Month: December 2024

Unfortunately we have to keep the gym closed on Sunday, December 22nd so that trench work and pipe repair under the main floor can continue. We really appreciate your patience, and will keep the community updated!

3 rounds for time:
50 sit ups
40 goblet lunges
30 devil presses

30 minute time cap

Pick a dumbbell that you’re comfortable snatching, and use that for both your devil presses and your goblet lunges. Gear up for large tough sets on the devil press; the 30 reps will take some folks an upwards of 5 minutes per round, so expect a grind.

standard: 35/20 pound dumbbell
rx and sport: 50/35 pound dumbbell
metcon: 3×7:00 on, 1:00 off

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

This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that info to calculate a theoretical 1 rep max, then write that number down and remember it! 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
4 rounds:
1 minute of box jumps
1 minute of kipping pull ups
1 minute of calories
1 minute of rest

This workout is a great chance to get some practice in on the kipping pull up. Consider modifying it by using a band if you struggle to sustain more than one rep at a time in a workout context. Add up all of your box jumps, pull ups, and calories at the end of the workout for one big number.

standard: 20/12 inches, ring rows instead of pull ups
rx: 24/20 inches
sport: 24/20 inches, chest to bar pull ups
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders
One power clean and push jerk

Practice a quick transition from your jump rope to your barbell, and try smoothly cycling the bar from the power clean catch to the drive on the push jerk. Scale the jump rope to an easy and confident set that you can finish in 10 seconds or less.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12-14… etc
Lateral burpee
Power clean

Load your bar to a weight that has you doing steady singles or small sets, and settle into a sustainable pace on the burpees. No need to move too quickly right out of the gates; this workout will escalate to painful set sizes soon after starting, so save some gas in the tank.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×1:40 on, 0:20 off

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

This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that info to calculate a theoretical 1 rep max, then write that number down and remember it! 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:
30 sit ups
24 kettlebell swings

15 minute time cap

Choose a manageable kettlebell weight; if you have to break your round into more than 2 or 3 quick sets, you’ve likely gone too heavy. Try to move fast on the sit ups to buy yourself time to finish under the cap.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 4×2:30 on, 0:30 off

Skill
7 rounds:
1 set of strict ring dips
1 set of strict pull ups
~1 minute of rest

Modify both movements using bands so that you get at least 5 reps on each, on average. Move immediately from the dips to the pull ups, and then rest about a minute before repeating.

Workout of the Day
6 rounds:
40 seconds of wall balls
20 seconds of rest
40 seconds of calories
20 seconds of rest

Push for a large set of wall balls each round, possibly even moving in a single unbroken effort for the whole 40 second work interval. Let your calories serve as a recovery so that you can keep the rep count high on the wall balls. Only once your 40 seconds is filled with wall balls should you consider pushing hard on the machine for today’s work.

standard: 12/8 pounds
rx and sport: 20/14 pounds
metcon: 12×0:40 on, 0:20 off

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

This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that info to calculate a theoretical 1 rep max, then write that number down and remember it! 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 8 minutes:
16 front rack lunges
12 push ups

Choose a challenging enough weight on the front rack lunges that going unbroken the whole time is unlikely. You should be fighting to maintain two sets towards the end of the workout.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:30 on, 0:30 off

Workout of the Day
4 rounds for time:
500 meter run
12 hang power cleans

24 minute time cap

Scale the hang power clean weight to one that you’re able to do for sets of 3-6 throughout the workout. It’s ok if it breaks down and gets tough, but if you have to do singles for more than a few reps then you’ve probably gone a little too heavy.

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

Workout of the Day
4 rounds:
2 minutes of toes to bar
2 minutes of calories
2 minutes of rest

At the start of each 2 minute work interval, complete a set of devil presses.
Round 1: 12 reps
Round 2: 10 reps
Round 3: 8 reps
Round 4: 6 reps

You’ll only be countin your toes to bar and calories on this workout; the devil presses will just be a buy-in each work interval. Modify the toe to bar range of motion so that you’re able to keep small sets for most of the workout rather than breaking down to singles. Push the pace on the devil presses and the machine to buy time and reps.

standard: 35/20
rx: 50/35
sport: 50/35, buy-ins of: 16-14-12-10
metcon: 4×4:00 on, 2:00 off

Skill
Back Squat
3 at 70% of your max
3 at 75% of your max
Max set at 80% of your max

Practice safe 2-person spotting if you’re going hard on your last set! Review with your coach if you aren’t sure how that works.

This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. 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 10 minutes:
35 drag rope single unders
20 unweighted lunges
10 push presses

Grab a push press weight that lets you finish the 10 reps in a couple of quick sets each round. Practice quick transitions between movements, and make sure you aren’t shorting the range of motion on anything.

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