Author: cfdavis

Skill

6 rounds:
15 seconds of hang power snatches
45 seconds of rest
15 seconds of lateral burpees
45 seconds of rest

We’re working on barbell cycling and burpee speed here. Do your best to hang on to the bar for the full 15 seconds, and practice a quick and efficient wind up from the overhead position. Move as fast as is safely possible on your burpees! Record the sum of all your power snatches and burpees. Note that this skill work has an rx weight below.

standard: 55/45
rx: 75/55
sport: 95/65

Workout of the Day

4 rounds:
1 minute of sit ups
1 minute of kettlebell swings
1 minute of calories
1 minute of rest

Try to keep a steady intensity across this whole workout, even if you went hard on the skill work. If you’re looking to push it, then the machine is the place to do that. Scale your kettlebell to a weight that has you doing 10-15 in a set.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 4×3:00 on, 1:00 off

Skill

5 rounds:
1 minute of supine box planks, weighted
1 minute of regular planks on the floor, unweighted

Rest about 90 seconds

Move immediately from the supine planks to the regular planks each round. Try to add a little more weight to the supine planks than you worked with 2 weeks ago, if that seems reasonable.

Workout of the Day

AMRAP in 8 minutes:
3-6-9-12-15-18… etc
Front squat
Before every round of front squats, complete 60 drag rope single unders

Use a tough front squat weight today; the drag rope single unders will take up a decent chunk of time, especially in the first few rounds, so you’ll want your barbell to be heavy enough that you don’t feel like you’re spending the whole workout on the rope.

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

Skill

5 sets of 5 strict press

Target about 65%

Stay at a relatively light weight today; we’ll be alternating between strict press and back squats for a few weeks, staying at 5 by 5, and adding a bit of weight each time. Leave room for growth.

Workout of the Day

5 rounds, 2 minutes on, 1 minute off:
14 alternating dumbbell hang power cleans
12 box jumps
10 toes to bar

Pick up where you left off in the AMRAP when you start back up after each rest interval.

The dumbbell hang power cleans are about half the range of motion of a dumbbell power snatch, so this is a great chance to push the weight a bit over what you’d use for that movement. Modify the range of motion on the toes to bar so that you can always jump up for a quick 2 or 3 reps.

standard: 35/20 pound dumbbell, 20/12 inch box
rx and sport: 50/35 pound dumbbell, 24/20 inch box
metcon: 5×2:00 on, 1:00 off

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

We’re tackling the same complex with pull ups this week that we did with ring dips last week. 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.

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

Workout of the Day

4 rounds:
1:20 of thrusters
1:20 of calories
1:20 of rest

At the start of every 1:20 interval, including every rest interval, complete 20 double unders.

Your score is the sum of all of your thrusters and all of your calories.

Pick a volume and difficulty for the jump rope buy-in that lets you complete it in 20 seconds or less every round. For the thrusters, keep the weight light and easy. You should be able to hang on to sets of about ten without much issue.

Don’t forget to complete the jump rope during your rest intervals!

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 4×2:40 on, 1:20 off

Skill

EMOM for 10 minutes:
Hang power clean
Power clean
Front squat

We’re working the squat into our clean complex this week, so hang onto the barbell after you power clean and follow through for a full range of motion front squat. Keep the weight light enough that you don’t lose a good knee-out and chest-up squat position, but feel free to add weight otherwise.

Workout of the Day

AMRAP in 8 minutes:
12 burpee box jumps
12 deadlifts

Scale the deadlifts to a weight that has you finishing each round in no more than 3 or 4 quick sets. Shoot for a strong pace on the burpee box jumps, but don’t go out at a sprint or you’ll likely crash early in the 8 minutes.

standard: 135/95 pound bar, 20/12 inch box
rx: 185/135 pound bar, 24/20 inch box
sport: 225/155 pound bar, 24/20 inch box
metcon: 4×1:40 on, 0:20 off

Workout of the Day

5 rounds:
1 minute of weighted step ups (single dumbbell)
1 minute of medicine ball sit ups
1 minute of calories
1 minute of rest

This is a great chance to push for a heavier dumbbell and medicine ball than you typically use if you normally scale the weight with those pieces of equipment. Find an intensity that you can hold onto across all 5 rounds.

standard: 35/20
rx: 50/35
sport: 5×3:00 on, 1:00 off

Workout of the Day

AMRAP in 24 minutes:
400 meter run
30 alternating dumbbell power snatches
30 wall balls

Stick with a comfortable weight on both the snatches and the wall balls, and try to settle into a steady and sustainable pace for the full 24 minutes. Ideally you shouldn’t have to break up either of the movements into more than 3 or 4 sets.

standard: 35/20 pound dumbbell, 12/8 pound ball
rx and sport: 50/35 pound dumbbell, 20/14 pound ball
metcon: 6×3:00 on, 1:00 off

Skill

4 rounds:
1:15 of calories
0:15 rest
1:15 of plank or rest
0:15 rest

This is the last in this progression of machine intervals with an optional plank; if you plan on going hard on the machine, then rest in the opposite 1:15 interval so that you can recover enough to keep your pace. If you want to do the plank, then you’ll need to dial back the intensity on the machine a little bit so that you have enough energy to hang on to that every round. Record the sum of all of your calories. Note that this is the same total work time on the machine as last week (5 minutes), so a great goal would be to meet or exceed whatever you go then.

Workout of the Day

AMRAP in 10 minutes:
12 power cleans
20 push ups

Choose a barbell weight that has you doing steady singles the whole time. Do your best to find a sustainable and consistent cadence on the lifts, and then try not to fall off too much on the push ups.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4:00 on, 2:00 off, 4:00 on

Skill

10 minutes of handstand practice

We’ve been working on a lot of shoulder and core strength, so see if that’s translated to more stable and confident handstands! Take about 10 minutes to practice whatever drills you and your coach think will present an appropriate challenge. Below is a list in roughly ascending order of difficulty.

Box shoulder stand
Box pike handstand hold
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up practice
Handstand walk
Freestanding handstand hold
Freestanding sequence: Hold, short walk, pirouette, repeat
Ramp/Stairs
Stairs/Ramp

Workout of the Day

AMRAP in 10 minutes:
7 strict pull ups
10 power snatches

Grab a barbell heavy enough that you want to break up the power snatches into sets, but light enough that you aren’t forced into singles for at least the first half of the workout. Scale the strict pull ups to banded pull ups or ring rows if needed; they shouldn’t take more than about 45-60 seconds to finish each round.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:20 on, 0:40 off