Author: cfdavis

Skill
Today is Juneteenth, so we’ll be running just one class today at 9 am, with open gym from 10-12.

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

We’re starting a double under progression that will fall on Wednesdays for the next 6 weeks. Use today to establish a baseline for your jump rope skills; you don’t need to stick to the rep scheme of 5-10-15-20… any linear progression of difficulty will do. Below is a list of double under drills and progressions in ascending order of difficulty. For today you can pick any of the skills and then work your way across the rep progressions. Your coach can also help explain and guide you through the progressions in class.

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 (big jumps): 20-40-60-80-100-120…

Workout of the Day
Today is Juneteenth, so we’ll be running just one class today at 9 am, with open gym from 10-12.

AMRAP in 25 minutes:
500 meter run
50 sit ups
50 thrusters

Use a very light weight on your barbell! You should be able to finish 50 reps in 2 or 3 tough sets. If you’re breaking it into smaller chunks, you’ve almost certainly gone too heavy! Settle into a steady pace across all three movements and do your best to endure.

standard: 35/25
rx: 45/35
sport: 75/55
metcon: 5×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Snatch (squat or power)

Then

8 minutes to work up to a heavy single of power snatch or squat snatch.

Work on establishing a heavy single or max weight snatch in this skill work. 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. Stay tuned to the whiteboard for sign-ups and more information!

Workout of the Day
4 rounds:
90 seconds of kipping pull ups
90 seconds of calories

At the start of every work interval, complete 50 drag rope single unders.

Scale the pull ups to a difficulty that lets you easily jump up for a set of at least three for the majority of the workout. Keep an eye on your hands to avoid tearing. If you went hard on the strict pull ups yesterday, consider dialing back your intensity on the kipping pull ups today. Push the pace on the machine!

standard and rx: as written
sport: chest to bar
metcon: 8×1:00 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

Just one more week of this deadlift/strict pull up progression before a slight switch in focus. Try to add a few reps to your total pull up volume today, but keep the deadlift weight the same as last week.

Workout of the Day
AMRAP in 12 minutes:
10 burpee box jumps
15 kettlebell swings
200 meter run

Keep your kettlebell on the lighter side today; the burpee box jumps should be the main challenge of the workout, with the swings and run in as a chance to recover, sustain, or push the pace. We also don’t want to overload the lower back after your deadlift work.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 28/20 kg KB, 24/20 inch box
metcon: 6×1:20 on, 0:40 off

Workout of the Day
4 rounds:
1 minute of hand release push ups
1 minute of calories
1 minute of hang power cleans
1 minute of calories
1 minute of rest

Take the opportunity to scale your push ups to a relatively challenging option today; the hand release adds just a little bit of difficulty over the regular push up, so whatever you choose should reflect that jump. Pick a barbell weight that lets you hit sets of 5-10, and shoot for a consistent pace on the machine.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×4:00 on, 1:00 off

Workout of the Day
For time:
1,000 meter run
40 box jump overs
70 alternating dumbbell power snatches
40 box jump overs
1,000 meter run

Time cap: 25 minutes

Use a dumbbell weight that you’re very comfortable with today; 70 consecutive reps is a high enough volume that you want to be sure you’re in familiar territory with the weight itself. Plan on taking frequent short breaks on both the box jump overs and the dumbbell snatches to recover and keep solid positioning.

standard: 35/20 pound DB, 20/12 inch box
rx and sport: 50/35 pound DB, 24/20 inch box
metcon: 10×1:30 on, 0:30 off

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

Whether you’re practicing a banded kipping swing or a full range of motion butterfly chest to bar pull up, take the opportunity to get some simple and focused skill work in on your kipping pull up.

Workout of the Day
3, 4, or 5 rounds for time:
400 meter run
30 wall balls

20 minute time cap

Keep a steady pace on your runs today, and scale the wall balls to a difficulty that lets you hit sets of at least 5-10 without too much rest. You get to choose the round count for this workout, so adjust your target volume based off how much these movements play to your strengths.

standard: 3 rounds, 12/8 pound ball
rx: 4 rounds, 20/14 pound ball
sport: 5 rounds, 20/14 pound ball, never fewer than 10 wall balls in a set
metcon: 3×4:00 on, 2:00 off

Skill
EMOM for 10 minutes:
Slow pull power snatch with a 3 second freeze in the catch position

You’ll have to keep the weight on the lighter side so that you can maintain proper control over the barbell for this drill. Your pull off the floor and past the knees should take about 3 seconds before you accelerate into the jump, and then you’ll freeze for another 3 seconds in the partial overhead squat catch position. The tempo and pause will give you an opportunity to find and practice excellent positioning.

Workout of the Day
AMRAP in 10 minutes:
10 push jerks
10 toes to bar

Every minute, including at the start of the workout, complete 15 crossovers. Pick up where you left off when you get off the rope and back on the AMRAP.

Use a barbell weight that lets you always finish the 10 push jerks in 3 sets or less; you don’t want to have it so broken up that you’re doing a bunch of extra power cleans just to start all your small sets. Scale the toes to bar to the same goal of no more than 3 sets to complete 10 reps.

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

Skill
7 rounds:
10-15 second ring support hold
Immediately into one set of ring dips (strict)

Rest one minute between rounds.

Scale the ring dips with a band if needed so that you’re able to complete 4-6 ring dips each set. If the dip is a strong movement for you, just shoot for a slightly larger number of them each round. Feel free to drop down to a push up rather than a ring dip if the dip is not a safe and stable movement for your shoulder.

If you’re able to do a ring muscle up, then do this skill work on the high rings, initiating with a ring muscle up.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
12 alternating dumbbell power snatches
16 air squats
60 drag rope single unders

Pick up where you left off after each 1 minute break; you’ll be counting and scoring this workout like a regular AMRAP, but with 1 minute interrupts.

Use a dumbbell weight at which you can complete 12 power snatches unbroken for the majority of the workout. The goal of this workout is to keep a steady and constant pace from movement to movement.

Skill
EMOM for 10 minutes:
2 power cleans

Use the skill work as an opportunity to experiment with the power clean and figure out a good working weight for the conditioning today. You’ll definitely get past that weight here, but try not to exceed it too much; focus instead on cycling two fast and confident singles right at the beep each minute.

Workout of the Day
AMRAP in 10 minutes:
4 power cleans
8 lateral burpees
12 sit ups

Use a heavy weight for the power cleans. Challenge yourself to the point that you know for sure that you’re going to be doing singles throughout the workout. If you’re newer to the movement and aren’t comfortable going that heavy, then keep the weight lighter and hit 7 power cleans per round rather than 4.

standard: 95/65
rx: 155/105
sport: 155/105, never resting for more than 10 seconds
metcon: 5×1:20 on, 0:40 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

Scale the pull ups to a difficulty that lets you hit about 4-8 reps each round.

If you completed this skill work last week, try to add one or two reps every round on the pull ups. Keep the deadlift weight the same; use extra energy on the pull ups!

Workout of the Day
4 rounds:
1 minute of overhead lunges
30 seconds of rest
1 minute of calories
30 seconds of rest

Use a lighter barbell for your lunges today; the weight is mainly there to make your shoulders and core work for stability, rather than to load the lunge step itself. If the overhead position is not safe and stable for you, drop the barbell down to a front rack lunge. Try to keep your pace on the machine to a narrow range. If you’re on the assault bike, it shouldn’t vary by more than 4 or 5 rpm across the workout. If you’re on the rower or concept 2 bike, it shouldn’t vary by more than 100 or 150 cal/hr.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 8×1:00 on, 0:30 off