Month: November 2024

Skill
EMOM for 10 minutes:
3 power cleans (quick singles)

Practice quickly and fuidly setting up for each rep of the power clean today. Keep the weight light enough that you don’t feel like you have to spend a lot of time between reps fiddling with your positioning before you go again.

Workout of the Day
For time:
21-15-9
Pull up (strict or kipping)
Power snatch

12 minute time cap

Scale the power snatches to a weight that lets you hang on to sets of about 5 throughout the workout, without too much rest in between. Modify the pull up difficulty by adding a band or switching to ring rows so that you can keep a similar set sizes and cadence as the power snatches.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 3×2:30 on, 0:30 off

Skill
Strict Press
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 12 minutes:
15 box jump overs
15 Russian kettlebell swings
30 sit ups

Russian swings just come up to eye level, so push for a heavier weight than you typically swing in a workout. Settle into a steady pace on all three movements, and stay focused on safe and accurate jumps on your box jump overs as you start to fatigue.

standard: 16/12 kg KB, 20/12 inch box
rx: 32/24 kg KB, 24/20 inch box
sport: 32/24 kg KB, 30/24 inch box
metcon: 6×1:30 on, 0:30 off

Skill
5 rounds:
3-5 hard strict pull ups
5-10 easy strict pull ups or ring rows
Rest 1-2 minutes

This is a repeat from two weeks ago. The goal today is to do the same number of “hard” pull ups, but increase the number of “easy” pull ups compared to that last session.

You’ll be tackling two different difficulties of pull ups in this bodyweight strength work. You might do unassisted pull ups for the “hard” reps and banded pull ups for the “easy” reps, or lightly banded pull ups for “hard” and heavily banded for “easy,” or heavily banded for “hard” and ring rows for “easy.” Whatever your setup, the goal is to move immediately from one style to the next, and to have the second set of pull ups be easy enough that you can get about twice as many as you got on the first set. Rest a minute or two between sets.

Workout of the Day
3 rounds for time:
90 drag rope single unders
21 thrusters

15 minute time cap

Scale the thruster weight to something that lets you finish the 21 reps in no more than 3 quick sets fresh; this movement can slow down quite a bit, so you want to be on the conservative side with your weight selection.

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

Skill
Deadlift
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
5 rounds:
1 minute of hang squat cleans
1 minute of calories
1 minute of rest

Load your bar to a weight heavy enough that the hang squat cleans get hard quickly, but light enough that you’re always able to do sets of at least 3-5. Keep a strong and steady pace on the machine, and add up all of your reps and calories at the end of the workout.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off

Workout of the Day
Every 5 minutes for 5 rounds:
200 meter run
12 toes to bar
12 push jerks

Rest in the remainder of each 5 minute interval

Push the pace on all three movements, and practice quick and efficient transitions from one to the next. Your push jerk weight should be light enough that you’re either finishing unbroken or in 2 quick sets. Push presses are fine if you’re strong at that weight. Modify your range of motion on the toes to bar so that you finish in no more than 3 or 4 quick sets. Record the slowest of your 5 times.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 2:00 off

Workout of the Day
4 rounds for time:
20 push ups
20 deadlifts
500 meter run

30 minute time cap

Use a deadlift weight that lets you complete the 20 reps in 2 or 3 quick sets; it should definitely be on the lighter side today so that 80 total reps is reasonable. Scale your push ups so that you don’t grind to a halt within the first couple of rounds. It’s ok if they get hard by the end of the workout, but you should be able to do quick sets of at least 2 or 3 throughout it.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×5:00 on, 1:00 off

Skill
Back Squat
3 at 70% of your max
3 at 75% of your max
3 or more at 80% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 14 minutes:
14 single arm dumbbell overhead lunges
7 burpee box jumps

Drop the overhead lunge down to a goblet lunge if that position is sketchy on your shoulder. Switch arms any time you’d like on the lunge so that you get an even amount of work done on both sides; you can do all 14 lunges on one arm and then switch the next round if you’d like. Find a steady pace and settle in.

standard: 35/20 lb DB, 20/12 inch box
rx and sport: 50/35 lb DB, 24/20 inch box
metcon: 7×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
Slow pull power snatch
Power snatch

Be deliberate about your speed and positioning on the slow pull power snatch; you should be waiting to accelerate until you’re a couple of inches above the top of your knee. Do your best to keep that good positioning and timing on the full speed power snatch. Feel free to drop the bar between reps or do touch-and-go, but try to stay consistent with your choice across the 10 rounds.

Workout of the Day
3 rounds for time:
12 strict pull ups
21 kettlebell swings
400 meter run

16 minute time cap

This workout is a twist on a classic benchmark. Scale the pull up difficulty so that you can finish in about a minute when you’re fresh; they might drop off quite a bit across the 3 rounds, so set yourself up for success by making sure that you can work through round one pretty quickly.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×3:00 on, 1:00 off

Skill
Strict Press
3 at 70% of your max
3 at 75% of your max
3 or more at 80% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
6 rounds:
1 minute of calories
15 seconds of rest
1 minute of wall balls
15 seconds of rest

Find a sustainable pace on both movements; the 15 seconds of “rest” will really just be enough time to transition from one movement to the next. A great goal on this workout is to stay on your machine at a working pace for the entire 60 seconds. There’s no need to get off early when you have transition time already built in to the interval.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 12×1:00 on, 0:15 off

Skill
Deadlift
3 at 70% of your max
3 at 75% of your max
3 or more at 80% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
5 rounds for time:
45 double unders
9 clean and jerks

15 minute time cap

Load your barbell to a weight that has you doing quick singles, and do your best to avoid resting for more than a few seconds at any point in the workout. Scale the jump rope to a volume and difficulty that you’re able to finish in less than a minute throughout the workout.

standard: 95/65
rx: 135/95
sport: 135/95, drag rope double unders
metcon: 5×1:30 on, 0:30 off