Month: October 2024

Skill
8 rounds, 20 seconds on, 40 seconds off;
1 kipping swing, 1 hanging knee raise
OR
1 kipping pull up, 1 toe to bar
OR
2 toes to bar, 1 bar muscle up

Today we’re practicing smoothly transitioning back and forth between two kipping bar movements within the same set. Limit your practice each round to a volume and difficulty that lets you stay consistent and controlled without over-stressing your hands or shoulders.

Workout of the Day
4 rounds:
1:20 row calories
1:20 back squats (bar taken from the floor)
1:20 rest

Focus on efficient row technique and smart pacing so that your legs aren’t totally destroyed for your back squats. Power clean the bar from the floor and push press it to behind your neck for each back squat set. For the safety of those around you, make sure you bring the barbell down in front of you after each set instead of dropping it behind. Save enough energy to do that each set. Add up all of your calories and back squats at the end of the workout.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:40 on, 1:20 off

Skill
EMOM for 10 minutes:
Hang squat snatch
Squat snatch

Focus on speed under the bar and staying within a technically solid range of motion on both lifts. Make sure that your speed under the bar does not result in a compromised extension on the way up.

Workout of the Day
AMRAP in 12 minutes:
20 alternating dumbbell power snatches
20 box jumps

This will be very simple and very nasty. Keep moving as best you can, and stay safe and accurate on your box jumps.

standard: 35/20 pound dumbbell, 20/12 inch box
rx and sport: 50/35 pound dumbbell, 24/20 inch box
metcon: 6×1:40 on, 0:20 off

Skill
5 rounds:
20 seconds of kettlebell swings
10 seconds of rest
20 seconds of crossovers
10 seconds of rest

Challenge yourself on the kettlebel swing weight, and don’t worry about filling the whole interval with work if you need to stop a bit early from the load. In the jump rope interval, practice crossovers or a jump rope skill assigned to you by your coach.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg

Workout of the Day
3 rounds for time:
12 strict presses
21 sit ups
400 meter run

15 minute time cap

Use a barbell that lets you finish the 12 strict presses in no more than 3 quick sets each round, and focus on keeping a neutral core throughout each lift. Neither the strict press nor the sit ups will be very cardiovascularly taxing, so really push the pace on the run!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×3:00 on, 1:00 off

Skill
7 rounds, with about a minute of rest between:
4-8 ring dips (strict)
10-20 second ring support hold
10-20 second L-sit on the floor

Use a band or your feet on the ground to scale the dips so that you stay roughly within the rep guidelines. Stay on top of the rings after your last dip, then transition quickly to the floor for your L-sit. Tuck your legs on the L-sit if you need to so that you stay within the time guidelines.

Workout of the Day
For time:
40-30-20-10
Double under
Wall ball

15 minute time cap

Folks that are strong on both of these movements should be shooting for unbroken or close to it. If you struggle with them, then set yourself a goal of completing small sets (5-10 at a time) to chip away at each round. Scale the jump rope so that you can finish the round of 40 in about a minute or less.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, rep scheme of 50-40-30-20-10
metcon: 5×1:30 on, 0:30 off

Skill
Front Squat:
5 sets of 2 tempo plus 3 regular
Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

Increase 5-10 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets.

This is the last day of this progression; push to a heavy weight, but make sure you can stay true to the tempo with solid technique across the set.

Workout of the Day
4 rounds:
1 minute of hang power cleans
1 minute of pull ups (strict or kipping)
1 minute of calories
1 minute of rest

Grab a barbell with which you can sustain sets of 5-10 on the hang power cleans with a short break in between. Shoot for 2-3 sets per minute. Scale the pull ups by using a band or switching the ring rows; the target is sets of at least 3-5 on average. Push the pace on the machine in the last minute.

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

Workout of the Day
For time:
30 devil presses
1 mile run
30 devil presses

25 minute time cap

Do your best to stick to the full volume on this workout, and let yourself hit the time cap if it comes to that. Settle into a steady and sustainable pace and adjust if you need to so that you don’t hit a wall.

standard: 35/20
rx and sport: 50/35
metcon: 3×5:00 on, 1:00 off

Workout of the Day
Every 5 minutes for 5 rounds:
200 meter farmer’s carry (one KB, one DB)
15 power snatches

Record the slowest of your 5 times. Pick a light weight on your power snatches; you should be able to complete the 15 reps in 2 or 3 fast sets of touch and go. Try to keep a fast pace on the carry so that you spend less time holding your weights. Rest in the remainder of each interval after you finish your power snatches.

standard: 45/35 pound bar, 16/12 kg KB, 35/20 lb DB
rx: 75/55 pound bar, 24/16 kg KB, 50/35 lb DB
sport: same as rx, unbroken carry and snatches every round
metcon: 5×3:00 on, 2:00 off

Skill
EMOM for 10 minutes:
30 seconds of handstand practice
30 seconds of rest

Do your best to stick to the clock so that you have a bit more structure and tempo built into your handstand practice today. Below is a list of skills you can focus on in roughly ascending order of difficulty.

Pike box hold
Wall walk
Box shoulder stand
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Freestanding handstand walk
Freestanding handstand hold

Workout of the Day
3 rounds:
2 minutes of rowing
2 minutes of burpee box jump overs
2 minute to run 200 meters (rest in the remainder)

The working duration on our rowing intervals has been steadily growing over the last few weeks. Hopefully by this point you have a sense for what an appropriate and sustainable pace is in this sort of context. Do your best to spread your effort evenly across the whole work duration rather than pushing for big spikes in power output and then slowing down after.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 3×4:00 on, 2:00 off

Skill
EMOM for 10 minutes:
Hang squat clean
Squat clean

Practice a fast drop underneath the barbell on both reps in this complex. Be sure not to sacrifice full extension on your pull in either movement to achieve that speed, though; the first rep starting at the hang should make it easier to stand tall, feel your full height, and then hit that height on your pull in the hang clean. Keep that same degree of extension on the second rep when you take it off the floor.

Workout of the Day
AMRAP in 8 minutes:
4 power cleans
16 step ups

Shoot for a very heavy weight on your power cleans; singles throughout the workout are expected. Transition as quick as you can between movements, and try to keep a steady pace on your step ups. Be sure you’re standing all the way up at the top of each rep so that you don’t short the range of motion.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×1:40 on, 0:20 off

Skill
7 rounds, 40 seconds on, 40 seconds off:
10 alternating dumbbell power cleans,
Then max double unders in remaining work time

Scale the power cleans so that you can complete them in one unbroken set every round. Choose a jump rope difficulty that’s quite tough, but lets you get some good successful sets and reps. Record your total double unders completed.

Workout of the Day
AMRAP in 10 minutes:
16 overhead lunges
12 toes to bar

Scale the overhead lunges to a weight at which you can finish the 16 reps in no more than 3 quick sets each round. The toes to bar should be modified so that you’re done in 3 or 4 sets per round. If the overhead lunge position doesn’t work for your shoulder mobility, then drop it down to the front rack.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off