be keeping your range of motion within a stable and strong range. If you feel like you’re straining hard through the shoulders to maintain position and stability, then you are almost certainly too low in your squat for your current level of shoulder flexibility.

Keep it pretty!

Workout of the Day
AMRAP in 20 minutes:
400 m run
50 double unders
15 power snatches

Pick a snatch weight that lets you cycle the barbell in smooth sets of at least 5 reps at a time throughout the whole workout. Your jump rope shouldn’t take you more than about a minute to a minute thirty each round, so adjust accordingly.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 10×1:30 on, 0:30 off

Skill
Deadlift
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
4 rounds:
1 minute of calories (row, bike or ski)
1 minute of front squats
1 minute of lateral burpees
1 minute of rest

Your barbell weight should let your get two or three sets of 5-8 reps in each minute. Add up all of your calories and reps for your total score.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off

Skill
Every 90 seconds for 7 rounds:
One set of kipping toes to bar
Once you finish your toe to bar set, practice handstand work until the next interval rolls around.

standard: 10-20 seconds of handstand hold against the wall
rx: 10-20 seconds of freestanding handstand hold
sport: 10-30 foot handstand walk

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18…
Clean and jerk
30 sit ups after each round

This workout is a repeat from November 22nd. Lots of people came close to finishing the round of 15, which is a manageable but very challenging goal if you can keep moving on the sit ups and choose a reasonable weight. Smooth singles the whole way through is a fast enough pace to finish the round of 15, but there isn’t much room for rest.

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

Skill
Front Squat
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:
10 weighted box step overs
20 kettlebell swings
200 m run

Pick a swing weight that you can finish in at most two sets. Set yourself up to be able to keep moving across the whole workout with minimal rest. If that feels easy, then run very fast.

standard: 20/12 kg, 20/12″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon: 5×2:00 on, 1:00 off

Workout of the Day
In teams of 3:
AMRAP in 20 minutes:
Partner 1: 100 m sandbag carry
Partner 2: Max calories (row, bike, or ski)
Partner 3: Rest

When partner 1 finishes the 100 meter carry, they move on to the calories, partner 2 moves on to rest, and partner 3 moves on to the carry. Your team’s score is the total calories accumulated across the 20 minutes, plus the weight in pounds of the sandbag your team carried. Use a single sandbag and a single machine if possible. There are no standard/rx/sport weights.

metcon: 8×2:00 on, 0:30 off

Workout of the Day
AMRAP in 25 minutes:
800 m run
40 push ups
20 power cleans

This workout has a pretty high volume of push ups; the expectation is that your set sizes will break down significantly within the round, possibly even ending up at singles. This hopefully shouldn’t happen until you’ve finished most of the 40 reps though, so scale accordingly. Your power clean should follow a similar pattern, although steady singles the whole way through the 20 reps is a very valid approach.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×4:00 on, 1:00 off

Skill
Strict Press
3 reps at 70%
3 reps at 75%
Max set at 80%

Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if you haven’t done that before.

Workout of the Day
AMRAP in 15 minutes:
30 air squats
200 m med ball carry
10 push jerks

Air squats are quite tough to hit a good range of motion on while going quickly in a workout if you aren’t paying attention; be sure that both your depth and your lockout at the top are solid. If you find yourself staring down at the floor through the whole squat, you are very likely not extending all the way at the top. The top of that squat is the same position that you stand in when you are upright with good posture.
Pick a barbell weight that you can complete in one or two sets when you’re fresh.

standard: 75/55, 12/8
rx: 115/85, 20/14
sport: 135/95, 30/20, 20 pistols instead of 30 air squats
metcon: 10×1:00 on, 0:30 off

Skill
5 rounds:
30 second L sit
1 minute supine plank
30 seconds of mountain climbers
1 minute of rest

Scale your L sit by either keeping both legs partially tucked, or fully tucking one leg while keeping the other locked out.

Workout of the Day
AMRAP in 10 minutes:
Burpee box jump overs
Complete 8 kettlebell swings every minute, including at the start of the workout.

Pick a swing weight that you can always finish in one set, always, no matter what. This is a variation on a workout from many years ago. It stood out as being quite difficult, and was remembered by many for a long while.

Your score is the total number of burpee box jumps you finish. The swings are just a rude interruption, and don’t count toward that total.

standard: 20/12 kg, 20/12″
rx: 28/20 kg, 24/20″
sport: 10 swings each round, 32/24 kg, 24/20″
metcon: 4×2:00 on, 0:30 off

Skill
Deadlift
3 reps at 70%
3 reps at 75%
Max set at 80%

Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if you haven’t done that before.

Workout of the Day
5 rounds:
30 seconds of pull ups (kipping or strict)
1:00 of calories (row or bike)
1:30 rest

We saw this format the day before Thanksgiving (Nov. 23), but with kettlebell swings instead of pull ups. The goal on the machine is the same as in November: go very, very fast. You have a long rest after each round, so push hard enough that you need it.
Add up all of your pull ups and calories at the end of the workout.

standard: ring rows
rx: pull ups
sport: chest to bar, and accumulate 30 seconds in a handstand hold against the wall each rest interval. This can be broken up.
metcon: 5×1:30 on, 1:30 off

Skill
EMOM for 10 minutes:
Slow pull power clean
Power clean
Split jerk

Use the slow pull to find the proper lift-off point above the knees, and then keep that positioning at full speed on your second rep. If you’re comfortable lowering the barbell and doing the set touch-and-go, then try to maintain that throughout the whole EMOM.

Workout of the Day
3 rounds, 4 minutes on, 2 minutes off:
12 hang power cleans
8 overhead lunges
40 double unders

Focus on the overhead lunges when picking your weight; they shouldn’t ever take you more than two sets. If the overhead position is a sketchy one for you to be in, consider working on the front rack lunge instead. Your jump rope should take no more than about a minute to complete each round.
Add up your rounds and reps chief-style at the end of the workout

standard: 65/45
rx: 95/65
sport: 115/85, drag rope
metcon: 3×4:00 on, 2:00 off