Month: January 2023

Workout of the Day
AMRAP in 20 minutes:
200 m farmer carry (one KB and one DB)
30 sit ups
40 lunges with your dumbbell

Your kettlebell and dumbbell should be within 10 pounds of each other. Feel free to hold your dumbbell any way you’d like on the lunges; rack, goblet, suitcase, or anything else that works.

standard: 16/12 kg KB and 35/25 lb DB
rx: 24/16 kg KB and 50/35 lb DB
sport: 100/70 pound sandbag (the good news is that you don’t have to carry two!)
metcon: 4×4:00 on, 1:00 off

Workout of the Day
4 rounds:
90 seconds of clean and jerks
90 second of calories (row, bike, or ski)
90 seconds of rest
At the start of every work interval, complete 30 double unders

Your double unders shouldn’t take more than about 30 seconds each time, leaving you a full minute or so to work on the clean and jerks or calories. Your barbell weight should have you moving in small sets or quick singles.
At the end of the workout, add up all of your clean and jerks and all of your calories to get your total reps.

standard: 85/65
rx: 115/85
sport: 135/95, drag rope
metcon: 4×3:00 on, 1:30 off

Skill
Every 50 seconds for 10 rounds:
Hang power snatch
Slow pull power snatch

We’re hitting the same drill sequence on the power snatch that we did on the power clean on Wednesday. Keep the second rep slow and be patient on initiating the explosive portion of the lift; the goal of this drill is to establish good positioning on the first rep, and then repeat that positioning on the second rep. The interval is just a little bit tight than usual, so keep that in mind when adding weight.

Workout of the Day
AMRAP in 16 minutes:
400 m run
21 deadlifts
12 toes to bar

Now that the rain has subsided, we can run again! Pick a deadlift weight that you can finish in at most 3 sets each round. Mind your grip and your palms on the toes to bar; they’ll be pretty toasted after a few rounds, and switching to V-ups is always a preferable alternative to slipping or tearing.

standard: 95/65, V ups
rx: 155/105
sport: 185/135
metcon:

Skill
8 rounds:
20 second L hang
10 second rest
20 second handstand hold
10 second rest

Ideally your L hang will have you in an overhand grip on the pull up bar with your knees straight and your pointed toes above the height of your hips. If you aren’t able to maintain that position, then switch to a tuck hang: knees bent to ninety degrees, toes pointed down at the floor. Hold in the L as long as possible, and then switch to the tuck if it starts to degrade at all.

For your handstands, wall walks, kick ups against the wall, and freestanding handstands are all fair game (listed in ascending order of difficulty). Holding for the whole 20 seconds every round would be quite challenging, so feel free to come down early if your shoulders need the break.

Workout of the Day
4, 5, or 6 rounds for time:
200 m run
8 front squats
12 minute time cap

Pick a challenging barbell weight and focus on keeping a quick pace in each round; you should be able to get each round of front squats done in no more than two sets, but if you can easily do them in one then you’ve gone too light.
Choose 4, 5, or 6 rounds as your target, and call time when you’re done.

standard: 95/65, 4 rounds
rx: 135/95, 5 rounds
sport: 135/95, 6 rounds
metcon: 4×2:00 on, 1:00 off

Skill
Every 50 seconds for 10 rounds:
Hang power clean
Slow pull power clean

Keep the second rep slow and be patient on initiating the explosive portion of the lift; the goal of this drill is to establish good positioning on the first rep, and then repeat that positioning on the second rep. The interval is just a little bit tight than usual, so keep that in mind when adding weight.

Workout of the Day
AMRAP in 12 minutes:
5-10-15-20-25-30… etc
Box jump
Kettlebell swing

We’ve got a simple ascending ladder today; pick a swing weight that lets you go unbroken through at least the first three rounds.

standard: 20/12″, 16/12 kg
rx: 24/20″, 28/20 kg
sport: 24/20″, 32/24 kg
metcon: 6×1:30 on, 0:30 off

Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted.

This is a great chance to push the difficulty of the pull up. Remember that you can add weight to the pull up even when you’re using a band; this is a solid method of spanning the difficulty gap between bands. Take about ten to fifteen minutes to work on this.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
9 burpees
12 sit ups
15 wall balls

Happy birthday, Christine! today’s workout features a few of Christine’s favorite movements in her favorite format. Got a birthday coming up? Reach out to Alex to collaborate on a workout!

Pick a wall ball weight that lets you always finish the 15 reps in one or two sets. Your goal is to keep moving across the whole 3 minutes each of the 5 rounds.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 5×3:00 on, 1:00 off

Workout of the Day
Just one workout today at 10 am, and then open gym from 11-12

Workout of the Day:
AMRAP in 20 minutes, with a partner,
Alternating full rounds with your partner:
6 power cleans
9 push ups
12 air squats

We weren’t able to make it in to the gym last Wednesday when we had this programmed, so let’s tackle it today! Pick a weight that lets you move pretty quickly through the power cleans, though if you can go unbroken the whole time it’s probably too light.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off

Workout of the Day
5 rounds:
2 minute of calories (row, bike, or ski)
1 minute of push presses
1 minute of drag rope double unders

Go light enough on the push press that you’re getting two or three sets of 5-10 reps each minute. Note that there isn’t any programmed rest, so pace conservatively. Your score is the sum of all of your reps and calories.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5×2:00 on, 2:00 off

Workout of the Day
AMRAP in 18 minutes, with a partner:
20 box jumps
10 toes to bar
You’ll work on that AMRAP while your partner completes a 500 m row or 1,000 m bike. Once your partner finishes their distance on the machine, you’ll switch. Your partner will pick up where you left off on the AMRAP, and you’ll complete the 500 m row or 1,000 m bike. Your score is total rounds and reps of the AMRAP.

standard: V-ups, 20/12
rx: 24/20
sport: 30/24
metcon: 6×2:20 on, 0:40 off

Skill
Strict Press
6 sets of 3 reps

Shoot to have your last couple of work sets be around 80% of your max. Focus on keeping your legs and core tight so that each rep is all arms.

Workout of the Day
AMRAP in 10 minutes:
Lateral burpees
Every minute, including at the start of the workout, complete 4 squat clean thrusters

Your barbell weight should be heavy enough that quick singles is the best approach, but light enough that you are always through with the squat clean thrusters in under 30 seconds. Your score is the total number of burpees you accumulate across all 10 minutes (don’t count the squat clean thrusters towards that score.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×0:45 on, 0:15 off