Month: October 2023

Workout of the Day
AMRAP in 8 minutes:
16 kettlebell swings
16 single arm overhead lunges with the same kettlebell

Rest 4 minutes, then:

AMRAP in 8 minutes:
16/12 calories
16 burpees

Use a relatively light kettlebell weight; staying on that one piece of equipment for a full 8 minutes should be tough, but it shouldn’t feel unbearable. Settle into a steady pace, take frequent small breaks, and focus on good technique. Go fast on the second part! If the class is large, half of the class will start on the second AMRAP.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 8:00 on, 4:00 off, 8:00 on

Workout of the Day
AMRAP in 20 minutes:
400 m run
10 thrusters
Rest one minute (on your own) after each round

Today’s workout is a repeat from July 22nd! Check back on that day to see if you can improve a little bit on what you did.

Pick a very challenging weight on your thrusters. It should be heavy enough that doing ten reps unbroken is pretty much out of the question, but (barely) light enough that you aren’t just doing singles of squat clean thruster the whole time. Check the clock when you finish your last thruster, and rest exactly one minute from that point before starting your next run.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
EMOM for 10 minutes:
Power snatch
Overhead squat

Try to land in a precise squat stance on your power snatches; if you have to adjust your legs before squatting, make a note of that and then try to land in the position you adjusted to on the next snatch. Feel free to go heavy, as long as your technique doesn’t suffer.

Workout of the Day
3 rounds for time:
20 double unders
20 toes to bar
500 m run

15 minute time cap

We’ve got a tough barbell workout tomorrow, so we’re keeping the workout all-bodyweight today. The double unders should go by in less than 30 or 40 seconds, so scale down the volume and difficulty if needed to hit that target. It’s ok if the toes to bar break up a bit, but they shouldn’t take more than about 1:30 each round. Run quickly!

standard, rx, and sport: as written
metcon: 3×3:00 on, 1:00 off

Skill
It’s going to be unseasonably hot today, so hydrate and pay attention to your body!

5 rounds:
1:20 calories (row, bike, or ski)
0:10 rest
1:20 rest or plank
0:10 rest

We’re pushing out the time domain of our machine sprints just a little bit today. You’ll likely find it very hard to hold your pace in the last 20 seconds of each round, but do your best to push through and keep a strong cadence for the whole 1:20. In the off-interval, rest if you’re hitting the calories as an all-out sprint, or plank if you’re taking it a little bit easier.

Workout of the Day
AMRAP in 8 minutes:
Kettlebell snatches

Every minute, including at the start of the workout, complete 10 box jumps

Keep your kettlebell weight manageable today! You’ll be getting a lot of reps in, so we don’t want you dealing with a weight that’s going to pull you into poor positioning as you fatigue. The box jumps shouldn’t take more than about 25 seconds to complete each round, so drop the number down a little bit if you need to. Switch arms on the kettlebell snatches whenever you’d like, but make sure you get a roughly equal amount of work in on each arm.

Record total kettlebell snatches.

standard: 16/12 kg KB, 20/12″ box
rx: 24/16 kg KB, 24/20″ box
sport: 28/20 kg KB, 24/20″ box
metcon: 8×0:45 on, 0:15 off

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

Just one more week of pull ups after this!

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.

Workout of the Day
4 rounds:
1 minute of lateral burpees
1 minute of push jerks
1 minute of calories
1 minute of rest

Today is the second of three workouts featuring a 135/95 lb bar. The final one will be on Saturday, and is a repeat from July.

Use a weight that lets you do two or three sets of 5-10 reps in each one minute interval. Keep a strong pace on the lateral burpees and calories, but save enough gas in the tank that you can sustain your output and maintain solid technique on the push jerks across all 4 rounds.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Skill
8 rounds:
40 seconds to complete 8 Russian kettlebell swings, then max double unders in the remaining time
20 seconds of rest

Challenge yourself on the kettlebell weight today; the Russian swing is only to shoulder height, and the rep count per set is only 8, so try to use a heavier kettlebell than you typically would in a workout. On your double unders, do your best to stop each set a couple of reps shy of hitting failure and whipping yourself. The goal of this skill work is to get some practice with a heavier kettlebell, and then work on consistent double under sets after a quick transition in a slightly fatigued state.

Workout of the Day
AMRAP in 17 minutes:
15 push ups
200 m run
25 wall balls

Pick a push up difficulty that takes no more than a minute, and a wall ball weight that you can finish in two sets or less with short breaks.

standard: 12/8 lb ball
rx: 20/14 lb ball
sport: 20/14 lb ball, unbroken wall balls, complete 6 rounds
metcon: 3×5:00 on, 1:00 off

Skill
EMOM for 12 minutes:
Odd minutes: One power clean
Even minutes: One squat clean

We’ll be switching back and forth between a power clean and a squat clean on an EMOM timer for 12 minutes today. Use this as a chance to get a sense for which of the two lifts is stronger for you; next Monday you’ll have a chance to work up to a max using a clean technique of your choice.

Workout of the Day
For time:
24 power cleans
120 sit ups
24 power cleans

12 minute time cap

This is the first of three workouts using a 135/95 pound barbell this week. Your weight should be challenging enough that you have a tough time deciding whether to work in quick singles or small sets in this workout. Try to push yourself on both rounds of power cleans, but don’t let the increased intensity compromise good positioning. Sorry about the sit ups.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:40 on, 0:20 off

Workout of the Day
4 rounds:
2 minutes of calories
1 minute of rest
2 minutes of devil presses
1 minute of rest

Use a familiar weight on the devil presses, and settle in for relatively long sets on both movements. 2 minutes is long enough to no longer quite be a sprint, especially considering the number of times that you’ll be hitting each movement.

standard: 35/20 lb
rx: 50/35 lb
sport: 50/35 lb db, assault bike
metcon: 8×2:00 on, 1:00 off

Workout of the Day
For time:
1,000 m run
50 kettlebell swings
100 air squats
50 pull ups (strict or kipping)
100 air squats
50 kettlebell swings
1,000 m run

35 minute time cap

Today’s workout has a total of 2,000 meters (1.25 miles) of running, 100 swings, 200 squats, and 50 pull ups. When you’re thinking about your scaling options, consider each movement both on its own and in the broader context of a 25-35 minute workout. The run can be chopped in half to a 500, the swings can be lightened, the squats reduced to 50-80 reps per round, and the pull ups cut down by as much as half (in addition to being done banded or as ring rows).

standard: 16/12 kg
rx: 24/20 kg
sport: 32/24 kg
metcon: 7×3:00 on, 1:00 off

Skill
Tempo back squats
6 sets of 3 reps

3 second descent
3 second hold at the bottom
Full speed up
3 seconds at the top

Stay around 60-65% of your max so that you can focus on precise timing and positioning. You shouldn’t be near failure on any of these sets, but make sure to ask for spotters if you’re at all worried.

Workout of the Day
AMRAP in 12 minutes:
12 box jumps overs
12 deadlifts
12 push presses

Today we’re tackling the last of three workouts at 115/85, before hitting three workouts with a 135/95 pound bar next week. Choose a bar weight that makes 12 push presses a tough challenge in the later rounds; it’s totally fine if you need two or three sets to complete 12 reps by the end of the workout. The deadlift should feel very light by comparison.

standard: 95/65 lb bar, 20/12 inch box
rx: 115/85 lb bar, 24/20 inch box
sport: 135/95 lb bar, 24/20 inch box
metcon: 6×1:40 on, 0:20 off