Author: cfdavis

Workout of the Day
Every 4 minutes for 6 rounds:
40 double unders
12 deadlifts
200 meter run

Pick a jump rope volume and difficulty that lets you finish in about 30 seconds each round. Scale the deadlifts so that you can do them either unbroken or in 2 quick sets; it should be on the heavier side, but do your best to hang on as long as your form isn’t threatening to deteriorate. Run very fast!

Record the slowest of your 6 rounds.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 6×2:00 on, 2:00 off

Skill
5 sets of 5 tempo front squat
3 second descent
3 second hold
Fast up
3 seconds between reps

Target 50-60% of your max

Focus on positioning today; keep the weight light enough that you can keep an upright torso throughout the lift, and avoid bouncing out of your pause at the bottom of each rep.

Workout of the Day
AMRAP in 7 minutes:
8 toes to bar
10 hand release push ups

Rest 2 minutes

AMRAP in 7 minutes:
16/12 calories
10 hand release push ups

Record rounds and reps separately for the two AMRAPs.

Scale the toes to bar to a difficulty that lets you finish 8 reps in 2 or 3 quick sets throughout the AMRAP. The push ups should be hard enough that an unbroken set of 10 isn’t trivial at any point, but not so tough that you’re struggling to get 1 rep at a time and breaking form at the midline. Push the pace very hard on the machine.

Workout of the Day
AMRAP in 8 minutes:
10 thrusters
8 lateral burpees

This conditioning piece is a repeat with a twist from two weeks ago; you’ll be using a lighter barbell (75/55 this week vs 95/65 two weeks ago) and doing 8 burpees instead of 10 per round. Try to take a very slightly more aggressive pace to take advantage of the lighter load. You’ll start with this AMRAP today before finishing up with the accessory conditioning below.

standard: 55/35
rx: 75/55
sport: 95/65
metcon: 8×0:45 on, 0:15 off

Accessory Conditioning
5 rounds:
2 minutes to complete a 200 m run, then burpee step ups for the remainder
1 minute of rest

Dial back the intensity from the first conditioning piece. You should be working at a conversational pace, or just slightly above it. Choose a comfortable box height for your step ups, and focus on consistent footwork from rep to rep.

Skill
4 sets of 7 deadlifts
Rest 2-3 minutes between sets

Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s 3×7 if you did it.

This week’s bump in volume is more substantial than last week’s; keep the weight in that conservative 60-65% range to leave room to grow.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Box jump
Kettlebell swing

Grab a kettlebell that you’re comfortable swinging for sets of about 10 in a workout context; it should be very slightly on the lighter side today so that you can keep your pace up and avoid too much of a fatigued back after the deadlifts. Keep everything moving steadily, and transition quickly if you’re trying to pick up the speed.

standard: 20/12 inch box, 16/12 kg kb
rx: 24/20 inch box, 24/16 kg kb
sport: 24/20 inch box, 32/24 kg kb
metcon: 3×3:20 on, 0:40 off

Skill
6 rounds:
10 easy ring rows
5 strict ring dips (banded, unassisted, or weighted)
Rest 1-2 minutes between rounds

Choose a difficulty for the dips that makes 5 reps per round hard to get in a single unbroken set, but manageable. Transition immediately from the ring rows to the dips each round.

Workout of the Day
For time:
21-15-9 squat clean
After each round, run 400 meters

16 minute time cap

Use a barbell weight that has you doing quick singles on the squat cleans through the whole workout. You shouldn’t be resting for more than about 5 seconds on average between lifts. You’ll likely have to recover on the runs a little bit, but try to pick the pace up on the second half of each.

standard: 95/65
rx: 135/95
sport: 135/95, 500 meter runs
metcon: 6×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
15 double unders
2 power cleans (singles, not touch-and-go)

Start each double under set right at the start of the minute, and focus on a fast transition to your barbell rather than max weight. Scale the jump rope to a volume and difficulty that takes no more than 15 seconds to complete.

Workout of the Day
AMRAP in 12 minutes:
15 alternating dumbbell hang power clean and push jerks
12 single arm dumbbell overhead lunges
9 kipping pull ups

Switch arms either every round or every 6 reps on the overhead lunges; as long as you get an equal amount of work on both sides, it doesn’t make a big difference. Scale the pull ups so that you can always finish in 3 quick sets. If you’re pushing the pace today, then go straight from the hang clean and jerks to the overhead lunges without setting the dumbbell down.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 4×2:30 on, 0:30 off

Workout of the Day
4 rounds for time:
500 meter run
21 box jump overs
12 push jerks

28 minute time cap

Grab a barbell weight that lets you finish each round of 12 push jerks in no more than 3 sets; the challenge in this workout should be in sustaining your pace across all 3 movements rather than getting hung up on one and grinding to a stop trying to finish it. Use the first 100 to 200 meters of the run to catch your breath, but then pick up the pace for the remainder if you can.

standard: 75/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 4×4:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one dumbbell and one kettlebell)
20 kettlebell deadlifts
200 meter run
20 alternating dumbbell power snatches

Use a dumbbell that you’re comfortable hanging onto for sets of 10 power snatches, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. Try to keep your feet moving quickly on the farmer’s carry so that you spend less time hanging onto the weights.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off

Skill
5 rounds:
1 minute of calories
15 seconds of rest
1 minute of plank or rest
15 seconds of rest

Hang out in a plank position during the minute opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking and shoot for a very aggressive pace on the machine. If you know what power output you typically maintain in a workout (cal/hr on the rower, watts on the assault bike), then shoot for a 50% higher output on each minute of work.

standard: plank
rx and sport: rest instead of plank, sprint the calories

Workout of the Day
1-2-3-4-5-6-7-8-9-10
Overhead squat
Before each round, complete 30 drag rope single unders

15 minute time cap

Scale the overhead squat to a front squat if you have difficulty pushing to an intense pace on the movement. If you have strong flexibility and a solid overhead position, consider bumping up to the sport weight today! Make sure that you’re standing all the way up on every squat, whichever variant and weight you’re tackling.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×2:40 on, 0:20 off

Skill
5 rounds:
15 seconds of thrusters
45 seconds of rest
15 seconds of lateral burpees
45 seconds of rest

Use a light enough weight on the thrusters that you can hang on to the bar for fast reps for the whole 15 seconds. Start at an aggressive pace on the lateral burpees, and finish the last 2 or 3 rounds at an all-out sprint pace if you can. The goal here is speed and consistency.

standard: 55/45
rx: 75/55
sport: 95/65

Workout of the Day
AMRAP in 14 minutes:
400 meter run
14 toes to bar

Scale the toes to bar by modifying the height so that you can always jump up for a set of at least 5 reps every time you get back from the run. If you need to modify to a floor movement, then complete 24 medicine ball sit ups each round. Push the pace on the run! You aren’t using your legs for anything else in the workout, so use them to run quickly.

standard, rx, and sport: as written
metcon: 7×1:30 on, 0:30 off