Author: cfdavis

Skill
7 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (or plank)
15 second of rest

Push hard on the 45 second effort, and consider taking the full 45 seconds to rest in the opposite interval. If you do take that full rest, this will function as all-out sprint training, and you should be pacing it accordingly. If you decide to plank, you’ll have to back off the power output on the machine a little bit to accomodate the active hold in place of a true rest interval.

Machines are an excellent way to safely experiment with very aggressive sprint pacing; if that’s something you haven’t done before then we encourage you to try out the full rest/sprint variant!

Workout of the Day
AMRAP in 12 minutes:
12 single arm dumbbell push presses
12 dumbbell goblet lunges
40 double unders

Pick a dumbbell weight that makes it so that you can finish the push presses in either a set of 6 on each arm, or a single set on one arm (switching to the other arm the next round). The goal of this workout is to move smoothly and quickly from one thing to the next, with no major sticking points. Scale the jump rope so that it doesn’t take more than about 30-45 seconds each round, even later on in the workout.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 3×3:00 on, 1:00 off

Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set.

Workout of the Day
AMRAP in 14 minutes:
21 sit ups
15 kettlebell swings
9 pull ups (strict or kipping)

Take a break from the barbell today and settle into a steady and sustainable pace. Use a kettlebell weight that lets you finish 15 reps in no more than two sets, and scale the pull ups to a difficulty at which you can sustain sets of at least 3 throughout the workout.

standard: 16/12 kg KB
rx: 28/20 kg KB
sport: 32/24 kg KB
metcon: 7×1:15 on, 0:45 off

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

We’re repeating last week’s jump rope/lift format with the snatch instead of the clean and jerk this week. Just like last week, the goal is a fast and very easy jump rope set plus a quick transition into your lift. It’s ok to go heavy, as long as you’re able to get the bar off the floor within about 5 seconds of finishing your jump rope set.

Workout of the Day
For time:
10-9-8-7-6-5-4-3-2-1
Thruster
Burpee Box jump

Use a barbell weight that lets you finish each round in no more than two quick sets. Scale the burpee box jump by reducing the height of the box or eliminating it all together. This has the potential to be a quick workout, so if you’re confident on both the movements then either push for an aggressive pace, scale up to the sport weight, or both.

15 minute time cap

standard: 75/55 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 5×1:40 on, 0:20 off

Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set. Unless you are deliberately avoiding a max set, ask for two spotters!

Workout of the Day
4 rounds:
2 minutes of calories
1 minute of clean and jerks
1 minute of rest

In larger classes where machines are shared, one partner will start staggered exactly 2 minutes behind the other partner so that they can do the workout in the order written.

Choose a clean and jerk weight that has you doing quick singles or small sets across all four rounds. Two minutes on the machine is a relatively long effort, so be sure to keep it below a sprint pace and safe some energy for the clean and jerks. Your score today will be the sum of your calories and clean and jerks.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Workout of the Day
In teams of 2:
AMRAP in 20 minutes:
Partner one: row 500 meters or bike 1,000 meters
Partner two: accumulate devil presses

Switch stations after partner one completes their assigned distance on the machine. Your score for this work is the total number of devil presses that you and your partner accumulate across 20 minutes.

Feel free to use a different dumbbell than your partner! Settle into a steady and sustainable pace; both the row/bike and the devil press can get very intense very quickly if you aren’t mindful of your effort level. There is no rest in this workout, so treat it like you would a solo 20 minute AMRAP and you should end up in a good place.

standard: 35/20
rx and sport: 50/35
metcon: 4×4:00 on, 1:00 off

Workout of the Day
AMRAP in 8 minutes: Kettlebell snatches
Rest 2 minutes
AMRAP in 8 minutes: Ring dips
Rest 2 minutes
AMRAP in 8 minutes: Wall balls

Run 1,000 meters at the start of each 8 minute interval

Choose a run distance that will take no less than 4 minutes and no more than 6 minutes to complete; too short or long of a run will make for an awkward amount of time remaining in the 8 minutes to accumulate reps. Use a relatively light kettlebell, and scale the ring dips either with a band, with a foot on the ground, or by switching to push ups. Your score today will be the sum of all of your kettlebell snatches, ring dips, and wall balls.

standard: 16/12 kg KB, 12/8 pound ball
rx: 24/20 kg KB, 20/14 pound ball
sport: 28/20 kg KB, 20/14 pound ball
metcon: 3×8:00 on, 2:00 off

Skill
Deadlift
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days.

Workout of the Day
5 rounds for time:
12 deadlifts
9 toes to bar
6 push jerks

14 minute time cap

Don’t worry about the deadlift weight at all when you’re selecting your barbell today; focus on the push jerk, making sure that you’re always able to finish 6 reps in no more than 2 sets. Scale the range of motion on the toes to bar so that you can get through each round of 9 in 2 or 3 quick sets with a good consistent cadence. If you’re confident in all three movements, then push the pace or consider bumping up to the sport weight!

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off

Skill
AMRAP in 8 minutes:
Wall walk plus 15 second hold
8 alternating dumbbell power snatches
15 second hollow hold

The goal here is quality of movement rather than speed. On your wall walks, be sure to stop ascending the wall while you’re still in a good hollow-body position. Don’t collapse into hyperextension in an attempt to get your hands as close to the wall as possible. Pick a dumbbell weight that you’re able to hit for a confident set of 8 every round. Scale the hollow hold by tucking limbs in so that you’re able to maintain the position for the full 15 seconds every round.

Workout of the Day
7 rounds:
45 seconds of strict pull ups
45 seconds of hang squat cleans
45 seconds of rest

Use a challenging weight on the hang squat cleans today; it should be light enough that you can do small sets, but heavy enough that doing more than 5 in a set during the workout would be really rough. Go for a higher difficulty on the strict pull up as well, following a similar guideline: more than one at a time, but not more than 5 at a time. Remember to deadlift that barbell to the hang before starting each set of hang squat cleans.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×2:00 on, 1:00 off

Skill
Strict Press
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days.

Workout of the Day
AMRAP in 13 minutes:
10 lateral burpees
7 power snatches
40 drag rope single unders

Keep the weight light enough that you can transition immediately from your burpees to an unbroken set of touch-and-go power snatches, and then immediately from your power snatches to an unbroken set of single unders. You have scaled this workout correctly if you are finding that the only place that you can speed up is on the burpees.

standard: 65/45
rx: 75/55
sport: 75/55, fast and unbroken power snatches, no more than 5 seconds of transition time between any two movements
metcon: 7×1:00 on, 1:00 off

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

Keep your weight sub-maximal and focus on fast and smooth transitions. Try to stay within a weight range that lets you cycle the barbell off your shoulders and overhead immediately out of the catch on your power clean. Choose a jump rope volume and difficulty that takes no more that 15 seconds to complete.

Workout of the Day
10 rounds:
20 seconds of box jump overs
10 seconds of rest
20 seconds of Russian kettlebell swings
10 seconds of rest

Do your best to fill the whole 20 seconds with work in each interval. The Russian swing is just to shoulder height, so use a kettlebell that’s on the heavier side for you. Track your total reps across all the rounds for this workout.

standard: 20/12 inch box, 20/12 kg KB
rx and sport: 24/20 inch box, 32/24 kg KB
metcon: 20×20 seconds on, 10 seconds off