Author: cfdavis

Workout of the Day
5 rounds:
1:30 of step ups (unweighted)
1:30 of calories
1:30 of rest

Settle into a steady pace on the step ups, and then push hard on the machine; you’ll definitely be getting more step ups than you are calories, but there’s a pretty hard upper limit on how fast you can go on them. Avoid getting into the range of inefficient diminishing returns on the step ups, and instead apply that extra energy to the machine in the second 1:30 of work.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 5×3:00 on, 1:30 off

Workout of the Day
4 rounds for time:
20 alternating dumbbell power snatches
15 wall balls
15 toes to bar
15 wall balls

24 minute time cap

Grab a dumbbell weight that you’re comfortable snatching for sets of 10, and consider scaling the wall balls so that you can go unbroken on them in most of the rounds. Modify your range of motion on the toes to bar so that you’re able to maintain sets of 5 throughout most of the workout.

standard: 35/20 pound dumbbell, 12/8 pound wall ball
rx: 50/35 pound dumbbell, 20/14 pound wall ball
sport: same as rx, but 5 rounds for time
metcon: 4×4:00 on, 1:00 off

Skill
Back Squat
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Be sure to ask for two spotters on your last set if you plan on going hard.
Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 7 minutes:
16 push ups
8 power cleans

Rest 2 minutes

AMRAP in 7 minutes:
20/16 calories
8 power cleans

Record your rounds and reps separately for both AMRAPs. Use a power clean weight that has you doing steady singles or small sets throughout the workout. Scale the push ups with the goal of never dropping down to one rep at a time.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7:00 on, 2:00 off, 7:00 on

Skill
EMOM for 10 minutes:
3 power cleans (quick singles)

Practice quickly and fuidly setting up for each rep of the power clean today. Keep the weight light enough that you don’t feel like you have to spend a lot of time between reps fiddling with your positioning before you go again.

Workout of the Day
For time:
21-15-9
Pull up (strict or kipping)
Power snatch

12 minute time cap

Scale the power snatches to a weight that lets you hang on to sets of about 5 throughout the workout, without too much rest in between. Modify the pull up difficulty by adding a band or switching to ring rows so that you can keep a similar set sizes and cadence as the power snatches.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 3×2:30 on, 0:30 off

Skill
Strict Press
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 12 minutes:
15 box jump overs
15 Russian kettlebell swings
30 sit ups

Russian swings just come up to eye level, so push for a heavier weight than you typically swing in a workout. Settle into a steady pace on all three movements, and stay focused on safe and accurate jumps on your box jump overs as you start to fatigue.

standard: 16/12 kg KB, 20/12 inch box
rx: 32/24 kg KB, 24/20 inch box
sport: 32/24 kg KB, 30/24 inch box
metcon: 6×1:30 on, 0:30 off

Skill
5 rounds:
3-5 hard strict pull ups
5-10 easy strict pull ups or ring rows
Rest 1-2 minutes

This is a repeat from two weeks ago. The goal today is to do the same number of “hard” pull ups, but increase the number of “easy” pull ups compared to that last session.

You’ll be tackling two different difficulties of pull ups in this bodyweight strength work. You might do unassisted pull ups for the “hard” reps and banded pull ups for the “easy” reps, or lightly banded pull ups for “hard” and heavily banded for “easy,” or heavily banded for “hard” and ring rows for “easy.” Whatever your setup, the goal is to move immediately from one style to the next, and to have the second set of pull ups be easy enough that you can get about twice as many as you got on the first set. Rest a minute or two between sets.

Workout of the Day
3 rounds for time:
90 drag rope single unders
21 thrusters

15 minute time cap

Scale the thruster weight to something that lets you finish the 21 reps in no more than 3 quick sets fresh; this movement can slow down quite a bit, so you want to be on the conservative side with your weight selection.

standard: 65/45
rx and sport: 95/65
metcon: 3×3:00 on, 1:00 off

Skill
Deadlift
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
5 rounds:
1 minute of hang squat cleans
1 minute of calories
1 minute of rest

Load your bar to a weight heavy enough that the hang squat cleans get hard quickly, but light enough that you’re always able to do sets of at least 3-5. Keep a strong and steady pace on the machine, and add up all of your reps and calories at the end of the workout.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off

Workout of the Day
Every 5 minutes for 5 rounds:
200 meter run
12 toes to bar
12 push jerks

Rest in the remainder of each 5 minute interval

Push the pace on all three movements, and practice quick and efficient transitions from one to the next. Your push jerk weight should be light enough that you’re either finishing unbroken or in 2 quick sets. Push presses are fine if you’re strong at that weight. Modify your range of motion on the toes to bar so that you finish in no more than 3 or 4 quick sets. Record the slowest of your 5 times.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 2:00 off

Workout of the Day
4 rounds for time:
20 push ups
20 deadlifts
500 meter run

30 minute time cap

Use a deadlift weight that lets you complete the 20 reps in 2 or 3 quick sets; it should definitely be on the lighter side today so that 80 total reps is reasonable. Scale your push ups so that you don’t grind to a halt within the first couple of rounds. It’s ok if they get hard by the end of the workout, but you should be able to do quick sets of at least 2 or 3 throughout it.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×5:00 on, 1:00 off

Skill
Back Squat
3 at 70% of your max
3 at 75% of your max
3 or more at 80% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 14 minutes:
14 single arm dumbbell overhead lunges
7 burpee box jumps

Drop the overhead lunge down to a goblet lunge if that position is sketchy on your shoulder. Switch arms any time you’d like on the lunge so that you get an even amount of work done on both sides; you can do all 14 lunges on one arm and then switch the next round if you’d like. Find a steady pace and settle in.

standard: 35/20 lb DB, 20/12 inch box
rx and sport: 50/35 lb DB, 24/20 inch box
metcon: 7×1:40 on, 0:20 off