Category: Workout of the Day

Skill
Deadlift 6 sets of 4 reps

We’re hitting the same total volume as last week, but now with 6 sets of 4 reps instead of 8 sets of 3. If you were able to easily hold the same weight across all 8 sets last week, consider shooting for the same load here. Otherwise, you’ll likely have to take it down by a few pounds to keep your technique solid.

Workout of the Day
AMRAP in 10 minutes:
5-10-15-20-25… etc
Burpee box jumps
40 double unders after each round

Your jump rope volume and difficulty should be scaled so that it doesn’t take more than about 45 seconds to a minute to work through each round.

standard: 20/12″, drag rope singles
rx: 24/20″, normal double unders
sport: 24/20″, drag rope double unders
metcon: 5x 1:40 on, 0:20 off

Skill
6 rounds:
30 second arch hold
30 second L sit
30 second rest

Tuck your knees if you have to on the L sit in order to hold for the whole 30 seconds. Convince your coach to do trivia, and let them know that there’s a fancy new trivia book gifted by one of our members sitting on the cubbies in the office.

Workout of the Day
AMRAP in 8 minutes:
16/12 calories (bike, ski, or row)
24 sit ups

Rest 2 minutes, then:

AMRAP in 8 minutes:
16 front squats
24 sit ups

Your front squat weight should be light enough for you to get the 16 reps done in no more than two sets throughout the workout. Note that the 16/12 calories in the first AMRAP is the men’s/women’s volume.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
12×45 seconds
2 power cleans (not touch-and-go)

Practice dropping the bar from the top and quickly resetting for your second rep today. The weight will be lighter, and the setup time for each lift should feel more like you’re doing a conditioning workout than a skill piece.

Workout of the Day
AMRAP in 12 minutes:
200 m run
20 alternating dumbbell hang power snatches

We’re keeping the dumbbell at the hang for this workout; use a weight that lets you make it through all 20 reps in one or two sets each round.

standard: 35/20
rx: 50/25
sport: 15 barbell hang power snatches, 75/55
metcon: 12x 0:45 on, 0:15 off

Workout of the Day
AMRAP in 20 minutes:
400 m run
30 wall balls
20 burpees

Enjoy the running weather! Pick a med ball weight that lets you finish each round in about two sets.

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb, unbroken wall balls
metcon: 10x 1:20 on, 0:40 off

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

This workout is a classic, and a repeat from two months ago (July 23rd). It’s also Courtney’s request for her birthday workout – happy birthday, Courtney! If you have a birthday coming up, get in touch with Alex to figure out a birthday WOD!

Your barbell weight should put you on the edge between quick singles and touch and go. Track your rounds and reps for each of the 3 minute intervals separately, then add them up at the end.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5x 3:00 on, 1:00 off

Skill
5 rounds:
1 minute of strict pull ups
1 minute plank
1 minute rest

We’ll be using the same interval for the skill work that we do for the workout. Pick a pull up difficulty that lets you tackle some larger sets today.

standard: banded pull ups or ring rows
rx: strict pull ups
sport: bar muscle ups

Workout of the Day
5 rounds:
1 minute of push presses
1 minute of kettlebell swings
1 minute of calories (bike, row, or ski)

You should be able to do two or three solid sets each minute on both your push presses and your kettlebell swings. There is no programmed rest in this workout, so don’t get too aggressive with your pace.

standard: 65/45 lb, 20/12 kg
rx: 95/65 lb, 28/20 kg
sport: 95/65 lb, 32/24 kg (the barbell weight being the same as rx is intentional: big sets)
metcon: 5×2:00 on, 1:00 off

Skill
Deadlift 8 sets of 3 reps

Take about 10-15 minutes to work on your deadlifts today; keep it pretty.

Workout of the Day
AMRAP in 12 minutes:
16 box jumps
20 medicine ball sit ups

Focus on keeping a steady cadence through the whole workout today.

standard: 20/12″, 12/8 lb
rx: 24/20″, 20/14 lb
sport: 30/20″, 30/20 lb
metcon: 4×2:00 on, 1:00 off

Skill
15 minutes of snatching

Work up to a heavy single if you’re feeling up for it today, or keep it lighter and practice technique. Don’t sacrifice form in favor of weight.

Workout of the Day
AMRAP in 14 minutes:
200 m run
7 squat clean thrusters

Pick a barbell weight that forces you into some singles by the time the workout is over

standard: 75/55, run/row/ski 200 or bike 500
rx: 115/85
sport: 135/95
metcon: 7×1:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
8 toes to bar
40 second supine plank

standard: V-ups instead of toe to bar
rx: as written
sport: weighted supine plank: 35/25 lb plate. Set up two boxes about 4-5 feet apart, rest your shoulders on one and your feet on the other, and set the plate just below your belly button. Note that you’re resting directly on your shoulders in this version instead of supporting yourself on your hands.

Workout of the Day
AMRAP in 10 minutes:
10 devil presses
10 single arm overhead lunges

Alternate hands each rep on the devil presses. Split the overhead lunges evenly between both hands, switching whenever you’d like (5 and 5 or switch each round). The highest scores will likely be put up not by the people who moved the fastest, but by the people who stopped moving the least. Slow n’ steady does lots of burpees, as the old saying goes.

standard: 35/20
rx: 50/35
sport: two dumbbells for both movements: 45/30
metcon: 5×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
Hang power snatch + overhead squat + hang squat snatch
Pause for 2 seconds at the bottom of each movement

We’ll be working on snatching heavy on Wednesday, with 15 minutes to work on the movement at your own pace. Use today as a chance to keep it lighter and review the movement before Wednesday.

Workout of the Day
6 rounds:
1 minute of calories (row, bike, or ski)
20 seconds of double unders
1:20 rest

This workout will test your ability to maintain composure and coordination after a hard effort on your machine. I’d recommend getting off your machine with about ten seconds to spare in the minute so that you have time to start the jump rope right at the beep. Your score will be the sum of all of your calories and all of your double unders.

standard: drag rope single unders
rx: regular rope double unders
sport: drag rope double unders
metcon: 6×1:20 on, 1:20 off