Month: August 2023

Skill
Strict press
3 sets of 10 reps at 60-70%

If you’ve got a well-established one rep max and you’ve been lifting for a while, stay closer to 60% than 70%. If you’re newer to the lift, your one rep max is likely still a little inaccurate, and you may have to push up to 70% to get a decent challenge out of the 3×10. Focus on a neutral core throughout the ten reps, and good luck!

Workout of the Day
For time:
40-30-20-10
Box jump
After each set of box jumps, complete:
10 front rack lunges
10 pull ups

16 minute time cap

The front rack lunge weight should be very challenging today. If you’re able to go unbroken across all 4 rounds, you’ve likely gone too light. Do be sure that it isn’t so heavy that your form gets sloppy though. Scale the pull ups to take no more than 2 or 3 quick sets each round, and just settle into a steady pace on the box jumps.

standard: 95/65, 20/12
rx: 135/95, 24/20
sport: 155/105, 24/20
metcon: 6:00 on, 1:00 off, 6:00 on

Skill
Back squat
3 sets of 10 reps at 60-70%

If you’ve got a well-established one rep max and you’ve been lifting for a while, stay closer to 60% than 70%. If you’re newer to the lift, your one rep max is likely still a little inaccurate, and you may have to push up to 70% to get a decent challenge out of the 3×10. Be sure to ask for spotters if you’ve got any doubts about the set. Enjoy getting some tough high-volume squats in!

Workout of the Day
3 rounds, 5 minutes on, 1 minute off:
3-6-9-12-15-18-21-24… etc
Deadlift
Hang power clean
Push up

Pick up where you left off on the ladder when you resume work after the 1 minute break. The deadlifts should be light, the hang power cleans should be manageable, and the push ups should get tough. Each of the 5 minute rounds will have a different feel as you work your way higher and higher in the ascending ladder.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 3×5:00 on, 1:00 off

Workout of the Day
2 rounds through the entire following sequence, for a total of 4 AMRAPs:

AMRAP in 6 minutes:
20/15 calories
20 push presses

2 minute rest

AMRAP in 6 minutes:
20 kettlebell swings
20 air squats

2 minute rest

Record rounds and reps individually for each AMRAP, then add them up at the end, chief-style.

Scale each movement so that you can keep a steady pace across all 4 AMRAPs. The push press should be light enough that you’re able to complete 20 reps in no more than about 3 sets. The kettlebell swings should be even easier, with 10 reps per set with minimal rest being very manageable. Get a lot of work done today!

standard: 65/45 lb bar, 16/12 kg kb
rx: 95/65 lb bar, 24/16 kg kb
sport: 115/85 lb bar, 32/24 kg kb
metcon: 4×6:00 on, 2:00 off

Workout of the Day
Every 4 minutes for 5 rounds:
10 toes to bar
15 power snatches
50 double unders

Record the slowest of your 5 rounds

Use a count-up clock for ease of reading times, and start rounds at 0:00, 4:00, 8:00, 12:00, and 16:00

Each round is meant to be a very fast and hard effort. No movement should take more than 40 seconds, and closer to 30 is ideal. Keep your transitions fast and precise.

standard: 45/35
rx: 75/55
sport: 75/55, unbroken on everything, sub 5 second transition times
metcon: 5×2:00 on, 2:00 off

Skill
10 minutes of handstand practice

Take some time to work on your handstand skills. Below is a list of drills in roughly ascending order of difficulty; check in with your coach if you’re unfamiliar with the movement or aren’t sure what to tackle next!

Plank
Box shoulder stand
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up
Handstand push up
Handstand walk
Freestanding handstand hold
Parallette handstand hold
Handstand stair walk

Workout of the Day
AMRAP in 15 minutes:
45 wall balls
30 box jump overs
15 strict pull ups

The strict pull ups show up in a pretty large set in each round, and the intent is absolutely that you get slowed down significantly in that portion of the workout. If you’re scaling them, keep them challenging enough that you’re never getting sets of more than 3-5 reps at a time by the end of the workout.

standard: 12/8 b ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport: 20/14 lb ball, 24/20″ box, strict chest to bar pull ups
metcon: 7:00 on, 1:00 off, 7:00 on

Skill
7 rounds:
35 seconds to complete:
3 touch and go power cleans plus max lateral burpees
1 minute of rest between efforts

Pick a weight that you can hit for 3 fast and unbroken reps across all 7 rounds. You should be done with your power cleans and onto your burpees with at least 20 seconds to spare every time.

Workout of the Day
3 rounds for time:
70 drag rope single unders
50 sit ups
30 overhead lunges

18 minute time cap

The overhead lunges will be the main challenge in this workout. If your shoulder flexibility or stability restrict you from staying in a secure overhead position, modify the movement to a front rack lunge. If you’re consistently able to hit sets of 10 lunges, you’ve likely chosen a good weight.

standard: 75/55, front rack lunge
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Slow pull power snatch
Power snatch

The first rep of this complex will force you to develop your power from above the knees while also giving you a chance to work on excellent positioning as you move slowly off the floor. Try to keep that positioning on the full-speed rep.

Workout of the Day
AMRAP in 16 minutes with a partner:
You do 25/20 calories while your partner rests
Your partner does 25/20 calories while you rest
You both do 20 synchronized dumbbell power snatches

The main challenge in this workout will be figuring out a pace on your machine that takes advantage of the fact that you get a break while your partner works, but is not so aggressive that you start to break up the power snatches excessively. Your pace should feel pretty similar to what you would hit in a workout that has a 1 minute rest built into each round.

standard: 35/20
rx: 50/35
sport: 50/35 (don’t bump the weight up and slow down your partner)
metcon: 4×3:00 on, 1:00 off

Skill
Strict press
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Just like yesterday’s back squats, you’ve got a chance to work up to a heavy single or new one rep max today. Keep your core tight to avoid poor back position or an asymmetric pressout.

Workout of the Day
4 rounds:
1:20 of sandbag cleans
1:20 of ring dips
1:20 of burpee box jumps

We’ve got 3 very tough movements and no assigned rest interval in today’s workout, so be sure that you’re comfortable with the difficulty of your scaling options and the pace that you choose. Make sure that your sandbag is light enough that you don’t have to lean backwards to get it over your shoulder. Scale the ring dips to the point that you can hit sets of 3-5 reps with 10-15 seconds of rest between each set without getting unstable. Go hard on the burpee box jumps.

standard: 70/45, 20/12″ box
rx: 100/70, 24/20″ box
sport: 150/100 lb sandbag, 24/20″ box, ring muscle ups instead of ring dips (note: not just dips on the high rings, but full ring muscle ups)
metcon: 4×2:40 on, 1:20 off

Skill
Back Squat
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

If you’d like to hit a max effort single, today is your opportunity to give it a shot. Make sure that you ask for spotters when you go for that max; squatting heavy without a failsafe is extremely risky.

Workout of the Day
For time:
1-2-3-4-5-6-7-8-9-10
Front squat
25 double unders after each round

12 minute time cap

Use a challenging weight for the front squat. You should be able to hit through the round of 5 or 6 unbroken, but after that hanging onto the barbell for a whole round should be very tough. The jump rope sets should only take around 30 seconds to complete, so modify the volume and difficulty to hit that target.

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

Workout of the Day
7 rounds:
1 minute of goblet lunges
30 seconds of toes to bar
1 minute of calories
30 seconds of rest

30 seconds of rest isn’t much, so don’t push too hard during the work intervals. The goal here is to pick a pace that you can sustain across all 7 rounds, with room to add about ten percent to your power output in the last round. Scale toes to bar by adjusting the range of motion or switching to V ups.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 7×2:30 on, 0:30 off