Author: cfdavis

Skill
AMRAP in 7 minutes:
5 strict pull ups
20 second hollow hold

Scale the pull ups to banded or ring rows so that you can complete 5 reps in no more than 20 or 30 seconds throughout the 7 minutes.

Workout of the Day
6 rounds:
3 minutes of calories on the rower, bike, or ski erg
1 minute of rest

Record the sum of all of your calories. Use this as a chance to find a sustainable pace on your machine of choice. If you would prefer to run instead of use a machine, then do a 500 meter run every 4 minutes for 6 rounds.

Skill
10 minutes of handstand practice
Your choice of handstand skill today! Ask your coach for suggestions if you aren’t sure what to practice, or work on your favorite handstand drill on your own.

Workout of the Day
AMRAP in 12 minutes:
5 front squats
15 lateral burpees
75 single unders (see below)

The jump rope in the workout today is prescribed as single unders with a normal rope for all levels. The idea in this context is to be able to recover and catch your breath on an unbroken set of jump rope, much like you would on a short run, row, or bike. If you’re worried that single unders will be too easy, then push the pace on the front squats and burpees so that you really need that recovery movement. Don’t worry, double unders will be coming up again soon!
Pick a front squat weight that you can reliably do unbroken through most of the workout.

standard: 95/65
rx: 135/95
sport: 155/105
overachiever: 185/135

Skill
Every 45 seconds for 12 rounds:
One hang squat clean plus one squat clean from the floor

Focus on a tall, full extension in the jump on your hang squat clean, and then try to maintain that level of extension when you take the second rep from the floor. As always, prioritize form over load.

Workout of the Day
AMRAP in 10 minutes:
10 alternating dumbbell power snatches
10 dumbbell overhead lunges (one dumbbell)

Pick a weight that lets you get through the snatches unbroken, and then the overhead lunges unbroken, with a short break in between the two movements. Feel free to do all of the overhead lunges on one arm in a single round, but be sure to alternate arms between rounds so that they get even work. If the overhead position is a no-go for you, then consider goblet or unweighted lunges.

standard: 35/20
rx: 50/35
sport: 50/35
overachiever: 65/45

Workout of the Day
Memorial day hours:
One class at 10 am
Open gym at 11 am

AMRAP in 30 minutes, with a partner:
40 sit ups
30 squats
20 burpees
One partner working on the sit ups, squats, and burpees at a time. After you switch which partner is working on the bodyweight movements, the one who just got off of those movements must complete an 800 m run before they are allowed to tag back in and take over the count. Partners don’t have to do the same amount of work as each other, and may tag out in the middle of a round as long as their partner has completed their run.

rx: 800 m run or row, or 2,000 m bike

Workout of the Day
AMRAP in 20 minutes:
200 m run with a med ball
20 step ups with a med ball
40 double unders

Pick a jump rope difficulty that takes no more than about 30 seconds to complete each round.

standard: 14/10, 24/20, single unders
rx: 20/14, 24/20
sport: 30/20, 24/20
overachiever: 30/20, 24/20, drag rope double unders

Workout of the Day
5 rounds:
1 minute of box jumps
1 minute of push presses
1 minute of calories on the bike or rower
1 minute of rest

Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score.

standard: 55/45, 24/20, step ups
rx: 75/55, 24/20
sport: 96/65, 24/20
overachiever: 115/85, 24/20

Workout of the Day
5 rounds:
1 minute of box jumps
1 minute of push presses
1 minute of calories on the bike or rower
1 minute of rest

Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score.

standard: 55/45, 24/20, step ups
rx: 75/55, 24/20
sport: 96/65, 24/20
overachiever: 115/85, 24/20

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:
8 hang power cleans
8 overhead lunges
25 sit ups

Pick a weight that lets you move through the hang power cleans unbroken, take a short break, and then move through the overhead lunges unbroken without compromising on form.

standard: 65/45
rx: 95/65
sport: 95/65, 8 t2b
overachiever: 115/85, 8 t2b

Skill
Every 90 seconds for 6 rounds:
3 squat cleans plus one set of push ups

Pick a push up difficulty that lets you get through about 5-20 push ups each round. Keep the push up sets sub-maximal, remembering that you have 6 rounds of this and will want to buy yourself at least 30 seconds of rest before getting back on the barbell.

Workout of the Day
Every 6 minutes for 4 rounds:
800 m run, row, or ski, or 2,000 m bike

Record the slowest of your 4 times as your score.

Skill
Every 90 seconds for 10 rounds:
One wall walk plus a 10-30 second hold at the top
Immediately into a 10-30 second L-sit
Rest for the remainder of the 90 seconds after you complete each movement

Be sure to come down from your wall walk while you still have energy; these should not be max effort holds that have you shaking or collapsing by the end of them. prioritize good core position over the duration of the hold.

Workout of the Day
AMRAP in 12 minutes:
20 alternating dumbbell power snatches
12 burpee box jump overs

The dumbbell snatch weights are intentionally very light on this workout; the snatches should be a light, unbroken recovery set, with a similar effect to that of a short run or bike effort. If you are looking to make up time on your rounds, do so by speeding up the burpee box jump overs.

standard: 25/15, 20/14″
rx: 35/20, 20/14″
sport: 35/20, 20/14″
overachiever: 35/20, 20/14″