Author: cfdavis

Workout of the Day
AMRAP in 24 minutes:
Partner 1 runs 400 m while partner 2 accumulates calories
Partner 2 runs 400 m while partner 1 accumulates calories
Partner 1 runs 200 m while partner 2 accumulates hang kettlebell snatches
Partner 2 runs 200 m while partner 1 accumulates hang kettlebell snatches

Add up all of your team’s calories and snatches at the end of the workout. Use a kettlebell that lets you maintain quick sets of at least 5 reps on the snatches. Treat the runs as a slight recovery, but try not to slow down too much; leaving your partner on their station for too long will wear them out.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 4×4:30 on, 1:30 off

Skill
EMOM for 5 minutes:
Clean pull + power clean + push jerk

Immediately into:

EMOM for 5 minutes:
Power clean + push jerk

Use the first 5 minutes to get extra priming and practice in using the clean pull. Your power clean should be following the same line and tempo as the clean pull. Drop the first drill for the second half of the workout. It isn’t a lot of time per lift, but feel free to work up to a heavy single if you’re feeling good.

Workout of the Day
AMRAP in 18 minutes:
500 m run
30 push ups
15 power cleans

Pick a barbell that has you doing steady singles through most of the workout. The push ups today are at a slightly higher per-set volume than we normally see; modify them so that you’re able to finish each round (of push ups) in no more than about two minutes. Sets of 5 are your friend.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×4:30 on, 1:30 off

Skill
Tempo deadlift
6 sets of 4 reps
Full speed up, 2 second hold at the top, 4 second descent, 2 second pause on the floor.

Target 65-75% of your max. Breaking up your normal tempo on the deadlift is going to be taxing, so start with conservative weights as you’re getting used to the timing. Prioritize positioning and proper tempo over load today.

Workout of the Day
AMRAP in 7 minutes:
21/17 calories
7 push presses

Rest 3 minutes

AMRAP in 7 minutes:
7 toes to bar
7 pull ups (strict or kipping)
7 push presses

Use a barbell weight that lets you hit the push press in two sets for the majority of both AMRAPs. Your toes to bar and pull ups also shouldn’t break down to more than two sets each for most of the second 7 minutes. If you’re comfortable with it, transition directly from your last toe to bar into your first pull up on each set.

Record two separate sets of rounds and reps for this workout.

standard: 95/65, V-ups and ring rows instead of pull ups and t2b
rx: 115/85
sport: 135/95, chest to bar pull ups
metcon: 7:00 on, 3:00 off, 7:00 on

Skill
EMOM for 8 minutes:
One or two rope climbs, or one set of ring rows

Today you’ll either be practicing rope climb technique or building the basic pulling strength needed to get started on the skill. Let your coach know if you’re interested in learning the basics of the rope climb technique, even if you aren’t up to the point of doing strict pull ups yet. It’s great to get early and regular exposure to the skill if it’s a goal of yours.

Workout of the Day
AMRAP in 15 minutes:
20 wall balls
20 medicine ball sit ups
20 wall balls
200 m run

Hopefully you’ve had a chance to build up your confidence and capacity on small to medium sets of wall balls over the last few weeks. A great challenge for today’s workout is to pick a weight at which you’re able to do the majority of the wall ball sets unbroken. Pull the medicine ball weight down from what you usually do just a little bit if needed, and shoot for larger than normal sets even if you can’t keep it unbroken.

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

Skill
Strict press
5 at 55%
5 at 60%
5 at 65%
5 at 70%
5 at 75%

Take about 15 minutes to work up to a set of 5 strict presses at 75% of your max. Note that the last set is not a max set; get a good strength session in, but save some shoulders for the rest of the week.

Workout of the Day
AMRAP in 8 minutes:
3 hang squat cleans
30 double unders

Use the heaviest weight with which you can consistently do more than one hang squat clean at a time in a workout. Scale your jump rope to take no more than about 45 seconds. There will be a large spread in the results today because of how sensitive both of these movements are to scaling decisions and relative strengths. Don’t worry about what others are lifting or how many rounds they’re finishing; focus on choosing a fun and challenging difficulty for yourself.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 4×1:40 on, 0:20 off

Skill
AMRAP in 7 minutes:
3 toes to bar
3 pull ups (kipping)
30 second supine plank

If you’re confident with both the kipping pull up and the toe to bar, practice transitioning directly from your last toe to bar to your first pull up without breaking the cadence of your kipping swing. If you’re newer to the movement, practice the kipping swing with an exaggerated toe height for the first 3 reps and an exaggerated shoulder position for the last 3 reps.

Workout of the Day
4 rounds:
45 seconds of lateral burpees
15 seconds of rest
45 seconds of power snatches
15 seconds of rest
45 seconds of calories
15 seconds of rest
45 seconds of rest
15 seconds of rest

Today’s interval has built-in transition time; take advantage of that by using the full 45 seconds to get work done on each station rather than stopping early to transition.

Pacing notes:
You’ll be fresh for the burpees each round, so go hard.
You’ll be tired on the snatches each round after the burpees, so focus on positioning and stability.
You get to rest after your machine, so go hard.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 16×0:45 on, 0:15 off

Workout of the Day
AMRAP in 20 minutes:
30 alternating dumbbell power snatches
30 weighted step ups (single dumbbell)
60 sit ups

Every 4 minutes, including at the start of the workout, complete 100 drag rope single unders

Use a dumbbell weight that you’re very comfortable snatching for high volume. You’ll be using that same dumbbell for the weighted step ups. Pick a volume and difficulty of single unders that you can finish in no more than one and a half minutes every time it comes up.

Pick up where you left off on the AMRAP when you’re done with the jump rope each time.

standard: 35/20, 20/12
rx: 50/35, 24/20
sport: 50/35, 24/20, 100 drag rope single unders plus 25 drag rope double unders every 4 minutes
metcon: 6×3:00 on, 1:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
400 m run,
Then max thrusters in the remaining time

Pick a run distance that you can finish in no more than two minutes each round; drop to a 300 or 200 if needed.

Choose the heaviest thruster weight with which you can sustain small sets without getting sloppy.

One round of this at an all-out pace would be a serious workout by itself, so try to avoid blowing yourself up on the first round.

Remember to squat clean thruster the first rep of each set.

standard: 95/65, 300 m run
rx: 135/95, 400 m run
sport: 155/105, 400 m run
metcon: 5×3:00 on, 1:00 off

Skill
5 rounds:
20 second hollow
40 second supine plank
20 second arch
40 second rest

Tuck in any number of arms and/or legs if needed to sustain the hollow hold for the whole 20 seconds every round.

Convince your coach to read out some trivia. Bonus points if you make them do a Trebek impression.

Workout of the Day
AMRAP in 15 minutes with a partner:
30 box jump overs total, one person working at a time
10 synchronized devil presses

Split up the box jump overs however you’d like each round and work until 30 total reps have been completed. You’ll both be doing 10 devil presses each round, and should be hitting the bottom and top position of each rep at the same time. Communicate with your partner to let them know when you need rest and when you are ready to work. The box height is the same across the board to allow for faster transitions for mixed pairs.

This workout is a repeat from December 23rd.

standard: 35/20 pound dumbbell, 12 inch box
rx: 50/35 pound dumbbell, 20 inch box
sport: 50/35 pound dumbbell, 24 inch box
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power snatch plus power snatch plus overhead squat

Find strong positioning from the hang, and then replicate that positioning from the floor. Only squat as low as your flexibility will allow. Keep the weight within a range that lets you feel confident across all ten sets of this complex.

Workout of the Day
4 rounds:
1 minute of calories
1 minute of push ups
1 minute of hang power cleans
1 minute of rest

Use a hang power clean weight that lets you hit sets of about 5-8 throughout the workout. This is a great chance to go for a more challenging push up difficulty than you’d normally tackle; the 1 minute interval means that you won’t get stuck on the movement for any longer than if you chose an easier scaling option.

standard: 75/55
rx: 115/85
sport: 135/95, handstand push ups (kipping or strict)
metcon: 4×3:00 on, 1:00 off