Author: cfdavis

Skill
EMOM for 10 minutes:
Slow pull power snatch
Power snatch

Be deliberate about your speed and positioning on the slow pull power snatch; you should be waiting to accelerate until you’re a couple of inches above the top of your knee. Do your best to keep that good positioning and timing on the full speed power snatch. Feel free to drop the bar between reps or do touch-and-go, but try to stay consistent with your choice across the 10 rounds.

Workout of the Day
3 rounds for time:
12 strict pull ups
21 kettlebell swings
400 meter run

16 minute time cap

This workout is a twist on a classic benchmark. Scale the pull up difficulty so that you can finish in about a minute when you’re fresh; they might drop off quite a bit across the 3 rounds, so set yourself up for success by making sure that you can work through round one pretty quickly.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×3:00 on, 1:00 off

Skill
Strict Press
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
6 rounds:
1 minute of calories
15 seconds of rest
1 minute of wall balls
15 seconds of rest

Find a sustainable pace on both movements; the 15 seconds of “rest” will really just be enough time to transition from one movement to the next. A great goal on this workout is to stay on your machine at a working pace for the entire 60 seconds. There’s no need to get off early when you have transition time already built in to the interval.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 12×1:00 on, 0:15 off

Skill
Deadlift
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
5 rounds for time:
45 double unders
9 clean and jerks

15 minute time cap

Load your barbell to a weight that has you doing quick singles, and do your best to avoid resting for more than a few seconds at any point in the workout. Scale the jump rope to a volume and difficulty that you’re able to finish in less than a minute throughout the workout.

standard: 95/65
rx: 135/95
sport: 135/95, drag rope double unders
metcon: 5×1:30 on, 0:30 off

Workout of the Day
Just one class at 9 am today, with open gym from 10 until noon.

Workout of the Day:
5 rounds, 5 minutes on, 2 minutes off, with a partner:
30 step ups (total)
30 syncro sit ups
30 step ups (total)
15 syncro burpees

Pick up where you left off each time you start back up after the 2 minute rest. Divide the step ups between you and your partner any way you’d like. If your partner is stronger on bodyweight conditioning movements than you, make them do more step ups!

standard, rx, and sport: 20 inch box
metcon: 5×5:00 on, 2:00 off

Workout of the Day
5 rounds for time:
200 meter run
16 push presses
12 kipping pull ups

20 minute time cap

Use a barbell that lets you complete the 16 push presses in no more than 3 sets throughout the workout. Scale the kipping pull ups by adding a band or switching to ring rows; the target is to be able to finish the 12 reps in not much more than 60-90 seconds. It’s ok if you break them up quite a bit, as long as you’re staying in that time domain.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×2:30 on, 0:30 off

Workout of the Day
AMRAP in 20 minutes:
100 foot suitcase lunge (one dumbbell, one kettlebell)
400 meter run

Pick a pair of weights that let you do walking lunge steps with a solid upright torso and not too much stutter stepping. The 100 foot lunge will be from the garage doors to roughly where the towel baskets are, and back again. Set your weights down when you finish the lunge, and head right out onto your run. Settle into a steady pace and do your best to maintain it for 20 minutes.

standard: 35/20 pound DB, 16/12 kilo KB
rx and sport: 50/35 pound DB, 24/16 kilo KB
metcon: 4×4:00 on, 1:00 off

Skill
Back Squat
5 at 65% of your max
5 at 70% of your max
5 or more at 75% of your max

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
For time:
21-15-9
Deadlift
Push up
Toes to bar

Load your deadlift to a weight that lets you complete each round in no more than 3 quick sets. It’s ok if the push ups and toes to bar slow you down a bit, but you shouldn’t be making them so difficult that you’re doing singles at the start of a round. If you’re a strong deadlifter, load up to the sport weight today.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 6:00 on, 1:00 off, 6:00 on

Skill
EMOM for 10 minutes:
Slow pull power clean
Power clean

This drill combination for the power clean helps you find accurate positioning and good timing on the slow pull rep, and then replicate that on the regular speed clean. The bar should be close in to the legs as you pass the knees, and your speed shouldn’t fully develop until you’re at about mid-thigh. Feel free to drop the bar between reps.

Workout of the Day
5 rounds:
1 minute of calories
1 minute of devil presses
1 minute of rest

Push the pace on the machine to rack up the calories, and then try not to completely hit a wall on the devil presses. Your goal should be to move for as much of the 2 work minutes as possible before you get to the rest interval. Pick a dumbbell weight that you’re comfortable snatching for moderate volume.

standard: 35/20 pounds
rx and sport: 50/35 pounds
metcon: 5×2:00 on, 1:00 off

Skill
Strict Press
5 at 65% of your max
5 at 70% of your max
5 or more at 75% of your max

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
For time:
49-40-30-20-10
Crossover
Sit up

14 minute time cap
Note: 49 is not a typo

Happy Birthday, Linda! Linda chose a twist on a classic benchmark for her birthday workout. Scale the crossovers so that the first round takes no more than about a minute and a half to complete, and complete a rep progression down from there. Talk with your coach if you need help working out a rep scheme. Move quickly, and avoid stalling for rest in the transition between movements; this is a short workout, so you’ll have to push for intensity if that’s what you’re after today.

standard, rx, and sport: as written
metcon: 3×3:00 on, 1:00 off

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

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
5 rounds for time:
10 hang power snatches
20 air squats

12 minute time cap

Scale the snatches to a weight light enough that you can finish each round in no more than 2 quick sets with a short rest. This workout should let you move without much downtime across all 5 rounds. Focus on good range of motion on both the hang power snatch and (especially) the air squat, even if you’re moving fast.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×1:20 on, 0:40 off