Find your fittest self
AMRAP in 20 minutes:
500 meter run
40 sit ups
30 dumbbell push jerks
Use a dumbbell that you’re comfortable getting overhead for moderately high volume; plan on doing somehwere around 100 total reps of the push jerk. Do your best to keep a solid tempo on the sit ups in the later parts of the round when the burn really sets in!
standard: 35/20
rx and sport: 50/35
metcon: 5×3:00 on, 1:00 off
7 rounds, 30 seconds on, 1 minute off:
5 touch and go power cleans, then max lateral burpees in remaining time
Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until the 30 seconds are up.
Record the total number of lateral burpees completed.
standard: 86/55
rx: 115/85
sport: 135/95
5 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of calories
15 seconds of rest
Load your barbell to a weight that lets you always hit a quick set of 5; it shouldn’t be so heavy today that you’re ground down to 2 or 3 at a time, especially not in so short a workout. Push hard on the machine and see if you can work through the fast breathing on the strict press.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off
7 rounds, 30 seconds on, 1 minute off:
5 touch and go power cleans, then max lateral burpees in remaining time
Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until the 30 seconds are up.
Record the total number of lateral burpees completed.
standard: 86/55
rx: 115/85
sport: 135/95
5 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of calories
15 seconds of rest
Load your barbell to a weight that lets you always hit a quick set of 5; it shouldn’t be so heavy today that you’re ground down to 2 or 3 at a time, especially not in so short a workout. Push hard on the machine and see if you can work through the fast breathing on the strict press.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off
AMRAP in 20 minutes:
400 meter run
20 box jumps
20 kettlebell swings
Try to spread your effort evenly across all 3 movements and all 20 minutes today. Modify the box jump to step ups if you have issues with that movement, and scale the kettlebell weight to one that lets you maintain sets of at least 7 or 8 reps.
standard: 20/12 inch box, 16/12 kg KB
rx: 24/20 inch box, 28/20 kg KB
sport: 24/20 inch box, 32/24 kg KB
metcon: 4×4:00 on, 1:00 off
To be completed after the workout:
15 minutes of mobility
Coach’s choice, or:
2 minute half saddle per leg
2 minute pigeon stretch per leg
2 minute standing straddle
1 minute down dog
2 minute twisted cross per arm
5 sets of 5 back squat
Target about 65%
Increase your weight by 5-10 pounds over the squats from 2 weeks ago. Try to hold the same weight across all 5 sets. One more round through the presses and squats starting next week!
4 rounds:
1 minute of hang power cleans
1 minute of strict pull ups
1 minute of calories
Use a hang power clean weight that lets you hang on to quick sets of 5-10 reps. Feel free to challenge yourself with the difficulty on the strict pull ups, but be dilligent about keeping full range of motion; if you can’t get your chin over the bar at the top, then either rest until you can or add more assistance. There’s no rest interval today, so take a steady pace on this one.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off
10 sets of 3 strict ring dip
Banded/weighted
Rest about 60-90 seconds between sets
Add 5-10 additional pounds over what you used 2 weeks ago
4 rounds for time:
200 meter run
27 wall balls
16 minute time cap
Why 27? 25 isn’t enough, and 30 is too many! Consider using a light enough wall ball that you can hit one or more rounds unbroken. If you’re feeling strong today, then use your regular wall ball weight and go for a unbroken sets (or as close as you can get). Hang on, keep throwing, and see if you surprise yourself with what you can do.
standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, unbroken on all rounds
metcon: 4×2:00 on, 0:30 off
EMOM for 5 minutes:
Squat snatch
then
8 minute to work up to a heavy squat snatch
Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. Practice catching as low as you’re able to securely go; don’t feel pressured to hit a depth that’s unreasonable or weak for you just because it says “squat snatch.”
AMRAP in 8 minutes:
40 drag rope single unders
12 deadlifts
12 lateral burpees
Load your bar to a weight that lets you keep moving quickly; you shouldn’t have to break the deadlifts up into more than 3 quick sets at any point. The lateral burpees will likely be where your conditioning is really tested, with the drag rope singles serving as a slight recovery.
standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×1:30 on, 0:30 off
AMRAP in 20 minutes:
200 meter farmer’s carry (one KB and one DB)
30 alternating dumbbell power cleans
400 meter run
Do your best to keep a quick pace on the farmer’s carry; the faster you move, the less time you’ll spend holding the weights. The power cleans are going to be tough on your shoulders and grip immediately after the carry, but you’ll have a chance to recover those muscle groups on the run.
standard: 35/20 pound DB, 16/12 kg KB
rx and sport: 50/35 pound DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off
4 rounds for time:
12 push jerks
1 minute plank hold
500 meter run
24 minute time cap
Use a challenging weight on your push jerks; it’s ok if you have to break them into 3 or 4 sets per round, as long as it never gets sketchy or degrades to singles. Accumulate a total of 1 minute in a plank, and then take off on your run.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×5:00 on, 1:00 off
7 rounds, 30 seconds on, 1 minute off:
7 hang power snatches, then max lateral burpees in remaining time
Keep your barbell light and move quickly through the 7 hang power snatches. Set it down rather than dropping it so that you can control the bounce and get immediately into your lateral burpees. Keep a strong pace; your should have about 15-20 seconds for the burpees, so target a similar number to what you’ve been hitting in the intervals over the past few weeks.
Record the total number of lateral burpees completed.
standard: 55/45
rx: 75/55
sport: 95/65
AMRAP in 14 minutes:
20 sit ups
20 Russian kettlebell swings
200 meter run
If you’re gassed from the skill work, then dial back the intensity and settle into a conversational pace for the workout. Keep your swing sets small and your sit ups unhurried. If you’re feeling good and you want to push it, then hang onto larger swing sets and run quickly!
standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg, full range of motion swings