Author: cfdavis

Skill
Back Squat
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. Grab spotters if you need them!

Workout of the Day
AMRAP in 7 minutes:
12 push presses
12 front rack lunges

Rest 3 minutes

AMRAP in 7 minutes:
25/20 calories
12 overhead lunges

Use a barbell weight that lets you complete the push presses and lunges in no more than two sets each (6 reps at a time). Push the pace on the machine in the second AMRAP; 7 minutes is a short work interval, so you can take a more aggressive pace than you otherwise would.

Record rounds and reps individually for the two AMRAPs.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 7:00 on, 3:00 off, 7:00 on

Workout of the Day
For time:
1,000 m run
80 sit ups
60 push ups
40 pull ups (strict or kipping)
60 push ups
80 sit ups
1,000 m run

30 minute time cap

Scale the push ups so that you can maintain sets of 5 through the majority of both sets. You should be able to start with sets of 5 on the pull ups as well, but it’s ok if that deteriorates a bit by the end of the 40. Don’t rush on any of these movements; you’ve got a lot of work ahead of you, even if it is all bodyweight.

standard, rx, and sport: as written
metcon: 3×7:00 on, 1:00 off

Workout of the Day
AMRAP in 25 minutes:
50 crossovers
400 m run
30 kettlebell hang snatches
200 m farmer’s carry (one KB, one DB)

Challenge yourself on the crossovers today; if you’re scaling the jump rope to take substantially shorter than a minute, you may be taking it a bit too easy on them. Switch arms whenever you’d like on the snatches, but be sure that you get a roughly equal amount of work in on both arms. Take a conservative pace and settle in for a long AMRAP.

standard: 16/12 kg KB, 35/25 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 28/20 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off

Skill
Deadlift
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
16 lateral burpees
8 clean and jerks
Max wall balls in the remainder of the 3 minutes

Your score today will be the total number of wall balls that you accumulate across all 4 rounds. Each 3 minute interval will begin with a buy-in of lateral burpees and clean and jerks; choose a volume and weight that lets you finish the buy-in with about a minute to spare for wall balls.

standard: 95/65 lb bar, 12/8 lb ball
rx: 135/95 lb bar, 20/14 lb ball
sport: 155/105 lb bar, 20/14 lb ball
metcon: 4×3:00 on, 1:00 off

Skill
8 rounds:
20 seconds of kipping swing or kipping pull up practice
20 seconds of kettlebell swings
20 seconds of rest

We’ll get a little kipping pull up practice mixed in with kettlebell conditioning for our skill work today. Focus on quality of movement on both the bar and the kettlebell; the goal here is technique work and light conditioning rather than max effort reps.

Below is a list of kipping pull up skills in roughly ascending order of difficulty for you to choose from:

Kipping swing
Banded kipping pull up
Kipping pull up
Butterfly pull up
Kipping pull up (chest to bar)
Butterfly pull up (chest to bar)

Workout of the Day
5 rounds:
1 minute of sandbag cleans
1 minute of calories
1 minute to complete 30 double unders

We’re only adding up the total sandbag cleans and calories today; the double unders are just there as a quick cash-out before resting for the remainder of that minute. Pick a jump rope volume and difficulty that gives you at least 30 seconds of rest each round.

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

Skill
Strict Press
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
AMRAP in 14 minutes:
14 toes to bar
14 devil presses
14 single arm overhead lunges

Focus on the overhead lunge when selecting your dumbbell weight; you might be able to snatch/devil press something heavier, but you want to be sure that the single arm overhead position is one that you can maintain throughout the 14 minutes. If you don’t quite have the mobility, then drop it down to a goblet lunge. Scale the toes to bar by reducing the range of motion so that you’re able to finish the 14 reps in no more than 3 or 4 quick sets when fatigued. Dropping to a V-up or a medicine ball sit up is totally fine if you aren’t comfortable using the bar.

standard: 35/20
rx: 50/35
sport: 7 bar muscle ups instead of toes to bar
metcon: 7×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Hang clean pull plus power clean

The hang clean pull should help prime you to hit a high and powerful lift-off position for the second rep off of the floor. Be patient on the power clean!

Workout of the Day
For time:
21-18-15-12-9-6-3
Push up
Hang power clean

15 minute time cap

Modify your barbell weight so that you can easily hit a set of 10 reps when you’re fresh. Choose a slightly easier scaling option than you might regularly select on the push ups so that you can keep a quick pace throughout the workout.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:20 on 0:40 off

Skill
Back Squat
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
4 rounds:
1:20 of box jumps
1:20 of strict pull ups
1:20 of calories

This workout has no built-in rest, so modify your pace and plan your own breaks as you would if it were an AMRAP (16 minutes total). Challenge yourself on the pull ups; it’s ok if you’re only doing one at a time by the end of the 1:20 interval each round.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, strict chest to bar pull ups)
metcon: 4×2:40 on, 1:20 off

Skill
4 rounds for time:
400 m run
21 kettlebell swings
12 strict presses

22 minute time cap

We’re getting a barbell overhead again today, but this time without the benefit of the legs. It’s ok if the strict presses take a few quick sets to complete. Try to push the pace on the run today!

standard: 65/45 lb bar, 16/12 kg KB
rx: 95/65 lb bar, 28/20 kg KB
sport: 115/85 lb bar, 32/24 kg KB
metcon: 3×6:00 on, 1:00 off

Skill
5 rounds, 3 minutes on, 1 minute off:
25 crossovers
25 sit ups
10 thrusters

Keep track of your rounds and reps for each 3 minute AMRAP, and then add them up at the end of the workout. Use a barbell weight that lets you finish 10 reps in one or two sets for the majority of the rounds. Scale the jump rope so that you’re finished with them in no more than about 45 seconds each round.

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