Author: cfdavis

Skill

6 rounds:
2 tempo strict pull ups
3-8 regular strict pull ups

Tempo: Fast up, 3 second hold at the top, 3 second descent, no time at the bottom.

Rest about 90 seconds between rounds

Scale the difficulty so that you can complete 3-8 strict pull ups without coming off the bar immediately after your 2 tempo strict pull ups. Try to get 1 or 2 more pull ups per set than you did 2 weeks ago.

Record the total number of regular (not tempo) strict pull ups that you complete across all 6 rounds.

Workout of the Day

AMRAP in 6 minutes:
16 box jump overs
16 alternating dumbbell power snatches

Rest 2 minutes

AMRAP in 6 minutes:
20/16 calories
16 alternating dumbbell power snatches

Use a dumbbell weight that you’re comfortable getting a decently high total rep count on. Stay focused on your footwork on the box jumps, and push the pace on the machine. You’ll be recording two separate scores of rounds and reps today.

standard: 20/12 inch box, 35/20 pound DB
rx and sport: 24/20 inch box, 50/35 pound DB
metcon: 6:00 on, 2:00 off, 6:00 on

Skill

EMOM for 10 minutes:
Power clean
Front squat
Squat clean

Today we’re piecing together the squat clean from the power clean and front squat. Try to catch your power clean with your feet in exactly the same stance that you squat with before standing up and following through with the front squat. Drop the bar to the floor after the front squat and finish out the set with a squat clean.

Workout of the Day

3 rounds for time:
400 meter run
60 double unders
20 back squats

17 minute time cap

Scale the jump rope to a volume and difficulty that lets you finish in no more than about a minute. You’ll be taking the back squat from the floor today, so make sure that you’re comfortable getting it up and overhead before and after each set. Don’t drop that bar behind you!

standard: 65/45
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 3×3:00 on, 1:00 off

Workout of the Day

5 rounds:
1 minute of calories
1 minute of Russian kettlebell swings
2 minutes to run 200 meters

Shoot for a slightly heavier than normal weight on your swings today; the shorter range of motion will make it more manageable. Pick a run distance that you can finish in no more than about 1:15 so that you have some rest every round. Add up all of your calories and swings at the end of the workout.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×2:00 on, 2:00 off

Workout of the Day

AMRAP in 20 minutes:
500 meter run
57 sit ups
500 meter run
57 push ups

Happy Birthday, Alex Tomaich!

Last year we did this exact workout (on April 9th), but with 56 sit ups and push ups per round. We’re bumping that number up by 1 this year, though it might be a couple of years before you really start to feel the difference. Be smart and conservative in your push up scaling! 57 push ups is a huge number to do in one set, so plan ahead and be ready for it to still get extremely tough.

Enjoy!

standard, rx, and sport: as written
metcon: 5×3:00 on, 1:00 off

Skill

6 rounds:
15 seconds of power cleans
45 seconds of rest
15 seconds of lateral burpees
45 seconds of rest

The rx weight for the power cleans this week is proportionally slightly heavier than we had for the hang power snatches last week; it’s a less technically complex movement, so we’re pushing the load a little bit. Try to hang on to touch and go reps if you’re comfortable with the technique. You will definitely feel overall more winded by this pairing because of the heavier weight.

standard: 85/55
rx: 115/85
sport: 135/95

Workout of the Day

AMRAP in 14 minutes:
17 box jumps
17 kettlebell deadlifts
1 minute plank hold

Settle into a steady pace and focus on clean reps and good full extension on both the box jumps and the deadlifts. Check the clock when you start your plank hold, and go for a minute from there. It’s fine to break up the plank, as long as you accumulate 60 seconds in the hold before moving on.

standard: 20/12 inch box, 24/16 kg KB
rx and sport: 24/20 inch box, 32/24 kg KB
metcon: 7×1:30 on, 0:30 off

Skill

AMRAP in 8 minutes
20 second hollow hold
20 second handstand hold

Rest as needed between holds so that you can complete the full 20 seconds on the next one.

Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall walk, a pike hold off the box or on the floor, or even a plank. Feel free to try freestanding handstand holds if that’s where you’re at, but focus on staying in one spot rather than walking.

Workout of the Day

3 rounds for time:
400 meter run
24 wall balls
15 toes to bar

17 minute time cap

All the same scaling advice for Tuesday’s workout applies here; the wall balls and toes to bar should both be scaled so that neither movement takes more than 1:30. You should be able to keep moving without much downtime across all 3 rounds.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 5×2:00 on, 1:00 off

Skill

6 rounds:
2 tempo strict ring dips
3-8 regular strict ring dips

Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

Rest about 90 seconds between rounds

Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. Using a band will be a better scaling option than keeping feet on the floor so that your consistency in the tempo dips is better round to round.

Try to get a few more totaly dips across all 6 rounds than you did two weeks ago.

Record the total number of regular dips (not tempo) that you complete.

Workout of the Day

3 rounds for time:
400 meter run
21 kettlebell swings
12 pull ups (kipping or strict)

17 minute time cap

Scale the pull ups and the swings so that you never spend more than about 1:30 on either movement. It’s ok if you have to break them up, but you should be able to keep moving with little across all three rounds.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg, chest to bar pull ups
metcon: 3×4:00 on, 1:00 off

Skill

EMOM for 10 minutes:
Power snatch
Overhead squat
Squat snatch

Use the power snatch and overhead squat to prime your body for connecting the two motions into the squat snatch that follows. As always, limit your range of motion on overhead squats and squat snatches based on your flexibility and stability in the overhead position.

Workout of the Day

5 rounds:
1 minute of devil presses
30 seconds of rest
1 minute of calories
30 seconds of rest

Find a steady and sustainable pace on both movements. 30 seconds won’t be much recovery time, so your effort level shouldn’t spike to anything close to a sprint. Focus on your breathing, and control your cadence on the movements so that it never gets wild.

standard: 35/20
rx and sport: 50/35
metcon: 10×1:00 on, 0:30 off

Workout of the Day

AMRAP in 20 minutes:
200 meter farmer’s carry (one KB, one DB)
20 push ups
40 unweighted lunges

Choose the dumbbell that you typically snatch, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. This is a great chance to challenge yourself on the push up difficulty! If you normally go on your knees, try going on your toes to a low box today.

standard: 35/20 pound DB, 16/12 kg KB
rx and sport: 50/35 pound DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off

Workout of the Day

Every 5 minutes for 5 rounds:
8 clean and jerks
400 meter run

Load your bar so that you’re debating between quick singles and one or two sets to get through the clean and jerks. They should be over within a minute, leaving you plenty of time to finish your run and rest before starting the next round.
Note your time as you finish each run, and record the slowest of your 5 times.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×2:30 on, 2:30 off