Month: October 2024

Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one KB, one DB)
20 kettlebell deadlifts
20 dumbbell push presses (10 per arm)
20 unweighted step ups

Focus on your push press when choosing your weights today; you should be able to do the 20 reps in each round without breaking it up into more than 3 or 4 quick sets. Once you have a good dumbbell weight, choose a kettlebell that’s within 5 or 10 pounds of the dumbbell.

standard: 20/12 inch box, 16/12 kg KB, 35/20 lb DB
rx and sport: 24/20 inch box, 24/16 kg KB, 50/35 lb DB
metcon: 4×4:00 on, 1:00 off

Skill
10 minutes of handstand practice

Work at your own pace, and ask your coach for help if you aren’t sure where to start (or if you want a spot on a new movement).

Below is an inexhaustive list of handstand skills 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
One-armed freestanding handstand hold
No-armed freestanding handstand hold

Workout of the Day
4 rounds for time:
1 minute of burpee box jumps
1 minute of power snatches
1 minute of rowing
1 minute of rest

Grab a light barbell for the power snatches today! You should be able to hang on to sets of 5-10 reps throughout the workout, even after the minute of burpee box jumps. Add up all of your reps and calories for one large total at the end of the workout, and pace this one wisely; these are three very potent movements.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power clean
Power clean
Front squat

Use the hang power clean to prime a nice powerful pull, and then keep that power on the second rep from the floor. Finish the set out with a front squat.

Workout of the Day
5 rounds for time:
200 meter run
12 hang squat cleans

15 minute time cap

Choose a barbell weight that lets you complete the 12 reps in no more than 3 sets each round. If it starts taking more than that, you’re probably close to hitting a wall. Use the run as a bit of a recovery between your lifting sets, but try not to slow down too much.

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

Skill
5 rounds:
20 seconds of alternating hang dumbbell power snatches
10 seconds of rest
20 seconds of crossovers
10 seconds of rest

Use a slightly lighter weight than you typically would for the hang power snatches. The goal is to be able to hold onto the dumbbell for an unbroken set for the whole 20 seconds. Drop down about 5-10 pounds so that you can do this.

Workout of the Day
4 rounds for time:
12 pull ups (strict or kipping)
24 wall balls

16 minute time cap

Scale the pull ups so that you can always jump up and hit a quick set of 3-5. Break up the wall balls into manageable sets so that you aren’t forced to take long breaks at any point during the workout; the goal here is to keep your effort as smoothly distributed across all the reps as possible.

standard: 12/8
rx: 20/14
sport: 20/14, 5 rounds for time
metcon: 5×2:00 on, 0:30 off

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

This is a repeat from two weeks ago; refer back to Tuesday, 9/24, and try to build off what you did there.

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 7 minutes:
25/20 calories
20 sit ups

2 minute rest

AMRAP in 7 minutes:
20 push jerks
20 sit ups

Record two sets of rounds and reps for today’s workout.

Pick a barbell weight that lets you hit consistent sets of 5-10 reps throughout the second AMRAP. You shouldn’t get hung up on the push jerks at any point. Take an aggressive pace on the machine, and use the sit ups to catch your breath a bit.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 7:00 on, 2:00 off, 7:00 on

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

Target ~65% of your max, and hold that across all 5 sets

Leave room to grow over the next few weeks.

You’ll complete the two tempo squats and then the 3 regular squats in one set, without re-racking the bar. Do your best to be strict about the tempo!

Workout of the Day
AMRAP in 13 minutes:
20 devil presses
60 double unders

Gear up for larger sets on both your devil presses and your double unders. Pick a dumbbell weight that you’re comfortable snatching, and scale the jump rope volume and difficulty so that you can finish each round in no more than 60 to 90 seconds.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope double unders
metcon: 6:00 on, 1:00 off, 6:00 on

Workout of the Day
3 rounds for time:
500 meter run
35 kettlebell swings
20 goblet lunges

24 minute time cap

Choose a slightly challenging kettlebell weight; the sets are on the larger side, but there isn’t much else in the workout to take away from your ability to deal with the kettlebell. Settle into a steady pace and chip your way through the 3 rounds.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×4:00 on, 2:00 off

Partner Competition
No Classes Today!

If you’re signed up to compete, please show up by 9 am for event briefing. If you’d like to compete but haven’t found a partner, just come on by! We likely have someone for you.

You can check out heat assignments and the leaderboard at :
https://docs.google.com/spreadsheets/d/e/2PACX-1vT98ZGYHbn-MVeUx9lsDVt7wfyoj_pAw1gita29HbrkO3cXoXeHzoQh5zhBBrPr0ibe0MTocbFDnq-k/pubhtml

Event 1:
For time, with a 16 minute time cap:
40/35/30 calorie row
40 pull ups (medicine ball sit ups for scaled)
40/35/30 calorie row
30 toes to bar (hanging knee raises for scaled)
40/35/30 calorie row
20 bar muscle ups (pull ups for scaled)

Divide the work between both partners any way you’d like. In pairs with one rx and one scaled partner, they’ll do the movement given by their division.
The end of each row will serve as a tiebreak time if a team can’t complete reps of the next skill.

Event 2:
For time, with a 16 minute time cap:
40 lateral burpees
40 deadlifts
40 lateral burpees
40 power cleans
40 lateral burpees
40 thrusters

Rx: 115/85
Scaled: 85/55

Divide the work between both partners any way you’d like.
The end of each burpee round will serve as a tiebreak time if a team can’t complete reps of the next skill.

Skill
No 4:30 or 5:30 pm classes this evening! We’ll be setting up for tomorrow’s partner competition. If you’re signed up to compete, please show up a little before 9 am.

10 rounds:
20 seconds L-sit
10 seconds of rest
20 seconds handstand hold
10 seconds of rest

If the handstand hold isn’t something you can reliable do, then scale to a partial range of motion wall walk, a pike hold off a box, or a plank hold. Modify the L-sit by leaning back and tucking the knees slightly. If you’re comfortable with freestanding handstand practice, work on walks or freestanding holds.

Workout of the Day
AMRAP in 12 minutes:
200 meter run
20 air squats
12 deadlifts

Scale the deadlifts to a weight that you can finish in two sets on average across the workout. Make sure you stand all the way up on your squats and deadlifts. Run fast!

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 6×1:40 on, 0:40 off

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

Just like Monday’s power clean work, the focus is on solid technique and smooth cycling of the barbell. The snatch in particular is tough to keep under control at heavy weights on the descent, so make sure you stay within a manageable range.

Workout of the Day
For time:
50 alternating dumbbell power snatches
75 sit ups
1,000 meter run
75 sit ups
50 alternating dumbbell power snatches

20 minute time cap

Settle in for large sets at a steady pace for this workout. Pick a dumbbell weight that lets you hit consistent sets of at least 10 the whole way through.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken snatches
metcon: 8:00 on, 2:00 off, 8:00 on