Author: cfdavis

Workout of the Day
1 minute of alternating dumbbell hang power cleans
1 minute of sit ups
1 minute of calories (row, bike, or ski)
2 minutes of alternating dumbbell hang power cleans
2 minutes of sit ups
2 minutes of calories (row, bike, or ski)
3 minutes of alternating dumbbell hang power cleans
3 minutes of sit ups
3 minutes of calories (row, bike, or ski)

As the duration that you spend on each movement builds from round to round, focus on maintaining a steady pace and resting when it’s reasonable. This is a long workout, so don’t let the short 1 minute rounds at the start fool you into taking an aggressive approach to it. Your score today will be the sum of all of your hang power cleans, sit ups, and calories.

standard: 35/20
rx: 50/35
sport: barbell HPC, 95/65
metcon: 2:00 on, 1:00 off, 4:00 on, 2:00 off, 6:00 on, 3:00 off

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25… etc
Deadlift
Box jump

Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute (Essentially 1 minute plank, 2 minute AMRAP).

The plank will be a tough hold in the middle of a heavy lifting/conditioning workout, but do your best to hang on for the full minute. Pay extra attention to your positioning on the deadlift, as you’ll be doing the movement with a fatigued core. Pick a weight that lets you hit 10 or 15 unbroken.

standard: 95/65, 20/12
rx: 155/10, 24/20
sport: 225/155, 30/24
metcon: 5×2:00 on, 1:00 off

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Up an additional 2.5 to 10 pounds from last week.

We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
For time:
30 devil presses
40 goblet squats
50 toes to bar
40 goblet squats
30 devil presses

20 minute time cap

If you finish before others, hold off on putting your equipment away until everyone is done. If you have to take off, let the coach know and we’ll get your equipment put away for you. We don’t want people to feel like others are packing up while they’re still working hard!

This format can look intimidating at first, but consider that it’s the same total volume as 5 rounds of 10 toes to bar, 12 devil presses, and 16 goblet squats. Not too bad, right? Worst case scenario, it turns into a 20 minute AMRAP. Scale your toes to bar to partial range of motion, or drop down to medicine ball sit ups if your joints aren’t ok with that swing.
Call time when you’re done.

standard: Med ball sit ups instead of toes to bar (20/14 lb ball), 35/20 lb dumbbell
rx: 50/35 lb
sport: 50/35 lb, single arm dumbbell thrusters instead of goblet squats
metcon: 3×4:00 on, 1:00 off

Skill
Every 1:20 for 8 rounds:
Snatch (squat or power) plus:
3 overhead squats with a 2 second freeze at the bottom of each

The main focus of today’s skill work is the overhead squat. We’re spending a lot of time in the bottom of the movement to build our positioning and stability. If you don’t have full range of motion on the overhead squat, be sure to stop and freeze at a point that lets you keep your elbows locked, heels flat, knees out, and barbell in a vertical position above the shoulders. Compromising positioning in favor of depth will reinforce that poor positioning and establish it as habit.

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

Balancing the difficulty of all three movements is key here. The push ups are likely to start easy and end up much harder, so lean toward a difficulty that makes your first few sets unbroken or close to it. Your cleans should be heavy enough to be singles, but light enough to be fast. The jump rope shouldn’t take more than about 30 seconds per round.
At the end of the workout, add up your rounds and add up your reps, Chief-style.

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

Skill
Deadlift
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’re building off of last week’s deadlifts and working toward our heaviest set next week. If you have a newly calculated 1 rep max after last week’s last set, be sure to use that as the reference number for your percentages.

Workout of the Day
16 minutes, with a partner:
One partner accumulates calories (row, bike, or ski) while the other completes:
16 medicine ball cleans
16 medicine ball step ups

Switch when the step ups are completed.

Your score today is the total number of calories that you and your partner accumulate on your machine.

This workout is meant to be a simple but tough break from some of the more complex movements and workouts we’ve got in the rest of the week. Settle into a quick pace and hang onto it. If you’re looking for a challenge, pick a very aggressive pace on your machine. Remember to always pass through a full squat on medicine ball cleans.

standard: 12/8 pounds, 20/12 inches
rx: 20/14 pounds, 24/20 inches
sport: 30/20 pounds, 24/20 inches
metcon: 5×2:00 on, 1:00 off

Skill
5 rounds:
45 seconds of rope climbs
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 second plank
15 seconds of rest

The rope climbs can be scaled to banded pull ups or an inclined rope climb on the lower ropes (like a ring row, but working your way up the rope to standing). Avoid ring rows so that the rings are free for dips.
Keep your ring dips strict. They can be scaled by attaching a band to one ring and pinning it to the other with your hand, then setting your bent knee on the band for assistance. You can also drop the movement all the way down to a push up if the range of motion or stability aggravates shoulder issues.
Start across different stations so that the ropes aren’t crowded; your coach will be available at the ropes to give you pointers and feedback as you practice your climbs and descents.

Workout of the Day
For time:
24-18-12-6
Lateral Burpee
Before each round of lateral burpees, complete 15 power snatches
15 minute time cap

We’re building off of last week’s skill work with a full-duration workout. Keep your power snatch weight just as light as you had it last week; the 15 reps should only take one or two sets each round. Pick a burpee pace that lets you move steadily throughout the workout without slowing down. Call time when you finish the last burpee in the round of 6.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 10×1:00 on, 0:30 off

Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar.

Your coach will cover safe spotting technique.

We’re building off of last week’s squats and working toward our heaviest set next week. If you have a newly calculated 1 rep max after last week’s last set, be sure to use that as the reference number for your percentages.

Workout of the Day
AMRAP in 12 minutes:
10 kettlebell hang clean and push presses (right arm)
10 kettlebell hang clean and push presses (left arm)
20 box jump overs

The hang clean and push press will be strung together in one sequence, like a clean and jerk. Complete all 10 reps on one arm before switching to the other. The more dynamic kettlebell movements can be tough to get comfortable with at first, but focus on moving quickly and smoothly to your target end range of motion, and you’ll find the groove. We’ll be moving on to kettlebell snatches next week.

standard: 16/12 kg, 20/12 inches
rx: 24/16 kg, 24/20 inches
sport: 28/20 kg, 30/24 inches
metcon: 6×1:20 on, 0:40 off

Workout of the Day
AMRAP in 10 minutes:
40 double unders
10 burpee pull ups

Rest 5 minutes

AMRAP in 5 minutes:
15 deadlifts
10 burpee pull ups

Pick a target for the burpee pull up that is just outside your standing reach. The movement is done by dropping into a burpee, and then following through with a jumping pull up; it is totally fine (and good form) to use the momentum from the jump to get your chin over the bar. The movement can be scaled by separating it into its component burpees and jumping pull ups. 10 burpee pull ups, for example would turn into 10 burpees and then 10 jumping pull ups to a manageable height.
Your double unders should only take about 45 seconds each round, and you should be able to do your deadlifts in 2 or 3 sets. You’ll record two separate scores of rounds and reps to the whiteboard and SugarWOD for this one.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 10:00 on, 3:00 off, 7:00 on

Workout of the Day
For time:
3 rounds of:
800 m run
50 sit ups
Once you finish 3 rounds of the run/sit ups, immediately move on to complete 100 wall balls
30 minute time cap

There is a hefty buy-in to get to the wall balls today. For your 800 m run, take a left out of the back doors, another left onto second street, and then turn around at Cantrill. It’s easy to short your range of motion on the sit ups if you aren’t diligent about finishing tall, so be sure to hold yourself to a high standard.
This is a longer workout, so it’s ok if the wall balls turn into a bit of a grind. If you are comfortable with the movement, consider bumping your target number up to 150 total wall balls. Your minimum set size should be no smaller than 5 (if you’re doing 100) or 10 (if you’re doing 150).
Call time when you finish your wall balls.

standard: 12/8
rx: 20/14
sport: 20/14, 150 wall balls
metcon: 5×4:00 on, 1:00 off

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 20 minutes with a partner:
Partner one completes: 15 push ups and 15/12 calories
Partner two completes: 15 push ups and 15/12 calories
Partner one completes: 15 kettlebell swings and 15/12 calories
Partner two completes: 15 kettlebell swings and 15/12 calories

Use a heavier weight on your kettlebell today. If push ups are a slow movement for you, then scale the difficulty so that you’re able to finish the 15 reps in less than 45 seconds.
For scoring, one round is complete once partner two has finished the swings and calories.

standard: 24/16
rx: 32/24
sport: 36/28
metcon: 10x 1:40 on, 0:20 off, resting entirely in round 6