Month: June 2023

Skill
7 rounds:
0:30 to complete 7 power snatches, then max lateral burpees in the remaining time
1:00 rest

Use a weight that lets you go fast and unbroken every round. The goal is to move quickly and confidently through easy power snatches before getting into the burpee sprint.

standard: 45/35
rx&sport: 75/55

Workout of the Day
5 rounds:
2 minutes to run 200 meters
2 minutes of calories (row, bike, or ski)

Any time you have left over at the end of the run is yours to rest in, so be sure to pick a distance that gets you a solid minute of rest each round. 2 minutes is a long push on the machine; use a strong pace, but definitely not a sprint. Record total calories.

standard, rx, & sport: as written
metcon: 5×2:00 on, 2:00 off

Skill
15 minutes of snatch work

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 snatch, 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 12 minutes:
3-6-9-12-15-18-21… etc
Push press
Box jump

Pick a barbell weight that lets get through the round of 9 without breaking up the push press. The first few rounds will fly by regardless of your pace, so try to avoid getting into a rush right out of the gates. 12 minutes is plenty of time to make it into the higher rounds, and this workout will come down to efficiency and minimal rest much more than how fast you can cycle individual reps of the push press and box jump.

standard: 65/45, 20/12
rx: 95/65, 24/20
sport: 115/85, 24/20
metcon: 4×2:00 on, 1:00 off

Workout of the Day
Just one workout today at 9 am, with open gym from 10-12

AMRAP in 25 minutes, with a partner:
500 m med ball carry (together)
50 total wall balls (one partner working while the other rests)
15 syncro burpees

If you can, share a medicine ball between you and your partner. You’ll start by taking that medicine ball on a 500 meter run with your partner, switching who’s carrying it whenever you’d like. When you get in from the run, complete a total of 50 wall balls between you and your partner. Switch whenever you’d like, and feel free to divide the work unevenly between the two of you if one partner has a higher capacity for the movements in this workout. Finish the round by completing 15 syncronized burpees with your partner, and then take off on the next run. If you and your partner are using different medicine balls, take only one on the run each round (your choice).

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

Workout of the Day
1 minute of goblet step ups
1 minute of strict pull ups
1 minute of calories
2 minutes of goblet step ups
2 minutes of strict pull ups
2 minutes of calories
3 minutes of goblet step ups
3 minutes of strict pull ups
3 minutes of calories
2 minutes of goblet step ups
2 minutes of strict pull ups
2 minutes of calories
1 minute of goblet step ups
1 minute of strict pull ups
1 minute of calories

This is a 27 minute workout! Pace accordingly. Note that the weighted step up is prescribed at a very light weight. This is intentional, and it’s recommended that you scale it even more if you normally modify the weight in the workouts. The pull ups can be scaled to banded pull ups or ring rows.
Record total reps and calories.

Below the standard/rx/sport is a timing chart for the coach’s reference for use with a regular count-up clock.

standard: unweighted step ups, 24/20″
rx: single kettlebell: 16/8 kg, 24/20″
sport: single kettlebel: 20/12 kg, 24/20″
metcon: 9×2:00 on, 1:00 off

0:00 to 1:00 is 1 minute of goblet step ups
1:00 to 2:00 is 1 minute of strict pull ups
2:00 to 3:00 is 1 minute of calories
3:00 to 5:00 is 2 minutes of goblet step ups
5:00 to 7:00 is 2 minutes of strict pull ups
7:00 to 9:00 is 2 minutes of calories
9:00 to 12:00 is 3 minutes of goblet step ups
12:00 to 15:00 is 3 minutes of strict pull ups
15:00 to 18:00 is 3 minutes of calories
18:00 to 20:00 is 2 minutes of goblet step ups
20:00 to 22:00 is 2 minutes of strict pull ups
22:00 to 24:00 is 2 minutes of calories
24:00 to 25:00 is 1 minute of goblet step ups
25:00 to 26:00 is 1 minute of strict pull ups
26:00 to 27:00 is 1 minute of calories

Workout of the Day
Part 1:

AMRAP in 8 minutes:
40 double unders
20 alternating dumbbell hang squat clean thrusters
10 toes to bar

After the 8 minute AMRAP, rest 8 minutes, and then complete part 2 (recorded as a separate workout, below).

Pick a jump rope volume and difficulty that takes less than a minute to complete. Use a dumbbell that lets you finish the 20 reps in at most 3 sets. Scale the toes to bar to partial range of motion or V-ups. Read part 2!

standard: 35/20
rx: 50/35
sport: double dumbbell HSCT at 40/25, drag rope, 15 toes to bar instead of 10
metcon: 8 minutes max cals

Workout of the Day
Part 2:

For time, complete your score from part 1.

12 minute cap

So if you finished 3 rounds and 35 double unders in part 1, you’ll be doing 3 rounds and 35 double unders for time in part 2.

standard: 35/20
rx: 50/35
sport: double dumbbell HSCT at 40/25, drag rope, 15 toes to bar instead of 10
metcon: complete the calories you got from part 1 for time

Workout of the Day
Every 6 minutes for 3 rounds:
20/15 calories (row, bike, or ski)
15 clean and jerks
Rest in the remainder of the 6 minutes
Record the slowest of your 3 times
For large classes, stagger the start of group two by 3 minutes

Happy birthday, Alyssa Sappington! These movements are a few of Alyssa’s favorites, enjoy! Got a birthday coming up? Reach out to Alex at team@cfdavis.com a week or two in advance and let him know what movements and formats are your favorites.

Pick a calorie target that you’re able to finish in 2 minutes or less at a hard pace. Your barbell should be heavy enough that you aren’t able to hit the whole 15 reps unbroken, but light enough that you never need more than two or three seconds between reps.

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

Skill
15 minutes of stretching, to be done after the workout

Either the following sequence, or your coach’s choice

2 minute pigeon each leg
2 minute half saddle each leg
2 minute standing straddle
2 minute lunge each leg
1 minute twisted cross each arm

Skill
Deadlift 5 sets of 6
Immediately after each set of deadift, complete one large set of push ups
Target deadlift percentages: 70-70-70-75-75

This is our last of 4 weeks on this deadlift/push up skill piece, and we’re up to 6 deadlifts per set. Pick a push up difficulty that lets you hit at least 10-15 reps per set. Rest as needed after the push ups before beginning the next set of deadlifts.

Workout of the Day
AMRAP in 14 minutes:
200 m run
20 kettlebell swings
20 box jumps

If you want to push hard on the workout today, keep the swings unbroken and the box jumps and runs fast. Yesterday was a pretty rough one though, and we’ve got a nasty workout tomorrow, so feel free to take it easier today and just cruise through the work.

standard: 16/12 kg, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
metcon: 7×1:20 on, 0:40 off

Skill
10 minutes of handstand practice

Take today to work on your favorite skills and drills. Check with your coach for suggestions, or refer to the list below (in roughly ascending order of difficulty).

Box shoulder stand
Wall walk
Kick up against wall
Kick up against wall from straddle
Cartwheel
Crow stand
Freestanding kick up
Freestanding kick up from straddle
Handstand walk
Obstacle course

Workout of the Day
For time:
30 devil presses
90 wall balls
30 pull ups

18 minute time cap

Don’t push the pace too hard on your devil presses. Break up the wall balls early. Don’t tear on the pull ups. This will become a slog on all 3 movements for most people, so go into it with that expectation and be patient as you work through each movement. If you finish before the time cap, wait for everyone else to finish before you put your equipment away.

standard: 12/8 lb ball, 35/30 lb dumbbell
rx: 20/14 lb ball, 50/35 lb dumbbell
sport: 20/14 lb ball, 50/35 lb dumbbell, 15 bar muscle ups instead of 30 pull ups
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 5 minutes:
Power clean plus front squat plus split jerk

Then:

5 minutes of clean and jerk

Same idea today as yesterday’s snatch work; use the first 5 minutes on the EMOM clock to drill and warm up the lift before transitioning to free lifting for the last 5 minutes.

Workout of the Day
3 rounds for time:
500 m run
15 hang power cleans

15 minute time cap

Pick a hang power clean weight heavy enough that going unbroken would be extremely challenging, but light enough that you’re able to hit sets of at least 5. Push the pace on the run enough that you aren’t quite getting full recovery from the cleans. If you finish before the time cap, wait for everyone else to finish before you put your equipment away.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 5 minutes:
Power snatch plus overhead squat

Then:

5 minutes of snatching (squat or power)

Spend the first 5 minutes of today’s skill work on the EMOM clock practicing your power snatch and overhead squat before transitioning to free lifting for the last 5 minutes. As you go through those first 5 rounds, try to catch lower and lower in the power snatch until it blends smoothly into the overhead squat.

Workout of the Day
AMRAP in 12 minutes:
80 double unders
40 back squats (don’t drop the bar behind you off your back)
20 push ups

Don’t drop the bar behind you off your back! Your bar will start on the floor for the back squats, so clean it and then press/push press it to behind the neck. When you’re finished, push press the bar back in front before lowering it or dropping it.

Don’t drop the bar behind you off your back! You may have a friend behind you on the ground doing push ups, hence the repetition of that instruction.

Scale the jump rope so that it takes no more than two minutes. The push ups should take a minute and a half, max.

standard: 45/35
rx: 95/65
sport: 95/65, handstand push ups
metcon: 4×2:00 on, 1:00 off