Author: cfdavis

Skill
EMOM for 5 minutes:
Hang clean high pull
Clean and jerk

Then

8 minutes of cleans

We’re echoing Wednesday’s lifting format with the clean and jerk today. Prime your full extension with the high pulls in the first 5 minutes, then follow through on the full clean and jerk. The 8 minutes of free lifting can be done heavy or light; chat with your coach if you aren’t sure how to tackle it.

Workout of the Day
AMRAP in 12 minutes:
10 devil presses
50 double unders
At the start of the workout, complete 40/30 calories on a machine of your choice before moving into the AMRAP portion for the remainder of the 12 minutes.

For large classes, stagger the start of group two by 4 minutes (make sure the clock is not set to stop counting up at 12).

Pick a jump rope difficulty that lets you finish in about a minute. It’s ok if 10 devil presses takes longer than that. The goal here is to make double unders seem nice by comparison.

standard: 35/20 lb dumbbell
rx: 50/35 lb dumbbell
sport: 50/35 lb dumbbell, 50/35 cals at the start
metcon: 6×1:30 on, 0:30 off

Skill
10 sets of 3 strict pull up (banded, unassisted, or weighted)

Pick a difficulty that lets you hit one set every minute or so. Try adding just a small weight, even if you’re still working with a band; adding a weight to your back while being assisted by the band is a great way to start to bridge the difficulty gap between bands.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
3 power cleans
6 push ups
9 air squats

This format is a classic, and this workout is the origin of this format! Count your rounds and reps for each of the 5 rounds, and add them up at the end. Use a power clean weight that has you hitting mostly singles with the potential for a few touch and go. 6 push ups should feel easy in the first two or three rounds. It will get harder.

standard: 95/65
rx & sport: 135/95
metcon: 5×3:00 on, 1:00 off

Skill
EMOM for 5 minutes:
Hang snatch high pull
Snatch high pull
Snatch (power or squat)

Then

8 minutes of snatching

Start off this Olympic lifting skill session with a simple high pull progression to prime the power development in a tall position at the top of your lift. Once you’ve finished 5 minutes of that sequence you can transition to heavier and less frequent lifts, or keep it lighter and keep practicing the drills. Your coach can help you pick the best path!

Workout of the Day
3 rounds for time:
400 m run
21 box jumps
12 front squats

15 minute time cap

Use a challenging but consistent front squat weight; you should be unsure of whether you’re able to go unbroken, but not convinced that you can’t. Try not to let your runs drag too much, even though your legs will be smoked after the box jumps and squats.

standard: 95/65, 20/12
rx: 135/95, 24/20
sport: 155/105, 24/20
metcon: 3×3:00 on, 1:00 off

Workout of the Day
Only one class today at 10 am, with open gym from 11-12!

AMRAP in 35 minutes:

500 meter plate carry
35 see-the-light sit ups
20 burpee plate jumps

For the see-the-light sit ups, you’ll hold the plate locked out above your head throughout the whole rep. Go slow and steady on this workout; 35 minutes is a long time to work, and the rounds are quite large.

If you’d rather hit this as a partner workout, then you’ll run 500 m together, and then do 50 STL sit ups total (switch whenever) and 35 burpee plate jumps total (switch whenever). Partnering up is a great way to slightly reduce the difficulty!

standard: 15/10 pound plate
rx & sport: 25/15 pound plate
metcon: 5×6:00 on, 1:00 off

Skill
Back Squat
6-6-4-4-2-2

Work up to a heavy double across six work sets. This is an isolated occurence of back squatting, so play it by ear, don’t worry about fitting your session into a broader progression, and enjoy some heavy squats on a hot day.

If you’re looking for target percentages, shoot for 65-75% on the sets of 6, 70-80% on the sets of 4, and 80-90% on the doubles.

Get two spotters if you’re going heavy.

Workout of the Day
AMRAP in 12 minutes:
8 hang power snatches
8 overhead lunges

Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute. Pick up where you left off on the AMRAP when you aren’t planking.

Use a very light weight for the snatch/lunge. You should be able to do 8 reps unbroken at any given point in the workout without getting wobbly.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 6×1:20 on, 0:40 off

Workout of the Day
AMRAP in 9 minutes:
40 double unders
20 kettlebell hang cleans (10 on the right, then 10 on the left)

Rest 6 minutes, then:

AMRAP in 9 minutes:
25/20 calories (row, bike, or ski)
20 kettlebell swings

Use a lighter kettlebell and pick a jump rope volume and difficulty that you can complete in less than a minute; the goal today is to move steadily across both 9 minutes efforts. We’re hitting some pretty tough workouts right now, so take advantage of the tame format to get some basic conditioning work in.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 9:00 on, 5:00 off, 9:00 on

Workout of the Day
For time:
100 m run
20 deadlifts
200 m run
20 hang power cleans
400 m run
20 push jerks
800 m run
20 squat clean and jerks

24 minute time cap

Be smart and pay attention to your body; this is a long, heavy, challenging workout, and it’ll already be quite hot by the 9:30 am class.

Pick a weight light enough that you can hit sets of 3-6 on the hang power cleans and push jerks. The deadlift should feel very easy. The squat clean and jerk will get very hard, but it should never be sloppy.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×3:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
15 second L sit
8 push ups

We’re capping off a barbell-heavy week with an all-bodyweight session on what’s looking like it will be an extremely hot day. Pay attention to your body and modify your intensity on these super hot days based off how well prepared you are; if you didn’t get much sleep, or much food, or much water, or you’ve spent a lot of time outside already, then dial the intensity back. Be smart and be safe.

Scale the push ups so that they take no more than 45 seconds to complete.

Workout of the Day
For time:
21-15-9
Strict pull up
Burpee box jump over

20 minute time cap

Challenge yourself on the pull up difficulty today, and then push hard to keep a fast pace on the burpee box jump overs between your pull ups. Holding sets of 2 or 3 across the workout on the pull ups is totally fine (refer to the 20 minute time cap). If you’re looking for a more challenging volume, check out the sport option below.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, 21-15-9-9-15-21 instead of 21-15-9
metcon: 3×4:00 on, 1:00 off

Skill
6 sets:
3 strict presses
2 push presses
1 jerk (push or split)

You won’t be on a clock for this 6-rep barbell complex. The goal is to complete all 6 reps of the movement in one continuous set. The strict press will almost certainly be the limiting factor, so pay attention to the difficulty as you make each jump in weight and be sure not to start using the legs on those first 3 reps. You can take the bar from the rack or clean it off the floor each set.

Workout of the Day
3 rounds for time:
30 goblet lunges
10 power cleans

12 minute time cap

Use a challenging but consistent weight on the power cleans. You should be doing steady singles with a couple of seconds rest between each rep. Use a kettlebell weight that’s also on the slightly heavier side.

standard: 95/65, 24/16
rx: 155/105, 28/20
sport: 185/135, 32/24
metcon:

Skill
EMOM for 6 minutes:
Slow pull power clean plus front squat
Then:
EMOM for 6 minutes:
Slow pull squat clean

Today’s clean work follows the same pattern as yesterday’s snatches. Keep the pull off of the floor slow and deliberate so that you can work on your power above the knee and refine your technique and positioning as you round the knee on the way up.

Workout of the Day
For time:
21-15-9 Deadlift

After each round of deadlifts, complete:
25 wall balls and a 400 meter run

15 minute time cap

Challenge yourself on the deadlift weight today. If you did last Friday’s deadlift/push up/toe to bar workout, consider adding some weight on top of what you did there. If you’re looking for extra challenge, try to hit your wall balls unbroken.

standard: 135/95, 12/8
rx: 205/145, 20/14
sport: 235/165, 20/14
metcon: 3×3:00 on, 1:00 off