Author: cfdavis

Skill
EMOM for 10 minutes:
2-4 lateral burpees
1 power snatch

The timing and format of this power snatch work is the same as Monday’s clean and jerk practice; scale the burpees so that you finish in under 15 seconds, and get right on the lift from there.

Workout of the Day
4 rounds:
1:20 kettlebell swings
1:20 ring dips
1:20 calories

We have slightly longer work intervals and no programmed rest interval in this circuit, so adjust your pace down just a little bit so that you can hold steady across all 4 rounds. Choose a swing weight that you can hang onto for sets of 5-10 throughout, and modify the dips with a band if needed.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×2:40 on, 1:20 off

Skill
4 sets of 10 deadlifts
Rest about 3 minutes between sets

This is the last day of this deadlift volume progression. Have a coach check your form, and make sure you’re comfortable tackling this much deadlifting in a single skill session. If you aren’t, then either drop the weight substantially or drop the total round count from 4 to 3.

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down.

Workout of the Day
AMRAP in 10 minutes:
15 box jump overs
15 toes to bar

Start the workout with a 1,000 meter run.

Scale the run distance so that it takes no more than 5 or 6 minutes; you should have almost half of the 10 minutes for the AMRAP portion of the workout. Modify the range of motion on the toes to bar so that you can consistently do sets of 3-5, and move quickly but precisely on your box jump overs.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 5×1:20 on, 0:40 off

Skill
Every 2 minutes for 7 rounds:
One large set of strict pull ups
One large set of push ups

Use a band or switch to ring rows to modify the pull up difficulty; you should be able to complete 5-8 reps every round. Scale the push ups with a similar rep range in mind. Record your pull up reps and push up reps separately.

Workout of the Day
AMRAP in 12 minutes:
8 front squats
8 overhead squats
30 drag rope single unders
30 drag rope double unders

Keep the barbell weight light enough that you can do the front squats unbroken throughout the workout, and the overhead squats in no more than two quick sets. Scale the jump rope so that you aren’t taking more than about a minute to a minute and a half to get through both the singles and doubles each round.

standard: 65/45
rx: 95/65
sport: 115/85, drag rope crossovers and drag rope double unders
metcon: 4×2:00 on,1:00 off

Skill
EMOM for 10 minutes:
2-4 lateral burpees
1 power clean and push jerk

Stick to a burpee count that you can finish in under 15 seconds; you should be quick transitioning onto the barbell, and should have it off the ground by the 20 second mark each round. Feel free to get heavy as long as you can keep that timing.

Workout of the Day
AMRAP in 7 minutes:
20/15 calories
15 step ups

Rest 2 minutes

AMRAP in 7 minutes:
20 alternating dumbbell power snatches
15 step ups

Record rounds and reps separately for the two AMRAPS. Use a dumbbell at which you can finish the 20 reps in about 2 sets every round. Push the pace on the calories!

standard: 20/12 inch box, 35/20 pound DB
rx and sport: 24/20 inch box, 50/35 pound DB
metcon: 7:00 on, 2:00 off, 7:00 on

Workout of the Day
4 rounds for time:
500 meter run
40 air squats
20 pull ups (strict, kipping, banded, or ring rows)

30 minute time cap

Focus on keeping a steady and sustainable pace across all three movements today. Keep the run under control, pause for a heartbeat at the top of every squat, and break up the pull ups early and often. This is fairly high volume on all three movements, so plan for a longer workout.

standard and rx: as written
sport: chest to bar pull ups
metcon: 4×5:00 on, 1:00 off

Workout of the Day
5 rounds, 2:30 on, 1:30 off:
8 deadlifts
200 meter run
Max power cleans in remaining time

Use a barbell weight that feels very manageable on the deadlifts, but quite challenging on the power cleans. You should only be able to do one clean at a time, though it shouldn’t be so heavy that your form starts to suffer. Run fast!

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 5×2:30 on, 1:30 off

Skill
6 sets of 3 front squats
Immediately after each set, complete a large set of push ups

Target about 70% of your max front squat for this skill work. Focus on an upright torso the whole way through each lift, and transition quickly from the squats to the push ups once you’ve racked the barbell.

Workout of the Day
6 rounds:
45 seconds of strict toes to bar
15 seconds of rest
45 seconds of calories
15 seconds of rest

Scale the toes to bar by reducing the target range of motion to something that you can hit for sets of three at the start of each minute. It’s ok if the set sizes drop after that. Do your best to avoid a wind-up swing of any kind.

standard, rx, and sport: as written
metcon: 12×0:45 on, 0:15 off

Skill
Every 90 seconds for 8 rounds:
8/6 calories
2 power clean and push jerks, no pause in the front rack, quick singles

Practice quickly cycling your barbell out of the catch on the power clean and into the push jerk. Try to get right onto your barbell after the 8/6 calorie buy-in each round.

Workout of the Day
5 rounds for time:
200 meter run
15 kettlebell swings
10 goblet lunges

15 minute time cap

Push the pace on the run, and try to be a bit ambitious with your set sizes on the swings and lunges; the reps per round are short, and you might be able to go unbroken!

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5:00 on, 1:00 off, 5:00 on

Skill
3 sets of 10 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. We’ve come a long way in the volume on this lift, so please be sure that you’re still able to maintain safe and solid form across all of the sets. If you’re at all unsure, as your coach to take a look.

Next week will be the last of this progression!

Workout of the Day
AMRAP in 10 minutes:
30 crossovers
8 hang power cleans
8 lateral burpees

Scale your hang power clean weight to one at which you’re able to finish 8 reps in two sets for most of the workout. Modify the volume and difficulty of the jump rope so that it takes less than 45 seconds.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:20 on, 0:40 off

Skill
EMOM for 8 minutes:
One set of hanging knee raises, kipping pull ups, or bar muscle ups

Choose a skill that will challenge you, and get about 10-15 seconds of work in every minute. Scaling options for each of the three skills are below.

Hanging knee raise: V-up or kipping swing
Kipping pull ups: ring row or banded kipping pull up
Bar muscle up: Jumping BMU to a low bar (belly height), Jumping BMU to a high bar, or banded bar muscle ups

Workout of the Day
For time:
21-15-9
Strict press
Box jump
400 meter run before each round

15 minute time cap

Make sure you’re able to always hit a set of 5 at the strict press weight that you choose for this workout. If you go a little too heavy, you might end up running into a wall on that movement.

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 20/12 inch box
metcon: 6×1:30 on, 0:30 off