Month: September 2024

Skill
EMOM for 8 minutes:
One set of hanging knee raises, kipping pull ups, or bar muscle ups

We’re hitting this skill work one more time before Saturday’s partner competition. That does not necessarily mean that any of these movements will be in Saturday’s events, but the repetition of this skill work and the presence of these comments are strong indicators that something related to this might show up. Of course, nothing is certain.

Choose a skill that will challenge you, and get about 10-15 seconds of work in every minute. Scaling options for each of the three skills are below.

Hanging knee raise: V-up or kipping swing
Kipping pull ups: ring row or banded kipping pull up
Bar muscle up: Jumping BMU to a low bar (belly height), Jumping BMU to a high bar, or banded bar muscle ups

Workout of the Day
AMRAP in 10 minutes:
25 box jumps
25 back squats
100 drag rope single unders

Use a very light weight on the back squats; the goal is to be able to do all 25 reps in one or two sets. Make sure that you’re standing all the way up on both your squats and your box jumps! It’s easy to cheat on the range of motion there, but not only is it require for a full rep, it’s also a little micro-break for your legs. And they’ll need it!

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: 5×1:30 on, 0:30 off

Skill
Every 45 seconds for 8 rounds:
3 touch and go power cleans

We’re picking up the tempo on barbell cycling, so keep it light enough that you can stay on the clock. You also shouldn’t have to take any long pauses between your reps; the goal today is technique at speed.

Workout of the Day
4 rounds:
1 minute of thrusters
1 minute of toes to bar
1 minute of rowing
1 minute of rest

Focus on upright posture and a smooth catch at the front of your stroke on the rowing machine. The thruster should be on the heavier side, so challenge yourself on that weight today. Modify the toes to bar by reducing the target range of motion or dropping to medicine ball sit ups.

standard: 75/55, row
rx: 115/85, row
sport: 135/95, row
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
10-20-30-40-50… etc
Lunges (unweighted)
Hand release push ups
Lunges again (still unweighted)

After every round, complete a 100 meter farmer’s carry (one DB, one KB)

If you need to modify the difficulty of the hand release push ups, then set up either on your knees or on a soft box so that you can comfortably take your hands off the target at the bottom of each rep. Do your best to keep a tight core as you come off the ground to avoid snaking.

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

Workout of the Day
4 rounds for time:
10 strict pull ups
10 push jerks
400 meter run

25 minute time cap

Scale the strict pull ups by using a band or switching to ring rows; the goal is to make it hard enough that you aren’t able to hit every round unbroken, but easy enough that you can always finish the pull ups in under 2 minutes. The weight of the push jerks should be modified with a similar goal in mind.

standard: 95/65
rx: 135/95
sport: 135/95, strict chest to bar pull ups
metcon: 4×4:00 on, 1:00 off

Workout of the Day
AMRAP in 18 minutes:
200 meter run
20 sit ups
20 wall balls

Push yourself to keep something quicker than a recovery pace on the run; your legs will definitely be a little tired after the wall balls, but this is a good chance to avoid spacing out and slowing down on the runs. Choose a wall ball weight that lets you hit quick sets of 5-10 throughout.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 30/20 pound ball
metcon: 9×1:30 on, 0:30 off

Skill
Stretching, to be done after the workout:

15 minutes of your coach’s choice, or:

2 minute half saddle per leg
2 minute standing straddle
2 minute supine figure 4 per leg
2 minute butterfly
2 minute lunge stretch per leg

Skill
EMOM for 10 minutes:
2-4 lateral burpees
1 power snatch

The timing and format of this power snatch work is the same as Monday’s clean and jerk practice; scale the burpees so that you finish in under 15 seconds, and get right on the lift from there.

Workout of the Day
4 rounds:
1:20 kettlebell swings
1:20 ring dips
1:20 calories

We have slightly longer work intervals and no programmed rest interval in this circuit, so adjust your pace down just a little bit so that you can hold steady across all 4 rounds. Choose a swing weight that you can hang onto for sets of 5-10 throughout, and modify the dips with a band if needed.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×2:40 on, 1:20 off

Skill
4 sets of 10 deadlifts
Rest about 3 minutes between sets

This is the last day of this deadlift volume progression. Have a coach check your form, and make sure you’re comfortable tackling this much deadlifting in a single skill session. If you aren’t, then either drop the weight substantially or drop the total round count from 4 to 3.

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
AMRAP in 10 minutes:
15 box jump overs
15 toes to bar

Start the workout with a 1,000 meter run.

Scale the run distance so that it takes no more than 5 or 6 minutes; you should have almost half of the 10 minutes for the AMRAP portion of the workout. Modify the range of motion on the toes to bar so that you can consistently do sets of 3-5, and move quickly but precisely on your box jump overs.

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

Skill
Every 2 minutes for 7 rounds:
One large set of strict pull ups
One large set of push ups

Use a band or switch to ring rows to modify the pull up difficulty; you should be able to complete 5-8 reps every round. Scale the push ups with a similar rep range in mind. Record your pull up reps and push up reps separately.

Workout of the Day
AMRAP in 12 minutes:
8 front squats
8 overhead squats
30 drag rope single unders
30 drag rope double unders

Keep the barbell weight light enough that you can do the front squats unbroken throughout the workout, and the overhead squats in no more than two quick sets. Scale the jump rope so that you aren’t taking more than about a minute to a minute and a half to get through both the singles and doubles each round.

standard: 65/45
rx: 95/65
sport: 115/85, drag rope crossovers and drag rope double unders
metcon: 4×2:00 on,1:00 off

Skill
EMOM for 10 minutes:
2-4 lateral burpees
1 power clean and push jerk

Stick to a burpee count that you can finish in under 15 seconds; you should be quick transitioning onto the barbell, and should have it off the ground by the 20 second mark each round. Feel free to get heavy as long as you can keep that timing.

Workout of the Day
AMRAP in 7 minutes:
20/15 calories
15 step ups

Rest 2 minutes

AMRAP in 7 minutes:
20 alternating dumbbell power snatches
15 step ups

Record rounds and reps separately for the two AMRAPS. Use a dumbbell at which you can finish the 20 reps in about 2 sets every round. Push the pace on the calories!

standard: 20/12 inch box, 35/20 pound DB
rx and sport: 24/20 inch box, 50/35 pound DB
metcon: 7:00 on, 2:00 off, 7:00 on

Workout of the Day
4 rounds for time:
500 meter run
40 air squats
20 pull ups (strict, kipping, banded, or ring rows)

30 minute time cap

Focus on keeping a steady and sustainable pace across all three movements today. Keep the run under control, pause for a heartbeat at the top of every squat, and break up the pull ups early and often. This is fairly high volume on all three movements, so plan for a longer workout.

standard and rx: as written
sport: chest to bar pull ups
metcon: 4×5:00 on, 1:00 off