Category: Workout of the Day

Workout of the Day
For time, with a 30 minute time cap:
200 m run
400 m run
800 m run
400 m run
200 m run
20 burpees after each run (100 burpees total)

For the 800 m run, turn left out of the garage down the driveway, and take a left on second street. Head east along the sidewalk until you hit Cantrill, then turn around. This is actually a bit longer than 800 m, but the stop sign gets lonely if we don’t send runners every week or two.

standard: run, row, ski (same distance) or bike (500-1,000-2,000-1,000-500)
rx and sport: run
metcon: 15×1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
Power snatch plus overhead squat plus squat snatch

Focus on full extension on the power snatch and a balanced overhead squat, then connect both of those pieces with the squat snatch

Workout of the Day
AMRAP in 15 minutes:
200 m run
12 front rack lunges
12 push presses

Use a weight that lets you finish each movement in no more that two sets.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

Skill
5 rounds:
20 second ring support hold
10 second rest
20 second hollow hold
10 second rest
20 second arch hold
10 second rest

Keep your feet on the ground during your ring support hold to scale it if you need to take a little bit of weight off your arms.

sport: ring dips instead of support hold

Workout of the Day
3 rounds:
2 minutes of wall balls
2 minutes of box jumps
2 minutes of calories (row, bike, or ski)

Happy Birthday, Zuzia, and happy belated birthday, Darius! Zuzia and Darius have close birthdays and similar appreciations for wall balls and hard machine work. Got a birthday coming up? Get in touch with Alex to let him know what you’d like to do!

standard: 12/8 lb, 20/12″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″, get 150 or more wall balls
metcon: 3×4:00 on, 2:00 off

Skill
Front Squat 5 sets of 3

Use your 5 sets to work your way up to a heavy triple. It doesn’t have to be an outright max, but you should have a decent sense of where your front squats are by the end of the skill work.

Workout of the Day
AMRAP in 12 minutes:
30 sit ups
30 alternating dumbbell power snatches

Your dumbbell weight should allow you to finish the power snatches in 2 or 3 sets each round.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken power snatches
metcon: 10x 1:00 on, 0:30 off

Skill
10 minutes of handstand practice

Just starting off? Try some wall walks or box shoulder stands!

Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding!

Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels!

Ex-gymnast? Set up 4 cones in a line with about 6 feet between each, and see how many laps of a slalom you can complete in one effort!

Workout of the Day
4 rounds, 4 minutes on, 1 minute off:
400 m run at the start of the interval, then AMRAP in the remainder of:
20 kettlebell swings
40 double unders

Pick a swing weight that lets you finish your 20 reps in one or two sets. Add up your rounds and reps for each of the 4 intervals at the end of the workout (Chief-style).

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

Skill
EMOM for 10 minutes:
Hang clean high pull plus hang power clean

Practice hitting full and efficient extension in your high pull, and then carry that technique into the second rep, following through for the hang power clean. Remember to deadlift the bar up to the hang and come to a stop before beginning the set. Use this as a chance to get a sense for how heavy you might want to go in the workout.

Workout of the Day
AMRAP in 12 minutes:
9 lateral burpees
6 deadlifts
3 hang power cleans

Choose a weight based off of your hang power cleans; you should be able to do all 3 reps unbroken for most or all of the workout.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5x 2:30 on, 0:30 off

Workout of the Day
5 rounds:
1 minute of push presses
1 minute of overhead lunges
2 minutes to run 200 m

We’re working with a very light barbell today, focusing on settling into a smooth and sustainable cadence on both the push press and the overhead lunges. Pick a weight that lets you work for the majority of each minute. On the run, any time you have left over in the 2 minutes is yours to rest.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5×2:00 on, 2:00 off

Workout of the Day
AMRAP in 20 minutes, with a partner:
500 m medicine ball carry
50 wall balls

You’ll both run together, switching who is carrying the medicine ball whenever you’d like. When you get back in, one person will work at a time on the wall balls until as a team you’ve done a total of 50. You may use different weights on the wall balls (if you’re an rx mixed pair, for example), but you must take the heavier of the two medicine balls on the run.

If you’ve got the time after the workout, head out to watch our teams compete at the 2022 Caffeine and Kilos invitational! It will be at the Old Town Plaza at 9615 Railroad Street in Elk Grove, and will run from 8 am until 6 pm. We have 8 athletes competing today, and they would love the extra support!

standard: 12/8 lb, 10/9′
rx: 20/14 lb, 10/9′
sport: 20/14 lb, 10/9′
metcon: 4x 3:00 on, 2:00 off

Skill
AMRAP in 8 minutes:
20 second handstand hold
20 Russian twists with a plate

Grab a light plate (10, 15, or 25 pounds) for this skill work. Feel free to modify the handstand hold to a plank hold or a shoulder stand supported by two boxes.

Workout of the Day
AMRAP in 16 minutes:
4 clean and jerks
8 push ups
40 drag rope single unders

This is a great chance to use the technique for quick singles that we practiced on Monday. Your clean and jerk weight should be heavy enough that you aren’t going touch-and-go, but light enough that it isn’t ever getting sloppy.

standard: 95/65
rx: 155/105
sport: 185/135 (still single unders)
metcon: 4x 3:00 on, 1:00 off

Skill
12×45 seconds:
3 power snatches (touch and go)

We’ll be practicing a sport approach to lifting again today with our touch and go power snatches. If you’re newer to touch and go, then lower the bar to the hang to consider your next move before going all the way to the floor for your next rep. Keep the weight light; 36 reps in 9 minutes is quite a lot.

Workout of the Day
Every 3 minutes for 7 rounds:
400 m run

If you’re tracking your time today, then record your fastest and your slowest times to the whiteboard and SugarWOD. Scale the distance so that you have at least 45 seconds to rest after each effort.

standard: 400 m run, row, or ski, or 1,000 m bike
rx: 400 m run
sport: 400 m run
metcon: 7×2:00 on, 1:00 off