Author: cfdavis

Skill
EMOM for 10 minutes:
Squat clean plus split jerk

Work up to a heavy single or one rep max clean and jerk, but do your best to stay on the clock; next week you’ll have a chance to lift with less of a time pressure on the tempo.

Workout of the Day
5 rounds:
1 minute of strict ring dips
1 minute of thrusters
1 minute of rest

In large classes where there are groups of 3, one person will start on each station (including the rest) and rotate through the workout from there.

Scale the ring dips by using a band or keeping one foot on the floor; the goal is to be able to maintain sets of 3 or 4 across each of the working minutes. Use a thruster weight that lets you get 5-10 reps at a time for 2-3 sets within the minute, and push for larger and more uncomfortable sets than you otherwise might.

standard: 65/55
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

Skill
5 rounds:
20 seconds of single unders
10 seconds of rest
20 seconds of double unders
10 seconds of rest

We’re alternating between single under and double under practice today; the single unders are there to give you a reset and force you to work at more than one speed. If you can go for twenty seconds of unbroken double unders across all 5 rounds, work on increasing the speed of your reps.

This is a repeat of the skill work three weeks ago, so try to bump up the difficulty of the double under drill you select by one or two notches. Next week we’ll be re-testing max double unders in an 8 minute ladder.

If you don’t yet have double unders, then pick a skill from the list below (roughly ascending order of difficulty). Choose a skill that lets you succeed on most of the sets you start.

Single unders
Fast single unders
Alternating fast and slow single unders every 5 reps
Single unders with a double every fifth jump
5 single unders, 5 double unders
Double unders
Double unders (large sets)

Workout of the Day
3 rounds:
2 minute of step ups
1 minute of rest
2 minutes of calories
1 minute of rest

Gear up for long efforts on both the step ups and the machine. You’ll have to dial your pace back just a little bit on both movements so that you don’t gas out and grind to a halt. Record the sum of all of your step ups and all of your calories.

standard: 20/12 inch box
rx: 24/20 inch box
sport: 24/20 inch box, holding a 20/14 pound med ball
metcon: 6×2:00 on, 1:00 off

Skill
EMOM for 4 minutes:
2 squat snatches
EMOM for 6 minutes:
1 squat snatch

Hit two lifts in each of the first 4 minutes, then drop down to 1 per minute for the last 6. Feel free to work up to a heavy single or one rep max if you’re up for it.

Workout of the Day
5 rounds for time:
8 toes to bar
12 power snatches
200 meter run

15 minute time cap

You should be using a light enough weight on the power snatches that doing 12 reps unbroken in one or two of the rounds isn’t out of the question. Scale the toes to bar so that you don’t need to spend more than about 30 seconds there each round, knocking out the 8 reps in 2 or 3 quick sets at most. Push the pace on the run, and try to keep your transitions smooth and fast throughout all 5 rounds.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×1:30 on, 0:30 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.

We’ll be doing one more day of this progression next Monday.

Workout of the Day
AMRAP in 9 minutes:
3-6-9-12-15-18… etc
Burpee box jumps
After each round, complete 15 kettlebell swings

Choose a manageable weight on the kettlebell swings; you should be able to do all 15 reps in no more than 2 or 3 quick sets throughout the workout. If you’re stronger on the movement, shoot for unbroken. Hit the burpee box jumps at an aggressive pace if you’re looking to challenge yourself.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 3×2:30 on, 0:30 off

Workout of the Day
AMRAP in 30 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
30 single arm dumbbell push presses (15 per side, switch every 5-15 reps)
40 sit ups
500 meter run

Pick a dumbbell weight that you’re comfortable push pressing for sets of 5-10 in a row per arm, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. Settle into a steady pace and prepare for a long workout.

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
5 rounds for time:
10 deadlifts
200 meter run
25 wall balls
1 minute rest

25 minute cap

Call time as soon as you finish your 25th wall ball in the last round. Make sure you rest exactly (or at least) one minute each round; starting the next round before the minute is up wouldn’t be rx.

Scale the deadlift to a weight that lets you hit 10 in 2 or 3 quick sets at most. Keep a steady pace on the run, and then do your best to hang on to aggressive sets on the wall balls, taking advantage of the fact that you have the 1 minute rest immediately after them.

standard: 135/95 pound bar, 12/8 pound ball
rx: 185/135 pound bar, 20/14 pound ball
sport: same as rx, but 6 rounds for time instead of 5
metcon: 5×3:00 on, 1:00 off

Skill
Every 45 seconds for 8 rounds:
One set of toes to bar

Nice and simple today; scale the target height of your toes to bar so that you can get 4-8 reps per round, and settle in for some good practice reps.

Workout of the Day
7 rounds:
45 seconds of overhead lunges
15 seconds of rest
45 seconds of calories
15 seconds of rest

Use a very light barbell for your overhead lunges, and try to hang onto it for one large set every 45 second interval. If you really want to challenge yourself, then make sure you’re actively doing lunges for the entire 45 seconds, rather than stopping early for extra transition time. The same goes for the calories: fill the interval with work. If the overhead position is too much for your shoulders, drop it down to front or back rack lunges.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 14×0:45 on, 0:15 off

Skill
EMOM for 10 minutes:
Power clean with a 2 second pause below the knee on the way up
Squat clean (no pause)
Split jerk

The purpose of the pause on the power clean is to force you to develop speed and strength higher up in the lift instead of relying on momentum built up off the floor. Follow the power clean with a full range of motion squat clean, and finish the set off with a split jerk.

Workout of the Day
3 rounds for time:
21 push ups
15 clean and jerks

15 minute time cap

Load your bar to a weight that has you doing steady singles for most or all of the workout; if you feel like you can get a few small sets in, then save them for the last round and finish fast. Scale the push ups so that you aren’t grinding to a halt at any point. 63 total reps isn’t a crazy amount, but they’ll come back around pretty quickly every round.

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

Skill
EMOM for 8 minutes:
10 single unders
One set of double unders (no more that about 15 seconds)
10 single unders

Pick a skill difficulty for the double unders that lets you get 5-15 seconds of good practice in. Try to transition directly from the singles to the double unders and back again without breaking. The goal of this work is to trip up no more than three or four times across all 8 rounds; scale accordingly!

Below are some double under alternates in ascending order of difficulty.

Single unders
Fast single unders
Alternating fast and slow single unders every 5 reps
Single unders with a double every fifth jump
5 single unders, 5 double unders
Double unders
Double unders (large sets)

Workout of the Day
AMRAP in 12 minutes:
8 pull ups
12 box jumps
16 alternating dumbbell power snatches

Scale the pull ups to a difficulty that doesn’t have you dropping down to singles until the last minute or two of the workout, if ever. This is a good opportunity to challenge yourself a bit on the dumbbell weight, so consider bumping 5 pounds closer to rx if you’re working your way up in weight.

standard: 35/20 pound dumbbell, 20/12 inch box
rx: 50/35 pound dumbbell, 24/20 inch box
sport: 50/35 pound dumbbell, 24/20 inch box, chest to bar pull ups
metcon: 6×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
Power snatch with a 3 second freeze in the catch
Overhead squat with a 3 second freeze in the bottom

We’re spending some time practicing stability in the catch and squat positions for snatching. Limit your load and range of motion so that it isn’t agonizing to spend a full 3 seconds frozen at the bottom of both reps. Stand up after the power snatch before starting the overhead squat.

Workout of the Day
For time:
1-2-3-4-5-6-7-8-9-10
Overhead squat
Lateral burpee

15 minute time cap

Choose a barbell weight that lets you keep your overhead squats unbroken through roughly the first half of the workout. It should be light enough that there’s no real sticking point in your pacing. If the overhead position is sketchy on your shoulders, pull it down to a front squat. The ascending rep scheme can be a tough one if you start off too frantic, so stay calm even if you’re moving quickly; any time lost at the start by taking an extra breath or two can typically be made up at the end with the poise and energy spared.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:20 on, 0:40 off