Month: April 2025

Skill

5 sets of 5 strict press

Target about 65%

Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Try to hold the same weight across all 5 sets. We’ll be doing one more round of this in two weeks’ time.

Workout of the Day

3 rounds for time:
400 meter run
60 double unders
20 back squats

17 minute time cap

This workout is a repeat from Monday, April 14th. If you completed it then, check back on your time to see if you can plan out a pace that’ll get you done a little quicker this time around.

Scale the jump rope to a volume and difficulty that lets you finish in no more than about a minute. You’ll be taking the back squat from the floor today, so make sure that you’re comfortable getting it up and overhead before and after each set. Don’t drop that bar behind you!

standard: 65/45
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 3×3:00 on, 1:00 off

Skill

10 sets of 3 strict pull up

Banded, unassisted, or weighted

Rest about 60-90 seconds between sets

Pick a difficulty that makes the 3 pull ups tough by the later rounds

Workout of the Day

4 rounds:
2 minutes of calories
1 minute of devil presses
1 minute of rest

Use a dumbbell that you’re comfortable snatching for moderate volume. Keep a strong pace on the machine, then try not to slow to a crawl on the devil presses. If you’re partnered up in a big class, start exactly 2 minutes behind your partner so that you can complete the workout in the order as written. Add up all of your calories and devil presses at the end of the workout.

standard: 35/20
rx and sport: 50/35
metcon: 4×3:00 on, 1:00 off

Skill

EMOM for 10 minute:
Squat clean
Front squat

Work on your speed under the barbell and on catching in a precise squat-width stance, then follow up with an additional front squat. Feel free to go heavy as long as your form doesn’t suffer.

Workout of the Day

AMRAP in 10 minutes:
4-8-12-16-20-24-28… etc
Power cleans

Before each round, complete a 200 meter run

Load your bars to a weight at which you’re comfortable hitting quick singles throughout the whole workout. You might want to hold onto a few touch and go sets in the beginning while the rep counts are low to try to get ahead of the clock. It’s ok to use the run as a bit of a recovery, but try not to slow down too much there.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:40 on, 0:20 off

Workout of the Day

AMRAP in 8 minutes:
16 alternating dumbbell hang power snatches
8 box jump overs

Rest 4 minutes

AMRAP in 8 minutes:
20/16 calories
8 box jump overs

You have a relatively small number of box jump overs to tackle each round, so try to move quickly through them if you’re comfortable pushing the pace. Stay focused on your footwork and stay tight for all 8 reps each round. Keep a steady pace on the dumbbell snatches and calories so that you can push it on the jump overs. Record two separate sets of rounds and reps.

standard: 35/20 pound DB, 20/12 inch box
rx and sport: 50/35 pound DB, 24/20 inch box
metcon: 8:00 on, 4:00 off, 8:00 on

Workout of the Day

3 rounds for time
20 deadlifts
100 drag rope single unders
40 wall balls
100 drag rope single unders
Rest exactly 1 minute after each round before starting the next.
Time ends when you finish the last drag rope single unders in round 3

20 minute time cap

Choose a deadlift weight that lets you finish the 20 reps in no more than 3 or 4 quick and confident sets. Modify the jump rope volume to take less than about 90 seconds, and then challenge yourself on the wall balls. At 120 reps total it’s a pretty high volume, by aim to complete the full number and avoid scaling too light today.

standard: 135/95 pound bar, 12/8 pound ball
rx: 185/135 pound bar, 20/14 pound ball
sport: 205/255 pound bar, 20/14 pound ball
metcon: 3×4:00 on, 1:00 off

Skill

5 rounds:
20 seconds of power cleans
40 seconds of rest
20 seconds of lateral burpees
40 seconds of rest

Hang on to touch and go power cleans if you’re comfortable with that technique at this weight. You might find it to be substantially harder to keep touch and go reps with this 20 second interval compared to the 15 second interval from two weeks ago; listen to your body and switch to a lighter weight or quick singles if you think touch and go is too much. Keep your burpees quick, and do your best to move for the full 20 seconds each round.

standard: 85/55
rx: 115/85
sport: 135/95

Workout of the Day

4 rounds:
1 minute of overhead lunges
1 minute of strict toes to bar
1 minute of calories
1 minute of rest

Grab a challenging weight for the overhead lunges today. It’s ok if you can only get 6-8 done at a time, as long as your form is solid and you aren’t getting unstable in a sketchy way. Both the lunges and the toes to bar should be quite challenging. If the overhead position on the lunges doesn’t work for your shoulders, then bring it down to a front rack position. Scale the toes to bar by modifying the target range of motion. Make it tough enough that you aren’t averaging more than 6 or 7 in a set, but not so tough that you’re doing singles.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off

Skill

5 rounds:
30 seconds of handstand practice
30 seconds of rest
30 second L-sit
30 seconds of rest

Pick any handstand drill that you’d like to work on for the 30 second interval and get some time in upside down. If you aren’t sure what to tackle, go with a wall walk or a handstand kick up against the wall and hold it to get some endurance and stability work in. Modify the L-sit by tucking the legs if needed so that you can hold for the whole 30 second interval.

Workout of the Day

2 rounds for itme:
500 meter run
25 crossovers
50 kettlebell swings
25 crossovers

18 minute time cap

Use a light kettlebell today, and get ready for some large sets of swings. 100 total reps isn’t actually all that many to get done in a workout, but 50 at a time will feel daunting if you don’t pick the right weight and prepare yourself to break it up before it gets too rough. Modify the jump rope volume and difficulty so that you can get through each set it under 45 seconds.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 2×5:00 on, 2:00 off

Skill

5 sets of 5 back squat

Target about 65%

Increase your weight by 5-15 pounds over the back squats from 2 weeks ago. Tryt to hold the same weight across all 5 sets.

Workout of the Day

AMRAP in 14 minutes:
14 box jumps
14 medicine ball step ups
14 medicine ball sit ups

Find a steady and sustainable pace, and focus on fast transitions. Each movement has a pretty small number of reps each round, so if you’re quick shifting from one station to the next you’ll save a lot of time across the 14 minutes.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 2×6:00 on, 1:00 off

Skill

10 sets of 3 strict ring dip

Banded, unassisted, or weighted

Rest about 60-90 seconds between sets

Pick a difficulty that makes the 3 dips tough by the later rounds

Workout of the Day

4 rounds for time:
200 meter run
15 hang power cleans
15 push jerks

16 minute time cap

Pick a light weight for your barbell; you should be able to finish the 15 hang power cleans and the 15 push jerks in no more than two sets each without much rest. Stay light and quick on the runs!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off

Skill

EMOM for 10 minutes:
Squat snatch with a 3 second pause in the catch
Overhead squat with a 3 second pause in the bottom

Keep your range of motion shallow enough that you aren’t miserable during the pause. If you’re pushing for too deep of a position, you’re going to condition yourself to hate the movemennt because of the discomfort. There is no such thing as too shallow of a squat if your shoulders restrict you from going lower with comfortable proper form! We would always prefer to see people doing shallow overhead squats with good technique than going deep and getting sloppy.

Workout of the Day

4 rounds:
1 minute of front squats
1 minute of strict pull ups
1 minute of calories
1 minute of rest

Use a barbell light enough that you’re able to consistently hit sets of 5-10 reps on the front squats. Scale the strict pull ups with the goal of getting at least 7 reps per minute. Push the pace on the machine!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off