Month: October 2023

Skill
7 rounds:
20 seconds of crossovers
20 seconds of alternating dumbbell hang squat cleans
20 seconds of single unders
20 seconds of rest

Use a dumbbell that’s 5 or 10 pounds lighter than what you typically use in a workout. Focus on smooth and fast transitions between movements so that you can fill as much of each 20 second interval with work as possible. The idea here is to hit the crossovers while you’re fresh, get some fast and tough dumbbell work in, and then try to sustain relaxed singles immediately afterwards.

Workout of the Day
5 rounds:
90 seconds to complete 10 toes to bar and then max calories in the remaining time
90 seconds of rest

Whatever volume and difficulty you choose for your toes to bar, you should have a solid minute or so for a hard calorie sprint on your machine. With the rest duration being the same as the work duration, you’ll have plenty of time to recover each round; push hard!

standard and rx: as written
sport: 15 toes to bar buy-in
metcon: 5×1:30 on, 1:30 off

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

We’ve got two more weeks of our cleans, pull ups, and double unders in the skill work before we switch things up in the last week of October/first week of November!

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
3 rounds for time:
20 overhead lunges
20 push ups
400 meter run

18 minute time cap

This is the second of three workouts with a 115/85 pound bar that we’ll be seeing this week. Next week it’s three at 135/95!

Breaking down the time cap to 6 minutes per round, you can estimate that each movement should take no more than roughly 2 minutes to complete. Scale the lunges so that you never drop below a set of 5. 60 push ups isn’t a huge volume, but you don’t want them to slow to a grind, so keep the difficulty low enough that you’re still confident on sets of 3 by the third round. Run fast! Consider a 200 or 300 if the full 400 will take substantially more than 2 minutes.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off

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

After drilling the clean pull the last two weeks, we’ll now be working on transitioning from generating power in the hang to generating power from the floor within the same sequence. Pay attention to your hip and shoulder position when you hit your first lift, and try to pass through that same powerful position when you move up off the floor on rep two; the hang power clean is the simpler of the two lifts, so it’s an effective primer for the full range of motion.

Feel free to go heavy, as long as it stays pretty.

Workout of the Day
AMRAP in 10 minutes:
10 hang power cleans
40 double unders

After three days of long and complex workouts, we’ve got a very simple one today. Use a hang power clean weight that never takes more than 3 sets per round, and a jump rope volume and difficulty that takes no more than a minute.

standard: 95/65
rx: 115/85
sport: 135/95, drag rope
metcon: 4:00 on, 2:00 off, 4:00 on

Workout of the Day
Just one class at 9 am today, with open gym from 10-11!

AMRAP in 20 minutes with a partner:
150 calories
150 wall balls

Rest 5 minutes, then

AMRAP in 20 minutes with a partner:
100 burpees
100 alternating dumbbell power snatches

One partner working at a time, switching whenever you want, as long as you do at least 5 reps/calories before switching.

The one to one work/rest ratio means that you’re kinda only doing one 20 minute AMRAP, instead of two, right?!

…

Right?

standard: 12/8 lb ball, 35/20 lb dumbbell
rx: 20/14 lb ball, 50/35 lb dumbbell
sport: 30/20 lb ball, 50/35 lb dumbbell
metcon: 10×1:20 on, 0:40 off, then rest 5 minutes, and repeat.

Workout of the Day
For time:
500 m run
25 strict pull ups
25 deadlifts
500 m run
25 deadlifts
25 strict pull ups
500 m run

25 minute time cap

Use a relatively light weight on your deadlift so that you aren’t grinding to a halt at any point during them. You’ve got a long time cap for the workout though, so challenge yourself a little more on the pull up difficulty than you typically would for a workout with 50 total reps. If you’re breaking down to singles on the pull ups by the end of each round, that’s totally fine.

standard: 95/65
rx: 155/105
sport: 185/135, 15 bar muscle ups each round stead of the pull ups
metcon: 3×6:00 on, 1:00 off

Workout of the Day
AMRAP in 25 minutes:
50 sit ups
40 kettlebell swings
30 goblet squats
200 meter farmer’s carry (one kettlebell, one dumbbell)

Get set for a grind! Don’t go too heavy on the swings today; you’ll want a manageable weight so that you can sustain the tempo and not get too worn down on the carries. Use your kettlebell for the swings and squats, supplement it with a dumbbell for the carries, and then enjoy the unweighted break on the sit ups.

We’ve got a long workout tomorrow and the day after, so check your intensity and don’t bite off more than you can chew.

Thank you Kirsten for the workout today!

standard: 16/12 kg KB, 35/20 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 28/20 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off

Skill
Tempo deadlift
6 sets of 3 reps
Full speed up
3 seconds at the rop
3 second descent
No time at the bottom (touch and go)

Prioritize technique on the deadlifts today, focusing on keep tension on the barbell at the bottom of the lift; there is a pause at the top and a slow descent, but no time spent on the floor. Keep your back engaged and your lats pulled in tight as you approach that turnaround on each rep. Feel free to increase load across the 6 rounds as long as your technique doesn’t suffer.

Workout of the Day
AMRAP in 16 minutes:
8 power snatches
8 burpee box jumps

Run 1,000 meters at the start of the workout, and again at the 8 minute mark. Pick up where you left off when you return from the second run.

This is the third workout this week that we’re doing with a rx barbell weight of 95/65; next week we’re going to see three workouts at 115/85, and three workouts at 135/95 the week after that. For today, use a barbell that lets you consistently hit sets of 4 with short breaks. The snatches should be very technically consistent. Hopefully the touch and go practice yesterday primed you to move well today and give you a sense of what weight to use. Settle into a steady and sustainable pace on the run and burpees!

standard: 65/45
rx: 95/65
sport: 95/65, squat snatches
metcon: 4×3:20 on, 0:40 off

Skill
Every 45 seconds for 8 rounds:
3 touch and go power snatches

Keep the weight relatively light today. We’re hitting these in the workout tomorrow, so this is a chance to practice smooth and efficient cycling technique, rather than to work up to a max. The 45 second interval will be tight!

Workout of the Day
4 rounds:
1:20 of calories
1:20 of single dumbbell push presses
1:20 of rest

At the beginning of each interval, including the rest, complete 20 double unders.

Select a jump rope volume and difficulty that you can always finish in 20 seconds or less. No need to alternate arms each rep on the push press, but do try to split the work evenly throughout the rounds. Go hard on your machine! Add up all of your calories and push presses at the end of the workout.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope doubles
metcon: 4×2:40 on, 1:20 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.

Workout of the Day
At 0:00, for time:
18-12-6
Thruster
Toe to bar

At 6:00, for time:
6-12-18
Toe to bar
Thruster

12 minute time cap

We’ve got two identical but mirrored mini-workouts today, each with a 6 minute cap. Note that the second half starts on toes to bar! If you run into the 6 minute cap on the first half, just keep chipping away at the full sequence until the 12 minute mark. Otherwise, you’ll be recording two separate times today.
Dont’ beat up your hands too much on the toes to bar; switch to a V-up or medicine ball sit up if needed.

standard: 65/45
rx: 95/65
sport: 95/65, never stopping for more than 10 seconds during each mini-wod
metcon: 4:00 on, 2:00 off, 4:00 on

Skill
4 rounds:
40 seconds to complete 15-20 double unders
40 seconds to complete one set of right arm hang KB snatches
40 seconds to complete 15-20 crossovers
40 seconds to complete one set of left arm hang KB snatches

After completing your work within the 40 second interval, rest for the remainder. Pick a jump rope volume that doesn’t take you more than 20 seconds. If you’re not sure what that number should be, you can always just work for 20 seconds. This is a good chance to play around with a heavier kettlebell than you’d normally use on the snatches; feel free to grab two so that you can start lighter and work your way up.

If you’re still new to the kettlebell, stick with a set of kettlebell swings!

Workout of the Day
AMRAP in 20 minutes:
400 meter run
One max set of push ups

Today’s workout is a variant of a classic benchmark with an unusual format. You score today will not be the number of rounds you get, but instead the total number of push ups accumulated across all of your rounds. Try to keep moving on each set of push ups; avoid pausing to rest in the plank for more than a second or two during your sets. Scale the push ups to a difficulty that lets you definitely get at least 10-15 every round, or the workout will just turn into 20 minutes of running.

standard, rx, and sport: as written
metcon: 3×6:00 on, 1:00 off