Month: July 2023

Skill
5 sets of 5 strict press
Use ~70% of your max

On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Feel free to ask your coach if you aren’t sure how! We’ll be hitting back squats on Mondays and presses on Tuesdays for a few weeks.

Workout of the Day
3 rounds:
1:30 of kettlebell swings
1:30 of ring dips
1:30 of rest

At the start of each interval (including the rest), run 100 m.

A quick run is really going to pay off in buying you time to get reps in; you can only do kettlebell swings so quickly, so if you want to get more done you’ll need to pick up the pace on the 100 m buy in. Use a heavier than normal weight on the swing, and scale the ring dips by using a band or dropping down to push ups if needed.

standard: 20/12 kg
rx: 32/24 kg
sport: 32/24 kg, ring dips off the high rings (muscle up into each set)
metcon: 3×3:00 on, 1:30 off

Skill
5 sets of 5 back squats
Use ~70% of your max

On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Feel free to ask your coach if you aren’t sure how! We’ll be hitting back squats on Mondays and presses on Tuesdays for a few weeks.

Workout of the Day
AMRAP in 15 minutes:
5 strict pull ups
10 suitcase lunges (one Kb and one DB)
15 box jumps

Challenge yourself on the pull up difficulty today; it’s ok for that movement to break down, even to singles, by the end of the workout. Do the same on the suitcase lunges, though in that case you should be able to struggle through the 10 reps in no more than two sets.

standard: 16/12 kg KB, 35/25 lb DB, 20/12″ box
rx&sport: 24/16 kg KB, 50/35 lb DB, 24/20″ box
metcon: 5×2:20 on, 0:40 off

Workout of the Day
AMRAP in 8 minutes:
20/15 calories (row, bike, or ski)
10 V-ups

Rest 4 minutes, then:

AMRAP in 8 minutes:
10 hang squat clean thrusters
10 V-ups

Use a barbell weight heavy enough that going unbroken on the hang squat clean thrusters is a little bit daunting; if they’re too easy, you’ll end up beating your head against an endless wall of V-ups after an already intense 8 minute exposure to them.

standard: 65/45
rx: 95/65
sport: 115/85, and stick with V-ups, not toes to bar; they showed up in quarterfinals
metcon: 8:00 on, 4:00 off, 8:00 on

Workout of the Day
We’ve got a couple of things going on today!

First off, only 1 class today at 8:30. We’ll be doing a special going-away workout for coach Megan, who just wrapped up her last week with us! Come on in to the 8:30 class for a surprise workout written by Mira and Ethan.

At 9:45 we’ll start setting up and briefing for our first in-gym Olympic lifting meet. If you’re participating in the meet, do your best to be there at 9:45 sharp so that we can make sure you’ve got all the information you need.

We’re looking forward to a fun day!

Skill
5 rounds:
30 second arch
30 second L-sit
30 second supine plank
30 second rest

Do your best to hold in each position, or a scaled variant, for the whole 30 seconds.

Workout of the Day
3 rounds for time:
400 m run
40 sit ups
40 alternating dumbbell power snatches

20 minute time cap

Pick a dumbbell that you’re very comfortable with for the snatches today; 120 reps is a large volume, but you should be progressing smoothly throughout the whole workout. A good target is to not drop below sets of 10 snatches at a time without too much rest between each set.

standard: 35/20
rx: 50/35
sport: 50/35, 500 m run
metcon: 3×4:00 on, 1:00 off

Skill
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (rx) or plank (standard)
15 seconds of rest

If you typically plank in the rest interval, consider not doing that today. Think about how hard you’d have to push on the machine so that planking during the rest interval would be prohibitively challenging, and then hit that pace. These machine sprints are a great chance to practice a much more aggressive approach than you normally take, especially if you’re someone that feels like they only have one speed on the workouts.

Workout of the Day
For time:
21-15-9
Deadlift
Push up
50 double unders after each round

12 minute time cap

Happy Birthday, Andrew Susskind! These are some of Andrew’s favorite movements, we hope you like them, too!

Pick a deadlift weight that never forces you to do fewer than 5 reps in a set, with no more than about ten to fifteen seconds of rest between sets. Scale your push ups with a similar goal in mind. Pick a volume and difficulty on the jump rope that is a little bit daunting to complete after your shoulders get pooped from push ups.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 4:00 on, 1:00 off, 4:00 on

Skill
EMOM for 4 minutes:
2 cleans plus 1 jerk
Then
8 minutes of clean and jerk

Power or squat clean, push jerk or split jerk: anything is fair game today. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details about the meet!

Workout of the Day
3 rounds:
2 minutes of sandbag cleans
2 minutes of burpees to a target (~1 inch above standing reach)
2 minutes to run 200 m (rest in remainder of 2 min)

Don’t sandbag the sandbags! Most people will find the burpees to be a much easier movement to accumulate reps on, so if you were looking to get the highest possible number on the board the optimal strategy would be to take a relaxed enough pace on the cleans that they don’t take anything away from the number of burpees you can do.

But that’s lame, so don’t do it.

standard: 70/45
rx: 100/70
sport: 150/70
metcon: 3×4:00 on, 2:00 off

Skill
EMOM for 4 minutes:
Snatch plus overhead squat
Then
8 minutes of snatch practice

Feel free to power snatch or squat snatch, whichever is most comfortable and consistent for you. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details about the meet!

Workout of the Day
For time:
20 pull ups (strict or kipping)
40 box jump overs
60 alternating dumbbell hang power cleans
40 box jump overs
20 pull ups

15 minute time cap

Scale the pull ups so that you’re able to maintain sets of at least three throughout the whole workout (including the second half). The dumbbell hang power clean is a relatively easy movement compared to something like the full range of motion snatch, so expect those reps to move along quite quickly and be more of a mental challenge to just hang on and keep moving.

standard: 20/12″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: chest to bar pull ups, 24/20″, 50/35 lb, unbroken hang power cleans (don’t rest at the top, either)
metcon: 4×2:00 on, 1:00 off

Skill
Deadlift
3 sets of 5 reps at 70-75%
3 sets of 3 reps at 75-80%

We’re kicking the week off with some deadlift work! They’re showing up again in the workout on Thursday, so we’d recommend not going too hard and heavy today; just get some solid practice in without blowing yourself up.

Workout of the Day
4 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of overhead lunges
15 seconds of rest
45 seconds of calories
15 seconds of rest

We’ve hit this format a fair number of times by now, so hopefully you know what to expect; the 15 seconds is just enough time to transition, but not enough to recover. Pace each portion with the expectation that you’ll be moving right into the next one with little to no downtime. If the overhead position is too fatigued after the strict press to stay secure in the lunges, switch them out for a front rack lunge.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 12×0:45 on, 0:15 off

Workout of the Day
AMRAP in 20 minutes:
40 sit ups
80 crossovers
40 sit ups
200 m farmer’s carry (one kb, one db)

The set sizes today are quite large, so mentally prepare yourself for the second half of each movement to be a bit of a slog. If you’re scaling anything, talk to your coach to make sure that it stays in proportion with the other movements; we don’t want one thing to become the only challenging portion of the workout as a result of other aspects being changed.

standard: 20/12 kg kb, 45/25 lb db
rx: 24/16 kg kb, 50/35 lb db
sport: sandbag carry: 100/70 lb
metcon: 4×4:00 on, 1:00 off