Month: December 2024

Skill
EMOM for 10 minutes:
Squat clean and split jerk

Last week we practiced a power clean and split jerk, and today we’re progressing to a full squat clean. Experienced lifters will likely be able to move a little more weight with the benefit of the extra range of motion in the catch, while newer lifters or more power-oriented athletes may find this variant to be harder. Let your strengths and weaknesses dictate the load you use so that you stay within the bounds of good and safe technique.

Workout of the Day
AMRAP in 12 minutes:
12 alternating dumbbell power snatch
6 burpee box jump overs

Settle into a steady pace on this one; 12 dumbbell power snatches is a small set and can’t be sped up too much, so this workout will likely come down to pacing the burpee box jump overs. Be consistent and efficient with your footwork, and avoid getting into a pattern of bursting through a few reps and then taking long breaks. Slow and steady is the way to go.

standard: 35/20 pound DB, 20/12 inch box
rx and sport: 50/35 pound DB, 24/20 inch box
metcon: 6×1:40 on, 0:20 off

Skill
Strict Press
3 at 70% of your max
3 at 75% of your max
Max set at 80% of your max

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
4 rounds:
2 minutes of calories
2 minute of rest

At the start of each 2 minute interval (both the calorie and the rest interval), complete 30 double unders.

Modify the volume and difficulty of jump rope so that it takes no more than about 30-40 seconds each interval. Push the pace on the machine; the double under reps are just a buy-in, so the calories are the only thing that count towards your total.

standard: 20 double unders instead of 30
rx: as written
sport: 40 double unders instead of 30
metcon: 4×2:00 on, 2:00 off

Skill
5 rounds:
20 second ring support hold
10 second rest
20 second L-hang or tuck hang from the bar
10 second rest
20 second arch hold
10 second rest

We’re practicing static holds for the core and shoulders today; modify the difficulty of each movement so that you can sustain the hold for at least half of each 20 second work interval.

Workout of the Day
5 rounds, 2 minutes on, 1 minute off:
8 power cleans
20 air squats
8 power cleans
20 step ups

Happy Birthday, Elisabeth! Use a power clean weight that has you right on the edge between small sets and steady singles. Focus on good range of motion at the top of your squats and your step ups; it’s easy to shorten them when you’re tired. Pick up where you left off in the AMRAP when you start back up after each rest interval.

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

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

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
4 rounds:
1 minute of calories
1 minute of strict pull ups
1 minute of sit ups
1 minute of rest

Modify the pull up difficulty so that you never have to take more than 5 or 10 seconds between reps, even when you’re a few rounds into the workout. Push the pace on the machine, and keep good range of motion on the sit ups.

standard: green band
rx: unassisted
sport: weighted pull ups with a 10/5 pound dumbbell held between the legs
metcon: 4×3:00 on, 1:00 off

Workout of the Day
For time:
50 thrusters
1,000 meter run
50 kettlebell swings
1,000 meter run
50 thrusters

24 minute time cap

You should be using a very light weight for the thrusters (100 total is a lot!) and a pretty challenging weight for the kettlebell swings (50 is not very many!). Shoot for large sets of thrusters, and try to relax into the movement more than you typically would at heavier weights.

standard: 35/15 pound bar, 16/12 kg KB
rx and sport: 45/35 pound bar, 32/24 kg KB
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
EMOM for 10 minutes:
Power clean plus split jerk

If you’re newer, use this as a chance to pause after the clean and focus on split jerk technique. More experienced lifters can practice following through directly into the split jerk from the power clean catch position without standing to reset first. Either way, keep the load within a range that lets your technique stay consistent.

Workout of the Day
For time:
21-15-9
Toes to bar
Dumbbell power snatch
Burpee

16 minute time cap

Modify the toe to bar range of motion so that you can hit sets of 5 throughout the workout. Medicine ball sit ups are a great substitute if you can’t hang from the bar. Grab a dumbbell that you’re comfortable snatching in moderate sets, and do your best not to slow down too much on the burpees.

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

Skill
Strict press
5 at 65% of your max
5 at 70% of your max
5 or more at 75% of your max

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
5 rounds:
1 minute of power cleans
1 minute of calories
1 minute of rest

Push for a heavy enough power clean weight that you have to rest for a few seconds between every rep. Go fast on your machines, but not at the expense of a solid effort on the barbell.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 5×2:00 on, 1:00 off

Skill
7 rounds:
2 tempo ring dips, right into a set of regular ring dips
Tempo: 3 second descent, 3 second hold, fast up, 3 second hold at top
Rest about a minute between rounds

Scale the dip difficulty with a band or with your feet on the floor so that you get an average of 2-5 regular dips each round after your tempo dips. Record the total number of regular dips (tempo not included) added up across all 7 rounds.

Workout of the Day
7 rounds for time:
50 drag rope single unders
15 wall balls

15 minute time cap

This is a great chance to shoot for unbroken reps on the wall balls! Choose a medicine ball light enough that you think you can do at least 4 rounds of unbroken sets of 15. Scale the jump rope so that it takes no more than 45 seconds per round.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 7×1:00 on, 0:30 off

Skill
Deadlift
5 at 65% of your max
5 at 70% of your max
5 or more at 75% of your max

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 12 minutes:
16 overhead lunges
12 box jumps
8 pull ups (strict or kipping)

Pick a light weight on the overhead lunges; it’s ok if you have to break them up, but you shouldn’t need much rest between your sets. Steady pace on the box jumps, and modify the pull ups to a difficulty that lets you maintain 2-4 at a time throughout the 12 minutes.

standard: 55/45 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 4×2:00 on, 1:00 off