Month: May 2023

Skill
Overhead Squat
6 sets of 3 reps

We don’t often do the overhead squat in isolation, so your coach will take a few minutes to cover the options available for getting the bar overhead. The strongest method will be taking the bar from a rack and doing a snatch-grip push jerk from behind the neck. Be sure you back far enough out of the rack that you can drop the bar after the third rep if needed. If you’re going lighter and would rather just snatch the bar, that’s an option, too.

We’re off the clock, so take about 12-15 minutes to work through all six sets on your own.

Workout of the Day
4 rounds for time:
10 devil presses
30 double unders
10 deadlifts
30 double unders

12 minute time cap

Use a deadlift weight that lets you hit each round in no more than two sets; this workout should be a relatively fast and intense burner. Scale the jump rope to something that takes no more than 45 seconds so that you don’t get bogged down between your dumbbell and barbell.

standard: 135/95, 35/20
rx: 185/135, 50/35
sport: 225/155, 50/35
metcon:

Skill
5 rounds:
1:30 of calories
0:15 rest
1:30 of plank (standard) or rest (rx&sport)
0:15 rest

We’ll be getting more practice with multiple conditioning pieces within a single day as we approach the Hoedown on May 20th. Spots are almost gone, so sign up on the board by the water if you’re keen on participating!

Avoid hitting a max effort on your first round; although the rest interval is very generous if you aren’t doing the plank, 1:30 on the machine is long enough to completely drain you over 5 rounds if you pick too aggressive of a pace. You should be pushing hard, but with the fact that you’re doing another workout after this in mind.

Add up total calories.

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

Pick a lighter kettlebell and settle into a comfortable pace. All three movements should be relatively balanced and sustainable today, so focus on a steady cadence and smooth transitions. Be aware of how your body is doing after the conditioning interval in the “skill” work, and don’t overdo it.

standard: 16/12 kg, 20/12 inches
rx: 24/16 kg, 24/20 inches
sport: 28/20 kg, 30/20 inches
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders plus one power clean and push jerk

The jump rope set today should be fast and easy; it’s just there to keep you moving and give you a little bit of extra practice before each lift. Keep the weight within a range that doesn’t require an extensive rest and setup after you jump rope. You should be able to put your rope down and get the weight onto your shoulders within a few seconds. Split jerks are fine if your shoulder mobility doesn’t allow for a secure push jerk.

Workout of the Day
For time:
21-15-9
Thruster
Pull Up (strict or kipping)
200 m run after each round (3 runs total, ending on a run)

14 minute time cap

Today’s workout is a follow-up to last Tuesday’s, as well as being a twist on an old benchmark. Scale your thrusters to take no more than 3 sets each round. Switch the pull ups out for banded pull ups or ring rows so that you’re able to get them done in 3-5 quick sets at most.

If there’s some precipitation during your workout, feel free to grab a machine!

standard: 75/55, run, row, or ski 200 m, or bike 500 m
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 3×3:00 on, 1:00 off