Author: cfdavis

Skill
EMOM for 6 minutes:
Slow pull power snatch plus overhead squat
Then:
EMOM for 6 minutes:
Slow pull squat snatch

By keeping the pull off of the floor nice and slow, you’re forced to develop the power that you produce once the barbell gets above the knees. You’re also able to more easily focus on proper positioning of the barbell as you round the knees. If you’re having trouble hitting consistently good lifts, take the weight down! There is never a need to keep adding weight every interval. Always prioritize a well-executed lift over a heavy one.

Workout of the Day
6 rounds:
45 seconds of KB hang snatches (switch arms whenever you want)
15 seconds of rest
45 seconds of calories (row, bike, or ski)
15 seconds of rest

The 15 second “rest” period is not really a rest period. That amount of time is just long enough to transition between your kettlebell and your machine. The intent here is to keep you moving for the entire 45 second work interval. Use a kettlebell weight that makes that possible, or requires at most one break during the 45 seconds. Record the sum of your calories and KB snatches.

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

Skill
4 rounds:
30 seconds of ring dips
30 seconds of rest
30 seconds of handstand hold/handstand practice
30 seconds of rest
30 seconds of hollow hold
30 seconds of rest

We’re practicing 3 challenging gymnastics movements in the skill work today; modify each of the skills so that you’re able to work or hold for the majority of the interval. The ring dips can be scaled by using a band or switching them for push ups or a ring support hold. The handstand hold can be scaled to wall walks, a plank hold, or freestanding handstand practice. The hollow hold can be scaled by tucking any combination of arms and legs closer in to your core.

Workout of the Day
AMRAP in 13 minutes:
200 m run
40 drag rope double unders
10 push jerks

Use a push jerk weight that lets you finish the 10 reps in no more than 3 sets. Scale the jump rope volume and difficulty to something that you can finish in less than a minute when you’re fresh. This workout may be very tough during both the jump rope and barbell portions, but try not to slow to a total recovery pace on the run because of it.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7×1:00 on, 1:00 off

Workout of the Day
For time:
37 hang squat cleans
37 strict pull ups
37 devil presses

23 minute time cap

Happy birthday, Lisa Novik! Lisa made reference to the possibility of doing 37 of some movement or other in her birthday workout, and it inspired me. Enjoy!

Pick a hang squat clean weight that lets you hit sets of at least 3-5 throughout the 37 reps. Modify your pull up difficulty so that you’re getting similar set sizes there. Use your favorite dumbbell snatch weight, and settle in for a long grind on the devil presses to finish out the workout.

Let’s be sure to hold off on putting weights and equipment away until everyone has finished or the time cap has been hit. Stick around to encourage your classmates!

standard: 95/65, 35/20
rx: 135/95, 50/35
sport: 155/105, 50/35
metcon: 10×1:37 on, 0:23 off

Workout of the Day
AMRAP in 30 minutes***
30 sit ups
20 box jumps
10 weighted step ups (one dumbbell)

*At the start of the workout, run 1 mile.

**At the 15 minute mark, complete a 500 meter farmer’s carry with one kettlebell and one dumbbell.

Pick up where you left off on the AMRAP when you get back from the 500 meter carry.

Use the dumbbell that you would typically select for snatches, and then pick a kettlebell that is within 5-10 pounds of that weight.

Modify the distance of the run and carry so that you finish them in less than 10 minutes each.

standard: 40/25 lb dumbbell, 20/12 kg kettlebell
rx: 50/35 lb dumbbell, 24/16 kg kettlebell
sport: step ups with 32/24 kg kettlebell, carry with 100/70 lb sandbag
metcon: 5×4:00 on, 2:00 off

Skill
AMRAP in 8 minutes:
4 right arm kettlebell hang snatches
4 right arm overhead lunges
4 left arm kettlebell hang snatches
4 left arm overhead lunges
16 Russian twists (5-15 pound plate)

Use a kettlebell weight light enough that you’re able to do all 16 reps of the snatches and lunges without setting the kettlebell down. The goal of this skill work is to practice the kettlebell snatch and overhead lunge at a sub-maximal intensity and work on the balance and stability of those movements.

Workout of the Day
AMRAP in 15 minutes:
15 deadlifts
15 push ups
15 toes to bar
15 push ups

Scale the push ups to a difficulty that lets you work in sets of at least three even when you’re quite fatigued; you’ve got a high volume of push ups per round and 15 minutes to work at it, so be sure that you aren’t shooting for something so hard that you grind down to singles. Make sure that the weight you select on the deadlift is challenging enough that you can’t just rip through it unbroken every round. If it’s too light you’ll be right back on the push ups. Same idea with the toes to bar. If you’re doing V-ups or med ball sit ups, consider bumping the rep count up to 20 per set.

standard: 135/95
rx: 185/135
sport: 225/155, handstand push ups for the second set (DL-PU-T2B-HSPU)
metcon: 5×2:00 on, 1:00 off

Skill
15 minutes of clean and jerk work

We’re doing the same thing for clean and jerk today that we did for snatch on Tuesday.

Hit one lift every minute or two, and work your way up to a heavy single.

If you’re newer, keep the weight light and the reps a little more frequent.

If you’re thinking of competing in the Olympic lifting meet on July 29th, start paying attention to how consistently you hit the different weights you attempt. When you do the meet you’ll only have 3 attempts for the clean and jerk, so you want to make sure that the first weight that you’re attempting is one that you always succeed on. The second attempt will be a bit heavier, at a weight that you’ve got a very strong chance at making but at which there’s a chance of failure. The third attempt will be the heaviest, and it should be a weight that is by no means a sure thing, and would be exciting for you if you made it.

Workout of the Day
AMRAP in 10 minutes:
3 front squats (from the floor)
25 double unders

Challenge yourself on the front squat weight. You should be able to go unbroken, but only after a couple of seconds to compose yourself. You can (and should) squat clean the first rep.

standard: 95/65
rx: 155/105
sport: 185/135, drag rope
metcon: 5×1:30 on, 0:30 off

Skill
7 rounds:
0:30 to complete 7 power snatches, then max lateral burpees in the remaining time
1:00 rest

Use a weight that lets you go fast and unbroken every round. The goal is to move quickly and confidently through easy power snatches before getting into the burpee sprint.

standard: 45/35
rx&sport: 75/55

Workout of the Day
5 rounds:
2 minutes to run 200 meters
2 minutes of calories (row, bike, or ski)

Any time you have left over at the end of the run is yours to rest in, so be sure to pick a distance that gets you a solid minute of rest each round. 2 minutes is a long push on the machine; use a strong pace, but definitely not a sprint. Record total calories.

standard, rx, & sport: as written
metcon: 5×2:00 on, 2:00 off

Skill
15 minutes of snatch work

Hit one lift every minute or two, and work your way up to a heavy single.

If you’re newer, keep the weight light and the reps a little more frequent.

If you’re thinking of competing in the Olympic lifting meet on July 29th, start paying attention to how consistently you hit the different weights you attempt. When you do the meet you’ll only have 3 attempts for the snatch, so you want to make sure that the first weight that you’re attempting is one that you always succeed on. The second attempt will be a bit heavier, at a weight that you’ve got a very strong chance at making but at which there’s a chance of failure. The third attempt will be the heaviest, and it should be a weight that is by no means a sure thing, and would be exciting for you if you made it.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Push press
Box jump

Pick a barbell weight that lets get through the round of 9 without breaking up the push press. The first few rounds will fly by regardless of your pace, so try to avoid getting into a rush right out of the gates. 12 minutes is plenty of time to make it into the higher rounds, and this workout will come down to efficiency and minimal rest much more than how fast you can cycle individual reps of the push press and box jump.

standard: 65/45, 20/12
rx: 95/65, 24/20
sport: 115/85, 24/20
metcon: 4×2:00 on, 1:00 off

Workout of the Day
Just one workout today at 9 am, with open gym from 10-12

AMRAP in 25 minutes, with a partner:
500 m med ball carry (together)
50 total wall balls (one partner working while the other rests)
15 syncro burpees

If you can, share a medicine ball between you and your partner. You’ll start by taking that medicine ball on a 500 meter run with your partner, switching who’s carrying it whenever you’d like. When you get in from the run, complete a total of 50 wall balls between you and your partner. Switch whenever you’d like, and feel free to divide the work unevenly between the two of you if one partner has a higher capacity for the movements in this workout. Finish the round by completing 15 syncronized burpees with your partner, and then take off on the next run. If you and your partner are using different medicine balls, take only one on the run each round (your choice).

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 5×5:00 on, 1:00 off

Workout of the Day
1 minute of goblet step ups
1 minute of strict pull ups
1 minute of calories
2 minutes of goblet step ups
2 minutes of strict pull ups
2 minutes of calories
3 minutes of goblet step ups
3 minutes of strict pull ups
3 minutes of calories
2 minutes of goblet step ups
2 minutes of strict pull ups
2 minutes of calories
1 minute of goblet step ups
1 minute of strict pull ups
1 minute of calories

This is a 27 minute workout! Pace accordingly. Note that the weighted step up is prescribed at a very light weight. This is intentional, and it’s recommended that you scale it even more if you normally modify the weight in the workouts. The pull ups can be scaled to banded pull ups or ring rows.
Record total reps and calories.

Below the standard/rx/sport is a timing chart for the coach’s reference for use with a regular count-up clock.

standard: unweighted step ups, 24/20″
rx: single kettlebell: 16/8 kg, 24/20″
sport: single kettlebel: 20/12 kg, 24/20″
metcon: 9×2:00 on, 1:00 off

0:00 to 1:00 is 1 minute of goblet step ups
1:00 to 2:00 is 1 minute of strict pull ups
2:00 to 3:00 is 1 minute of calories
3:00 to 5:00 is 2 minutes of goblet step ups
5:00 to 7:00 is 2 minutes of strict pull ups
7:00 to 9:00 is 2 minutes of calories
9:00 to 12:00 is 3 minutes of goblet step ups
12:00 to 15:00 is 3 minutes of strict pull ups
15:00 to 18:00 is 3 minutes of calories
18:00 to 20:00 is 2 minutes of goblet step ups
20:00 to 22:00 is 2 minutes of strict pull ups
22:00 to 24:00 is 2 minutes of calories
24:00 to 25:00 is 1 minute of goblet step ups
25:00 to 26:00 is 1 minute of strict pull ups
26:00 to 27:00 is 1 minute of calories