Month: February 2023

Skill
6 rounds:
30 second L sit
15 seconds of rest
30 seconds of wall walks (aim for 2-3 reps)
15 seconds of rest

We’ve got wall walks in the workout today, so we’re going to practice a few in the skill work so that you have a chance to get feedback on your technique and range of motion outside of an intense environment.
There will be tape lines set out on the floor ten inches from the wall; start the wall walk with your belly on the ground, drive up to get your feet on the wall and walk in and up until your hands touch that tape line. Then walk back out under control until you step off the wall and settle back down to have your belly on the floor.
Not totally clear? No worries! Your coach will walk you through it.
Pair with an L-sit, and save some reps for the workout!

Workout of the Day
AMRAP in 7 minutes:
5 wall walks
20 box jump overs

1 minute rest

AMRAP in 7 minutes:
25/20 calories (row, bike, or ski)
20 box jumps overs

Now that you’ve had a chance to practice wall walks in the skill work, we’ll get after them in the workout. Keep control of your body the whole way through the movement; it’ll be tempting to bomb down from the top to save time and energy, but you won’t benefit from the movement as much and you’ll run the risk of compromising your core position in a sketchy way.
Focus on your footwork on the box jump overs, and try to settle into a consistent and symmetric flow from one side to the other.
If you’re on the rower today, focus on sitting tall throughout the movement rather than letting your torso collapse forward at the front.
Score this workout chief style, by adding up your rounds and adding up your reps.

standard: 20/12″
rx: 24/20″
sport: 24/20″
metcon: 7:00 on, 1:00 off, 7:00 on

Skill
Deadlift
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is your chance to work up to a heavy and hard set. Work off of the numbers you established in the previous two weeks, and push the 1+ set today.

Workout of the Day
3 rounds:
2 minutes of ring dips
2 minutes of clean and jerks
2 minutes of rest
At the start of each 2 minute interval, including the rest, run 200 meters

We had ring dips in the skill work last week, and this week we’re tackling them in a workout. Feel free to use a band to assist on the dips, but if you need more than a green band it may be smart to develop your shoulder strength with push ups before doing dips in a high-intensity context.
Your clean and jerk should be heavy enough to push you to quick singles or small sets.
Pick a run distance that you can finish in a minute or less each time.
Your score is the sum of all of your ring dips and all of your clean and jerks.

standard: 95/65, push ups
rx: 135/95
sport: 155/105
metcon: 3×4:00 on, 2:00 off

Skill
Every 45 seconds for 10 rounds:
3 touch and go power cleans

We’re keeping the weight lighter today and practicing barbell cycling technique; whether you’re coming to a full stop at the hang on the way back down or reaching straight for the floor, you’ll be working on a method of confidently working through three reps with little to no pause in your motion.
Some weights are listed below as rough guidelines for standard, rx, and sport, but switch these up if you’re stronger or weaker on the lifts.
Try to pick a weight and stick with it across the interval unless it’s totally unreasonable to do so.

standard: 95/65
rx: 155/105
sport: 185/135

Workout of the Day
In 20 minutes, with a partner, complete:
150 wall balls total (switching any time)
then
100 kettlebell hang snatches total (switching any time)
then
Max calories in the remainder of the 20 minutes (row, bike, or ski)

Your score on this workout is the calories that you and your partner accumulate on your machine. You don’t have to share a machine, but you do have to wait for your partner to be full off of theirs before you get on yours and start.
We’re building off of the kettlebell hang clean and push press from last week with the kettlebell hang snatch this week. The movement isn’t much more physically demanding, and many people find it a bit more natural and comfortable than the clean. Your coach will review the technique with you.
Share a wall ball target even if you don’t share a ball, and focus on quick and efficient switching on and off the target.
You don’t have to divide the work evenly.

standard: 12/8 lb ball, 16/12 kg kb
rx: 20/14 lb ball, 24/16 kg kb
sport: 20/14 lb ball, 28/20 kg kb
metcon: 5×3:00 on, 1:00 off

Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar.

Your coach will cover safe spotting technique.

This is your chance to work up to a heavy and hard set. Work off of the numbers you established in the previous two weeks, and push the 1+ set today.

Workout of the Day
3 rounds for time:
15 pull ups
21 burpees
400 m run

15 minute time cap

Pushing the pace on the workout today is going to require getting comfortable with performing pull ups while fatigued; as you’re coming back in from the run, start thinking ahead to how you’ll approach the bar and what set sizes you’re up for so that you can keep your momentum up.
If you’re comfortable with all three movements, then this workout should be done at an aggressive pace.

standard: Jumping pull ups (bar just within standing reach)
rx: kipping pull ups
sport: chest to bar pull ups
metcon: 6×1:30 on, 0:30 off

Workout of the Day
1 minute of alternating dumbbell hang power cleans
1 minute of sit ups
1 minute of calories (row, bike, or ski)
2 minutes of alternating dumbbell hang power cleans
2 minutes of sit ups
2 minutes of calories (row, bike, or ski)
3 minutes of alternating dumbbell hang power cleans
3 minutes of sit ups
3 minutes of calories (row, bike, or ski)

As the duration that you spend on each movement builds from round to round, focus on maintaining a steady pace and resting when it’s reasonable. This is a long workout, so don’t let the short 1 minute rounds at the start fool you into taking an aggressive approach to it. Your score today will be the sum of all of your hang power cleans, sit ups, and calories.

standard: 35/20
rx: 50/35
sport: barbell HPC, 95/65
metcon: 2:00 on, 1:00 off, 4:00 on, 2:00 off, 6:00 on, 3:00 off

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25… etc
Deadlift
Box jump

Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute (Essentially 1 minute plank, 2 minute AMRAP).

The plank will be a tough hold in the middle of a heavy lifting/conditioning workout, but do your best to hang on for the full minute. Pay extra attention to your positioning on the deadlift, as you’ll be doing the movement with a fatigued core. Pick a weight that lets you hit 10 or 15 unbroken.

standard: 95/65, 20/12
rx: 155/10, 24/20
sport: 225/155, 30/24
metcon: 5×2:00 on, 1:00 off

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Up an additional 2.5 to 10 pounds from last week.

We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
For time:
30 devil presses
40 goblet squats
50 toes to bar
40 goblet squats
30 devil presses

20 minute time cap

If you finish before others, hold off on putting your equipment away until everyone is done. If you have to take off, let the coach know and we’ll get your equipment put away for you. We don’t want people to feel like others are packing up while they’re still working hard!

This format can look intimidating at first, but consider that it’s the same total volume as 5 rounds of 10 toes to bar, 12 devil presses, and 16 goblet squats. Not too bad, right? Worst case scenario, it turns into a 20 minute AMRAP. Scale your toes to bar to partial range of motion, or drop down to medicine ball sit ups if your joints aren’t ok with that swing.
Call time when you’re done.

standard: Med ball sit ups instead of toes to bar (20/14 lb ball), 35/20 lb dumbbell
rx: 50/35 lb
sport: 50/35 lb, single arm dumbbell thrusters instead of goblet squats
metcon: 3×4:00 on, 1:00 off

Skill
Every 1:20 for 8 rounds:
Snatch (squat or power) plus:
3 overhead squats with a 2 second freeze at the bottom of each

The main focus of today’s skill work is the overhead squat. We’re spending a lot of time in the bottom of the movement to build our positioning and stability. If you don’t have full range of motion on the overhead squat, be sure to stop and freeze at a point that lets you keep your elbows locked, heels flat, knees out, and barbell in a vertical position above the shoulders. Compromising positioning in favor of depth will reinforce that poor positioning and establish it as habit.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
9 push ups
6 power cleans
30 double unders

Balancing the difficulty of all three movements is key here. The push ups are likely to start easy and end up much harder, so lean toward a difficulty that makes your first few sets unbroken or close to it. Your cleans should be heavy enough to be singles, but light enough to be fast. The jump rope shouldn’t take more than about 30 seconds per round.
At the end of the workout, add up your rounds and add up your reps, Chief-style.

standard: 95/65
rx: 135/95
sport: 155/105, handstand push ups
metcon: 5×3:00 on, 1:00 off