Author: cfdavis

Workout of the Day
For time:
500 meter farmer’s carry, one dumbbell only
40 lunges with your dumbbell, held any way
300 drag rope single unders
40 lunges with your dumbbell
500 meter farmer’s carry, one dumbbell only

20 minute time cap

Grab a dumbbell that you’re comfortable hanging onto for all 80 lunges in the workout. You can hold the dumbbell however you’d like on both the carry and the lunges; experiment to find the most restful and efficient positions. Switch hands/sides whenever you want on the carry.

standard: 35/20
rx: 50/35
sport: 50/35 pound dumbbell, also hold a 24/16 kg kettlebell for the carry (but not the lunges)
metcon: 5×2:30 on, 0:30 off

Skill
AMRAP in 8 minutes:
3 strict toes to bar
3 kipping toes to bar
20 second plank hold

Scale the strict and the kipping toes to bar to the same target height. Feel free to drop off the bar between the strict and the kipping, but try to string them together without dropping if you’d like and extra challenge. You may have to add an extra wind-up swing as you come down from the final strict rep.

Workout of the Day
4 rounds:
1:20 of wall balls
1:20 of calories
1:20 of rest

Opening each round with wall balls means that you’ll be relatively fresh on them. Take the opportunity to push for larger sets than you otherwise would. If you really want a challenge, then start each wall ball interval with the largest unbroken set that you can manage before following it up with quicker, smaller sets.

standard: 12/8 pounds
rx: 20/14 pounds
sport: 30/20 pounds
metcon: 4×2:40 on, 1:20 off

Skill
EMOM for 10 minutes:
Hang clean pull
Hang power clean
Split jerk

Target 70-75%% of your max power clean.

Hit a strong extension on the hang pull, and then keep that speed and height on the hang power clean. Follow through from there with a split jerk to finish off the set.

Workout of the Day
AMRAP in 16 minutes:
16 box jumps
8 power cleans

Every 4 minutes, including at the start of the workout, run 400 meters. Pick up where you left off when you get back from the run.

Happy Birthday, Coach Lisa! We’ve got a hard leg and conditioning test for her birthday workout. Pick a barbell weight that has you doing quick singles or small sets of touch and go on the power cleans. 16 minutes is a long time to work, so settle into a steady pace across all 3 movements.

standard: 95/65 pound bar, 20/12 inch box
rx and sport: 135/95 pound bar, 24/20 inch box
meton: 4×3:00 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.

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
AMRAP in 12 minutes:
5-10-15-20-25… etc
Devil press

After each set of devil presses, complete 30 sit ups.

Pick a dumbbell weight that you’re comfortable snatching for moderate volumes; the burpee will be the bulk of the work on each devil press, but you want to be sure that the dumbbell doesn’t drag you down. Keep a steady pace on the sit ups and fast transitions in and out of them.

standard: 35/20
rx and sport: 50/35
metcon: 4×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang snatch pull
Hang power snatch

Target 75-80% of your max power snatch.

We’re going back to the basics to focus on generating power from the hip. Focus on a strong and tall extension on the hang snatch pull, and then keep that same speed and positioning on the hang power snatch.

Workout of the Day
5 rounds for time:
200 meter run
12 front squats

15 minute time cap

Pick a challenging weight for your front squat, but one that never takes more than 2 or 3 quick sets to work through. You can squat clean the first rep of every set, and you’ll save a good bit of energy doing so. Keep a quick pace on the run rather than using it as recovery; if you’re able to do the front squats fast and unbroken, then the speed and intensity in this workout will be found in a quick run and quick transitions.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:30 on, 0:30 off

Skill
5 sets of 5 deadlifts

Target ~70%

Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows.

Rest a minute or two between rounds

This is our last day of the progression of deadlifts and pull up volume. Next week we’ll be switching to a similar format with front squats, but with a slightly different focus. For today, keep the deadlift weight the same as last week and push the rep count on the pull ups.

Workout of the Day
5 rounds:
1 minute of calories
15 seconds of rest
1 minute of push jerks
15 seconds of rest

Use a barbell weight that lets you hit sets of 5-10 reps throughout the workout; you’ll likely be doing 2 or 3 quick sets of push jerks per minute, so plan on dropping the bar for a quick rest and then popping it right back up for your next set. Push the pace on the machine, and remember that the 15 second “rest” interval is really only enough time to transition. Take advantage of it by working through the whole minute.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:15 off

Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
50 step ups

This workout is pure grip and leg endurance; grab a kettlebell and a dumbbell that are within 10 pounds of each other for the carry, and leave them outside the gym when you get back to move on to unweighted step ups. The faster you move on the carry, the less time you have to spend holding on to your weights. The faster you move on the step ups, the more rounds you’ll get.

standard: 16/12 kg KB, 35/20 lb DB
rx and sport: 24/16 kg KB, 50/35 lb DB
metcon: 4×4:00 on, 1:00 off

Workout of the Day
4 rounds, 3:30 on, 1:30 off:
Run 500 meters
Max power cleans in remaining time

Load your bar to the heaviest weight that you’re comfortable power cleaning in a conditioning context. Hit each run at a quick pace so that you can buy yourself some time on the power cleans when you get back in to the gym. You’ll likely be doing one rep at a time, so try to keep a steady tempo with a consistent amount of rest between those reps. Add up all of the power cleans for your total at the end of the workout.

standard: 105/75
rx: 155/105
sport: 185/135
metcon:4×3:30 on, 1:30 off

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

The goal here is to 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
AMRAP in 8 minutes:
2-4-6-8-10-12-14… etc
Power snatch
Lateral burpee

Choose a light and manageable weight for the power snatches, and push the pace on the burpees. This workout is relatively short, so do your best to keep the intensity high across all 8 minutes. The first few rounds will likely feel quite confident, but avoid an all-out sprint so that you still have gas in the tank in the later and larger rounds.

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

Skill
EMOM for 4 minutes:
Clean and Jerk

Then

8 minutes to work up to a heavy single on clean and jerk

Work on establishing a heavy single or max weight clean and jerk in this skill work. Any style of clean and any style of jerk are fine for today’s skill. You’ll stay on the clock for the first 4 minutes, and then are free to slow down the cadence and build up to something heavier in the last 8.

We have our annual in-gym Olympic lifting meet coming up at the end of July, so we’ll be working on progressions for snatches on Tuesdays and clean and jerks on Thursdays until then. Check the whiteboard for sign-ups and more information!

Workout of the Day
AMRAP in 10 minutes:
10 dumbbell hang clean and jerk (right arm)
10 single arm overhead lunges (right arm)
10 dumbbell hang clean and jerk (left arm)
10 single arm overhead lunges (left arm)
20 push ups

Grab your usual workout weight for today; you’ll be sticking with one arm for 20 consecutive reps (10 C&J and 10 lunges), though the hang clean and jerk will feel noticeably easier than a snatch would at the same weight. Switch feet every step on the lunges, even though you’re sticking to one arm for 10 reps. Scale the push ups to a difficulty that lets you maintain small sets throughout the workout, even if it’s only 2 or 3 at a time.

standard: 35/20
rx and sport: 50/35
metcon: 5×1:30 on, 0:30 off