Author: cfdavis

Workout of the Day
For time:
500 m run
40 alternating dumbbell power snatches
500 m run
40 single arm overhead lunges
500 m run
40 alternating dumbbell power snatches
500 m run

Time cap: 25 minutes

Hold off on putting your equipment away until everyone finishes the workout; stick around to cheer on your neighbor!

Use a dumbbell weight that you’re comfortable holding onto for large sets today! You’re only on that dumbbell 3 times, but they’re pretty big chunks. Try to keep a strong pace on the 500 meter runs rather than using them as recovery periods.

standard: 35/20
rx: 50/35
sport: 50/35, 60 reps per round
metcon: 3×5:00 on, 2:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
8 toes to bar
8 hang power cleans
12 push ups

Use a hang power clean weight that you’re consistently able to maintain sets of 4 on. Scale the range of motion of the toes to bar so that they never take more than 2 or 3 sets. Choose a push up difficulty that lets you avoid breaking down to singles for the majority of the workout. Keep and eye on your grip and hands today! Start back on the toes to bar at the beginning of each 3 minute work interval, and add up your rounds and reps Chief-style at the end of the workout.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off

Skill
6 sets:
4 strict pull ups
4 kipping pull ups
1 minute plank hold

Rest a minute or two between sets. Scale the strict pull ups to banded or ring rows, and modify the kipping pull ups by either practicing just the kipping swing in isolation, or working on the full kipping pull up with a band. Try to move quickly from the strict to the kipping to the plank before taking roughly a minute of rest.

sport: 4 strict, 4 kipping, 4 chest to bar, one set

Workout of the Day
4 rounds:
1:20 of lateral burpees
1:20 of overhead squats
1:20 of calories

Use a light barbell on your overhead squats today; you should be able to hang on to a relatively large set size without too much issue. Pick a steady and sustainable pace across all three movements so that you don’t gas out early in this long interval. If your shoulder flexibility doesn’t allow you to overhead squat, bring that bar down to a front squat (keep the weight the same).

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders plus one squat snatch

Just like Tuesday’s clean work, we’re practicing snatches with a short jump rope buy-in each minute. Pick a volume and difficulty that you can complete in one easy and unbroken set in no more than about ten seconds. Practice a quick transition from your rope to your barbell, and push the depth in your catch while staying within a technically solid range of motion.

Workout of the Day
AMRAP in 12 minutes:
30 single arm dumbbell push jerks
94 drag rope single unders

Happy Birthday, Rafael! Rafael’s birthday workout will have you hanging on to your dumbbell for relatively large sets of push jerks before moving on to a smooth minute or so of drag rope single unders. Switch arms whenever you’d like on the push jerk, and feel free to simplify it to a push press if you’re strong on the movement. Try to be efficient with use of your shoulders though; they’ll definitely start to tire out as the workout progresses.

standard: 35/20
rx: 50/35
sport: double dumbbell: 40/25
metcon: 4×2:00 on, 1:00 off

Skill
10 minutes of handstand practice

Take 10 minutes to work on handstand skills at your own pace. Check in with your coach if you aren’t sure where to start, or if you’re shooting for a new skill that you haven’t tackled yet. Below is a list of handstand skills in roughly ascending order of difficulty. Stay safe and have fun!

plank hold
down dog
box shoulder stand
wall walk (low)
wall walk (high)
handstand kick up against wall
cartwheel
crow stand
freestanding handstand kick up to pirouette
freestanding handstand kick up to hold
handstand walk
handstand obstacle practice (stairs, ramp, slalom, etc)

Workout of the Day
5 rounds:
45 seconds of ring dips
15 seconds of rest
45 seconds of deadlifts
15 seconds of rest
45 seconds of box jumps
15 seconds of rest

Choose a relatively light deadlift weight, especially compared to last week’s; you should be able to maintain quick sets of 5-10 reps with no problem. Scale the ring dips by either using a band or keeping your feet on the ground. Pace each effort conservatively, keeping in mind that this interval structure will feel like a straight AMRAP given how short the rest/transition time is.

standard: 95/65 pound bar, 20/12 inch box
rx: 155/105 pound bar, 24/20 inch box
sport: 185/135 pound bar, 24/20 inch box
metcon: 15×0:45 on, 0:15 off

Skill
EMOM for 10 minutes:
15 double unders plus one squat clean

Choose a volume and difficulty of jump rope that you can confidently finish in one set in under 15 seconds; the jump rope is there as very light skill practice and a simple conditioning buy-in to each lift. Transition quickly from your rope to your barbell, prioritizing a smooth and fast cadence over total weight. We have a lot of squats and cleans surrounding this skill work from both yesterday and today, so the expectation is not that you’ll work up to a max.

Workout of the Day
For time:
60-40-20
Sit up
Wall ball

15 minute time cap

Last week we had 105 wall balls coupled with a simple and low-impact movement. This week it’s 120 wall balls coupled with a simple and low-impact movement. Next week it’ll be 150! Consider pulling the wall ball weight down by 2-4 pounds so that you’re able to keep quick sets of 10 throughout the workout.

standard: 12/8
rx: 20/14
sport: 70-50-30 reps, 20/12 pounds
metcon: 4×2:30 on, 0:30 off

Skill
Front Squat
4 sets of 6 reps

Target 70-75%, or up 5-15 pounds from last week (if you did it)

Attempt to hit these squats at a slightly higher weight across the board than you did on last week’s. Be sure that you’re still able to maintain good body position throughout all 24 reps despite any increase in load.

Workout of the Day
For time:
30 clean and jerks

9 minute time cap

Happy Birthday, Cameron! Cameron requested this classic benchmark, and it’s a great one! If you have to scale down from the rx weight, make sure that your weight is still heavy enough that each rep is a bit of a challenge; if you go too light, you’ll end up finishing the 30 clean and jerks quite quickly without getting a great workout. If you’re able to hit this workout rx without too much trouble, push the pace! At an all-out effort, this workout can be done in an extremely short amount of time. There are some folks at this gym that should be gunning for a sub-3 minute finish time.

standard: 95/65
rx and sport: 135/95
metcon: 3:00 on, 1:00 of, 3:00 on

Workout of the Day
3 rounds:
2 minutes of toes to bar
30 seconds of rest
2 minutes of kettlebell snatches
30 seconds of rest
2 minutes of goblet lunges
30 seconds of rest

At the start of each 2 minute work interval, run 200 meters

Scale the run to a distance that takes no more than about 1:20 to complete; you should have 40-60 seconds to work on your station in the gym before you hit the rest interval and get ready for your next run. Scale the range of motion on the toes to bar so that you can hit sets of 3-5 the whole way through. Use a relatively light kettlebell for the snatches, and then hang on to that same weight for the goblet lunges.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 9×2:00 on, 0:30 off

Workout of the Day
Just one big class at 9 am today! Come on in for coach Christine’s baby shower workout, and bring a pack of diapers (size 1-3) if you’re able! Stick around during the 10 am open gym for snacks and drinks.

2 rounds:
4 minutes of Tabata calories
4 minutes of Tabata medicine ball box step overs
4 minutes of Tabata dumbbell hang clean and jerks

The Tabata interval is 20 seconds of work followed by 10 seconds of rest, so you’ll be staying on each station for a full 8 rounds before moving on to the next. The 10 second rest interval will go by quickly! Keep moving during the 20 second work interval, but avoid hitting an all-out sprint.

Skill
AMRAP in 8 minutes:
20 double unders
20 second L-sit

Transition back and forth between the double unders and the L-sit on your own for 8 minutes, taking just enough time to rest to give yourself a good shot at completing each set unbroken and with good form. Scale the double unders to a volume and difficulty that never takes more than 15-30 seconds. Scale the L-sit by tucking in one or both legs so that 20 seconds is manageable in one go when you’re fresh.

Workout of the Day
For time:
21-15-9
Pull up (strict or kipping)
Squat clean

Time cap: 18 minutes

Pick a challenging weight for your squat cleans; if you’re doing steady singles the whole way through, you’ve likely chosen correctly. Scale the pull ups to a difficulty at which you’re able to hit 3-5 reps on average per set. Pace this workout, especially if the movements are tough for you!

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar pull ups
metcon: 3×3:00 on, 1:00 off