Month: July 2024

Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds.

This is our last day on this progression, so push that extra little bit to bump the weight up on your squats.

Workout of the Day
AMRAP in 10 minutes:
21 box jump overs
12 toes to bar

Scale the target height on your toes to bar so that you can consistently hit sets of 3 throughout the workout. Settle into a steady pace on the box jump overs, and keep your footwork safe and consistent. If you’re pushing for a high round count, then hang on for large sets of toes to bar and keep your transitions between movements fast and fluid.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 5×1:40 on, 0:20 off

Workout of the Day
8 rounds:
1 minute of calories
1 minute of rest
2 minutes to run 200 meters

Scale the run distance so that you have about a minute to rest after completing it in the 2 minutes allotted; this workout is structured so that the calories on the machine are the main push, while the run is an active recovery between efforts. If you need an easier day, then slow your pace on the machines. If you’re up for a challenge, then take an aggressive pace on the machines and hang on to it across all 8 rounds.

standard, rx, and sport: as written
metcon: 16×1:00 on, 1:00 off

Workout of the Day
For time:
1,000 meter run
25 push jerks
50 lateral burpees
25 push jerks
1,000 meter run

30 minute time cap

Use a barbell weight that lets you maintain quick sets of at least 5 reps throughout the push jerks. Be cautious of hitting large and fast sets on the push jerks right away; though the movement can be cycled quickly and efficiently, it will likely exhaust you before the halfway mark if you’re too aggressive with your pace. This is a long workout, so settle into a steady and sustainable pace.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×6:00 on, 2:00 off

Skill
Every 45 seconds for 8 rounds:
One set of kipping pull ups

Shoot for about 3-8 reps of the kipping pull up every round. If you’re new to the movement, a good starting point is to alternate between a set of 5-10 kipping swings in one round and a set of banded strict pull ups or ring rows in the other. If you’re comfortbale with that drill sequence, then hop on a thick band and try assisted kipping pull ups; they can feel awkward at first, but the band is a great tool to get comfortable with.

Workout of the Day
AMRAP in 18 minutes:
3-6-9-12-15-18… etc
Hang power clean

After every round, complete 20 sit ups and 60 drag rope single unders.

Choose a barbell weight that you can hang on to for sets of about 5 throughout the workout. You shouldn’t grind to a halt on the hang cleans, but you also shouldn’t be able to easily hit unbroken rounds after the first few. Settle into a steady pace on the sit ups and drag rope single unders.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 3×4:00 on, 2:00 off

Skill
EMOM for 10 minutes:
Squat clean plus split jerk

Work up to a heavy single or one rep max clean and jerk, but do your best to stay on the clock; next week you’ll have a chance to lift with less of a time pressure on the tempo.

Workout of the Day
5 rounds:
1 minute of strict ring dips
1 minute of thrusters
1 minute of rest

In large classes where there are groups of 3, one person will start on each station (including the rest) and rotate through the workout from there.

Scale the ring dips by using a band or keeping one foot on the floor; the goal is to be able to maintain sets of 3 or 4 across each of the working minutes. Use a thruster weight that lets you get 5-10 reps at a time for 2-3 sets within the minute, and push for larger and more uncomfortable sets than you otherwise might.

standard: 65/55
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

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

We’re alternating between single under and double under practice today; the single unders are there to give you a reset and force you to work at more than one speed. If you can go for twenty seconds of unbroken double unders across all 5 rounds, work on increasing the speed of your reps.

This is a repeat of the skill work three weeks ago, so try to bump up the difficulty of the double under drill you select by one or two notches. Next week we’ll be re-testing max double unders in an 8 minute ladder.

If you don’t yet have double unders, then pick a skill from the list below (roughly ascending order of difficulty). Choose a skill that lets you succeed on most of the sets you start.

Single unders
Fast single unders
Alternating fast and slow single unders every 5 reps
Single unders with a double every fifth jump
5 single unders, 5 double unders
Double unders
Double unders (large sets)

Workout of the Day
3 rounds:
2 minute of step ups
1 minute of rest
2 minutes of calories
1 minute of rest

Gear up for long efforts on both the step ups and the machine. You’ll have to dial your pace back just a little bit on both movements so that you don’t gas out and grind to a halt. Record the sum of all of your step ups and all of your calories.

standard: 20/12 inch box
rx: 24/20 inch box
sport: 24/20 inch box, holding a 20/14 pound med ball
metcon: 6×2:00 on, 1:00 off

Skill
EMOM for 4 minutes:
2 squat snatches
EMOM for 6 minutes:
1 squat snatch

Hit two lifts in each of the first 4 minutes, then drop down to 1 per minute for the last 6. Feel free to work up to a heavy single or one rep max if you’re up for it.

Workout of the Day
5 rounds for time:
8 toes to bar
12 power snatches
200 meter run

15 minute time cap

You should be using a light enough weight on the power snatches that doing 12 reps unbroken in one or two of the rounds isn’t out of the question. Scale the toes to bar so that you don’t need to spend more than about 30 seconds there each round, knocking out the 8 reps in 2 or 3 quick sets at most. Push the pace on the run, and try to keep your transitions smooth and fast throughout all 5 rounds.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×1:30 on, 0:30 off

Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds.

We’ll be doing one more day of this progression next Monday.

Workout of the Day
AMRAP in 9 minutes:
3-6-9-12-15-18… etc
Burpee box jumps
After each round, complete 15 kettlebell swings

Choose a manageable weight on the kettlebell swings; you should be able to do all 15 reps in no more than 2 or 3 quick sets throughout the workout. If you’re stronger on the movement, shoot for unbroken. Hit the burpee box jumps at an aggressive pace if you’re looking to challenge yourself.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 3×2:30 on, 0:30 off

Workout of the Day
AMRAP in 30 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
30 single arm dumbbell push presses (15 per side, switch every 5-15 reps)
40 sit ups
500 meter run

Pick a dumbbell weight that you’re comfortable push pressing for sets of 5-10 in a row per arm, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. Settle into a steady pace and prepare for a long workout.

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
5 rounds for time:
10 deadlifts
200 meter run
25 wall balls
1 minute rest

25 minute cap

Call time as soon as you finish your 25th wall ball in the last round. Make sure you rest exactly (or at least) one minute each round; starting the next round before the minute is up wouldn’t be rx.

Scale the deadlift to a weight that lets you hit 10 in 2 or 3 quick sets at most. Keep a steady pace on the run, and then do your best to hang on to aggressive sets on the wall balls, taking advantage of the fact that you have the 1 minute rest immediately after them.

standard: 135/95 pound bar, 12/8 pound ball
rx: 185/135 pound bar, 20/14 pound ball
sport: same as rx, but 6 rounds for time instead of 5
metcon: 5×3:00 on, 1:00 off