Author: cfdavis

Skill
AMRAP in 7 minutes:
5 push ups
20 second L hang or tuck hang

The L hang and tuck hang are done on the pull up bar, hanging underneath and bringing the legs up to either an L-sit position (L hang) or a tuck position (tuck hang). Pick a push up difficulty that lets you go unbroken for the majority of the 7 minutes.

Sport: Handstand push ups

Workout of the Day
AMRAP in 20 minutes:
400 m run/row/ski or 1,000 m bike
30 air squats
15 deadlifts

Mind your pace and keep things reasonable; it’s another toasty day. Set yourself up on the deadlift to be able to go unbroken or close to it.

standard: 115/85
rx: 185/125
sport: 225/155

Skill
8 sets of 3 reps:
Tempo back squat: 3 seconds down, 3 second hold, quick drive up.

Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for 3 seconds, and then standing up at your normal speed. You should not be going so heavy that you’re risking failure, but do be sure to ask for two spotters if you aren’t certain that you’ll make it through all 3 reps.

Workout of the Day
AMRAP in 15 minutes:
10 goblet lunges
15 box jumps
20 Russian twists

Today will be very hot; move as slowly as you need to to keep things reasonable. The weights you pick should let you go unbroken for most of the workout.

standard: 20/12 kg, 20/12″, 10/5 lb plate for Russian twists
rx: 28/20 kg, 24/20″, 15/10 lb plate
sport: 32/24 kg, 30/24″, 15/10 lb plate

Skill
10 sets of 3 strict or weighted pull ups
OR
Ring muscle up work

If you’re keen on practicing ring muscle ups, your coach will give you drills to work on. By far the most effective way of mastering ring muscle ups (or really any complex movement) is to make sure that the difficulty of the drill that you’re practicing is appropriate for your current skill and strength level. With muscle ups in particular, people very commonly make the mistake of spending lots of time and energy trying for a full muscle up and either failing outright, or struggling through the turnover with poor form. Instead of reinforcing that negative result, back up the difficulty of the movement to transition and kip work so that 95% of the reps that you’re attempting are executed with excellent technique. This is the fastest route to mastery.

Workout of the Day
AMRAP in 12 minutes:
15 kettlebell swings
30 sit ups
Every 2 minutes, interrupt the AMRAP to complete a 30 second plank hold. Pick up where you left off when you finish the plank and resume the AMRAP for the next minute thirty. You’ll do a total of six plank holds in this workout. Record total rounds and reps.

Pick a swing weight that lets you finish each round in one or two sets.

standard: 20/12
rx: 28/20
sport: 32/24, 15 toes to bar instead of sit ups, handstand hold against the wall instead of plank. Try to set up so that your pull up bar and handstand spot aren’t too far apart so that you don’t interfere with other people’s spaces.

Workout of the Day
AMRAP in 25 minutes:
800 m run/row/ski or 2,000 m bike
60 double unders
40 alternating dumbbell power snatches

You shouldn’t be spending more than about two minutes on the jump rope and two minutes on the dumbbell each round, so scale appropriately. Settle into a sustainable pace for a nice and long workout today.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope

Workout of the Day
2 rounds:
AMRAP in 8 minutes:
5 hang squat cleans
10 deadlifts
20 box jumps

After the first 8 minute AMRAP, rest 2 minutes, and then begin the second identical 8 minute AMRAP. You’ll have two separate round and rep scores for this workout.

Your hang squat cleans will be the limiting factor; pick a weight that lets you move through each round of 5 in one or two sets with solid form. It’s ok if you need to take ten or fifteen seconds to recover and set up for each set of squat cleans.

standard: 95/65, 20/12″
rx: 135/95, 24/20″
sport: 155/105, 24/20″

Skill
AMRAP in 7 minutes:
5 strict pull ups
30 second L sit

You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport variant if you’re totally confident that you can safely practice them.

rx: strict pull ups/plank
sport: 1 rope climb instead of strict pull ups

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25-30…etc
Push ups*
*Before each round of push ups, complete:
10 front rack lunges

Pick a barbell weight that lets you finish each round of lunges in no more than two or three sets with consistent form.

standard: 95/65
rx: 135/95
sport: 155/105, handstand push ups

Skill
7 rounds
30 seconds of Russian twists
30 seconds of supine plank
30 seconds of rest

Simple core work today! Pick a 5-15 pound plate for your Russian twists.

Workout of the Day
6 rounds on a 3 minutes clock:
400 m run/row/ski, or 1,000 m bike

You should have about 1 minute of rest after each round before you start again. Use your first round as a warm-up and test round, and then record the slowest of your last 5 rounds to the whiteboard and to sugarwod.

Skill
12 minutes of Clean and Jerk practice

Treat this skill work exactly like you would a lifting EMOM, but without the restriction of having to make a lift every minute. If you’re feeling strong and comfortable with the lift, you can work up to a heavy single with longer rest in between. If you’re newer to the lift, practicing sets of two or three reps at a time may be more beneficial. Power clean, squat clean, push jerk, and split jerk are all fair game.

Workout of the Day
AMRAP in 10 minutes:
20 devil presses
40 sit ups

This is a shorter workout today, so if you’re looking to push the pace you’ll want to start at a challenging but sustainable cadence on your devil presses. If you’re following the sport variant and working on toes to bar, keep and eye on your hands and be sure not to tear.

standard: 35/20
rx: 50/35
sport: 50/35, 20 toes to bar instead of sit ups

Skill
EMOM for 10 minutes:
3 power snatches

Focus on catching the barbell with your arms locked out, rather than catching with arms bent and then pressing out as you stand. Singles or touch and go are both fine for this skill work, just be sure that you’re keeping the weight light enough that your form doesn’t degrade.

Workout of the Day
AMRAP in 12 minutes:
200 m run/row/ski, or 500 m bike
12 hang power cleans

There’s a broad range of weights that will work for this AMRAP; if you keep it on the lighter end and go unbroken then you’ll get a solid 12 minutes of conditioning work in without much or any rest. If you go on the heavier side and can only do sets of 3 or 4 between rest, then the workout will be more strength focused. Either end of the spectrum is fine, as long as your form is solid and your range of motion is consistent.

standard: 75/55
rx: 115/85
sport: 155/105

Skill
10 minutes of handstand practice

Kick the week off upside-down! Your choice of handstand skills and drills for 10 minutes. Ask your coach for recommendations if you aren’t sure what to practice.

Workout of the Day
5 rounds:
1 minute of front squats
30 seconds of double unders
1 minute of lateral burpees
30 seconds of rest

You should be able to get 10-20 front squats in each minute; scale accordingly.

standard: 65/45
rx: 95/65
sport: 95/65, overhead squat instead of front squat