Category: Workout of the Day

Skill

Front Squat
6 sets of 3 reps

Increase by 5-10 pounds from last session, holding the same weight across all 6 sets. Target about 70% of your max if you haven’t done this yet. We’ve got two more weeks of this after today’s.

Workout of the Day

4 rounds for time:
15 toes to bar
200 meter run
25 wall balls

16 minute time cap

Scale the range of motion on the toes to bar so that you’re able to finish the 15 reps in no more than 3 or 4 sets. Grab a wall ball weight with which an unbroken set of 25 doesn’t seem impossible; you don’t have to do that during the workout, but if it’s out of the question you might be going a bit too heavy.

standard: 12/8
rx and sport: 20/14
metcon: 4×2:00 on, 1:00 off

Skill

EMOM for 10 minutes:
Snatch Pull plus Power Snatch

Use the snatch pull to prime yourself on good positioning and a powerful extension, then try to carry that over into the power snatch on rep two. Feel free to go heavy as long as your form doesn’t start breaking down (back the weight up if it does).

Workout of the Day

AMRAP in 8 minutes:
30 crossovers
10 hang power snatches

Use a light enough weight on the barbell that you can hold onto unbroken sets of ten for one or two rounds. If the rx weight is light enough that you could go unbroken the whole workout, consider bumping up to the sport weight. Modify the jump rope volume and difficulty to take no more than about 30-45 seconds per round.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 4×1:40 on, 0:20 off

Skill

6 rounds, 45 seconds on, 45 seconds off
8 lateral burpees, then max double unders in remaining time

Load any barbell with full sized plates so that you have a target to jump over on the lateral burpees. Pick a burpee count that lets you get through them in about 20-25 seconds (see below). Move through them quickly, then immediately get on your jump rope and start knocking out double unders. This is a great chance to practice them while fatigued if you’re just getting the skill, but it’s ok to do singles instead if you don’t think you can get any good reps in on doubles.

standard: 6 lateral burpees
rx: 8 lateral burpees
sport: 10 lateral burpees

Workout of the Day

4 rounds:
45 seconds of Russian kettlebell swings
15 seconds of rest
45 seconds of strict pull ups
15 seconds of rest
45 seconds of calories
15 seconds of rest

Challenge yourself on the kettlebell weight today; the swings are only to shoulder height, so push the weight a bit outside of your comfort zone. Scale the strict pull ups so that you aren’t immediately breaking down to singles, and keep a strong pace on the machine.

standard: 24/16 kg
rx: 32/24 kg
sport: 32/24 kg, strict chest to bar
metcon: 12×0:45 on, 0:15 off

Workout of the Day

3 rounds:
4 minutes of alternating dumbbell power snatches
1 minute of rest
4 minutes of calories
1 minute of rest

At the start of every 4 minute interval, complete a 400 meter run.

Add up all of your power snatches and calories at the end of the workout. Use a dumbbell weight that you’re comfortable snatching for relatively high volume; you’ll be hanging onto it for close to two minutes each round. Push the pace on the runs so that you buy plenty of time on the snatches and calories!

standard: 35/20
rx: 50/35
sport: 50/35, 500 meter
metcon: 6×4:00 on, 1:00 off

Workout of the Day

For time:
1,000 meter run
30 clean and jerks
1,000 meter run

20 minute time cap

Use a barbell weight that lets you hold onto steady singles or quick sets across all 30 reps. Keep a steady pace on the first run, and do your best to push it on the second.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×4:00 on, 1:00 off

Skill

6 rounds:
5 deadlifts, immediately into a large set of push ups

Target about 60-65% of your max deadlift weight, and pick a push up difficulty that lets you average at least 10 reps per round.

Keep the deadlift weight very manageable; the focus here is on the combination of the two movements rather than maxing out on the load. Start with a hard but submaximal set of push ups, and try to sustain it or build on it across the 5 rounds.

Workout of the Day

4 rounds:
1 minute of box jumps
1 minute of back squats
1 minute of calories
1 minute of rest

Use a barbell with which you can keep a steady and unbroken cadence on the back squats for the majority of the minute. You’ll be cleaning the bar off of the floor and push pressing it onto your back today, then lowering it in front rather than dropping it behind you after your set; make sure you save enough energy to do that!

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 4×3:00 on, 1:00 off

Skill

EMOM for 10 minutes:
Slow pull power clean plus split jerk

Keep the pull from the floor to above the knees nice and slow today, just like you did with the power snatches on Tuesday. Find your power above the knees, and load up the weight as long as the cadence doesn’t suffer.

Workout of the Day

AMRAP in 12 minutes:
60 drag rope single unders
12 toes to bar
12 devil presses

Modify the range of motion on the toes to bar so that you can finish the 12 reps in no more than 3 or 4 quick sets. Use a comfortable snatching weight on the devil presses, and try not to slow down too much there. If you’re able to keep all of the movements unbroken, then focus on eliminating any transition time between movements before you try to speed up your reps.

standard: 35/20
rx: 50/35
sport: 50/35, 6 bar muscle ups instead of 12 toes to bar

Skill

Front Squat
6 sets of 3 reps

Target about 70% of your max

Hold the same weight across all 6 sets, and leave room to grow; we’re doing the same 4 week linear progression with the front squat that we did with the deadlift last month.

Workout of the Day

3 rounds for time:
400 meter run
16 dumbbell push jerks (one DB)
16 dumbbell overhead lunges (one DB)

Switch arms after 8 reps on both dumbbell movements

16 minute time cap

Use a dumbbell weight that’s manageable for 8 unbroken overhead lunges per arm when you’re fresh; that movement will be the limiting factor for most people and it degrades quite quickly, so make sure it feels strong going into the workout.

standard: 35/20
rx: 50/35
sport: 50/35, 24 reps per movement
metcon: 3×3:00 on, 1:00 off

Skill

EMOM for 10 minutes:
Slow pull power snatch

It should take you about 3 seconds before your barbell is above the knees with the slow pull variant of the power snatch. The focus here is on good positioning and developing your power higher up in the movement. Feel free to go heavy as long as the slow pull cadence doesn’t suffer.

Workout of the Day

5 rounds for time:
15 kettlebell swings
45 double unders

10 minute time cap

Use a kettlebell weight light enough that any individual round unbroken wouldn’t be too much of a problem. 5 rounds may start to stack up though. Modify the volume and difficulty of the jump rope to take no more than about 45 seconds to a minute, even when you’re tired.

standard: 16/12
rx: 24/16
sport: 28/20, drag rope double unders
metcon: 5×1:00 on, 0:30 off

Skill

5 rounds, 1 minute on, 2 minutes off:
8/6 calorie assault bike sprint
Max burpee box jump overs in remainder of the minute

Hit the bike sprint hard, and then settle into a safe cadence on the burpee box jump overs; your legs might be a bit fried, so make sure that you aren’t going so quick that you risk losing your footing on a jump. Record the total number of burpee box jump overs accumulated across all 5 rounds.

Workout of the Day

AMRAP in 12 minutes:
10 power cleans
20 sit ups
200 meter run

Use a barbell that has you doing steady singles on the power cleans. If you’re still feeling strong after the skill work, then pick up the pace for some touch and go sets.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×1:30 on, 0:30 off