Month: December 2024

Workout of the Day

Happy New Year! We’re closed today, and will be back to regular hours tomorrow.

Skill

Tempo deadlift
6 sets of 3 reps
Fast up, 3 seconds at the top, 3 second descent, touch and go at the bottom

Target about 75% of your max

Be disciplined about staying on-tempo today. You will have to lift lighter than if you were doing regular deadlifts, so let the tempo dictate your weight choice instead of letting your weight choice mess up your tempo.

Workout of the Day

We’ll only have classes running the first half of the day today; no 4:30 pm, 5:30 pm, or 6:30 pm. Closed tomorrow, and back to regular hours Thursday!

AMRAP in 10 minutes:
2-4-6-8-10-12-14
Power cleans

After every round, complete 24 crossovers

Load your bar to a challenging weight on your power cleans. You should only be doing one rep at a time, and after the first couple of rounds you should start to need some solid rest between your reps. Modify the jump rope volume and difficulty so that it takes no more than 45 seconds per round.

standard: 105/75
rx: 155/105
sport: 165/115
metcon: 5×1:40 on, 0:20 off

Skill

7 sets of 4 ring dips
Banded, strict, or weighted

Rest about a minute between sets

Pick a difficulty that lets you hang on to sets of 4 across all 7 rounds, though it should get challenging by the end. If you’re very strong on this movement, consider adding some weight to it! Don’t kip!

Workout of the Day

4 rounds for time:
13 toes to bar
13 thrusters

13 minute time cap

Choose a barbell weight that lets you complete each round of 13 in two or 3 sets. Modify the toe to bar difficulty by lowering your target range of motion so that you’re able to finish the 13 reps in a similar breakdown. You’ll have about a minute and a half per movement if you want to finish under the time cap; not too crazy, but you’ll definitely have to keep an eye on your pace and keep moving.

standard: 65/45
rx and sport: 95/65
metcon: 4×2:00 on, 0:30 off

Workout of the Day

AMRAP in 10 minutes:
25/20 calories
50 drag rope single unders

Rest 3 minutes

AMRAP in 10 minutes:
10 clean and jerks
50 drag rope single unders

Record two sets of rounds and reps for today’s workout. Scale your clean and jerk weight to one that has you doing quick singles for all 10 reps every round. Push the pace on the machine and the barbell, and try to use the jump rope as a bit of recovery.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 2×10:00 on, 3:00 off

Workout of the Day

For time:
27-24-21-18-15-12-9-6-3
Wall balls
Medicine ball sit ups

27 minute time cap

This descending ladder has you doing a total of 132 reps of wall balls and 132 reps of medicine ball sit ups; if that seems like it’s way too many for you, then you can cut out the round of 27 to bring it down to 105 of each. Consider just going for it and possibly hitting the time cap though! Scale the wall ball weight to one that you’re comfortable using for high volume.

standard: 12/8
rx and sport: 20/14
metcon: 5x 4:00 on, 1:00 off

Skill

AMRAP in 8 minutes:
20 second hollow hold
20 second arch hold
20 second handstand hold (wall walk or kick up to get there)

Rest as needed between each hold, but modify the movements so that you can hang on for the full 20 seconds after you start. You can modify the hollow and arch hold by slightly tucking you arms and/or legs. The handstand hold can be scaled by doing a partial range of motion wall walk to the hold position, or just working on your plank if you struggle with shoulder strength. Give the wall walk a try though, you might surprise yourself!

Workout of the Day

4 rounds:
1 minute of burpee box jumps
1 minute of strict pull ups
1 minute of calories
1 minute of rest

Today’s workout is an evolution of last Friday’s; you’ll be doing a burpee box jump instead of just a box jump, and a strict pull up instead of a kipping pull up. Expect the burpee box jump to be a much bigger conditioning hit, and the strict pull up to be much harder on your shoulder strength. You’ll still be adding up all of your reps at the end of the workout for one big number (though smaller than last week).

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×3:00 on, 1:00 off

We’re closed today, but will be back to regular hours tomorrow.

Merry Christmas! We’re closed today and tomorrow, with regular hours on Friday.

Just one class at 9 am today! We’ll be closed tomorrow (Wednesday) and the day after (Thursday). Back to regular hours Friday.

Workout:
6 rounds, 2 minutes on, 2 minutes off:
8 push ups
10 air squats
12 kettlebell swings

Pick a push up difficulty that lets you hang on to small sets, even if it’s only 2 or 3 at a time by the end of the workout.
You’ll restart every work interval with the push ups, and add up all your rounds and all your reps at the end of the workout.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 6×2:00 on, 2:00 off

EMOM for 10 minutes:
Hang snatch high pull
Hang power snatch
Power snatch

Keep the weight lighter so that you can hold onto your barbell for the whole complex in each of the 10 rounds. We’re working our way out from the middle of the power snatch over 3 drills each round. Practice good full extenstion and positioning on both the high pull and the hang snatch, and then transition to the floor on rep 3 without losing those cues.