Find your fittest self
AMRAP in 20 minutes:
500 meter run
30 alternating dumbbell power snatches
15 toes to bar
Pick a dumbbell weight that you’re comfortable snatching for relatively high volume. Scale the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 throughout the workout.
standard: 35/20
rx: 50/35
sport: 50/35, 10 bar muscle ups instead of 15 toes to bar
metcon: 4×4:00 on, 1:00 off
7 rounds:
One set of hard strict pull ups (target: 3-5)
One set of easy ring rows (target: 8-12)
Rest 60-90 seconds
We’re working two pulling movements today; you’ll start with a set of relatively challenging strict pull ups (banded, unassisted, or weighted) with the goal of hitting 3-5 reps. You’ll then immediately move on to a much easier set of ring rows before resting 60-90 seconds and repeating. Focus on keeping both movements strict, with a tight core and rigid body position on each rep.
5 rounds:
40 seconds of thrusters
40 seconds of rest
40 seconds of calories
40 seconds of rest
Challenge yourself on the thruster weight; it’s a short work interval, so you won’t be stuck with what you choose for very long. Pick a weight heavy enough that sets of more than 5 at a time are a struggle. It shouldn’t ever get sketchy, but it’s ok if it’s very tough.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×0:40 on, 0:40 off
EMOM for 10 minutes:
Hang power clean
Split jerk
Remember to deadlift the barbell up to the hang and stand tall for a moment before starting your hang power clean. Practice catching the hang power clean with your feet no wider than your regular squat stance, and then follow through with a split jerk. Do your best to keep your back heel off the floor in the catch on your split jerks.
4 rounds for time:
200 meter run
16 hang power cleans
12 lateral burpees
16 minute time cap
This is the second of three consecutive workouts this week with the rx weight set at 115/85; the hang power cleans should be a bit tough, but easy enough that you can finish them in no more than 3 quick sets every round. If you’re too ambitious on the weight, the 16 minute time cap will start to feel very tight.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off
AMRAP in 8 minutes:
20 second arch hold
20 second L-sit
20 second handstand hold
Rest as needed between movements so that you can hold for the whole 20 seconds in the next effort. Scale each movement with that goal in mind as well.
4 rounds:
1:20 of front rack lunges
1:20 of calories
1:20 of rest
At the start of every 1:20 interval, including every rest interval, complete 20 double unders.
Choose a volume and difficulty of jump rope that lets you finish in no more than 20-30 seconds; you should have about a minute for lunges, calories, or resting after each jump rope set. Scale your barbell weight to a relatively tough one that still lets you get sets of 6-10 without too much issue. Add up all of your calories and lunges (not your jump rope) at the end of the workout.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:40 on, 1:20 off
EMOM for 10 minutes:
Hang snatch high pull
Hang power snatch
Focus on aggressive extension on the hang power snatches today. The high pull is there to prime a hard and fast drive before you follow through overhead on the second rep.
AMRAP in 14 minutes:
30 sit ups
25 kettlebell swings
200 meter run
Pick a swing weight that you can hang onto for sets of at least 7-10 throughout the workout. Push the pace on the run, and use the sit ups as a chance to catch your breath before the swings.
standard: 16/12
rx: 24/16
sport: 32/24
metcon: 7×1:40 on, 0:20 off
Today is Memorial Day; we’ll be running one big class at 9 am, with open gym from 10 until noon. Closed the rest of the day!
Workout of the Day:
With a partner, for time:
Run 1 mile together
Complete 100 pull ups total, switching any time
Complete 200 push ups total, switching any time
Complete 300 squats total, switching any time
Run 1 mile together
Any and all of the components in today’s workout can be scaled, and you and your partner don’t have to do the same difficulty or amount of reps/distance. Your coach will give you some more context in class.
4 rounds:
1 minute plank hold
1 minute of burpee box jumps
2 minutes of calories
1 minute of rest
Try to hang on to the plank for the full one minute interval every round. You can drop right down from the plank into your first burpee when the burpee box jump interval starts. If you’re sharing a machine and box, then have one partner go plank-BBJ-cals-rest while the other goes cals-plank-BBJ-rest.
standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×4:00 on, 1:00 off
3 rounds for time:
20 deadlifts
40 medicine ball step ups
500 meter run with your medicine ball
25 minute time cap
Load your bar to a weight that lets you always hit a solid set of 5 on the deadlift. Try to keep a steady pace on your step ups and run despite the extra load of the medicine ball. You can hold your medicine ball any way you’d like on both movements.
standard: 115/85 pound bar, 20/12 inch box, 12/8 pound ball
rx: 155/105 pound bar, 24/20 inch box, 20/14 pound ball
sport: 185/135 pound bar, 24/20 inch box, 30/20 pound ball
metcon: 3×6:00 on, 1:00 off
EMOM for 8 minutes:
Power clean plus two split jerks
You’ll be lowering the barbell from overhead back to your front rack position for the second split jerk, so make sure that you’re comfortable doing so with the weight that you’re using. Cushion at the knees right as that bar comes down onto the shoulders.
AMRAP in 16 minutes:
20 devil presses
30 crossovers
400 meter run
Focus on smooth and circular motions at the wrist on your crossovers; you should scale the volume and difficulty of the jump rope so that you’re done in no more than 45 seconds to a minute each round. Run fast and try not to slow down too much on the devil presses.
standard: 35/20
rx: 50/35
sport: 50/35, rep scheme of 30-40-500 instead of 20-30-400
10 minutes of handstand practice
Get some feedback from your coach and work on your handstand skills for about 10 minutes. Work on your favorite drill that you’ve been practicing, or pick something familiar from the list below and try to move to the next skill with your coach.
In roughly ascending order of difficulty:
Plank hold
Box shoulder stand
Wall walk
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Handstand walk
4 rounds:
1 minute of box jumps
1 minute of wall balls
1 minute of calories
1 minute of rest
Keep a steady pace on your box jumps, then go for a big set of wall balls at the start of every minute; this is the perfect chance to see if you can extend your unbroken set size a little longer than normal in an interval context.
standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 4×3:00 on, 1:00 off