Author: cfdavis

Workout of the Day
AMRAP in 16 minutes:
20 alternating dumbbell power snatches
16 single arm overhead lunges
12 pull ups (kipping or strict)

Pick a dumbbell weight that you’re comfortable snatching for medium to high volume. Divide the lunges roughly evenly between hands, though you can stick with one arm for a full round before switching in the next round if you’d like. If the overhead lunges are too tough for your shoulder flexibility, drop it down to a front rack or goblet position. Scale the pull ups to banded or ring rows so that you’re able to consistently do them in 3 or 4 quick sets at most.

standard: 35/20
rx: 50/35
sport: 50/35, 6 ring muscle ups instead of 12 pull ups
metcon: 8×1:15 on, 0:45 off

Stretching
We’ll be stretching after the workout today instead of doing skill work before. Your coach will lead you through 15 minutes of stretches, either following the sequence below or using their own.

2 minute lunge stretch per side
1 minute half saddle, leaning back, per side
2 minute pigeon stretch per side
1 minute down dog
1 minute twisted cross per side
2 minute puppy dog

Skill
EMOM for 4 minutes:
Squat clean and split jerk
Then,
8 minutes of clean and jerk work

Just like yesterday, you’ll be starting off on an EMOM clock to to ease into the heavier lifts. Once you’ve finished the first 4 minutes on-interval, feel free to start lifting whenever you’d like in the last 8 minutes. This is a good chance to work up to a max effort if you’d like to test the lift!

Workout of the Day
For time:
25 toes to bar
50 box jump overs
1,000 m run
50 box jump overs
25 toes to bar

20 minute time cap

We’re tackling some large sets of each movemet today, so be sure you’re scaling things to a manageable degree. The toes to bar shouldn’t take more than two or three minutes to work through each round (preferably 2 when you’re fresh). Scale by reducing the range of motion or switching to V-ups. You can swap the box jump overs out for step ups if the impact is no good for you, or just reduce the volume per round. The 1,000 meter run is left out of the garage doors, left on 2nd street, all the way to Cantrill, and back the way you came (previously called the 800 meter run). Drop the distance down to 500 if running is a weakness of yours.

standard: 20/12″
rx&sport: 24/20″
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Power snatch plus squat snatch
Then,
8 minutes to work up to a heavy squat snatch or power snatch

Continuing the theme of going heavy, you’ve got a good opportunity to push the weight on your power snatch or squat snatch today. Use the first 4 minutes to warm up and drill positioning, and then the last 8 are yours to work up to a heavy single if you’d like. Keep in mind that after the max squat and max press yesterday and the day before, you may be a little slower and more tired than if we hadn’t lifted so heavy so recently. Let that limit your numbers a little bit, and understand that your lift may not be a true one rep max today.

If you’re a little newer and want to keep it light, feel free to do so!

Workout of the Day
AMRAP in 10 minutes:
5-10-15-20-25-30… etc
Lateral burpee
10 deadlifts after each set of burpees

Pick a challenging weight on the deadlift; the burpee count is going to stack up pretty quickly, so if you aren’t slowing yourself down on the lift a little bit you’ll soon find that you aren’t doing much other than lateral burpees. 10 minutes is relatively short, so if you’re feeling strong today try to push the pace and minimize transitions.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 5×1:30 on, 0:30 off

Skill
Strict Press
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Use the last rep to hit a heavy single or a max lift. Do your best to keep it strict, and avoid any leaning back or asymmetric pressing.

Workout of the Day
4 rounds:
90 seconds of sandbag cleans
90 seconds of ring dips
90 seconds of rest
At the start of each interval, including the rest, complete 15 crossovers

Pick a jump rope volume and difficulty that will take you no more than about 30 seconds to complete each round. Scale the ring dips by adding a band or using your feet on the ground to assist you so that you can hit sets of 3-5. Add up all your sandbag cleans and all your ring dips at the end of the workout.

standard: 70/45
rx: 100/70
sport: 150/100, ring dips at the top of a ring muscle up
metcon: 4×3:00 on, 1:30 off

Skill
Back Squat
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Last chance to hit a max in this cycle! Grab two spotters if you’re going heavy.

Workout of the Day
For time:
21-15-9
Goblet squat
Push press (one dumbbell)
Thruster (one dumbbell)
Run 400 meters after the round of 21, the round of 15, and the round of 9

15 minute time cap

Complete 21 goblet squats, 21 push presses, and 21 thrusters before taking off on your first run. Do the same for the rounds of 15 and 9, switching arms on the dumbbell whenever you want so that you get about the same amount of work done on both sides.
Do your best to push the pace on the run!

standard: 35/20
rx: 50/35
sport: 2 dumbbells, 40/25 lb, double dumbbell front squat instead of goblet squat
metcon: 4×2:20 on, 0:40 off

Workout of the Day
AMRAP in 12 minutes:
12 hang power cleans
8 lateral burpees
4 strict toes to bar

Rest 4 minutes

AMRAP in 8 minutes:
12 hang power cleans
8 lateral burpees

Rest 4 minutes

AMRAP in 4 minutes:
Lateral burpees

Use a light weight on the hang power cleans; you should be able to get through all 12 reps unbroken when you’re fresh (even if you choose to break it up in the workout). Try to increase your pace just a little bit in each successive interval. Record your rounds and reps for all 3 portions separately. For the 4 minutes of just burpees, enter your burpee number into SugarWOD as the rounds, with zero extra reps.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 12:00/8:00/4:00 on, 4:00 off between each

Workout of the Day
For time:
1 mile run
60 push ups
30 front squats
400 m run
30 push ups
15 front squats

30 minute time cap

This will be a long and tough workout, but try to stay focused on the quality of your positioning and on full range of motion despite how tired you’ll be getting. Stay consistent with your technique and the time will go by faster and easier than if you’re frantically focused on getting reps in quickly. Use a front squat weight tough enough that sets of 10 or more are nearly impossible, but that sets of 5 throughout are manageable.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×4:00 on, 1:00 off

Skill
3 rounds:
2 minutes to run 200 meters
2 minutes to complete 25/20 calories

Rest in the remainder of each interval.

Post your slowest time to complete the run and your slowest time to complete the calories.

Try to open at a quick pace on both movements; it’s very easy in this format to have your first round be your slowest.

Workout of the Day
AMRAP in 18 minutes:
20 kettlebell swings
20 weighted step ups (single kettlebell, held anyhow)
40 sit ups

We’re finishing off the week with a simple AMRAP; at no point during this workout should any of the three movements become a major sticking point. Choose a light enough kettlebell that you can keep moving in steady sets, even if those step sizes drop over the course of the eighteen minutes. A great goal for this workout is to pace it so that you’re resting for no more than about 10-15 seconds at any point.

standard: 16/12 kg, 20/12 “
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon: 6×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Squat clean with a pause below the knee just after leaving the ground
Split jerk

Stick with a slightly lighter weight for this drill. The focus of the pause below the knee is similar to that of the slow pull, where you’re forced to develop your power higher up in the lift. Make sure you’re still delaying the explosive portion of the lift until you’ve cleared the knees. Finish with a split jerk.

Workout of the Day
4 rounds:
1 minute of clean and jerks
1 minute of strict pull ups
1 minute of calories
1 minute of rest

Use a challenging weight on the clean and jerks today; if you’re evenly remotely tempted to do touch-and-go sets, you’ve gone too light. Make sure that you can still keep the reps pretty though. Scale the strict pull ups to a challenging difficulty as well, and then push hard on the machine.

standard: 115/85
rx: 155/105
sport: 185/135, bar muscle ups
metcon: 4×3:00 on, 1:00 off

Skill
Strict Press
2 sets of 3 reps at 75%
2 sets of 3 reps at 80% (last set of 3 can be a max set)

We’re bumping the weight up and the volume down from last week. Hold on for a max set on your last set if you’d like to test yourself.

Workout of the Day
3 rounds for time:
400 m run
21 box jumps overs
12 overhead lunges

15 minute time cap

Pick a relatively challenging weight for the overhead lunges today. If your flexibility doesn’t allow you to keep a tough weight overhead for that many reps, drop the bar down to the front rack position and keep the load tough. Try to push the pace on the run and box jump overs if you’re looking for a challenge!

standard: 20/12″, 115/85 lb, front rack lunges
rx: 24/20″, 115/85 lb
sport: 24/20″, 135/95 lb
metcon: 5:00 on, 1:00 off, 5:00 on