Month: August 2024

Skill
EMOM for 10 minutes:
15 double unders
2 power cleans (singles, not touch-and-go)

Start each double under set right at the start of the minute, and focus on a fast transition to your barbell rather than max weight. Scale the jump rope to a volume and difficulty that takes no more than 15 seconds to complete.

Workout of the Day
AMRAP in 12 minutes:
15 alternating dumbbell hang power clean and push jerks
12 single arm dumbbell overhead lunges
9 kipping pull ups

Switch arms either every round or every 6 reps on the overhead lunges; as long as you get an equal amount of work on both sides, it doesn’t make a big difference. Scale the pull ups so that you can always finish in 3 quick sets. If you’re pushing the pace today, then go straight from the hang clean and jerks to the overhead lunges without setting the dumbbell down.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 4×2:30 on, 0:30 off

Workout of the Day
4 rounds for time:
500 meter run
21 box jump overs
12 push jerks

28 minute time cap

Grab a barbell weight that lets you finish each round of 12 push jerks in no more than 3 sets; the challenge in this workout should be in sustaining your pace across all 3 movements rather than getting hung up on one and grinding to a stop trying to finish it. Use the first 100 to 200 meters of the run to catch your breath, but then pick up the pace for the remainder if you can.

standard: 75/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 4×4:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one dumbbell and one kettlebell)
20 kettlebell deadlifts
200 meter run
20 alternating dumbbell power snatches

Use a dumbbell that you’re comfortable hanging onto for sets of 10 power snatches, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. Try to keep your feet moving quickly on the farmer’s carry so that you spend less time hanging onto the weights.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off

Skill
5 rounds:
1 minute of calories
15 seconds of rest
1 minute of plank or rest
15 seconds of rest

Hang out in a plank position during the minute opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking and shoot for a very aggressive pace on the machine. If you know what power output you typically maintain in a workout (cal/hr on the rower, watts on the assault bike), then shoot for a 50% higher output on each minute of work.

standard: plank
rx and sport: rest instead of plank, sprint the calories

Workout of the Day
1-2-3-4-5-6-7-8-9-10
Overhead squat
Before each round, complete 30 drag rope single unders

15 minute time cap

Scale the overhead squat to a front squat if you have difficulty pushing to an intense pace on the movement. If you have strong flexibility and a solid overhead position, consider bumping up to the sport weight today! Make sure that you’re standing all the way up on every squat, whichever variant and weight you’re tackling.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×2:40 on, 0:20 off

Skill
5 rounds:
15 seconds of thrusters
45 seconds of rest
15 seconds of lateral burpees
45 seconds of rest

Use a light enough weight on the thrusters that you can hang on to the bar for fast reps for the whole 15 seconds. Start at an aggressive pace on the lateral burpees, and finish the last 2 or 3 rounds at an all-out sprint pace if you can. The goal here is speed and consistency.

standard: 55/45
rx: 75/55
sport: 95/65

Workout of the Day
AMRAP in 14 minutes:
400 meter run
14 toes to bar

Scale the toes to bar by modifying the height so that you can always jump up for a set of at least 5 reps every time you get back from the run. If you need to modify to a floor movement, then complete 24 medicine ball sit ups each round. Push the pace on the run! You aren’t using your legs for anything else in the workout, so use them to run quickly.

standard, rx, and sport: as written
metcon: 7×1:30 on, 0:30 off

Skill
3 sets of 7 deadlifts
Rest 2-3 minutes between sets

Target 60-65% of your max deadlift, or the same weight as last Wednesday’s 4×6 if you did it.

Hanging on for one rep more than the 4×6 from last week shouldn’t be too challenging. Don’t be tempted to bump the weight up; there’s more to come.

Workout of the Day
5 rounds:
45 seconds of step ups
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 seconds of hang power cleans
15 seconds of rest

Grab a barbell that lets you hit two or three quick sets of 5-10 reps in each 45 second interval. Scale the ring dips with a band or with feet on the floor so that you can maintain sets of about 3 across the workout. Fill the whole 45 seconds of step ups with work.

standard: 20/12 inch box, 95/65 pound bar
rx: 24/20 inch box, 115/85 pound bar
sport: 24/20 inch box: 135/95 pound bar
metcon: 15x 0:45 on, 0:15 off

Skill
6 rounds:
5 strict, banded, or weighted pull ups
10 easy ring rows
Rest 1-2 minutes between rounds

Scale the pull ups (easier or harder) so that you can just barely complete all 5 reps in one unbroken set every round. As soon as you finish your pull up set, hop on a pair of rings for 10 rows before resting. Feel free to increase or decrease the difficulty of the pull ups from set to set.

Workout of the Day
3 rounds:
1:20 shoulder to overhead
1:20 calories
1:20 rest

Round 1: Strict press
Round 2: Push press
Round 3: Push jerk

You’ll be progressing from the strict press in round one, to the push press in round two, to the push jerk in round three; choose a weight that’s manageable for quick sets of 5-10 on the strict press when you’re fresh. The push press and push jerk are stronger movements, so you’ll be fine with whatever you select if it’s appropriate on the strict press.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×2:40 on, 1:20 off

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

We’re practicing barbell cycling on power snatches today; focus on moving smoothly through all three reps right at the beep rather than waiting, resting, and pausing to get more weight. It’s ok to get heavy with it, as long as you don’t lag behind the clock or lose your cadence.

Workout of the Day
For time:
21-15-9 Devil press
Before each round, complete 21 box jump overs

15 minute time cap

standard: 35/20 pound DB, 20/12 inch box
rx: 50/35 pound DB, 24/20 inch box
sport: same as rx, but 30 BJO buy-in each round
metcon: 6×1:40 on, 0:20 off

Workout of the Day
AMRAP in 24 minutes, with a partner:
400 meter run together
Partner one completes 16 swings and 16/12 cals while Partner two rests
Partner two completes 16 swings and 16/12 cals while Partner one rests

Use a kettlebell that you can hang onto for 16 swings if you absolutely have to when you’re fresh. It’s ok if you break it up in the workout, but it shouldn’t take more than two quick sets. Both partners have to be back in the gym before partner one starts their swings and calories.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 6×3:00 on, 1:00 off

Workout of the Day
Every 10 minutes for 3 rounds:
18 front squats
1,000 meter run

Pick a challenging but sustainable weight on the front squats; it should be heavy enough that you can’t do the 18 reps unbroken, but light enough that it doesn’t take more than 3 fast sets. Push for a quick pace on the run, especially on the second half of each. Record all 3 times.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×7:00 on, 3:00 off