Find your fittest self
Workout of the Day
5 rounds, 2:30 on, 1:30 off:
8 deadlifts
200 meter run
Max power cleans in remaining time
Use a barbell weight that feels very manageable on the deadlifts, but quite challenging on the power cleans. You should only be able to do one clean at a time, though it shouldn’t be so heavy that your form starts to suffer. Run fast!
standard: 105/75
rx: 155/105
sport: 185/135
metcon: 5×2:30 on, 1:30 off
Skill
6 sets of 3 front squats
Immediately after each set, complete a large set of push ups
Target about 70% of your max front squat for this skill work. Focus on an upright torso the whole way through each lift, and transition quickly from the squats to the push ups once you’ve racked the barbell.
Workout of the Day
6 rounds:
45 seconds of strict toes to bar
15 seconds of rest
45 seconds of calories
15 seconds of rest
Scale the toes to bar by reducing the target range of motion to something that you can hit for sets of three at the start of each minute. It’s ok if the set sizes drop after that. Do your best to avoid a wind-up swing of any kind.
standard, rx, and sport: as written
metcon: 12×0:45 on, 0:15 off
Skill
Every 90 seconds for 8 rounds:
8/6 calories
2 power clean and push jerks, no pause in the front rack, quick singles
Practice quickly cycling your barbell out of the catch on the power clean and into the push jerk. Try to get right onto your barbell after the 8/6 calorie buy-in each round.
Workout of the Day
5 rounds for time:
200 meter run
15 kettlebell swings
10 goblet lunges
15 minute time cap
Push the pace on the run, and try to be a bit ambitious with your set sizes on the swings and lunges; the reps per round are short, and you might be able to go unbroken!
standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5:00 on, 1:00 off, 5:00 on
Skill
3 sets of 10 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. We’ve come a long way in the volume on this lift, so please be sure that you’re still able to maintain safe and solid form across all of the sets. If you’re at all unsure, as your coach to take a look.
Next week will be the last of this progression!
Workout of the Day
AMRAP in 10 minutes:
30 crossovers
8 hang power cleans
8 lateral burpees
Scale your hang power clean weight to one at which you’re able to finish 8 reps in two sets for most of the workout. Modify the volume and difficulty of the jump rope so that it takes less than 45 seconds.
standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:20 on, 0:40 off
Skill
EMOM for 8 minutes:
One set of hanging knee raises, kipping pull ups, or bar muscle ups
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
For time:
21-15-9
Strict press
Box jump
400 meter run before each round
15 minute time cap
Make sure you’re able to always hit a set of 5 at the strict press weight that you choose for this workout. If you go a little too heavy, you might end up running into a wall on that movement.
standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 20/12 inch box
metcon: 6×1:30 on, 0:30 off
Skill
Every 90 seconds for 8 rounds:
8/6 calories
2 power snatches, dropping from the top
Practice dropping from overhead and quickly resetting for your next rep on the power snatches. Try to get right onto your barbell after the 8/6 calorie buy-in each round.
Workout of the Day
4 rounds:
1 minute of wall balls
1 minute of medicine ball sit ups
1 minute of calories
1 minute of rest
Try to open each minute of wall balls with a very large set; you might surprise yourself with how many reps in a row you can get. Keep a steady pace on the medicine ball sit ups, and then try to push the pace just a little bit on the machines each round.
standard: 12/8
rx: 20/14
sport: 30/20
metcon: 4×3:00 on, 1:00 off
Workout of the Day
AMRAP in 24 minutes:
400 meter run
80 drag rope single unders
40 Russian twists (one plate tap is one rep)
20 devil presses
Use a light enough plate that you can keep a quick lateral movement on your Russian twists. Pick a dumbbell weight that you’re comfortable snatching, and do your best to hang on to a steady cadence throughout the devil presses.
standard: 10/5 pound plate, 35/20 pound DB
rx: 15/10 pound plate, 50/35 pound DB
sport: 25/15 pound plate, 50/35 pound DB, 40 drag rope double unders
metcon: 6×4:00 on, 1:00 off
Workout of the Day
3 rounds for time, with a partner:
60/50/40 calories (MM/MF/FF)
30 power cleans
20 ring rows, pull ups, or bar muscle ups
One partner working at a time, splitting the reps however you’d like.
25 minute time cap
Grab a barbell that you can consistently hit quick singles on across all three rounds. Choose a gymnastics movement that’s a challenge, but that also doesn’t grind you to a halt; you want to be able to keep chipping away at reps with your partner.
standard: 95/65, ring rows
rx: 135/95, pull ups
sport: 135/95, bar muscle ups
metcon: 5×2:30 on, 0:30 off
Skill
EMOM for 5 minutes:
Clean and jerk, working up in weight
Then
5 minutes to work up to a heavy single, off the EMOM interval
Start at a moderate weight and work your way up each minute for the first 5 minutes of the skill. In the last 5 minutes you don’t have to keep lifting on the minute timer, and can slow things down a little bit. If you’re newer to the movement, you may want to stay on the minute timer and get a little more volume of technique work in.
Workout of the Day
3 rounds for time:
400 meter run
21 alternating dumbbell power snatches
12 toes to bar
16 minute time cap
Scale the toes to bar to a difficulty that lets you maintain quick sets of at least 3. Choose a dumbbell weight that you can hang on to for sets of 8-10 throughout the workout. This is meant to be a fast and low-load workout, so keep things manageable and push the pace!
standard: 35/20
rx and sport: 50/35
metcon: 5×2:00 on, 0:30 off
Workout of the Day
AMRAP in 8 minutes:
10 thrusters
10 lateral burpees
This is the last thruster/burpee test in the progression! This is a repeat of the first thing we did back on Thursday, August 1st. Check your notes if you were here that day, and see if the last month of thrusters and burpees helps you get a couple more rounds.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×1:45 on, 0:15 off
Skill
Stretching, to be done after the workout of the day.
Either 15 minutes of coach’s choice, or:
2 minute pigeon stretch per side
2 minute puppy dog
2 minute lunge stretch per side
2 minute standing straddle
1 minute down dog