Month: September 2023

Workout of the Day
3 rounds:
90 seconds of strict pull ups
90 seconds of calories
90 seconds of ring dips
90 seconds of calories
90 seconds of rest

Come on in for coach Derek’s last day with us!

Scale the pull ups to banded pull ups or ring rows so that you are able to hit small sets for at least the first half of each interval. Do the same for the ring dips. Try to find a hard but sustainable pace on the machine, and hang on across all 3 rounds. Add up all of your calories, pull ups, and dips at the end of the workout.

standard and rx: as written
sport: chest to bar strict pull ups, ring dips on high rings (muscle up to start each set)
metcon: 3x 4:30 on, 1:30 off

Workout of the Day
For time:
30 clean and jerks
60 suitcase lunges (one KB, one DB)
1 mile run

25 minute time cap

If it’s raining and you’d rather not run the mile, substitute 100 lateral burpees. Scale the volume of the run/burpees so that you’re finished with that segment in under about 10-12 minutes. Use a clean and jerk weight at which quick singles are a smart and manageable choice in the context of this workout. Use your favorite dumbbell and a matching kettlebell for the lunges.

standard: 95/65 lb bar, 16/12 kg KB, 35/25 lb DB
rx: 135/95 lb bar, 24/16 kg KB, 50/35 lb DB
sport: 155/105 lb bad, 24/16 kg KB, 50/35 lb DB
metcon: 3×6:00 on, 1:00 off

Skill
6 sets of 3 tempo front squats
3 second descent
3 second hold at the bottom
Full speed up
3 seconds at the top

Use about 60% of your max; the goal here is to keep the weight light enough that your timing and positioning are precise across all 6 sets. Staying true to the tempo will make this very tough, even at light weights, so be conservative with your loading today.

Workout of the Day
AMRAP in 18 minutes with a partner:
25/20 calories

15 push ups after your calories as your partner starts theirs

Immediately after you finish your calories on the machine, your partner will start up their 25/20 calories while you complete 15 push ups. If your partner is still on their calories when you finish your 15 push ups, rest until they’re done. Count each 25/20 calorie effort as one full round. Scale the push ups to take no more than about 30-45 seconds. You should have at least 10-15 seconds of rest each round.

Skill
AMRAP in 8 minutes:
20 second handstand hold
20 second arch hold
20 second hollow hold

Rest as needed between holds so that you can maintain your position for the full 20 seconds each time. Handstands can be from a wall walk, a kick up against the wall, or freestanding.

Workout of the Day
AMRAP in 16 minutes:
8 strict toes to bar
40 double unders
20 alternating dumbbell hang squat cleans

Scale the strict toes to bar by adjusting the target range of motion and trying to stay consistent with it. The double unders should be modified to take no more than about 30-45 seconds each round. Do your best to hang on to the dumbbell for slightly larger sets than you initially think you can sustain.

standard: 35/20 lb
rx: 50/35 lb
sport: drag rope double unders, 50/35 lb
metcon: 4×3:00 on, 1:00 off

Skill
Strict, banded, or weighted pull ups
10 sets of 3 reps
Rest about a minute between sets

Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good way to bridge the gap.

If you’re new to this pull up work, pick a difficulty that makes the first 6-8 sets smooth and the last 2-4 tough.

We’ll be hitting jump rope and strict pull up work in our skill sessions on a weekly basis for the next month or so. If you’re keen on working on these movements, check any days that you missed if you want to make them up during open gym!

Workout of the Day
AMRAP in 12 minutes:
10 box jump overs
8 push jerks

Every 3 minutes, including at the start of the workout, run 200 meters.

Pick up where you left off when you get back from each run.

Use a push jerk weight that makes it tough to decide whether or not you should break the 8 reps into 2 sets each round. Focus on maintaining good positioning and technique on these movements; the box jump over and the push jerk both require your full control and attention to be safe at high speed and volume. Keep a quick pace on the run if you can so that you have plenty of time to chip away at the AMRAP!

standard: 75/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 115/85 lb bar, 24/20 inch box, 300 meter run (To the first corner past the 200. Make sure you don’t confuse anyone!)
metcon: 3×3:00 on, 1:00 off

Skill
6 rounds:
20 seconds of single unders
10 seconds of rest
20 seconds of double unders
10 seconds of rest

We’ll be hitting jump rope and strict pull up work in our skill sessions on a weekly basis for the next month or so. If you’re keen on working on these movements, check any days that you missed if you want to make them up during open gym!

Alternate between steady single unders, and either double unders or double under attempts. Try to end each of your double under sets intentionally rather than going to failure and painfully whipping yourself every time. It’ll help you not fear the movement!

Workout of the Day
AMRAP in 18 minutes:
16 medicine ball sit ups
12 wall balls
8 kettlebell swings

If you’re looking to get deep into the rounds on this workout, unbroken sets and smooth transitions is the name of the game. The wall ball and kettlebell swing volumes are set up so that barring conservative pacing or an aggressive weight selection, you’ll be able to hit them all in one set if you push to do so. Let yourself recover a bit on the med ball sit ups if you need it.

standard: 12/8 lb ball, 16/12 kg KB
rx: 20/14 b ball, 28/20 kg KB
sport: 30/20 lb ball, 32/24 kg KB
metcon: 6×2:20 on, 0:40 off

Skill
EMOM for 10 minutes:
Hang clean pull
Hang power clean

Pass through a tall and powerful position on the hang clean pull, and then hit that same position on the hang power clean before dropping underneath the bar to catch it. Feel free to go heavy, as long as your hang power clean catch stance isn’t getting sloppy.

Workout of the Day
For time:
21-15-9
Deadlift
Pull up (strict or kipping)
400 m run after each round

15 minute time cap

Use a deadlift weight that makes it possible to hit each round in 2 or 3 quick sets at most, with no compromise in form. Your pull ups can be scaled to a slightly tougher difficulty, with 4 or 5 sets for the first round being a reasonable approach. Try to keep things moving though, and avoid setting yourself up to grind to a halt by picking scaling options that are too tough. Run fast!

standard: 135/95
rx: 185/135
sport: 225/155, chest to bar
metcon: 5×1:40 on, 0:20 off

Workout of the Day
AMRAP in 7 minutes:
7 box jumps
10 weighted step ups (single dumbbell)

Immediately into:

AMRAP in 7 minutes:
7 burpees
10 calories (row, bike, or ski)

Immediately into:

AMRAP in 7 minutes:
7 push ups
10 double unders

Thank you coach Kirsten for today’s workout!

We’ll be tackling 3 different 7 minute AMRAPs with no rest time between them. Treat the pacing on this workout like one big 21 minute AMRAP, rather than pushing at a hard 7 minute pace out of the gates. Use a light dumbbell for the step ups so that you don’t grind to a stop, pick a push up difficulty that lets you do sets the whole way through, and scale the jump rope to take no more than about 15 to 20 seconds.

Record your rounds and reps individually for each of the 3 AMRAPs in the order that they’re written, even if you did them in a different order (if the class is large, we’ll start you on different stations so that everyone can use the machines).

standard: 20/12 inch box, 35/20 pound dumbbell
rx: 24/20 inch box, 50/35 pound dumbbell
sport: 24/20 inch box, 32/24 kg kettlebell
metcon: 3×6:00 on, 1:00 off

Workout of the Day
5 rounds for time:
200 m farmer’s carry (one dumbbell, one kettlebell)
40 air squats
8 power cleans

30 minute time cap

Some aspects of today’s rep scheme may look like last Saturday’s, but the feel is going to be very different. Settle in for a long and steady workout! For the farmer’s carry, grab whatever dumbbell you typically use in workouts, and then a kettlebell that’s within 5 or 10 pounds of that weight. Use a barbell that lets you hit steady singles with a little bit of rest between each rep. If you’re newer, consider scaling back to 3 or 4 rounds so that the volume doesn’t get unmanageable.

standard: 95/65 lb bar, 16/12 kg KB, 35/20 lb DB
rx: 135/95 lb bar, 24/16 kg KB, 50/35 lb DB
sport: 155/105 lb bar, 24/16 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off

Skill
6 rounds:
20 second handstand hold OR handstand push ups
10 seconds of rest
20 second L sit
10 seconds of rest

If you’d like to get some more advanced skill practice in, you’ve got an opportunity to work on your handstand push ups today. Stack a few abmats under your head to give yourself an elevated target to start. If you are still working on getting strict push ups, stick with the handstand hold for today until you’ve built up a little more shoulder strength.

Workout of the Day
For time:
25 power snatches
75 sit ups
25 power snatches
75 sit ups
25 power snatches

15 minute time cap

That’s 75 snatches and 150 sit ups total. Be very conservative with your weight selection. 75 power snatches at today’s rx weight is a hero workout on its own, so don’t go heavier than rx. If you normally scale the lifts, scale to the same degree today. I hope you like sit ups.

standard: 45/35
rx&sport: 75/55
metcon: 4×2:30 on, 0:30 off