Author: cfdavis

Skill

7×4 strict pull up

Banded/weighted

This is our last session of this progression! Stick with last week’s weight if you can; if you aren’t able to finish with sets of 4, then complete the 28 total reps broken up however you need to get through them.

Workout of the Day

7 rounds for time:
50 drag rope single unders
15 wall balls

15 minute time cap

Happy Birthday, Kayla! Kayla specifically requested a repeat of this repeat for her birthday workout, and it’s an excellent wall ball and conditioning benchmark. We last did it on Thursday, January 9th, so check back to see what weight you used and how you did.

Try to hang on to unbroken wall ball sets for as long as you can, and keep your transitions quick between the movements.

standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 7×1:00 on, 0:30 off

Skill

6 sets of 4 deadlift

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

We’ve fully dropped the tempo reps out of our sets here; use the opportunity to make a very small jump in weight over what you used last time. Try to hold the same weight across all 6 sets if reasonable.

Workout of the Day

AMRAP in 14 minutes:
21 sit ups
14 kettlebell swings
7 strict presses

Scale the strict presses to a weight at which you think you can do most of the rounds unbroken. It’s ok if you do break them up, but you should at least be confident that you have a shot. Use a relatively light kettlebell for the swings; these should also likely be unbroken the whole time.

standard: 65/45 pound bar, 16/12 kg KB
rx: 95/65 pound bar, 24/16 kg KB
sport: 115/85 pound bar, 28/20 kg KB
metcon: 7×1:40 on, 0:20 off

Skill

Every 40 seconds for 10 rounds:
2 lateral burpees
1 power clean and push jerk

Continuing the theme of a shortening interval with a focus on transitions, we’re now working within 40 seconds to complete everything above. Practice cycling the push jerk directly out of the power clean catch to save a second or two each round. Keep the weight slightly lighter, and try to start each set right at the beginning of interval.

Workout of the Day

5 rounds:
1 minute of alternating dumbbell power snatches
30 seconds of rest
1 minute of calories
30 seconds of rest

Grab a dumbbell that you feel confident on, and hang on for large sets in the minute of work. Try to balance your effort equally across both the dumbbell snatches and the calories. Add up all of your calories and reps at the end of the workout for one big number.

standard: 35/20
rx and sport: 50/35
metcon: 10×1:00 on, 0:30 off

Skill

7×4 strict ring dip

Banded/weighted

This is our last session of this progression! Stick with last week’s weight if you can; if you aren’t able to finish with sets of 4, then complete the 28 total reps broken up however you need to get through them.

Workout of the Day

AMRAP in 12 minutes:
12 hang power cleans
10 front rack lunges
8 kipping pull ups

Happy Birthday, Leslie Ang! We’ve got a few of her favorite movements in today’s workout, enjoy!

Use a light and manageable weight today. This is the first of 3 workouts prescribed at a 95/65 pound bar this week. It’s a good indicator that you have a relatively balanced set of strengths if the same weight feels appropriate for all 3 workouts.

Scale the pull ups to a difficulty that lets you always finish the 8 reps in no more than 2 or 3 quick sets.

standard: 65/45
rx: 95/65
sport: 115/85, chest to bar pull ups
metcon: 6×1:20 on, 0:40 off

Workout of the Day

For time:
1,000 meter run
50 box jumps
50 devil presses
50 box jumps
1,000 meter run

25 minute time cap

Sorry about last Sunday’s sit up fest! That workout had the wrong rep scheme, and ended up being too short and too overloaded with sit ups because of the error. Today’s workout has neither of those problems; it will not be short, and there are no sit ups.

There are lots of devil presses though, so scale your dumbbell to a weight you’re comfortable working with for a large grind of a set. Stay safe and focused on the box jumps, and try not to slow down too much on the second run.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 4×4:00 on, 1:00 off

Workout of the Day

5 rounds, 3 minutes on, 1 minute off:
400 meter run
10 push jerks
Max front squats in remaining time

Use a barbell weight that lets you complete your 10 push jerks in one or two sets, leaving you with at least 30 seconds on the front squats. If you don’t think you’ll have any time for front squats, consider shortening the run to 300 meters.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off

Skill

Every 90 seconds for 8 rounds:
2-3 high ring kipping swings, immediately into
2-3 low ring muscle ups transitions (no dip)

If you’re feeling confident and your coach agrees that you can safely attempt it, then go for a muscle up on rounds 3, 6, and 8. Stick with only these 3 rounds even if you have muscle ups so that you can get extra practice on the fundamental drills, especially the transition work.

If you aren’t up for the high rings and transitions, then instead do:
Every 90 seconds for 8 rounds:
8 ring rows immediately into 8 push ups

Workout of the Day

AMRAP in 10 minutes:
15 hang power snatches
10 lateral burpees
30 double unders
10 lateral burpees

Use a light enough barbell that your hang power snatches never take more than 3 quick sets to complete. Modify the volume and difficulty of the double unders so that you can finish them in about 45 seconds or less. Settle into a steady pace on the burpees.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5×1:30 on, 0:30 off

Skill

10 sets of 3 strict pull ups
Banded/weighted

Rest about a minute between sets

Make one last jump in weight over last week’s 7×4

Workout of the Day

4 rounds:
1 minute of power cleans
1 minute of strict ring dips
1 minute of calories
1 minute of rest

Go with a power clean weight heavy enough that you’re doing steady singles for the whole workout. Scale the ring dip difficulty by using a band or assisting with your feet so that you can hang on to sets of 3-4 through most of each interval. Add up all of your reps at the end of the workout.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 1:00 off

Skill

6 sets of front squat:
1 tempo plus 3 regular
Tempo: 3 second descent, hold for 3 at the bottom, fast up, 3 seconds before the next rep
Target ~80%

Each set starts with just one tempo rep, so be dilligent about keeping to that tempo throughout the lift. Wrap up with 3 regular reps, and push the pace a little higher than you worked at two weeks ago on the 6 sets of 2/2. Avoid a little bounce out of your hold at the bottom position of the squat.

Workout of the Day

AMRAP in 12 minutes:
20 weighted step ups (single dumbbell)
16 dumbbell push jerks (single dumbbell)
12 toes to bar

Scale your range of motion on the toes to bar so that each round of 12 takes 2-3 quick sets. Focus on your limiting factor (step ups or push jerks) when choosing your dumbbell weight. Neither movement should turn into a grind at any point. Switch hands whenever you want on the push jerks, but get the same amount of work in on both sides.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 4×2:00 on, 1:00 off

Skill

Every 45 seconds for 10 rounds:
3 lateral burpees
1 power snatch

We’re hitting a similar pattern of burpees and lifting to last Tuesday’s, but we’re dropping 25% off both the burpee count and the interval time. This will be a tighter turnaround, so keep it light and stay focused on your speed and transitions.

Workout of the Day

5 rounds for time:
15 deadlifts
100 drag rope single unders

15 minute time cap

Pick a moderate weight on your deadlift for this workout; it shouldn’t be the heaviest or the lightest working weight on a deadlift, and you should be able to finish each round in 2 or 3 quick sets without and loss of form across all 5 rounds.

standard: 135/95
rx: 185/135
sport: 205/145
metcon: 5×1:40 on, 0:20 off