Author: cfdavis

Skill
8 rounds:
1 tempo ring dip (3 second descent, 3 second hold, fast up, 3 second hold)
3 regular ring dips
1 tempo strict pull up (fast up, 3 second hold, 3 second descent, 3 second hold)
3 regular strict pull ups

Rest about a minute between rounds, but try to move directly from the last dip to the first pull up. We’ve practiced both tempo and regular dips, but this is our first set with tempo strict pull ups. Like the dips, you’ll need to adjust the difficulty to allow for the extra time under tension. Start off easy with a lot of assistance from bands, and ramp the difficulty up across the rounds if that’s appropriate. The dips should be in one unbroken set, as should the pull ups.

Workout of the Day
AMRAP in 10 minutes:
30 double unders
5 push jerks

Challenge yourself on the push jerk weight today; it’s ok for the 5 reps to take more than one set, and even ok for them to break down to a few singles in the last couple minutes of the workout. That being said, try to be efficient with how you rest and how you break up the sets so that you aren’t doing too many extra cleans. Scale the jump rope to take no more than 45 seconds per round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:20 on, 0:40 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
16 alternating dumbbell hang power snatches
16 single dumbbell overhead lunges
8 pull ups

Restart each 3 minute interval at the start of the AMRAP, and add up your rounds and reps at the end of the workout for one total score, chief-style. Scale the dumbbell so that neither the 16 snatches nor the 16 overhead lunges take more than 2 sets to complete. It’s ok for your pull ups to break down to 3 sets, but they shouldn’t start that way. Switch arms every half or full round on the lunges; no need to switch every rep, just be sure that you get an equal amount of work on both sides.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups, unbroken rounds on the dumbbell (including transition from snatches to overhead lunges)
metcon: 5×3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
30 sit ups
15 hang power cleans

At the 0:00 minute mark, complete 60 lateral burpees
At the 10:00 minute mark, complete 75/60 calories

After completing the buy-ins at 0:00 and 10:00, begin/resume work on the AMRAP portion of the workout.

Your score is the rounds and reps of the 30 sit ups and 15 hang power cleans that you complete.

Scale the barbell weight to one at which you never have to drop below sets of 5. Adjust the volume of burpees and calories so that each buy-in takes no less than 4 minutes and no more than 8 minutes.

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

Skill
Every 45 seconds for 12 rounds:
Odd: 8 box jump overs
Even: 3 low ring muscle up transitions (no dip)

Today’s work will put last weeks ring muscle up transitions to practice in a more fatigued state. Scale the box jump overs to take no more than half the 45 second interval, but make it challenging enough that your heartrate is elevated when you get to the rings. Don’t dip out of your transitions; we’re still focusing on a low and efficient catch by eliminating the follow-through.

sport: high ring transitions (no dip)

Workout of the Day
5, 6, or 7 rounds for time:
10 deadlifts
15 wall balls

12 minute time cap

This should be a fast workout! Scale both the deadlift and the wall ball weight so that you’re able to hit them unbroken in the first round or two. Choose your round count based off the standards below, or just play it by ear. If you aren’t a fan of pushing to a sprint pace, consider bumping the round count up to 6 or 7 so that you get a good amount of work done.

standard: 5 rounds, 135/95 pound bar, 12/8 pound ball
rx: 6 rounds, 185/135 pound bar, 20/14 pound ball
sport: 7 rounds, 225/155 pound bar, 20/14 pound ball
metcon: 4×2:20 on, 0:40 off

Skill
EMOM for 10 minutes:
1-4 strict pull ups
3-6 kipping pull ups

The goal of this sequence is to transition directly from your last strict pull up into your first kipping pull up by pushing yourself back from the bar at the top of the rep. You should be able to do the whole sequence unbroken. A band is the best way to scale this one; it’s awkward to kip with a band at first, but practicing will give you a useful tool with which to work on your pull ups.

Consider the total number of pull ups of each kind that you’d like to do when you’re selecting your per-round volume.

Workout of the Day
AMRAP in 10 minutes:
4 devil presses
10 alternating dumbbell hang power cleans

Use a dumbbell weight that you normally snatch with. The hang power cleans should feel quite easy rep-to-rep, and it shouldn’t be a problem to hit most of the sets of 10 unbroken. Devil presses will always be a slog, but hopefully only 4 reps at a time means that you can jump into them quicker than you might in a larger set. Be sure that you’re standing your power cleans all the way up before you cycle into your next rep.

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

Skill
EMOM for 10 minutes:
15 double unders plus one power clean and push jerk

Practice a quick and smooth transition from the double unders to the clean and jerk. See if you can maintain a fast cycle out of the catch position in the power clean directly into the drive on the push jerk, rather than standing up and fully resetting between lifts. Keep the weight a little lighter than if we were just lifting so that you can maintain those transitions and cycle times.

Workout of the Day
5 rounds for time:
15 push ups
75 drag rope single unders
15 front squats

18 minute time cap

A good goal for this workout is to scale each movement so that each effort takes about 45 seconds when you’re fresh. Breaking up the front squats into 2 or 3 quick sets is probably a good plan, and hitting the first rep of each set as a squat clean will help you get right to it without spending extra time under the bar.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×4:00 on, 1:00 off

Skill
8 sets of:
3 tempo ring dips (3 second descent, 3 second hold, fast up, 3 second support hold)
5 ring rows

Rest about a minute between sets

It is very likely that you’ll need to scale the difficulty of the ring dips today, even if you were fine with unassisted dips last week. The added difficulty of a slow descent and an active hold in the bottom position will really challenge your shoulder strength and stability. Use a band, or keep your feet on the ground if needed. Note that we have 75 push ups in tomorrow’s workout, so you’ll need full use of your shoulders!

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

It’ll be much easier to accumulate reps on the toes to bar and the calories than on the sandbag cleans for most people. Despite this, try to push the pace on the cleans and fill the whole minute with work. Scale the toe to bar range of motion so that you can hit sets of 3-5 for the majority of the workout. Go quick on the calories!

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off

Workout of the Day
Just one class at 9 am today, with open gym from 10-12!

With a partner:
4 rounds, 4 minutes on, 2 minutes off:
500 meter run
Max burpee box jumps in the remaining time

You and your partner will take off on the 500 meter run together at the start of each 4 minute interval. Whoever gets back to the box first will start on the burpee box jumps. Switch back and forth between you and your partner for the remainder of the 4 minutes once both people are in the gym, with one person working on the burpee box jumps at a time. You’ll then rest for 2 minutes and repeat. Track the total number of burpee box jumps that you and your partner get.

standard, rx, and sport: 20 inch box, burpee box jump or burpee step up

Workout of the Day
AMRAP in 20 minutes:
400 meter run
21 hang power cleans
12 strict presses

You power cleans should be easy, and your strict press should be hard! It’s totally ok if that strict press breaks down to sets of 3 or 4 at a time, as long as you don’t have to rest too much between them and your form doesn’t degrade. Try to keep a strong pace on the run rather than use it as complete recovery from the barbell.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off

Workout of the Day
3 rounds for time:
22 pull ups
33 devil presses
44 single arm overhead lunges
55 crossovers

27 minute time cap

Use a dumbbell weight that you’re comfortable handling for high volume; at about 100 devil presses and 130 overhead lunges, you’ve got a lot of reps to contend with. Scale the pull ups to a difficulty that lets you finish each round in no more than 4 or 5 sets. The crossovers should be modified to take no more than about a minute and a half per round.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 3×6:00 on, 1:00 off