Month: December 2022

Skill
Front Squat
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 16 minutes:
10-20-30-40-50… etc
Med ball sit ups
Alternating dumbbell power snatches
200 m run after each round

Happy birthday, Elisabeth! This workout has a few of Elisabeth’s favorite movements in it.
Got a birthday coming up? Get in touch with Alex to make some requests!

Pick a dumbbell weight that lets you hold smooth sets of 10 reps the whole way through the workout.

standard: 35/20, 12/8
rx: 50/35, 20/14
sport: 50/35, 30/20
metcon: 8×1:30 on, 0:30 off

Workout of the Day
AMRAP in 21 minutes:
15 kettlebell deadlifts
12 box jumps
9 push ups

You should be able to keep a quick pace through all three movements in this workout. Consider scaling to box push ups if you think that movement will break down to more than 3 sets.

standard: 20/12 kg, 20/12″
rx: 32/24 kg, 24/20″
sport: 32/24 kg, 30/24″
metcon:

Workout of the Day
AMRAP in 20 minutes with a partner:
12 squat clean thrusters
12 toes to bar

While the other partner rows 1000 m or bikes 2,000 m

Once the second partner completes their row or bike, they switch with the partner working on the AMRAP, picking up from exactly where they left off. Continue to accumulate rounds and reps like this for 20 minutes, with one partner working on the AMRAP and the other one completing their row or bike before tagging back in.

standard: 65/45, 24 sit ups instead of toes to bar
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off

Skill
Strict Press
5 reps at 65%
5 reps at 70%
Max set at 75%

We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session.

Hit at least 2 or 3 warm up sets above the weight of the empty bar and below your first work set.

Workout of the Day
AMRAP in 16 minutes:
500 m run
20 deadlifts
15 lateral burpees

We’ve got a light weight on the deadlifts after the heavy cleans and high volume wall balls earlier this week; keep it low enough that you can hit 20 reps in one set fresh.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off

Skill
10 minutes of handstand practice, picking one or two skills from the following list (in roughly ascending order of difficulty):

Planks
Box shoulder stands
Wall walks
Handstand kick ups against the wall
Cartwheels
Crow stands
Freestanding handstands
Handstand walks
Static freestanding handstand holds
Single arm handstand holds against the wall
Handstand walks, slalom between cones
Freestanding handstand pushups
Straddle press to freestanding handstand
Single arm freestanding handstand holds
No arm freestanding handstand holds (check in with a coach on how to do this one before attempting it)

Workout of the Day
AMRAP in 10 minutes:
5 power cleans
25 double unders

Your power clean weight should be heavy enough that you have to do singles for the majority of the workout. Pick a jump rope difficulty that lets you finish in under 45 seconds each round.

standard: 105/75
rx: 155/105
sport: 205/145, drag rope double unders
metcon: 4 on, 2:00 off, 4:00 on

Skill
Deadlift
5 reps at 65%
5 reps at 70%
Max set at 75%

We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session.

Hit at least 2 or 3 warm up sets above the weight of the empty bar and below your first work set.

Workout of the Day
AMRAP in 12 minutes:
Wall balls
Every 4 minutes, including at the start of the workout, run 400 meters

Scale your run distance to something that you can finish in about two minutes or less. Focus on keeping consistent depth and accuracy on your wall balls.

standard: 12/8
rx: 20/14
sport: 20/14, 150 or more wall balls

Skill
EMOM for 10 minutes:
Hang snatch high pull
Slow pull snatch high pull
Power snatch

Use the two high pulls to focus in on proper positioning in your jump, and then follow through with a fast drop under the bar in the power snatch.

Workout of the Day
3,4, or 5 rounds for time, with a 16 minute time cap:
200 m run
16 dumbbell steps ups
12 devil presses

You’ll be picking your target round count at the beginning of the workout today, and calling time when you finish. It’s ok to play it by ear and see where you end up as you approach the time cap, but it’s good pacing practice to shoot for a specific target.

standard: 35/20, 20/12, 3 rounds
rx: 50/35, 24/20, 4 rounds
sport: 50/35, 24/20, 5 rounds
metcon: 8×1:30 on, 0:30 off

Skill
Front Squat
5 reps at 65%
5 reps at 70%
Max set at 75%

We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session.

Hit at least 2 or 3 warm up sets above the weight of the empty bar and below your first work set.

Workout of the Day
AMRAP in 15 minutes, with a partner:
15 sit ups
12 box jump overs
9 push presses
One partner works through a whole round while the other partner rests. For scoring, one person completing all three movements counts as one round. You should be able to complete your push presses unbroken when fresh.

standard: 65/45, 20/12
rx: 95/65, 24/20
sport: 115/85, 24/20
metcon: 10×1:00 on, 0:30 off

Workout of the Day
5 rounds:
1:30 of calories (row, bike, or ski)
1:00 of alternating hang dumbbell power snatch
0:30 seconds of Russian twists with a plate

Use a dumbbell that lets you get two or three large sets each minute on the hang power snatches. Add up all of your calories, snatches, and twists at the end of the workout.

standard: 35/20, 10/5 pound plate
rx: 50/35, 15/10 pound plate
sport: barbell hang power snatch @ 75/55, 25/15 pound plate
metcon: 5×1:30 on, 1:30 off

Workout of the Day
3 rounds, 5 minutes on, 2 minutes off:
12 deadlifts
9 hang power cleans
6 push jerks

At the start of every 5 minute interval, complete 100 double unders before moving on to the barbell complex.

Record rounds and reps for each of the 3 intervals, and add them up chief-style at the end.

Pick a barbell weight that would make it very challenging for you to do each individual movement unbroken throughout the whole workout. Scale your jump ropes so that they take less than two and a half minutes when you’re really tired.

standard: drag rope single unders, 95/65
rx: 135/95
sport: 155/105
metcon: 3×5:00 on, 2:00 off