Month: November 2023

Skill
Deadlift
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
16 lateral burpees
8 clean and jerks
Max wall balls in the remainder of the 3 minutes

Your score today will be the total number of wall balls that you accumulate across all 4 rounds. Each 3 minute interval will begin with a buy-in of lateral burpees and clean and jerks; choose a volume and weight that lets you finish the buy-in with about a minute to spare for wall balls.

standard: 95/65 lb bar, 12/8 lb ball
rx: 135/95 lb bar, 20/14 lb ball
sport: 155/105 lb bar, 20/14 lb ball
metcon: 4×3:00 on, 1:00 off

Skill
8 rounds:
20 seconds of kipping swing or kipping pull up practice
20 seconds of kettlebell swings
20 seconds of rest

We’ll get a little kipping pull up practice mixed in with kettlebell conditioning for our skill work today. Focus on quality of movement on both the bar and the kettlebell; the goal here is technique work and light conditioning rather than max effort reps.

Below is a list of kipping pull up skills in roughly ascending order of difficulty for you to choose from:

Kipping swing
Banded kipping pull up
Kipping pull up
Butterfly pull up
Kipping pull up (chest to bar)
Butterfly pull up (chest to bar)

Workout of the Day
5 rounds:
1 minute of sandbag cleans
1 minute of calories
1 minute to complete 30 double unders

We’re only adding up the total sandbag cleans and calories today; the double unders are just there as a quick cash-out before resting for the remainder of that minute. Pick a jump rope volume and difficulty that gives you at least 30 seconds of rest each round.

standard: 70/45
rx: 100/70
sport: 150/100, drag rope
metcon: 5×2:00 on, 1:00 off

Skill
Strict Press
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
AMRAP in 14 minutes:
14 toes to bar
14 devil presses
14 single arm overhead lunges

Focus on the overhead lunge when selecting your dumbbell weight; you might be able to snatch/devil press something heavier, but you want to be sure that the single arm overhead position is one that you can maintain throughout the 14 minutes. If you don’t quite have the mobility, then drop it down to a goblet lunge. Scale the toes to bar by reducing the range of motion so that you’re able to finish the 14 reps in no more than 3 or 4 quick sets when fatigued. Dropping to a V-up or a medicine ball sit up is totally fine if you aren’t comfortable using the bar.

standard: 35/20
rx: 50/35
sport: 7 bar muscle ups instead of toes to bar
metcon: 7×1:30 on, 0:30 off

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

The hang clean pull should help prime you to hit a high and powerful lift-off position for the second rep off of the floor. Be patient on the power clean!

Workout of the Day
For time:
21-18-15-12-9-6-3
Push up
Hang power clean

15 minute time cap

Modify your barbell weight so that you can easily hit a set of 10 reps when you’re fresh. Choose a slightly easier scaling option than you might regularly select on the push ups so that you can keep a quick pace throughout the workout.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:20 on 0:40 off

Skill
Back Squat
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
4 rounds:
1:20 of box jumps
1:20 of strict pull ups
1:20 of calories

This workout has no built-in rest, so modify your pace and plan your own breaks as you would if it were an AMRAP (16 minutes total). Challenge yourself on the pull ups; it’s ok if you’re only doing one at a time by the end of the 1:20 interval each round.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, strict chest to bar pull ups)
metcon: 4×2:40 on, 1:20 off

Skill
4 rounds for time:
400 m run
21 kettlebell swings
12 strict presses

22 minute time cap

We’re getting a barbell overhead again today, but this time without the benefit of the legs. It’s ok if the strict presses take a few quick sets to complete. Try to push the pace on the run today!

standard: 65/45 lb bar, 16/12 kg KB
rx: 95/65 lb bar, 28/20 kg KB
sport: 115/85 lb bar, 32/24 kg KB
metcon: 3×6:00 on, 1:00 off

Skill
5 rounds, 3 minutes on, 1 minute off:
25 crossovers
25 sit ups
10 thrusters

Keep track of your rounds and reps for each 3 minute AMRAP, and then add them up at the end of the workout. Use a barbell weight that lets you finish 10 reps in one or two sets for the majority of the rounds. Scale the jump rope so that you’re finished with them in no more than about 45 seconds each round.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off

Gym Closed!
We are closed all day today, but back to regular hours tomorrow.

Workout of the Day
Open gym from 8-9 am today, and then just one class at 9 am!

Tomorrow (Friday) we’ll be closed all day, and then back to regular hours on Saturday.

Happy Thanksgiving!!

Workout of the Day:

AMRAP in 30 minutes, with a partner:
1,000 m run together
75 burpee box jumps total, one partner rests while the other works, switch whenever you want
500 m farmer’s carry together, one KB and one DB

We love a long holiday partner workout! The 1,000 meter run is left out of the garage doors, left onto second street, all the way down to Cantrill, and back. For the burpee box jumps, work through a total of 75 reps between you and your partner, switching whenever you’d like. No need to do the same number of burpee box jumps as your partner if they’re stronger on that movement than you are. For the farmer’s carry, you and your partner just need to get a kettlebell and a dumbbell all the way around the 500 meter run course. You could switch off carrying both implements, or each partner could stick with one the whole way around.

standard: 12″ box, 16/12 kg KB, 35/25 lb DB
rx: 20″ box, 24/16 kg KB, 50/35 lb DB
sport: 24″ box, 32/24 kg KB, 50/35 lb DB
metcon: 6×4:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
20 second L sit
20 second handstand hold
20 air squats

Rest as needed between efforts

Pick a hold difficulty for both the L sit and the handstands that you can sustain for a full 20 seconds each round. The L sit can be scaled by bending the knees and tucking the legs in slightly. The handstand hold can be a wall walk, a kick up against the wall, a freestanding hold, a box shoulder stand, or even a plank; just about any appropriately challenging static hold will work.

sport: 10 handstand push ups instead of a hold, 10 pistols instead of 20 air squats

Workout of the Day
AMRAP in 8 minutes:
15 deadlifts
10 push ups

Rest 4 minutes, then:

AMRAP in 8 minutes:
25/20 calories
10 push ups

Add up your rounds and add up your reps from the 2 AMRAPs at the end of the workout.

Use a relatively light deadlift weight today; note that the standard, rx, and sport weights are the same as Monday’s power clean. Consider sticking with whatever weight you used on Monday to reflect that similarity. Scale the push ups so that you can hit sets of at least 3 throughout the workout.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 8:00 on, 4:00 off, 8:00 on