Author: cfdavis

Workout of the Day
AMRAP in 30 minutes:
10 burpees
200 meter farmer’s carry (one kettlebell and one dumbbell)
10 burpees
20 push ups
Rest 2 minutes

Grab a kettlebell and dumbbell that are within 5-10 pounds of each other for the farmer’s carry. Scale the push ups so that you’re able to do small quick sets for the majority of the workout. Be sure you take the full 2 minutes of rest before starting back up on the next round; take a look at the clock when you finish your push ups and add 2 minutes on your own.

standard: 16/12 kg kb, 35/20 lb db
rx and sport: 24/16 kg kb, 50/35 lb db
metcon: 3×8:00 on, 2:00 off

Workout of the Day
Just one class today at 8:30 am!
If you’re competing in the lifting meet, make sure you’re at the gym by 9:30 am.

AMRAP in 20 minutes:
10 front squats
8 push jerks
60 drag rope single unders

Every 5 minutes, including at the start of the workout, run 500 meters.

Use a barbell weight at which you can finish the 10 front squats in two sets, and then the 8 push jerks in two sets, without too much rest. Try to keep your run pace quick enough on the 500’s that you have plenty of time to work on the AMRAP when you get back in. Pick up where you left off on the AMRAP whenever you return from the run.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 4×4:00 on, 1:00 off

Skill
5 rounds:
One unbroken set of kipping pull ups
1 minute rest
One unbroken set of toes to bar
1 minute rest

Refer back to Friday, June 21st, and use the same scaling options that you did that day. Push to get a few more reps per set on each movement. If you didn’t do this back in June, then scale both movements so that you can get at least 5 reps per set per movement, on average, across all 5 rounds. Use a band to scale the pull ups, and scale the toes to bar by reducing the target range of motion. Try to be strict about holding yourself to one minute of rest between your sets!

Workout of the Day
3 rounds for time:
20 kettlebell swings
20 goblet lunges
400 meter run

18 minute time cap

Pick a kettlebell that you’re comfortable swinging and hanging onto for large lunge sets. You shouldn’t have to rest for more than a few breaths between sets on both movements. Treat the first 200 meters of the run as recovery if needed, but try to pick it up on the way back to the gym every round. If you’re looking for a challenge, go unbroken on the swings, rest briefly, go unbroken on the lunges, and then immediately hit the run at a strong pace.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Clean and Jerk

Then

8 minutes to work up to a max clean and jerk

Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to note down your weights so that you have a sense of what to target.

Workout of the Day
6 rounds:
40 seconds of hand release push ups
40 seconds of calories
40 secondss of rest

Scale the push ups by dropping to your knees or going to and elevated target if needed, but set yourself up so that you can still practice the hand release technique. Push the pace on the machine each round, and try to sustain your push up numbers throughout the workout.

standard, rx, and sport: as written
metcon: 6×2:20 on, 0:40 off

Skill
8 minute double under ladder
5-10-15-20-25… etc double unders
Rest as needed between unbroken sets.

It’s time to re-test the double unders with the same ladder progression that we did at the start of the jump rope work (Wednesday, June 19th). Pick a skill difficulty below and work your way up in set sizes; if you completed the ladder last month on the 19th, try to push for a harder jump rope skill or a higher final number than you did last time.

Single unders: 10-20-30-40-50-60…
Fast single unders: 10-20-30-40-50-60…
Alternating fast and slow single unders every 5 reps: 10-20-30-40-50-60
Single unders with a double every fifth jump: 5-10-15-20-25-30…
5 single unders, 5 double unders: 10-20-30-40-50-60…
Double unders: 5-10-15-20-25-30
Double unders (large sets): 20-40-60-80-100-120…

Workout of the Day
AMRAP in 12 minutes:
10 deadlifts
20 sit ups
At the start of each minute, complete 10 air squats

Focus on range of motion and good technique today; all three movements are ones that are easy to accidentally shorten the range of motion on, so stay dilligent and consistent with completing each rep. Sit tall on your sit ups, and hit a fully upright and extended position on the deadlifts and squats. Pick up where you left off on the AMRAP after you finish the air squats each minute.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:30 on, 0:30 off

Skill
EMOM for 4 minutes:
Squat snatch

Then

8 minutes to work up to a max squat snatch

Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to note down your weights so that you have a sense of what to target.

Workout of the Day
One round through:
3 minutes of rowing for calories
3 minutes of clean and jerks
3 minutes of assault bike (not C2 bike) for calories
3 minutes of lateral burpees
Rest 1 minute between each 3 minute interval

Grab a barbell with which you’re able to hit steady singles without too much rest for the whole 3 minutes. Do your best to spread you effort evenly across all 3 movements; don’t let yourself slow down or take too much rest on anything, and avoid pushing into a sprint until the last minute (or less) on the burpees. Add up all of your reps and calories.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds.

This is our last day on this progression, so push that extra little bit to bump the weight up on your squats.

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

Scale the target height on your toes to bar so that you can consistently hit sets of 3 throughout the workout. Settle into a steady pace on the box jump overs, and keep your footwork safe and consistent. If you’re pushing for a high round count, then hang on for large sets of toes to bar and keep your transitions between movements fast and fluid.

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

Workout of the Day
8 rounds:
1 minute of calories
1 minute of rest
2 minutes to run 200 meters

Scale the run distance so that you have about a minute to rest after completing it in the 2 minutes allotted; this workout is structured so that the calories on the machine are the main push, while the run is an active recovery between efforts. If you need an easier day, then slow your pace on the machines. If you’re up for a challenge, then take an aggressive pace on the machines and hang on to it across all 8 rounds.

standard, rx, and sport: as written
metcon: 16×1:00 on, 1:00 off

Workout of the Day
For time:
1,000 meter run
25 push jerks
50 lateral burpees
25 push jerks
1,000 meter run

30 minute time cap

Use a barbell weight that lets you maintain quick sets of at least 5 reps throughout the push jerks. Be cautious of hitting large and fast sets on the push jerks right away; though the movement can be cycled quickly and efficiently, it will likely exhaust you before the halfway mark if you’re too aggressive with your pace. This is a long workout, so settle into a steady and sustainable pace.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×6:00 on, 2:00 off

Skill
Every 45 seconds for 8 rounds:
One set of kipping pull ups

Shoot for about 3-8 reps of the kipping pull up every round. If you’re new to the movement, a good starting point is to alternate between a set of 5-10 kipping swings in one round and a set of banded strict pull ups or ring rows in the other. If you’re comfortbale with that drill sequence, then hop on a thick band and try assisted kipping pull ups; they can feel awkward at first, but the band is a great tool to get comfortable with.

Workout of the Day
AMRAP in 18 minutes:
3-6-9-12-15-18… etc
Hang power clean

After every round, complete 20 sit ups and 60 drag rope single unders.

Choose a barbell weight that you can hang on to for sets of about 5 throughout the workout. You shouldn’t grind to a halt on the hang cleans, but you also shouldn’t be able to easily hit unbroken rounds after the first few. Settle into a steady pace on the sit ups and drag rope single unders.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 3×4:00 on, 2:00 off