Author: cfdavis

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

Skill
Back Squat
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. Grab two spotters if you need them, and hold on for a max set on your last set if you’d like to test yourself.

Workout of the Day
AMRAP in 12 minutes:
35 double unders
7 devil presses

The intent here is to have you moving smoothly back and forth between your two stations. Scale the jump rope to take no more than about 30-45 seconds per round. Settle into a steady pace and try to hang on for 12 minutes!

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 8×1:00 on, 0:30 off

Workout of the Day
Only one class at 9 am today, with open gym from 10-11

AMRAP in 30 minutes, with a partner:
25-50-75-100-125… etc
Medicine ball sit ups
Wall balls

500 meter med ball carry before each round

The number for each movement is the total number you and your partner must complete. Switch off whenever you’d like, and feel free to split the work unevenly. Run together, handing the ball back and forth as needed. If you’re using two different medicine balls for the sit ups and wall balls, agree on one to take on the run.

Workout of the Day
2 rounds:
6 minutes to complete a 1,000 m run, then max power snatches in the remainder
6 minutes to complete 80/60 calories, then max power snatches in the remainder

You’ve got a total of four 6-minute intervals today, alternating between a 1,000 m run buy-in and a 80/60 calorie buy-in. Give some thought to those volumes, and make sure they’re something you can complete with at least 45 seconds remaining for power snatches in each 6 minute interval. Use a light weight on the barbell, and plan on short and fast touch-and-go sets.

The 1,000 m course is our new name for the 800 m course, because it’s much closer to actually being 1,000 m. Head left out of the rear garage doors, take a left on 2nd street, run to Cantrill, and return the way you came.

Record the total snatches you complete.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 4×4:00 on, 2:00 off

Workout of the Day
AMRAP in 20 minutes:
20 alternating dumbbell power snatches
40 lunges (no weight)

Every 4 minutes, including at the start of the workout, complete a 200 m farmer’s carry (one kettlebell and one dumbbell).

Settle into a steady pace, and reserve some energy for the farmer’s carry as you approach each 4 minute mark. You’ll be completing a 200 m carry at the 0:00, 4:00, 8:00, 12:00, and 16:00. Use a dumbbell that you’re comfortable snatching for mid to high volume, and then select a kettlebell that’s within 10 pounds of that weight for your other hand. Focus on full range of motion on the lunges. Pick up where you left off on the AMRAP whenever you come back from the carry.

standard: 20/12 kg KB, 45/25 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 24/16 kg KB, 50/35 lb DB, 20 pistols instead of 40 lunges
metcon: 5×3:15 on, 0:45 off

Skill
6 rounds:
20 second handstand hold
20 second L sit
20 second supine plank
20 second rest

Keep your transitions quick and scale the holds to a difficulty that you can maintain for the whole 20 seconds. You can wall walk or kick up for the handstand, and the L-sit can be modified by keeping the legs slightly tucked rather than totally straight.

Workout of the Day
AMRAP in 8 minutes:
200 m run
15 push ups

Rest 4 minutes, then:

AMRAP in 8 minutes:
20/15 calories
15 push ups

Record rounds and reps separately for each AMRAP.

You’ll be working up to a high volume of push ups today, so be sure to scale appropriately; you should be able to hit sets of 5 throughout the workout with sacrificing good body position or full range of motion. The difficulty can be adjusted by doing the push ups to a box, dropping to the knees, or both. The per-round volume could also be adjusted if you’d like to work on rx push ups but can’t manage the rx volume.

standard, rx, and sport: real pretty push ups
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
Every 50 seconds for 8 rounds:
20 double unders
3 touch and go power cleans

We’re practicing quick cycling of the barbell under some time and cardio pressure for the skill work today. Choose a jump rope volume and difficulty that you can always finish in under 20 seconds. Use a barbell weight at which you can sustain touch and go reps without your form deteriorating, even at the end of the 8 rounds. 50 seconds is a very short time to do all of this, so prepare for little rest and quick transitions. If there was an rx weight for this is would be 135/95, for reference.

Workout of the Day
AMRAP in 12 minutes:
5-10-15-20-25-30…
Thruster
Pull Up

This is going to feel very similar to Tuesday’s workout. Use a thruster weight that lets you hit 10 unbroken, but that makes 15 unbroken a bit doubtful in the context of the workout. The pull ups should be scaled to a relatively easy difficulty; you should be able to do quick sets of at least 3-5 reps throughout the 12 minutes.

If you went hard on Tuesday, consider dropping the weight substantially and switching over to ring rows in place of the pull ups.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 6×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
Power snatch with a 3 second freeze in the catch
Squat snatch with a 3 second freeze in the catch

The catch position of the snatch is one of the toughest stability and balance challenges we face in here. By spending some extra time frozen in that receiving position you’ll get great practice controlling your barbell. Limit your load and range of motion to support a precise freeze in a stable position on both reps. Memorize that previous sentence and remember it when you’re thinking of adding weight 😉

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
4 burpee box jump overs
12 kettlebell swings

All of the workouts we do here have the potential to be quite mild, extremely nasty, or anything in-between. Your goal should be to consistently know where on that spectrum you want to target, to prepare and scale in support of that target before the workout starts, and to make pacing decisions during the workout to stay on target. On some days for some people that might mean going fast and heavy. On other days or for other folks it might mean light and slow.
What’s important is that you consciously make an effort to develop the tools that let you make those adjustments in your approach. That toolset is what will help you hit your personal goals.
It’s also extremely important to recognize that there isn’t a single right answer for what your goals should be. Some show up to stay healthy, some show up to compete, some show up to turn off their brains for an hour; some for all three reasons, and some for other reasons entirely. Be sure to check in with yourself regularly to figure out what your reason for showing up is. It’s an important and personal thing that will change with time, and understanding it will help you feel safe and confident in what you do here.

Pick a lighter weight for the swings today. Add up your rounds and reps at the end of the workout, Chief-style.

standard: 16/12 kg KB, 20/12″ box
rx: 24/16 kg KB, 24/20″ box
sport: 32/24 kg KB, 24/20″ box
metcon: 4×3:00 on, 1:00 off

Skill
5 sets of 5 strict press
Use ~70% of your max

On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Ask your coach if you aren’t sure how!

We’re working through one more 4-week cycle of back squat on Mondays and presses on Tuesdays.

Workout of the Day
AMRAP in 12 minutes:
5-10-15-20-25-30…
Overhead squat
Toes to bar

The sets in this workout will get large quite quickly. Prepare for that jump in volume by conserving your energy in the first few rounds. Use a barbell that lets you always hit sets of 5-10 on the overhead squats. Drop the overhead squat to a front squat if your mobility doesn’t let you securely pass through that range of motion. It’s ok for the toes to bar to break a bit by the end of the 12 minutes, but you should scale them so that you can hit sets of at least 3 to 5 at a time for the first half of the workout.

standard: 65/45
rx: 95/65
sport: 95/65, never rest for more than ten seconds, never do more than ten reps unbroken
metcon: 6×1:30 on, 0:30 off

Skill
5 sets of 5 back squats
Use ~70% of your max

On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Ask your coach if you aren’t sure how!

We’re working through one more 4-week cycle of back squat on Mondays and presses on Tuesdays.

Workout of the Day
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

15 minute time cap

Happy Birthday, Lilli! Her choice of a birthday workout is a classic benchmark, and a very tough all-barbell challenge. If you think you’ll get to a point where you have to break up the push jerks into more than two sets, you’ve definitely gone too heavy. The same goes for the hang power cleans.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: