Author: cfdavis

Skill
6 rounds:
5-10 ring dips
5-30 second ring support hold
15-45 second L-sit

Rest about a minute between rounds

The idea of this skill work is to hit a submaximal but very challenging set of ring dips, a ring support hold, and then an L-sit on the floor, all in quick succession. Scale the difficulty of each so that your reps and times fall within the ranges above. The dips and support holds can be scaled with a band or a foot on the ground, or made more difficulty by adding weight. The L-sit can be scaled by tucking one or both legs, or made more difficult by planting the hands further forward on the ground.

Workout of the Day
AMRAP in 10 minutes:
30 double unders
8 front squats

Use a light weight on the front squats; you should be able to do all 8 unbroken throughout the whole workout. The double unders should also be scaled to an amount that you can complete relatively quickly, but it’s ok if they’re more of a skill challenge. They shouldn’t take more than 30-45 seconds per round. 10 minutes is short, so push the pace! Practice those quick transitions on and off the bar.

standard: 65/45
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 5×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
3 lateral burpees plus a squat clean

Last week we hit this same set with power cleans and power snatches. This week we’re keeping an identical format but pushing the range of motion on the lifts. Try to keep the same fast burpees and quick transitions despite the greater demand on your focus from the lift! Scale the burpees to 2 reps if 3 would take you longer than 10 seconds.

Workout of the Day
AMRAP in 20 minutes:
500 meter run
56 sit ups
500 meter run
56 push ups

Happy Birthday, Alex Tomaich! This workout has some Alex’s favorite movements in pretty high volume, we hope you enjoy as much as he will!

Challenge yourself on the run distance, and scale the push ups to a difficulty at which you’re able to maintain at least 15 reps per minute.

standard, rx, and sport: as written
metcon: 4×4:00 on, 1:00 off

Skill
Front squat
3 sets of 8 reps

Target ~65-70%, or up 5-10 pounds from last week.

Take about 3 minutes of rest between your sets; if your rest is much shorter, you might not fully recover, and if it’s much longer you might cool down. If you’re new to these higher volume sets, start light and play it by ear.

Workout of the Day
AMRAP in 10 minutes:
10 pull ups (strict or kipping)
8 power cleans
6 push jerks

Use a relatively challenging weight on the power cleans and push jerks; you should be able to hit the push jerks in one or two quick sets, but that should be tough. Steady singles on the power cleans is a great cadence. Save the last power clean to get the bar to your shoulders for the push jerks. Scale the pull ups to a difficulty at which you can always do 2 or 3 in a set.

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar pull ups
metcon: 4×2:00 on, 0:30 off

Workout of the Day
5 rounds for time:
20 box jump overs
200 meter farmer’s carry (one dumbbell, one kettlebell)
200 meter run

30 minute time cap

Scale the box jump overs to take no more than 2 minutes to get through when you’re tired. Use a dumbbell and a kettlebell that are within 5-10 pounds of each other for the carry, and try to push the pace there; the faster you move on the carry, the less time you spend hanging onto your weights!

standard: 20/12 inch box, 16/12 kg kb, 35/20 lb db
rx and sport: 24/20 inch box, 24/16 kg kb, 50/35 lb db
metcon: 5×4:00 on, 1:00 off

Workout of the Day
AMRAP in 16 minutes:
12 front rack lunges
12 lateral burpees
80 drag rope single unders

Work for 45 seconds, then break and rest for 15 seconds, for the whole 16 minutes. You’ll pick up wherever you left off when you resume the next 45 second work interval, and your score for this will be just like a normal AMRAP. Scale the front rack lunge to a weight that makes it challenging but possible to hit 12 unbroken at. Try to plan around the 15 second rest interval and get your recovery there, rather than taking substantial breaks during the work period.

standard: 75/55
rx: 115/85
sport: 115/85, overhead lunges
metcon: 16×0:45 on, 0:15 off

Skill
Tempo Back Squat
5 sets of 4 reps

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

Target a little under the weight of Monday’s front squats, or roughly 55-65% of your back squat max. This shouldn’t feel like a super hard effort; we hit large front squat sets on Monday and loads of wall balls on Wednesday, so use this as a chance to practice control and technique at a lighter weight.

Workout of the Day
5 rounds:
1 minute of toes to bar
1 minute of sandbag cleans
1 minute of rest

10 crossovers at the start of each interval (including the rest interval)

The jump rope buy-in for each minute of this workout should be very straightforward to get through each round, even if it starts to build up by the end of the workout. It shouldn’t take more than about ten seconds to get onto the rope and through the set.

Scale the toes to bar by adjusting the target range of motion, and push the pace on the sandbag cleans. Only count your toes to bar and sandbag cleans towards your score; those crossovers are just the buy-in.

standard: 70/45 lb bag
rx: 100/70 lb bag
sport: 150/100 lb bag
metcon: 5×2:00 on, 1:00 off

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

The focus on this skill work is the same as Tuesday’s was for the clean; get through your burpees quickly and transition onto your barbell for a smooth and submaximal lift. If you aren’t able to finish the 3 lateral burpees in less than 10 seconds, drop the number down to 2.

Workout of the Day
1 minute of hand release push ups
1 minute of calories
2 minutes of hand release push ups
2 minutes of calories
3 minutes of hand release push ups
3 minutes of calories

We’re practicing a tougher variant of the push up in the workout today on an ascending time domain. For the hand release push up you’ll descend until your chest touches, quickly lift your hands off the ground without losing core tension, and then plant them back down to drive up out of the bottom. The hand release push up makes it so that you can’t use the rebound out of the bottom of the push up. Expect lower numbers of reps! Push the pace hard on the machine. If we have large classes, one half will swap the order of the movements.

standard: regular push ups
rx and sport: hand release
metcon: 4:00 on, 2:00 off, 6:00 on

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

Rest about a minute between sets.

Bump the weight up by 2.5-10 pounds from the last time we did these (two weeks ago) if you feel up for it. Weight can be added even if you’re doing banded pull ups! It’s a great way to bridge the gap between bands.

Workout of the Day
For time:
150 wall balls

15 minute time cap

This is a classic benchmark workout, and tough to forget if you’ve pushed hard on it before. If you aren’t up for an all out effort today, then pace the workout very conservatively out of the gates. You can finish all 150 reps under the time cap by doing a set of 5 wall balls every 30 seconds. If you’re picking up the pace a little more and gunning for a quick finish, then push yourself on set sizes without compromising on time between sets; a set of 50 wall balls does you no good if it takes 45 seconds to recover from it.

Finally: focus on accuracy and efficiency. It’ll get you through it.

standard: 12/8
rx and sport: 20/14
metcon: 4:00 on, 2:00 off, 4:00 on

Skill
EMOM for 10 minutes:
3 lateral burpees plus one power clean

We’re continuing the gear shift towards more transition and cadence practice in our Olympic lifting sets with a lateral burpee buy-in this week. The burpees should be as quick as you can manage, and over in 12 seconds or less; cut the reps down to 2 if 3 would take longer. Keep the power clean weight relatively light, prioritizing a quick transition and minimal set up.

Workout of the Day
AMRAP in 15 minutes:
400 meter run
21 box jumps
12 deadlifts

Scale the deadlift to a load that never forces you below 4 reps in a set; realistically you should be finishing the 12 reps in 2 sets unless you’re really pushing for the rx weight. Try to keep a steady pace across the whole 15 minutes, and distribute your effort evenly over all 3 movements.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 5×2:00 on, 1:00 off

Skill
Front Squat
3 sets of 8 reps

Target ~65-70%

We’re bumping up the per-set volume of our front squats again, while keeping the same total count. Use the last few weeks of squats to make a judgement on what weight to use. If you weren’t able to make it in, then 65-70% is a reasonable ballpark to target.

Workout of the Day
3 rounds for time:
75 double unders
50 sit ups
25 kettlebell swings

Time cap: 15 minutes

Use a kettlebell weight that lets you complete the 25 reps in no more than 3 sets per round. Scale the jump rope to a volume and difficulty that takes about a minute and a half or less, and gut through the sit ups!

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 4×2:00 on, 0:30 off