Month: June 2023

Workout of the Day
For time:
100 m run
20 deadlifts
200 m run
20 hang power cleans
400 m run
20 push jerks
800 m run
20 squat clean and jerks

24 minute time cap

Be smart and pay attention to your body; this is a long, heavy, challenging workout, and it’ll already be quite hot by the 9:30 am class.

Pick a weight light enough that you can hit sets of 3-6 on the hang power cleans and push jerks. The deadlift should feel very easy. The squat clean and jerk will get very hard, but it should never be sloppy.

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

Skill
AMRAP in 8 minutes:
15 second L sit
8 push ups

We’re capping off a barbell-heavy week with an all-bodyweight session on what’s looking like it will be an extremely hot day. Pay attention to your body and modify your intensity on these super hot days based off how well prepared you are; if you didn’t get much sleep, or much food, or much water, or you’ve spent a lot of time outside already, then dial the intensity back. Be smart and be safe.

Scale the push ups so that they take no more than 45 seconds to complete.

Workout of the Day
For time:
21-15-9
Strict pull up
Burpee box jump over

20 minute time cap

Challenge yourself on the pull up difficulty today, and then push hard to keep a fast pace on the burpee box jump overs between your pull ups. Holding sets of 2 or 3 across the workout on the pull ups is totally fine (refer to the 20 minute time cap). If you’re looking for a more challenging volume, check out the sport option below.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, 21-15-9-9-15-21 instead of 21-15-9
metcon: 3×4:00 on, 1:00 off

Skill
6 sets:
3 strict presses
2 push presses
1 jerk (push or split)

You won’t be on a clock for this 6-rep barbell complex. The goal is to complete all 6 reps of the movement in one continuous set. The strict press will almost certainly be the limiting factor, so pay attention to the difficulty as you make each jump in weight and be sure not to start using the legs on those first 3 reps. You can take the bar from the rack or clean it off the floor each set.

Workout of the Day
3 rounds for time:
30 goblet lunges
10 power cleans

12 minute time cap

Use a challenging but consistent weight on the power cleans. You should be doing steady singles with a couple of seconds rest between each rep. Use a kettlebell weight that’s also on the slightly heavier side.

standard: 95/65, 24/16
rx: 155/105, 28/20
sport: 185/135, 32/24
metcon:

Skill
EMOM for 6 minutes:
Slow pull power clean plus front squat
Then:
EMOM for 6 minutes:
Slow pull squat clean

Today’s clean work follows the same pattern as yesterday’s snatches. Keep the pull off of the floor slow and deliberate so that you can work on your power above the knee and refine your technique and positioning as you round the knee on the way up.

Workout of the Day
For time:
21-15-9 Deadlift

After each round of deadlifts, complete:
25 wall balls and a 400 meter run

15 minute time cap

Challenge yourself on the deadlift weight today. If you did last Friday’s deadlift/push up/toe to bar workout, consider adding some weight on top of what you did there. If you’re looking for extra challenge, try to hit your wall balls unbroken.

standard: 135/95, 12/8
rx: 205/145, 20/14
sport: 235/165, 20/14
metcon: 3×3:00 on, 1:00 off

Skill
EMOM for 6 minutes:
Slow pull power snatch plus overhead squat
Then:
EMOM for 6 minutes:
Slow pull squat snatch

By keeping the pull off of the floor nice and slow, you’re forced to develop the power that you produce once the barbell gets above the knees. You’re also able to more easily focus on proper positioning of the barbell as you round the knees. If you’re having trouble hitting consistently good lifts, take the weight down! There is never a need to keep adding weight every interval. Always prioritize a well-executed lift over a heavy one.

Workout of the Day
6 rounds:
45 seconds of KB hang snatches (switch arms whenever you want)
15 seconds of rest
45 seconds of calories (row, bike, or ski)
15 seconds of rest

The 15 second “rest” period is not really a rest period. That amount of time is just long enough to transition between your kettlebell and your machine. The intent here is to keep you moving for the entire 45 second work interval. Use a kettlebell weight that makes that possible, or requires at most one break during the 45 seconds. Record the sum of your calories and KB snatches.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 12×0:45 on, 0:15 off

Skill
4 rounds:
30 seconds of ring dips
30 seconds of rest
30 seconds of handstand hold/handstand practice
30 seconds of rest
30 seconds of hollow hold
30 seconds of rest

We’re practicing 3 challenging gymnastics movements in the skill work today; modify each of the skills so that you’re able to work or hold for the majority of the interval. The ring dips can be scaled by using a band or switching them for push ups or a ring support hold. The handstand hold can be scaled to wall walks, a plank hold, or freestanding handstand practice. The hollow hold can be scaled by tucking any combination of arms and legs closer in to your core.

Workout of the Day
AMRAP in 13 minutes:
200 m run
40 drag rope double unders
10 push jerks

Use a push jerk weight that lets you finish the 10 reps in no more than 3 sets. Scale the jump rope volume and difficulty to something that you can finish in less than a minute when you’re fresh. This workout may be very tough during both the jump rope and barbell portions, but try not to slow to a total recovery pace on the run because of it.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7×1:00 on, 1:00 off

Workout of the Day
For time:
37 hang squat cleans
37 strict pull ups
37 devil presses

23 minute time cap

Happy birthday, Lisa Novik! Lisa made reference to the possibility of doing 37 of some movement or other in her birthday workout, and it inspired me. Enjoy!

Pick a hang squat clean weight that lets you hit sets of at least 3-5 throughout the 37 reps. Modify your pull up difficulty so that you’re getting similar set sizes there. Use your favorite dumbbell snatch weight, and settle in for a long grind on the devil presses to finish out the workout.

Let’s be sure to hold off on putting weights and equipment away until everyone has finished or the time cap has been hit. Stick around to encourage your classmates!

standard: 95/65, 35/20
rx: 135/95, 50/35
sport: 155/105, 50/35
metcon: 10×1:37 on, 0:23 off

Workout of the Day
AMRAP in 30 minutes***
30 sit ups
20 box jumps
10 weighted step ups (one dumbbell)

*At the start of the workout, run 1 mile.

**At the 15 minute mark, complete a 500 meter farmer’s carry with one kettlebell and one dumbbell.

Pick up where you left off on the AMRAP when you get back from the 500 meter carry.

Use the dumbbell that you would typically select for snatches, and then pick a kettlebell that is within 5-10 pounds of that weight.

Modify the distance of the run and carry so that you finish them in less than 10 minutes each.

standard: 40/25 lb dumbbell, 20/12 kg kettlebell
rx: 50/35 lb dumbbell, 24/16 kg kettlebell
sport: step ups with 32/24 kg kettlebell, carry with 100/70 lb sandbag
metcon: 5×4:00 on, 2:00 off

Skill
AMRAP in 8 minutes:
4 right arm kettlebell hang snatches
4 right arm overhead lunges
4 left arm kettlebell hang snatches
4 left arm overhead lunges
16 Russian twists (5-15 pound plate)

Use a kettlebell weight light enough that you’re able to do all 16 reps of the snatches and lunges without setting the kettlebell down. The goal of this skill work is to practice the kettlebell snatch and overhead lunge at a sub-maximal intensity and work on the balance and stability of those movements.

Workout of the Day
AMRAP in 15 minutes:
15 deadlifts
15 push ups
15 toes to bar
15 push ups

Scale the push ups to a difficulty that lets you work in sets of at least three even when you’re quite fatigued; you’ve got a high volume of push ups per round and 15 minutes to work at it, so be sure that you aren’t shooting for something so hard that you grind down to singles. Make sure that the weight you select on the deadlift is challenging enough that you can’t just rip through it unbroken every round. If it’s too light you’ll be right back on the push ups. Same idea with the toes to bar. If you’re doing V-ups or med ball sit ups, consider bumping the rep count up to 20 per set.

standard: 135/95
rx: 185/135
sport: 225/155, handstand push ups for the second set (DL-PU-T2B-HSPU)
metcon: 5×2:00 on, 1:00 off

Skill
15 minutes of clean and jerk work

We’re doing the same thing for clean and jerk today that we did for snatch on Tuesday.

Hit one lift every minute or two, and work your way up to a heavy single.

If you’re newer, keep the weight light and the reps a little more frequent.

If you’re thinking of competing in the Olympic lifting meet on July 29th, start paying attention to how consistently you hit the different weights you attempt. When you do the meet you’ll only have 3 attempts for the clean and jerk, so you want to make sure that the first weight that you’re attempting is one that you always succeed on. The second attempt will be a bit heavier, at a weight that you’ve got a very strong chance at making but at which there’s a chance of failure. The third attempt will be the heaviest, and it should be a weight that is by no means a sure thing, and would be exciting for you if you made it.

Workout of the Day
AMRAP in 10 minutes:
3 front squats (from the floor)
25 double unders

Challenge yourself on the front squat weight. You should be able to go unbroken, but only after a couple of seconds to compose yourself. You can (and should) squat clean the first rep.

standard: 95/65
rx: 155/105
sport: 185/135, drag rope
metcon: 5×1:30 on, 0:30 off