Find your fittest self
Workout of the Day
3 rounds:
2 minutes of calories
2 minutes of sit ups
2 minutes to complete a 200 meter farmer’s carry (one DB and one KB)
2 minutes of rest
Record the sum of your sit ups and calories. Any time left over in the 2 minutes you have to complete the farmer’s carry is yours for rest. If the carry takes more than 2 minutes and bleeds into the rest interval, that’s ok.
standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 3×6:00 on, 2:00 off
Workout of the Day
4 rounds for time:
400 meter run
14 front squats
70 double unders
24 minute time cap
Pick a moderately challenging barbell weight for your front squats; you should be able to complete 14 reps in 2 or 3 solid sets. Scale the jump rope to a difficulty that never takes more than a minute and half to complete.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off
Skill
5 sets of 5 tempo back squat:
3 second descent
3 second hold
Fast up
3 seconds between reps
Target 50-60% of your max across all 5 sets
Keep the weight light enough that this never feels like a shakey or maximal effort.
Workout of the Day
AMRAP in 16 minutes:
4-8-12-16-20-24… etc
Power clean
Toes to bar
Run 200 meters before each round
Scale the power cleans so that you’re right on the edge between small touch and go sets and quick singles. This is a great workout to try for touch and go sets at a heavier weight than you might otherwise. Modify the range of motion on the toes to bar so that you’re able to consistently hit sets of 3-5 reps.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8×1:20 on, 0:40 off
Workout of the Day
AMRAP in 8 minutes:
4 thrusters
8 lateral burpees
This Thursday’s variant on the thruster/burpee couplet has you working at a heavier weight than the original baseline. If you did last week’s skill on Thursday you should hopefully have an idea of how heavy to go; scale it so that 4 unbroken reps with good form is barely possible for most of the 8 minutes.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:40 on, 0:40 off
Accessory Conditioning
6 rounds:
30 seconds of sit ups
30 seconds of rest
30 seconds of burpees to a target (just outside standing reach)
30 seconds of rest
30 seconds of calories
30 seconds of rest
Work at a conversational pace; you got your primary conditioning work in the first half today.
Skill
4 sets of 8 deadlifts
Rest about 3 minutes between sets
Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down.
Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
12 air squats
12 push presses
12 box jump overs
Start each 3 minute work interval on the air squats, and add up your rounds and your reps at the end of the workout. Grab a barbell with which you’re able to do the 12 push presses unbroken for most or all of the workout; you should be able to smoothly cycle between all 3 movements today.
standard: 55/45 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 4×3:00 on, 1:00 off
Skill
AMRAP in 8 minutes:
3 strict ring dips
10 second ring support hold
3 strict ring dips
20 second L-sit (floor)
Scale the ring dips with a band or with feet so that you can complete the whole set of dip-support-dip without dropping off the rings to rest. Be sure that you’re getting a good deep range of motion on the dips as well. Go for quality instead of quantity on this.
Workout of the Day
5 rounds:
90 seconds of calories
90 seconds of rest
Start every interval, including all the rest intervals, with 8 kettlebell swings.
Choose a kettlebell weight that lets you hit the 8 in an unbroken set, and push the pace on the machine. Record your total calories (don’t count the swings).
standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5×1:30 on, 1:30 off
Skill
Every 90 seconds for 8 rounds:
15 double unders
3 touch and go power cleans
Adjust the jump rope difficulty so that you can finish in about 10 seconds each round. Transition immediately onto the barbell and hang on for 3 touch and go reps. Keep the weight in a range that lets you hit everything unbroken with quick transitions.
Workout of the Day
AMRAP in 14 minutes:
14 alternating dumbbell power snatches
14 single arm overhead lunges
49 drag rope single unders
Use a dumbbell that you’re able to snatch for 14 unbroken reps when fresh. Switch arms whenever you’d like on the overhead lunges, but be sure to get a roughly equal amount on both sides. Modify the overhead lunges to front rack if the overhead position isn’t stable and productive for you.
standard: 35/20
rx and sport: 50/35
metcon: 7×1:30 on, 0:30 off
Workout of the Day
For time:
27-21-15-9
Toes to bar
Weighted box step over (single dumbbell)
Every 3 minutes, including at the start of the workout, run 200 meters
21 minute time cap
Scale the toes to bar to a difficulty that lets you complete quick sets of 3-5 reps while you’re fresh; you have 72 total reps of each movement to work through, so you don’t want either one to break down into a slog, especially with the regular 200 meter runs rolling around every 3 minutes. Hold the dumbbell any way you’d like on the box step overs, but avoid bracing it against the leg directly as you step.
standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 6×2:00 on, 1:00 off
Workout of the Day
AMRAP in 24 minutes:
500 meter run
21 overhead squats
12 strict pull ups
1 minute rest
Choose an overhead squat weight at which you’re able to complete 21 reps in 2 or 3 sets at most. Push the pace on both the pull ups and the runs; you have a minute of rest at the end of every round, so you can rely on that for a little bit of recovery.
standard: 75/55, back squat
rx: 75/55, overhead squat
sport: 95/65, overhead squat
metcon: 4×5:00 on, 1:00 off
Workout of the Day
AMRAP in 12 minutes:
8 hang power cleans
25 double unders
8 front rack lunges
25 double unders
Happy Birthday, Michela! We have a hand-picked selection of Michela’s favorites today, enjoy!
Use a weight on the hang power cleans and front rack lunges that makes it very challenging to maintain unbroken sets; it’s ok to have to drop the bar after 4 reps to rest before finishing the set. Scale the jump rope so that it takes no more than 45 seconds per round.
standard: 85/55
rx and sport: 115/85
metcon: 6×1:20 on, 0:40 off
Skill
Stretching, to be done after the workout:
2 min half saddle leaning back per leg
2 min standing straddle
1 min down dog
2 min lunge stretch per leg
2 min pigeon stretch per leg