Month: July 2024

Workout of the Day
AMRAP in 8 minutes:
10 thrusters
10 lateral burpees

Today you’ll be doing a short and intense workout first, followed by longer conditioning work at a submaximal effort. Scale your thrusters so that they never take more than two sets to complete, and do your best to keep a strong pace throughout the workout.

Rest and transition for about 5-10 minutes before starting the Accessory Conditioning work below. Your coach will call for your score from this workout to record on the whiteboard, rather than the Accessory Conditioning.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 8×0:45 on, 0:15 off

Accessory Conditioning
6 rounds:
30 seconds of step ups
30 seconds of rest
30 seconds of burpees
30 seconds of rest
30 seconds of light wall balls
30 seconds of rest

Move through these stations at a smooth and relaxed pace; keep your breathing under control and use a wall ball weight 2-4 pounds under what you’d typically grab. Although this will be a much easier effort than the main workout, you should still be focused on excellent movement quality and filling each 30 second interval with work.

Skill
4 sets of 6 deadlifts
Target 60-65% of your max
Rest 2-3 minutes between sets

Nice and simple start to a volume progression today; hold 60-65% across all 4 sets rather than increasing weight.

Workout of the Day
5 rounds:
90 seconds of box jumps
90 seconds of calories

Start each 90 second interval with 30 double unders.

Choose a jump rope volume and difficulty that you can always finish in 30 seconds or less. Settle into a steady pace that you can sustain across the whole 15 minute workout. Record the sum of your box jumps and calories.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, drag rope double unders
metcon: 10×1:00 on, 0:30 off

Skill
8 minutes of:
5 strict ring dips
10 second ring support hold
20 second L-sit

Move straight from the last strict dip into the 10 second support hold, but take your time transitioning into and out of your L-sit. Go for quality on all three movements rather than total round count. Scale the dips with a band or with feet on the ground so that you can hit the 5 reps plus 10 second support unbroken for most of the 8 minutes.

Workout of the Day
5 rounds for time:
8 kipping pull ups
12 hang power snatches
200 meter run

15 minute time cap

This workout is a repeat with a twist from two weeks ago. Stick with a light and manageable barbell weight so that you can always hit the 12 reps in one or two sets. Scale the pull ups so that they never take more than 3 or 4 quick sets to finish.

standard: 55/45
rx: 75/55
sport: 75/55, chest to bar pull ups
metcon: 3×3:30 on, 0:30 off

Skill
EMOM for 10 minutes:
3 touch and go power cleans

Practice hanging onto the barbell from one rep to the next so that you can smoothly cycle through all 3 power cleans. Start each set right at the minute, and try not to spend too much time resting in the front rack between lifts; this drill is about cadence and control, not max weight.

Workout of the Day
AMRAP in 10 minutes:
20 sit ups
10 overhead lunges

At the start of the workout, run 1,000 meters.

Pick a barbell weight that’s challenging for you to keep overhead for all 10 reps; it should be possible, but a stretch. Push the pace on the 1,000 meter buy-in run so that you have plenty of time to work through the AMRAP.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:30 on, 0:30 off

Workout of the Day
AMRAP in 30 minutes:
10 burpees
200 meter farmer’s carry (one kettlebell and one dumbbell)
10 burpees
20 push ups
Rest 2 minutes

Grab a kettlebell and dumbbell that are within 5-10 pounds of each other for the farmer’s carry. Scale the push ups so that you’re able to do small quick sets for the majority of the workout. Be sure you take the full 2 minutes of rest before starting back up on the next round; take a look at the clock when you finish your push ups and add 2 minutes on your own.

standard: 16/12 kg kb, 35/20 lb db
rx and sport: 24/16 kg kb, 50/35 lb db
metcon: 3×8:00 on, 2:00 off

Workout of the Day
Just one class today at 8:30 am!
If you’re competing in the lifting meet, make sure you’re at the gym by 9:30 am.

AMRAP in 20 minutes:
10 front squats
8 push jerks
60 drag rope single unders

Every 5 minutes, including at the start of the workout, run 500 meters.

Use a barbell weight at which you can finish the 10 front squats in two sets, and then the 8 push jerks in two sets, without too much rest. Try to keep your run pace quick enough on the 500’s that you have plenty of time to work on the AMRAP when you get back in. Pick up where you left off on the AMRAP whenever you return from the run.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 4×4:00 on, 1:00 off

Skill
5 rounds:
One unbroken set of kipping pull ups
1 minute rest
One unbroken set of toes to bar
1 minute rest

Refer back to Friday, June 21st, and use the same scaling options that you did that day. Push to get a few more reps per set on each movement. If you didn’t do this back in June, then scale both movements so that you can get at least 5 reps per set per movement, on average, across all 5 rounds. Use a band to scale the pull ups, and scale the toes to bar by reducing the target range of motion. Try to be strict about holding yourself to one minute of rest between your sets!

Workout of the Day
3 rounds for time:
20 kettlebell swings
20 goblet lunges
400 meter run

18 minute time cap

Pick a kettlebell that you’re comfortable swinging and hanging onto for large lunge sets. You shouldn’t have to rest for more than a few breaths between sets on both movements. Treat the first 200 meters of the run as recovery if needed, but try to pick it up on the way back to the gym every round. If you’re looking for a challenge, go unbroken on the swings, rest briefly, go unbroken on the lunges, and then immediately hit the run at a strong pace.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Clean and Jerk

Then

8 minutes to work up to a max clean and jerk

Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to note down your weights so that you have a sense of what to target.

Workout of the Day
6 rounds:
40 seconds of hand release push ups
40 seconds of calories
40 secondss of rest

Scale the push ups by dropping to your knees or going to and elevated target if needed, but set yourself up so that you can still practice the hand release technique. Push the pace on the machine each round, and try to sustain your push up numbers throughout the workout.

standard, rx, and sport: as written
metcon: 6×2:20 on, 0:40 off

Skill
8 minute double under ladder
5-10-15-20-25… etc double unders
Rest as needed between unbroken sets.

It’s time to re-test the double unders with the same ladder progression that we did at the start of the jump rope work (Wednesday, June 19th). Pick a skill difficulty below and work your way up in set sizes; if you completed the ladder last month on the 19th, try to push for a harder jump rope skill or a higher final number than you did last time.

Single unders: 10-20-30-40-50-60…
Fast single unders: 10-20-30-40-50-60…
Alternating fast and slow single unders every 5 reps: 10-20-30-40-50-60
Single unders with a double every fifth jump: 5-10-15-20-25-30…
5 single unders, 5 double unders: 10-20-30-40-50-60…
Double unders: 5-10-15-20-25-30
Double unders (large sets): 20-40-60-80-100-120…

Workout of the Day
AMRAP in 12 minutes:
10 deadlifts
20 sit ups
At the start of each minute, complete 10 air squats

Focus on range of motion and good technique today; all three movements are ones that are easy to accidentally shorten the range of motion on, so stay dilligent and consistent with completing each rep. Sit tall on your sit ups, and hit a fully upright and extended position on the deadlifts and squats. Pick up where you left off on the AMRAP after you finish the air squats each minute.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:30 on, 0:30 off

Skill
EMOM for 4 minutes:
Squat snatch

Then

8 minutes to work up to a max squat snatch

Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to note down your weights so that you have a sense of what to target.

Workout of the Day
One round through:
3 minutes of rowing for calories
3 minutes of clean and jerks
3 minutes of assault bike (not C2 bike) for calories
3 minutes of lateral burpees
Rest 1 minute between each 3 minute interval

Grab a barbell with which you’re able to hit steady singles without too much rest for the whole 3 minutes. Do your best to spread you effort evenly across all 3 movements; don’t let yourself slow down or take too much rest on anything, and avoid pushing into a sprint until the last minute (or less) on the burpees. Add up all of your reps and calories.

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