Find your fittest self
4 rounds for time:
400 meter run
12 hang squat cleans
18 minute time cap
If you did Monday’s workout, then consider using the same weight today; it should be a tough weight for a hang squat clean, and it’s ok if you need to break up the 12 reps into 3 or 4 sets by the end of the workout. Keep a steady pace on the run!
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off
6 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of plank or rest
15 seconds of rest
If you want to treat this more like sprint work, then push the pace hard on the machine and then take total rest in the opposite 45 second interval. Alternatively, dial back the pace on the machine so that you can hold in a plank in the opposite 45 seconds. Record total calories
AMRAP in 14 minutes:
7 hang power snatches
14 step ups
21 sit ups
Grab a light enough barbell that you think you can sustain unbroken hang power snatches across the 14 minutes. You should be able to steadily move across all 3 stations without much break on this one.
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: 7×1:00 on, 1:00 off
AMRAP in 8 minutes
20 second hollow hold
20 second handstand hold
Rest as needed between holds so that you can complete the full 20 seconds on the next one.
Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall walk, a pike hold off the box or on the floor, or even a plank. Feel free to try freestanding handstand holds if that’s where you’re at, but focus on staying in one spot rather than walking.
AMRAP in 12 minutes:
12 lateral burpees
8 kipping pull ups
4 front squats
Challenge yourself on the front squats in this one! You should ideally be going heavy enough that you have doubts about whether or not you can keep them unbroken throughout the 12 minutes. Scale the pull ups with a band if needed so that you can finish them in 3 or fewer sets each round. Do your best to get right into the burpees after you finish the front squats.
standard: 105/75
rx: 155/105
sport: 185/135
metcon: 6×1:30 on, 0:30 off
Deadlift
4 sets of 8 reps
Target about 65% of your max
Don’t push too heavy today; you should be able to hold the same weight across all 4 work sets.
3 rounds for time:
150 drag rope single unders
20 push ups
25 alternating dumbbell power snatches
18 minute time cap
The time cap on this workout gives you 2 minutes for each movement in each round, so modify the difficulty so that you think you can stay on that pace. Try to relax and get a bit of recovery on the jump rope before tackling the push ups as quickly as possible in the next round. Settle into a steady pace on the power snatches and do your best to hold on to them.
standard: 35/20
rx and sport: 50/35
metcon: 3×4:00 on, 1:00 off
7 sets of:
3 strict ring dips
Max set of strict pull ups
Rest about 90 seconds between sets.
See if you can bump up your total pull up count from what you got two weeks ago.
AMRAP in 10 minutes:
21 thrusters
12 toes to bar
Keep the thruster weight light enough that finishing each round in 2 sets is not out of the question. If you’re pushing hard and are strong on the movement, you might even be hanging onto unbroken thrusters throughout the workout. Modify the range of motion on the toes to bar so that they never take more than 3 or 4 quick sets.
standard: 55/45
rx and sport: 75/55
metcon: 5×1:40 on, 0:20 off
EMOM for 10 minutes:
Slow pull snatch high pull
Slow pull power snatch
We’re practicing good positioning by slowing down the pull off the floor to take a full 3 seconds before we pass the knee and accelerate through the hip. Use the high pull to prime the tempo and positioning, and then follow through on the second rep.
4 rounds:
0:40 of hang power cleans
1:20 of calories
2:00 of rest
Pick a hang power clean weight at which you can hit a few small sets in the 40 seconds you have on the barbell. Make a quick transition onto your machine each round and push hard; you have a full 2 minutes to recover, and you’re only doing this 4 times.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×2:00 on, 2:00 off
For time:
1,000 meter run
5 rounds of 12 push jerks and 40 double unders
1,000 meter run
27 minute time cap
Use a push jerk weight that lets you finish each round of 12 in no more than two sets. Scale the jump rope volume and difficulty to something that you can complete in 45 seconds or less. Do your best to stick with the full 1,000 meter runs unless that’s a very challenging movement for you. In that case drop it down to 800 or 500.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off
It’s Bring a Friend Day!
We’ll have free drop-ins at both the 8:30 and 9:30, no need for your friend to sign up ahead of time. Hope to see you there!
Workout of the Day:
AMRAP in 20 minutes, with a partner:
300 meter plate carry, together
25 sychro air squats
2 minute total plank hold, one partner holding while the other rests
Choose a plate that you’re comfortable carrying for about half of the 300 meter distance; you’ll run with your partner and switch who’s carrying the plate whenever you want. When you get back to the gym, complete 25 synchro air squats, working at the same time. After the squats, you and your partner will accumulate 2 minutes in a plank hold. One person will hold in the plank at a time, and when that person needs a break the partner will start. Switch as many times as you need to accumulate 2 minutes.
10 rounds:
1 minute of kettlebell swings
1 minute of wall balls
At the start of each minute, complete 5 burpees. Record your total number of swings plus wall balls at the end of the workout.
Happy Birthday, Collette! This workout is one of her favorites, and a repeat from last year.
Pick a manageable swing weight for this one! This is a 20 minute workout, so you don’t want to be struggling with any of the 3 movements right out of the gates. If 5 burpees per minute (100 total) is too much for you, drop the number down to 4 or 3.
standard: 16/12 kg KB, 12/8 lb ball
rx and sport: 24/16 kg KB, 20/14 lb ball
metcon: 10×1:00 on, 1:00 off
Stretching, to be done after the workout.
15 minutes of your coach’s choice, or:
2 minute pigeon per side
2 minute lunge stretch per side
1 minute twisted cross per side
2 minute standing straddle
1 minute half saddle per side
5 rounds:
1 minute supine plank on the boxes
Max L-hang or tuck hang from the bar
Rest about 90 seconds between rounds.
For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. If you need to make it a little tougher, add a 15, 25, or 35 pound plate to your hips. For the L-hang or tuck hang, keep your knees above the height of your hips and extend your legs to a degree that lets you hold for about 10-20 seconds.
For time:
27-21-15-9
Devil press
30 sit ups before each round
16 minute time cap
Use a dumbbell weight that you’re comfortable snatching for decently high volume, and try to settle into a steady pace on the devil press. Try to speed up on the sit ups, and not slow down on the devil presses.
standard: 35/20
rx and sport: 50/35
metcon: 4×2:30 on, 0:30 off