Author: cfdavis

Skill

Front squat
4 sets of 8 reps

Target about 65% of your max

We’re bumping the volume up and pulling the weight down; be conservative with your loading today so that holding across all 4 sets of 8 reps at the same weight isn’t out of the question.

Workout of the Day

5 rounds:
1 minute of kettlebell swings
1 minute of push ups
1 minute of calories

Go with a middle-of-the-road kettlebell weight today; it shouldn’t be the heaviest weight you use, and it shouldn’t be the lightest. Scale the push up difficulty so that you’re able to maintain at least small sets for the majority of the workout, only dropping to singles towards the very end of the intervals, if at all. Add up all of your reps and calories at the end of the workout.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×2:00 on, 1:00 off

Skill

7 sets:
3 strict pull ups
3 strict ring dips into a ring support hold

Rest about 90 seconds between sets

Scale the pull ups and dips so that you can complete them unbroken, but with some challenge. Hold at the top of your last dip for a good 5-20 seconds on the ring support hold if you’re able.

Workout of the Day

AMRAP in 8 minutes:
10 overhead lunges
35 crossovers

Grab an overhead lunge weight that makes you question whether you can go unbroken across the whole 8 minute workout. If the overhead position is at all sketchy or unstable, drop it down to a front rack lunges. Modify the jump rope volume and difficulty so that it takes no more than about 45 seconds per round.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:40 on, 0:20 off

Skill

EMOM for 10 minutes:
Hang power clean
Power clean

Hit good full extension on the hang power clean, then keep the same degree of extension on the second rep from the floor. Feel free to add weight, as long as it stays pretty.

Workout of the Day

AMRAP in 7 minutes:
10 deadlifts
10 toes to bar

Rest 2 minutes

AMRAP in 7 minutes: Calories

Scoring: Add up all your rep and calories. 5 rounds on the first half (100 reps) plus 87 calories on the second half would be 187.

Use a tough deadlift weight, but not the heaviest that you use in a workout; 10 reps shouldn’t take more than 3 quick sets. Scale the toes to bar so that you’re able to do sets of 3-5 throughout the workout.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 7:00 on, 2:00 off, 7:00 on

Workout of the Day

AMRAP in 20 minutes:
12 strict presses
16 box jump overs
200 meter run

Use a barbell weight that lets you finish the strict presses in 2 or 3 sets each round. Settle into a steady cadence on the box jump overs and run, making sure that you’ve got energy and focus to land each box jump over safely.

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 5×3:00 on, 1:00 off

Workout of the Day

AMRAP in 24 minutes:
2-4-6-8-10-12… etc
Squat cleans

Before each round, complete:
400 meter run
8 lateral burpees

Yesterday you got to practice quick transitions between burpees and the barbell during the skill work; do your best to apply that in the workout today. Use a squat clean weight that is heavy and challenging, but that you can always succeed at. Use the run as a slight recovery, and prepare to move quickly ont he burpees and squat cleans when you get back into the gym each round.

standard: 105/80
rx: 155/105
sport: 185/135
metcon: 4×5:00 on, 1:00 off

Workout of the Day

Every 30 seconds for 10 rounds:
2 lateral burpees
1 power clean plus push jerk

We’ve got the same time limit as last week’s burpee + power clean, but we’re adding the push jerk back into the mix. Keep it light and cycle the push jerk straight out of your power clean catch.

Workout of the Day

5 rounds:
1 minute of medicine ball sit ups
20 seconds of rest
1 minute of strict ring dips
20 seconds of rest
1 minute of calories
20 seconds of rest

Find a sustainable pace on all three movements; this is a 20 minute workout, so don’t push too hard thinking you’ll get good recovery from the short rest interval. Modify the dips using a band or by switching to push ups. Add up all of your sit ups, dips, and calories at the end of the workout.

standard: 12/8
rx and sport: 20/14
metcon: 15×1:00 on, 0:20 off

Workout of the Day

AMRAP in 8 minutes:
20 second L-sit
20 second arch hold
20 second handstand hold against the wall

Modify each movement so that you can hold for the whole 20 seconds. Tuck your feet in on the L-sit to make it easier, tuck your elbows on the arch hold, and do a low wall walk or a plank hold instead of a handstand kick up if needed. Rest between your 20 second efforts to make sure you can complete the next one.

Workout of the Day

AMRAP in 12 minutes:
40 double unders
12 push presses
12 front rack lunges

Keep the weight on the lighter side today; you should be able to do the push presses and the lunges in one or two sets each. Scale the jump rope to a volume and difficulty that you can finish in no more than a minute.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off

Workout of the Day

Deadlift
6 sets of 3 reps
Target 80-85%, or up 5-20 pounds from last week

Rest about 2 minutes between sets, and keep an eye on your back position; don’t sacrifice safe form for a few more pounds.

Workout of the Day

For time:
21-15-9
Power clean
Toe to bar

15 minute time cap

Choose a power clean weight that has you one the edge between steady singles and small sets. Scale the toe to bar range of motion so that you can sustain a steady cadence and a set size of at least 3-5. If you’re strong on both movements, then start this workout with an ambitious pace and try to get it done in less than half of the time cap.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×2:00 on, 1:00 off

Workout of the Day

7 sets of:
3 strict ring dips
Max set of strict pull ups

Rest about 90 seconds between sets.

Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups

Workout of the Day

4 rounds:
1 minute plank hold
1 minute of single arm Russian kettlebell swings
1 minute of calories
1 minute of rest

Choose a relatively light kettlebell for your single arm swings; you’re only going up to shoulder height, but it will be more difficult to stabilize and control without the benefit of both arms. Switch arms every 5-15 reps instead of alternating every swing. Do your best to hang on to your plank for the full minute, and try to be quick on the machines. Add up all of your swings and calories at the end.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 4×3:00 on, 1:00 off

Workout of the Day

EMOM for 10 minutes:
Hang power snatch
Power snatch

Focus on good positioning and full extension on your hang power snatch, then keep that same positioning and extension on the second rep from the floor. Feel free to add weight across each round as long as your form doesn’t suffer.

Workout of the Day

AMRAP in 14 minutes:
14 burpee box jumps
21 wall balls

Focus on your breathing on both movements, and try to find a consistent and manageable pace that doesn’t force you to stop too often; 14 minutes will feel like a long time to alternate between these two movements if you’re constantly push too hard and hitting a wall.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 7×1:30 on, 0:30 off