Month: July 2023

Skill
8 sets of:
3 ring muscle up transitions (standing, banded, jumping, or on the high rings)
3 ring dips
3-10 second support hold

Ideally you’ll hit your 3 muscle up transitions, 3 dips, and 3-10 second support hold all in the same unbroken set. The goal is to pick a difficulty that lets you accomplish that without too much trouble for all but one or two of the 8 rounds. We want to practice ring and muscle up work in a way that lets us succeed with confident technique on about 90% of the drills that we practice. Once you’ve established that consistent level of performance on the skills, the difficulty of drill that you’re able to tackle will rise very quickly.

If you’ve been eyeing the muscle up as a skill, do this sequence about twice a week. Avoid repeat attempts at a full muscle up unless you’re succeeding on them the majority of the time.

Workout of the Day
For time:
210 double unders
150 sit ups
90 wall balls

20 minute time cap

If you like the rep scheme of 21-15-9, you should theoretically like this rep scheme ten times as much! Your jump rope should take no more than 5 minutes, your sit ups about 7, and your wall balls about 8. If your aren’t sure what volume to pick to hit those targets, you can always just keep an eye on the clock during the workout and move on if it feels excessive and you’ve gone past that recommendation.

Skill
EMOM for 3 minutes: Two power snatches plus one squat snatch
EMOM for 3 minutes: One power snatch plus one squat snatch
EMOM for 3 minutes: One squat snatch

As the power snatches drop out of the complex, add a little more weight. Feel free to hit these sets as either singles or touch-and-go, but do try to stick with whichever option you choose throughout all of the rounds. If you aren’t able to hit a full depth squat snatch because of flexibility restrictions, see if you can at least make those reps a tiny bit lower than the ones meant to be power snatches.

Workout of the Day
3 rounds:
90 seconds of strict pull ups
90 seconds of push jerks
90 seconds of calories (row, bike, or ski)
90 seconds of rest

Use a barbell weight that lets you hit a couple sets of 5-10 reps every interval. Scale your strict pull ups so that you’re able to get at least 10 reps every round. It’s ok if that movement is a little slower and more challenging.

standard: 75/55
rx: 115/85
sport: 135/95, bar muscle ups instead of strict pull ups
metcon: 3×4:30 on, 1:30 off

Skill
Front Squat
7-7-5-5-3-3

Target percentages:
Sets of 7: 65-75%
Sets of 5: 70-80%
Sets of 3: 80-90%

Get after some heavy front squats! Be sure to back up far enough that you can drop the bar without potentially hitting the rack. Pay attention to your knee and torso positioning; if you start caving in and forward on the way up, it can be useful to not count that rep as a success when it comes to deciding the next weight to tackle. If you aren’t able to keep solid and safe positioning at a certain weight, there’s no benefit to adding a few more pounds just to see if you can stand it up.

Workout of the Day
AMRAP in 12 minutes:
10-20-30-40-50-60… etc
Push up
Goblet squat
After each round, run 200 m

Today’s goblet squats are written at a pretty heavy weight; grab a challenging kettlebell that’s 4-8 kilograms above the weight that you normally swing. Do remember that the load on the legs is essentially the same as a front squat though, so try not to be too intimidated by the heavy kettlebell. 32/24 kilograms might seem like a lot for a goblet squat, but consider that a front squat at the same weight (about 70/55 pounds) is relatively light.

standard: 24/16
rx: 32/24 kg
sport: 32/24 kg, handstand push ups
metcon: 4×2:30 on, 0:30 off

Workout of the Day
5 rounds:
1 minute of burpees
1 minute of box jumps
1 minute of burpee box jumps
1 minute of rest

You get to be a connoisseur of plyometric combinations today! It’s all just cardio in disguise, so settle into a steady pace right out of the gates. Feel free to do step ups instead of box jumps if that volume of jumping doesn’t work for you.

standard: 20/12
rx: 24/20
sport: 30/24
metcon: 5×3:00 on, 1:00 off

Workout of the Day
For time:
800 m run
50 thrusters
50 toes to bar
50 thrusters
800 m run

25 minute time cap

Today’s thrusters should be light enough that you can easily maintain sets of 10-20 throughout the workout. Scale the toe to bar to a difficulty that lets you sustain quick sets of about 5 reps across all 50. Be patient with the large rep counts!

standard: 45/35 pound bar, 35 thrusters each time, med ball sit ups
rx: 45/35 pound bar
sport: 75/55 pound bar
metcon: 3×6:00 on, 1:00 off

Skill
EMOM for 5 minutes:
Hang clean high pull
Clean and jerk

Then

8 minutes of cleans

We’re echoing Wednesday’s lifting format with the clean and jerk today. Prime your full extension with the high pulls in the first 5 minutes, then follow through on the full clean and jerk. The 8 minutes of free lifting can be done heavy or light; chat with your coach if you aren’t sure how to tackle it.

Workout of the Day
AMRAP in 12 minutes:
10 devil presses
50 double unders
At the start of the workout, complete 40/30 calories on a machine of your choice before moving into the AMRAP portion for the remainder of the 12 minutes.

For large classes, stagger the start of group two by 4 minutes (make sure the clock is not set to stop counting up at 12).

Pick a jump rope difficulty that lets you finish in about a minute. It’s ok if 10 devil presses takes longer than that. The goal here is to make double unders seem nice by comparison.

standard: 35/20 lb dumbbell
rx: 50/35 lb dumbbell
sport: 50/35 lb dumbbell, 50/35 cals at the start
metcon: 6×1:30 on, 0:30 off

Skill
10 sets of 3 strict pull up (banded, unassisted, or weighted)

Pick a difficulty that lets you hit one set every minute or so. Try adding just a small weight, even if you’re still working with a band; adding a weight to your back while being assisted by the band is a great way to start to bridge the difficulty gap between bands.

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

This format is a classic, and this workout is the origin of this format! Count your rounds and reps for each of the 5 rounds, and add them up at the end. Use a power clean weight that has you hitting mostly singles with the potential for a few touch and go. 6 push ups should feel easy in the first two or three rounds. It will get harder.

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

Skill
EMOM for 5 minutes:
Hang snatch high pull
Snatch high pull
Snatch (power or squat)

Then

8 minutes of snatching

Start off this Olympic lifting skill session with a simple high pull progression to prime the power development in a tall position at the top of your lift. Once you’ve finished 5 minutes of that sequence you can transition to heavier and less frequent lifts, or keep it lighter and keep practicing the drills. Your coach can help you pick the best path!

Workout of the Day
3 rounds for time:
400 m run
21 box jumps
12 front squats

15 minute time cap

Use a challenging but consistent front squat weight; you should be unsure of whether you’re able to go unbroken, but not convinced that you can’t. Try not to let your runs drag too much, even though your legs will be smoked after the box jumps and squats.

standard: 95/65, 20/12
rx: 135/95, 24/20
sport: 155/105, 24/20
metcon: 3×3:00 on, 1:00 off

Workout of the Day
Only one class today at 10 am, with open gym from 11-12!

AMRAP in 35 minutes:

500 meter plate carry
35 see-the-light sit ups
20 burpee plate jumps

For the see-the-light sit ups, you’ll hold the plate locked out above your head throughout the whole rep. Go slow and steady on this workout; 35 minutes is a long time to work, and the rounds are quite large.

If you’d rather hit this as a partner workout, then you’ll run 500 m together, and then do 50 STL sit ups total (switch whenever) and 35 burpee plate jumps total (switch whenever). Partnering up is a great way to slightly reduce the difficulty!

standard: 15/10 pound plate
rx & sport: 25/15 pound plate
metcon: 5×6:00 on, 1:00 off

Skill
Back Squat
6-6-4-4-2-2

Work up to a heavy double across six work sets. This is an isolated occurence of back squatting, so play it by ear, don’t worry about fitting your session into a broader progression, and enjoy some heavy squats on a hot day.

If you’re looking for target percentages, shoot for 65-75% on the sets of 6, 70-80% on the sets of 4, and 80-90% on the doubles.

Get two spotters if you’re going heavy.

Workout of the Day
AMRAP in 12 minutes:
8 hang power snatches
8 overhead lunges

Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute. Pick up where you left off on the AMRAP when you aren’t planking.

Use a very light weight for the snatch/lunge. You should be able to do 8 reps unbroken at any given point in the workout without getting wobbly.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 6×1:20 on, 0:40 off