Author: cfdavis

Workout of the Day
5 rounds for time:
25 sit ups
15 thrusters

Time cap: 21 minutes

10 lateral burpees at the start of the workout, and again every 3 minutes. This continues until the time cap, including after you finish the 5 rounds of sit ups and thrusters. The last set of lateral burpees starts at 18:00.

Use a very light weight on the barbell; 15 thrusters should never take you more than two quick sets to get through. Make sure you leave enough gas in the tank to continue to satisfy the 10 burpee per 3 minute requirement after you finish your 5 rounds. If 10 lateral burpees would take you longer than a minute, scale that number back a bit.

standard: 45/35
rx: 75/55
sport: 75/55, 15 lateral burpees per 3 minutes
metcon: 7×2:00 on, 1:00 off

Skill
Tempo Back Squat
7 sets of 3 reps

3 second descent, 3 second hold, fast up, 3 seconds between reps.

Keep the weight relatively light on these back squats; the goal here is to get some good volume in with perfect movement, cadence, and positioning. Focus on moving up out of the freeze at the bottom of your squat without any extra wind-up or bounce. If you’re finding that you have a hard time getting out of the bottom without that bounce, then lower the weight a bit to keep good technique.

Workout of the Day
6 rounds:
40 seconds of hang power cleans
20 seconds of rest
40 seconds of calories
20 seconds of rest

You have a short work interval, so try to hang onto the barbell for larger sets than you would in a longer time domain; scale the load so that you can always get at least 5. Keep a steady pace on the machine for most of the workout, then pick it up in the last round if you can.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 12×0:40 on, 0:20 off

Skill
Every 2 minutes for 5 rounds:
3 touch and go power snatches
12/8 calories (row, bike, or ski)

Go for a calorie count that lets you finish each round (power snatches included) in under one minute. Do your best to hit each set of 3 power snatches unbroken and then quickly transition onto your machine to finish out the round.

Workout of the Day
AMRAP in 10 minutes:
20 alternating dumbbell power snatches
10 push ups
10 toes to bar

Use a dumbbell weight at which you’re confident that you can always hit a set of ten on the snatches. Scale both the push ups and the toes to bar so that you never need to break the 10 reps into more than 4 quick sets. If you went all-out on the skill work, consider dialing back the intensity in the workout and treating it more like active recovery.

standard: 35/20
rx: 50/35
sport: 50/35, handstand pushups
metcon: 5×1:45 on, 0:15 off

Skill
10 sets of 3 strict pull ups (banded, unassisted, or weighted)

Rest about a minute between sets.

Increase the weight by 2.5-10 pounds from two weeks ago. Consider adding weight even if you’re still working on banded pull ups to help bridge the gap between bands.

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

16 minute time cap

Use a light and manageable kettlebell weight; we’ve had some pretty intense skill pieces and workouts over the last couple of days, so give yourself a chance to cruise through at a submaximal load and steady pace today. If you’re feeling fresh and looking to push hard, then bump the weight up, complete the swings and lunges without setting the kettlebell down, and run fast.

standard: 16/12
rx: 24/16 kg
sport: 28/20 kg
metcon: 3×3:30 on, 0:30 off

Skill
Every 2 minutes for 5 rounds:
3 touch and go power cleans
12/8 calories (row, bike, or ski)

Scale the calorie count so that you have at least a minute to rest before the next interval rolls around. Choose a power clean weight at which you can keep the sets of 3 unbroken and the transition to the machine very quick. If you’re sharing machines, your partner will start on the opposite minute.

Workout of the Day
AMRAP in 10 minutes:
21 double unders
14 air squats
7 deadlifts

Use a challenging weight on your deadlifts; you’ll only be doing 7 reps per set, so you can affort to push the load a little bit and break it up if you have to. If you’re pretty smoked after the skill work, dial it back on the load and intensity. Scale the jump rope to take no more than 30 seconds per round.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 5×1:30 on, 0:30 off

Skill
Front Squat
One set of 8
One set of 10
One set of 12

Target ~65%

We’re in the last two weeks of the build-up in volume on front squats, and the goal is to work up to a heavy set of 12. The set of 8 and the set of 10 should be at a decently heavy working weight so that you aren’t jumping right into the 12 from low load and volume, but don’t go for maxes in those first two sets. Rest about 3 minutes between sets.

Workout of the Day
AMRAP in 12 minutes:
200 meter run
15 push jerks
10 lateral burpees

Pick a barbell weight that never makes you take more than 3 quick sets to get through your 15 reps. If you’re able to easily go unbroken, you may have gone too light. Try to spread your effort evenly across all three movements, rather than treating the run as recovery and push the pace on the jerks/burpees.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×3:00 on, 1:00 off

Workout of the Day
AMRAP in 9 minutes:
20 sit ups
10 chest to bar pull ups

Rest 3 minutes

AMRAP in 9 minutes:
20 sit ups
20/15 calories

Scale the pull ups to a slightly more challenging difficulty than you typically would in a workout; today is all bodyweight, and the pull ups have a relatively low-impact movement paired with them, so push yourself to use less assistance, go for a higher target, or both.

standard: regular kipping pull ups
rx: chest to bar pull ups
sport: 7 bar muscle ups
metcon: 9:00 on, 3:00 off, 9:00 on

Workout of the Day
AMRAP in 18 minutes:
5-10-15-20-25-30… etc
Push ups
Wall balls

After every round of push ups, and after every round of wall balls, complete 8 hang power cleans.

The pattern for this workout will be:
5 push ups plus 8 hang power cleans
5 wall balls plus 8 hang power cleans
10 push ups plus 8 hang power cleans
10 wall balls plus 8 hang power cleans
etc…

It’s important that you choose a hang power clean weight light enough that those reps won’t become a major road block. All three movements are quite tough, and 18 minutes is a long time, so don’t go out of the gates too hot on this one.

standard: 65/45 pound bar, 12/8 pound ball
rx: 95/65 pound bar, 20/14 pound ball
sport: 115/85 pound bar, 20/14 pound ball
metcon: 6×2:00 on, 1:00 off

Skill
Tempo strict press
5 sets of 4 reps

Fast up, 3 second hold at the top, 3 second descent, no pause at the bottom (rebound straight into the next rep).

Target about 55-60% of your max, prioritizing excellent positioning and good speed out of the bottom of each rep. Rest 2-3 minutes between sets.

Workout of the Day
4 rounds:
1 minute of box jumps
1 minute of deadlifts
1 minute of calories
1 minute of rest

Use a moderate weight on your barbell today. You should be able to hit a couple of sets of 5-10 reps in each minute that you’re on the deadlift. Focus on quick transitions, and settle into a steady pace on the box jumps and machines.

standard: 135/95 lb bar, 20/12 inch box
rx: 185/135 lb bar, 24/20 inch box
sport: 225/155 lb bar, 24/20 inch box
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
3 lateral burpees plus one squat snatch

Building on last week’s power snatch version of this skill work, you’ll be pushing the range of motion into a full squat (or as close as you can get to it). Keep your burpees and transitions quick! Use a submaximal weight so that you can get right on the barbell each round.

Workout of the Day
AMRAP in 14 minutes:
200 meter run
14 toes to bar
14 devil presses

Challenge yourself on the toes to bar today; 14 reps per round isn’t a tiny number, but this is a good workout to try to bump up the difficulty of the movement, either increasing your target range of motion if you’re already on the bar, or hopping on the bar if you typically do V-ups or med ball sit ups.

standard: 35/20
rx: 50/35
sport: 50/35, toes to rings instead of t2b
metcon: 7×1:20 on, 0:40 off