Author: cfdavis

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

Target 60-65% of your max deadlift, or the same weight as last Wednesday’s 4×6 if you did it.

Hanging on for one rep more than the 4×6 from last week shouldn’t be too challenging. Don’t be tempted to bump the weight up; there’s more to come.

Workout of the Day
5 rounds:
45 seconds of step ups
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 seconds of hang power cleans
15 seconds of rest

Grab a barbell that lets you hit two or three quick sets of 5-10 reps in each 45 second interval. Scale the ring dips with a band or with feet on the floor so that you can maintain sets of about 3 across the workout. Fill the whole 45 seconds of step ups with work.

standard: 20/12 inch box, 95/65 pound bar
rx: 24/20 inch box, 115/85 pound bar
sport: 24/20 inch box: 135/95 pound bar
metcon: 15x 0:45 on, 0:15 off

Skill
6 rounds:
5 strict, banded, or weighted pull ups
10 easy ring rows
Rest 1-2 minutes between rounds

Scale the pull ups (easier or harder) so that you can just barely complete all 5 reps in one unbroken set every round. As soon as you finish your pull up set, hop on a pair of rings for 10 rows before resting. Feel free to increase or decrease the difficulty of the pull ups from set to set.

Workout of the Day
3 rounds:
1:20 shoulder to overhead
1:20 calories
1:20 rest

Round 1: Strict press
Round 2: Push press
Round 3: Push jerk

You’ll be progressing from the strict press in round one, to the push press in round two, to the push jerk in round three; choose a weight that’s manageable for quick sets of 5-10 on the strict press when you’re fresh. The push press and push jerk are stronger movements, so you’ll be fine with whatever you select if it’s appropriate on the strict press.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×2:40 on, 1:20 off

Skill
EMOM for 10 minutes:
3 touch and go power snatches

We’re practicing barbell cycling on power snatches today; focus on moving smoothly through all three reps right at the beep rather than waiting, resting, and pausing to get more weight. It’s ok to get heavy with it, as long as you don’t lag behind the clock or lose your cadence.

Workout of the Day
For time:
21-15-9 Devil press
Before each round, complete 21 box jump overs

15 minute time cap

standard: 35/20 pound DB, 20/12 inch box
rx: 50/35 pound DB, 24/20 inch box
sport: same as rx, but 30 BJO buy-in each round
metcon: 6×1:40 on, 0:20 off

Workout of the Day
AMRAP in 24 minutes, with a partner:
400 meter run together
Partner one completes 16 swings and 16/12 cals while Partner two rests
Partner two completes 16 swings and 16/12 cals while Partner one rests

Use a kettlebell that you can hang onto for 16 swings if you absolutely have to when you’re fresh. It’s ok if you break it up in the workout, but it shouldn’t take more than two quick sets. Both partners have to be back in the gym before partner one starts their swings and calories.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 6×3:00 on, 1:00 off

Workout of the Day
Every 10 minutes for 3 rounds:
18 front squats
1,000 meter run

Pick a challenging but sustainable weight on the front squats; it should be heavy enough that you can’t do the 18 reps unbroken, but light enough that it doesn’t take more than 3 fast sets. Push for a quick pace on the run, especially on the second half of each. Record all 3 times.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×7:00 on, 3:00 off

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

Target 50-60% of your max across all 5 sets

Keep the weight light enough that this never feels like a shakey or maximal effort.

Workout of the Day
AMRAP in 10 minutes:
4 power cleans
8 toes to bar

Use a heavy enough weight on the power cleans that you’re doing singles for the whole workout. Scale the toes to bar so that they’re proportionally just a little bit quicker and easier than the power cleans. Keep an eye on your technique; this is a shorter workout, but it’s going to feel like a long time to be racking up reps on two tough movements.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 0:30 off

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

Today you’ll be doing a short and intense workout first, followed by longer conditioning work at a submaximal effort. Scale your thrusters so that they never take more than two sets to complete, and do your best to keep a strong pace throughout the workout.

Rest and transition for about 5-10 minutes before starting the Accessory Conditioning work below. Your coach will call for your score from this workout to record on the whiteboard, rather than the Accessory Conditioning.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 8×0:45 on, 0:15 off

Accessory Conditioning
6 rounds:
30 seconds of step ups
30 seconds of rest
30 seconds of burpees
30 seconds of rest
30 seconds of light wall balls
30 seconds of rest

Move through these stations at a smooth and relaxed pace; keep your breathing under control and use a wall ball weight 2-4 pounds under what you’d typically grab. Although this will be a much easier effort than the main workout, you should still be focused on excellent movement quality and filling each 30 second interval with work.

Skill
4 sets of 6 deadlifts
Target 60-65% of your max
Rest 2-3 minutes between sets

Nice and simple start to a volume progression today; hold 60-65% across all 4 sets rather than increasing weight.

Workout of the Day
5 rounds:
90 seconds of box jumps
90 seconds of calories

Start each 90 second interval with 30 double unders.

Choose a jump rope volume and difficulty that you can always finish in 30 seconds or less. Settle into a steady pace that you can sustain across the whole 15 minute workout. Record the sum of your box jumps and calories.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, drag rope double unders
metcon: 10×1:00 on, 0:30 off

Skill
8 minutes of:
5 strict ring dips
10 second ring support hold
20 second L-sit

Move straight from the last strict dip into the 10 second support hold, but take your time transitioning into and out of your L-sit. Go for quality on all three movements rather than total round count. Scale the dips with a band or with feet on the ground so that you can hit the 5 reps plus 10 second support unbroken for most of the 8 minutes.

Workout of the Day
5 rounds for time:
8 kipping pull ups
12 hang power snatches
200 meter run

15 minute time cap

This workout is a repeat with a twist from two weeks ago. Stick with a light and manageable barbell weight so that you can always hit the 12 reps in one or two sets. Scale the pull ups so that they never take more than 3 or 4 quick sets to finish.

standard: 55/45
rx: 75/55
sport: 75/55, chest to bar pull ups
metcon: 3×3:30 on, 0:30 off

Skill
EMOM for 10 minutes:
3 touch and go power cleans

Practice hanging onto the barbell from one rep to the next so that you can smoothly cycle through all 3 power cleans. Start each set right at the minute, and try not to spend too much time resting in the front rack between lifts; this drill is about cadence and control, not max weight.

Workout of the Day
AMRAP in 10 minutes:
20 sit ups
10 overhead lunges

At the start of the workout, run 1,000 meters.

Pick a barbell weight that’s challenging for you to keep overhead for all 10 reps; it should be possible, but a stretch. Push the pace on the 1,000 meter buy-in run so that you have plenty of time to work through the AMRAP.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:30 on, 0:30 off