Author: cfdavis

Skill

8 sets of 3 ring muscle ups transitions
Strict, with no dip out of the catch

Work with your coach to practice strict muscle up transition work, with no dip at the top. Try to push the difficulty of the drill you’re working on a little bit from the last two weeks. Take about a minute or two of rest between each set. Below is a list of strict transition drills from easiest to hardest.

Low ring transitions, feet on the floor
Low ring transitions, banded
High ring transitions, banded
High ring transitions, unassisted

Workout of the Day

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

Choose a power snatch weight that lets you hit either small sets or quick singles throughout the minute of work; it’s ok if you aren’t able to hold onto it for big sets, but you should never be struggling to get back on the bar. Keep a steady pace on the machine.

standard: 55/45
rx: 95/65
sport: 115/85
metcon: 5×2:30 on, 0:30 off

Skill

10 sets of 3 strict pull ups
Banded, unassisted, or weighted

Rest about a minute between sets

Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump!

Workout of the Day

AMRAP in 12 minutes:
12 toes to bar
24 wall balls
60 drag rope single unders

Scale range of motion on the toes to bar so that you can always hit a quick set of 3 or 4 reps. Break up the wall balls as much as you need to, but try to avoid resting for more than about 5-10 seconds between your sets. Take a steady pace on the drag rope single unders.

standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 6×1:30 on, 0:30 off

Skill

6 sets of front squat:
2 tempo plus 2 regular
Tempo: 3 second descent, 3 second hold at bottom, fast up, 3 seconds between lifts
Target ~75%

Be dilligent about your tempo for the first two reps of each set, then drop the tempo and finish with 2 regular reps. Feel free to push past 75%, but save it for the last set or two, and don’t go so heavy that you lose your tempo or your positioning.

Workout of the Day

3 rounds for time:
18 hang power cleans
24 lateral burpees

16 minute time cap

Scale the hang power clean weight so that you can finish the 18 reps in 2 or 3 sets. Settle into a steady pace on the burpees; no rush there, you’re doing 72 total across the 3 rounds. If you have gas in the tank in the last round, that’s when you should push the pace on the burpees.

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

Skill

10 sets of 3 strict ring dips
Banded, unassisted, or weighted

Rest about a minute between sets

Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump!

Workout of the Day

3 rounds:
2:30 medicine ball step ups
2:30 calories

Settle in for long efforts on both stations; with 2:30 of work and no rest interval for the whole 15 minutes, you’ll have to find a sustainable pace that won’t force you to stop (too often). Focus on your breathing, and modify your pace so that it doesn’t get out of control.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 6×2:00 on, 0:30 off

Workout of the Day

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

Workout of the Day:
AMRAP in 25 minutes:
500 meter run
40 thrusters
30 sit ups

Choose an extremely light weight for your thrusters; you should be able to complete the 40 reps in 2 or 3 sets without too much difficulty. The challenge here will be the volume adding up round-to-round. Use the sit ups as a bit of a recovery, and then keep a strong pace on the runs.

standard: 35/25
rx: 45/35
sport: 65/45
metcon: 5×3:00 on, 2:00 off

Workout of the Day

AMRAP in 21 minutes:
20 alternating dumbbell power snatches
50 double unders
Every 7 minutes, including at the start of the workout, complete a 1,000 meter run

Grab a dumbbell that you’re comfortable snatching for consistent sets of 10 in a longer workout. Scale the jump rope volume and difficulty so that you can complete it in no more than about a minute each round. Try not to slow down too much on the runs, and pick up where you left off in the AMRAP when you get back in.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope double unders
metcon: 3×5:00 on, 2:00 off

Workout of the Day

6 rounds, 2 minutes on, 1 minute off:
8 lateral burpees
6 deadlifts
4 front squats

Happy Birthday, Coach Christine!

Start with the burpees each 2 minute interval, and add up your rounds and reps from each interval at the end of the workout.

Scale the barbell weight to one that lets you always hit the front squats unbroken, but with some difficulty. The deadlifts should always feel easy weight-wise, but the strength endurance challenge will start to stack up over the 6 rounds.

standard: 95/65
rx and sport: 135/95
metcon: 6×2:00 on, 1:00 off

Skill

6 rounds:
15 second ring support OR 3 banded low ring muscle ups (no dip)
20 second L-sit
20 second arch hold

Rest about a minute between rounds

We’re getting a little extra core and shoulder work in on top of some optional muscle up practice today. If you found a muscle up drill you were comfortable with last week then you can start each round with one set of that before you move on to the floor for your holds. If you’d prefer to keep it simple and practice the ring support hold, then start each round there.

Workout of the Day

AMRAP in 16 minutes:
12 push ups
12 Russian kettlebell swings
20 box jumps
12 Russian kettlebell swings

Use a heavier weight on the kettlebell swings than you otherwise would; Russian kettlebell swings are only to shoulder height, so you’ll be able to push the load a bit. This is also a good chance to modify the push ups to a challenging difficulty, with only 12 reps per round.

standard: 16/12 kg KB, 20/12 inch box
rx and sport: 32/24 kg KB, 24/20 inch box
metcon: 4×3:00 on, 1:00 off

Skill

7 sets of 4 strict pull ups
Banded, unassisted, or weighted

Rest about a minute between sets

Keep the same weight on today’s 7×4 that you did for last week’s 10×3. You could even consider adding another 2.5 to 5 pounds if that was easy for you. Make sure you leave room to grow on next week’s 10×3 though.

Workout of the Day

5 rounds:
1:30 to complete 14/10 calories, then max power cleans in remainder
1:30 rest

Add up your total power cleans completed at the end of the workout (don’t count any calories towards your total).

Push the pace on the machine to buy yourself time to complete power cleans. You have a full 90 seconds of rest each round, so try to hang on to an aggressive pace on the bar. Consider doing some sets of touch and go reps, even if you wouldn’t typically take that pace at this weight.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:30 on, 1:30 off

Skill

6 sets of deadlift:
2 tempo plus 2 regular
Tempo: fast up, 3 second hold, 3 second descent, touch and go

Target ~75%

Be dilligent about your tempo for the first two reps of each set, then drop the tempo and finish with 2 regular reps. Feel free to push past 75%, but save it for the last set or two, and don’t go so heavy that you lose your tempo or your positioning.

Workout of the Day

AMRAP in 12 minutes:
5-10-15-20-25… etc
Burpees
After each round of burpees, complete 12 push jerks

Use a push jerk weight that makes you break up the 12 reps into about 2 quick sets. If you’re using a light enough weight that you can finish them easily unbroken the whole way, then you’ll be spending all your time on the burpees. It’s not the worst possible outcome, but it might feel that way.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 3×3:30 on, 0:30 off