Month: October 2024

Skill
5 rounds:
30 seconds of strict pull ups
30 seconds of rest
30 seconds of hand release push ups
30 seconds of rest

Challenge yourself on both the pull ups and the push ups today; the constrained time that you’re working in means that even if you choose a very tough difficulty you’ll still be rescued by the clock every round. As long as you’re getting at least a couple of reps of each movement in each 30 second interval, you’re good to go.

Workout of the Day
4 rounds for time:
8 deadlifts
400 meter run

14 minute time cap

Pick a heavier weight on the barbell for this workout. It should be tough enough that even though the rep count is small each round, it isn’t gauranteed that you can go unbroken. Despite the deadlift being heavy, the runs will take up the majority of your time, so move fast!

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 4×2:00 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 5-15 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets.

We have one more week of this progression.

Workout of the Day
4 rounds:
1:20 of thrusters
1:20 of calories

At the start of every interval, complete 30 drag rope single unders.

Choose a lighter thruster weight today; you should be able to get right on the barbell after each jump rope buy-in and hang on to sets of 8-12 throughout the workout. Keep in mind that there’s no programmed rest interval, so pace this one accordingly. If you’re keeping track, add up all of your thrusters and calories for one large total at the end of the workout.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 4×1:20 on, 1:20 off

Workout of the Day
AMRAP in 20 minutes:
500 meter run
90 second plank hold
30 box jumps

Settle into a steady pace on this workout, and feel free to break up the plank into smaller chunks if needed. Tackling the plank in manageable 30 second intervals is a great way to work through it; just be sure that you’ve completed a cumulative total of 90 seconds in the position before you move onto your box jumps each round.

standard: 20/12
rx and sport: 24/20
metcon: 4×4:00 on, 1:00 off

Workout of the Day
5 rounds, each for time:
8 back squats
200 meter run

Rest 2-4 minutes between rounds

You’ll be working out of a rack on the backsquats today, pushing through one quick but tough set before taking off on a fast 200 meter run. Use a barbell weight that lets you hit the 8 reps unbroken every time, with no more than a breath or two between each rep. Record the fastest and the slowest round.

This workout is a repeat from Saturday, June 8th; check back to see if you can improve on your weight and/or times!

standard: 115/85
rx: 155/105
sport: 185/155
metcon: 5×2:00 on, 2:00 off

Workout of the Day
4 rounds:
90 seconds of rowing for calories
90 seconds of clean and jerks
90 seconds of rest

We have some slightly longer intervals on the rower today, so try to settle into a steady and sustainable rhythm. For your clean and jerks, scale the weight to something that has you doing consistent singles with a few seconds of rest between them throughout the 4 rounds. In large classes with 3 people per rower, one partner will start on each station (including the rest) and rotate through in order.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:30 off

Skill
Stretching, to be done after the workout:

15 minutes of your coach’s choice, or:

2 minute pigeon per leg
2 minute half saddle per leg (leaning back)
2 minute standing straddle
1 minute twisted cross per arm
2 minute puppy dog

Skill
EMOM for 10 minutes:
Hang power snatch
Power snatch
Overhead squat

Start each set with a deadlift before winding up and following through on the hang power snatch. Feel free to drop the barbell from overhead, and then try to keep the same explosive speed and positioning on the power snatch from the floor. Follow through with an overhead squat, staying within your technically sound range of motion.

Workout of the Day
For time:
20 lateral burpees
20 deadlifts
1,000 meter run
20 deadlifts
20 lateral burpees

16 minute time cap

Choose a very manageable deadlift weight. You should be able to complete each round of 20 reps in no more than 2 or 3 quick sets. Keep a steady pace on the first burpee set and the run, and push the pace on the last burpees.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 3×3:00 on, 1:00 off

Skill
7 rounds:
One set of strict ring dips (4-8 reps)
One L-hang or tuck hang on the bar (10-30 seconds)
One minute of rest

Modify the difficulty of the dips (with a band) and the L-hang (by tucking your legs) so that each effort falls within the ranges given above.

Workout of the Day
AMRAP in 10 minutes:
30 crossovers
12 front rack lunges

Pick a challenging weight for your front rack lunges. If you’re able to do all of your rounds unbroken, you either went a bit too light or are very strong on that movement. Modify the jump rope so that it doesn’t take more than about 30-45 seconds each round.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×1:40 on, 0:20 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 5-15 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets.

Leave room to grow; we’ll be doing this for two more weeks.

Workout of the Day
4 rounds:
45 seconds of alternating dumbbell power snatches
15 seconds of rest
45 seconds of strict pull ups
15 seconds of rest
45 seconds of calories
15 seconds of rest

Scale the pull ups by switching to ring rows or using bands; it’s ok if they drop down to singles, but you shouldn’t need more than a few seconds of rest between reps. Keep a steady pace on both the power snatches and the calories.

standard: 35/20
rx: 50/35
sport: 50/35, bar muscle ups
metcon: 12×0:45 on, 0:15 off

Workout of the Day
Just one workout at 9 am today! Open gym from 10-11.

Workout of the Day:
AMRAP in 24 minutes, with a partner:
500 meter medicine ball carry, together, switching any time
50 wall balls total, one partner working at a time
50 syncro sit ups

Grab a medicine ball that you and your partner are both comfortable carry and throwing for the workout. If you need different weights, then only run with one of the two medicine balls. Chip your way through the 50 wall balls with one partner working at a time when you get back in, and then focus on staying in time with your partner on the syncro sit ups.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 30/20 pound ball
metcon: 4×5:00 on, 1:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
400 meter run
Max push ups in the remainder of the 3 minutes

This workout is a great opportunity to challenge yourself on the push ups; you’re just going for as many as you can in the remainder of each interval, so it’s ok if they slow down to a bit of a grind. Focus on keeping solid form throughout all 5 rounds, whatever scaling option you choose.

standard and rx: as written
sport: 500 meter run, handstand push ups
metcon: 5×3:00 on, 1:00 off