Author: cfdavis

Workout of the Day

5 rounds:
90 seconds of alternating dumbbell power snatches
90 seconds of calories
90 seconds of rest

At the start of the dumbbell snatch interval and the calorie interval, complete 46 drag rope single unders. Happy Birthday, Dagon!

Use a dumbbell that you’re comfortable hanging on to for about a minute of work each round. Scale the jump rope volume to something that you can finish in no more than 30 seconds. Push the pace on the machines! Add up all of your calories and dumbbell snatches at the end of the workout.

standard: 35/20
rx: 50/35
sport: 50/35, double unders instead of drag rope single unders
metcon: 5×3:00 on, 1:30 off

Workout of the Day

AMRAP in 25 minutes:
200 meter farmer’s carry (one KB, one DB)
30 weighted step ups (one DB only, no KB)
400 meter run

Focus on your step ups when you’re choosing your weight; pick a dumbbell that you can hang on to for sets of 10-15 step ups, then choose a kettlebell that’s within 5 or 10 pounds of that weight. Settle into a steady pace and do your best to sustain it across the 25 minutes.

standard: 20/12 inch box, 16/12 kg KB, 35/20 lb DB
rx and sport: 24/20 inch box, 24/16 kg KB, 50/35 lb DB
metcon: 5×4:30 on, 0:30 off

Skill

Every 30 seconds for 12 rounds:
2 lateral burpees
1 power clean

Last week you had 40 seconds to do 2 lateral burpees, a power clean, and a push jerk. Today you don’t have to do the push jerk, but you lose 10 seconds off the interval. This will feel substantially tighter, so don’t plan on making any jumps in weight. Work at around 60% of your max power clean and keep the weight the same all the way through this, and you’ll be fine.

Workout of the Day

For time:
10-9-8-7-6-5-4-3-2-1
Hang power clean
Before each round, complete 10 push ups

15 minute time cap

Grab a barbell with which you’re confident you can complete each round in no more than 2 sets, even if you need a bit of a break between them. You’re only doing 10 push ups per round, but the frequency of push up rounds will stack up quickly as the power clean count diminishes later in the workout, so be a little bit conservative in the push up difficulty you select for this one.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5x 2:00 on, 0:30 off

Skill

About 10 minutes of handstand practice

Have some fun working on handstand skills or strength/stability drills with your coach! If you aren’t sure what to practice, talk to them and they’ll help you get sorted. Below is a list of drills in roughly ascending order of difficulty.

Plank
Box shoulder stand
Box pike handstand hold
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up practice
Handstand walk
Freestanding handstand hold
Freestanding sequence: Hold, short walk, pirouette, repeat
Ramp/Stairs
Stairs/Ramp

Workout of the Day

AMRAP in 8 minutes:
30 double unders
4 thrusters

Use a very challenging thruster weight today; you should be right on the edge of being able to do all of your sets unbroken, and it’s ok if you do have to break it into 2 quick doubles at some point during the workout. Scale the jump rope to take no more than about 45 seconds per round. This workout is only 8 minutes, so try to take a slightly quicker pace than you would on a longer effort.

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

Skill

6 sets of 4 front squat

Target 80%, or up 5-10 pounds from two weeks ago.

Try to hold the same weight across all 6 sets if reasonable.

Workout of the Day

5 rounds:
40 seconds of toes to bar
20 seconds of rest
40 seconds of calories
20 seconds of rest

Modify the range of motion on the toes to bar so that you can maintain about 10-15 toes to bar each round. Push the pace on the machine, and be cautious of tearing on the toes to bar.

standard, rx, and sport: as written
metcon: 12×0:40 on, 0:20 off

Skill

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

Rest about 90 seconds between sets.

For both movements, use no weight and the same band set up (or lack thereof) that you ended on last week. Both of these movements should feel lighter and easier than where you ended up in the progression, so ideally you’ll be able to push for larger sets on the dips. We’ll be reversing this order next week (3 dips, then max pull ups). Record the total number of strict dips you complete added up across all 7 rounds.

Workout of the Day

5 rounds:
30 seconds of deadlifts
60 seconds of calories
30 seconds of rest
60 seconds of rest

The rest interval here is really just 90 seconds, but it’s written as it is to show what kind of timer we’ll be working with; the clock will alternate between a 30 second interval and a 60 second interval, so make sure you don’t start back up until you’ve gotten your full rest. Choose a challenging weight on your deadlift today; you’re only going for 30 seconds at a time, and you’re coming into the deadlifts fresh off the rest each round.

Add up all of your reps and calories at the end of the workout.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 5×90 seconds on, 90 seconds off

Workout of the Day

Just one workout at 9 am today, with open gym from 10-11

Workout of the Day:

AMRAP in 25 minutes, with a partner:
50 kettlebell swings total, one partner working at a time
75 step ups total, one partner working at a time
1,000 meter run together

Do your best to partner up with someone that uses the same kettlebell swing weight as you so that you can share equipment. Switch off back and forth between working and resting as you chip through all of the swings and then all of the step ups. Don’t feel obligated to do the same numbers as your partner! If they’re stronger on one movement, let them take a little more of the reps. Hit the run at the same time, and don’t start the next round until both partners are back in the gym.

standard: 20 inch box, 16/12 kg KB
rx: 20 inch box, 28/20 kg KB
sport: 20 inch box, 32/24 kg KB

Workout of the Day

3 rounds for time:
30 dumbbell push jerks
40 crossovers
500 meter run

24 minute time cap

Scale your dumbbell weight to one at which you can hang on to sets of about 10 throughout the workout. Switch sides whenever you’d like on the push jerks; don’t alternate every rep, but make sure that you get the same amount of work in on both sides. Make sure you stand all the way up before lowering the dumbbell from overhead on each rep. Modify the crossover volume so that they don’t take you more than 90 seconds to get through.

standard: 35/20
rx and sport: 50/35
metcon: 3×5:00 on, 1:00 off

Workout of the Day

AMRAP in 20 minutes:
3 power snatches
10 box jump overs

Every 4 minutes, including at the start of the workout, run 500 meters

Use a barbell that forces you to stick with quick singles for most or all of the workout. You’ll only have about 2 minutes to work on the power snatches and box jumps when you come back in from each run before you head out again, so try not to slow down too much on the runs and lose more time. You’ll be running at 0:00, 4:00, 8:00, 12:00, and 16:00. Stay safe and focused on the box jump overs as you fatigue. Pick up where you left off on the AMRAP when you get back in to the gym.

standard: 85/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 5×3:00 on, 1:00 off

Skill

EMOM for 12 minutes, alternating between:
1: 2-3 high ring kipping swings
2: 2-3 low ring muscle ups transitions (no dip)

If you’re feeling confident, then take the last 6 minutes of this interval to instead work on muscle up attempts at your own pace. Talk to your coach and have them take a look at your attempts to give you feedback. If you’re watching folks go for muscle up attempts, cheer them on! Avoid giving cues or feedback though; there’s a lot going on in a muscle up, and it’s best to leave the technical focus to be determined by the coach and the athlete.

If you aren’t comfortable with the drills above, then alternate between:
1: 10 ring rows
2: 10-20 second ring support hold

Workout of the Day

4 rounds:
2 minutes to complete 15 back squats, then max cals in the remaining time
2 minute rest

Add up all of your calories for your score.

15 back squats at this light prescribed weight shouldn’t be an issue for fresh legs, but if you’ve been coming to all of the classes this week then your legs are likely a long way from fresh. Take a steady pace on the squat buy-in, and then pick it up on the machine.

Take the back squats off the floor, and don’t drop the bar behind you unless it’s an emergency.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:00 on, 2:00 off