Category: Workout of the Day

Skill
EMOM for 10 minutes:
One set of a bar muscle up drill
OR
One set of kipping pull up practice

Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to you.

Here is a sequence of bar muscle up drills, in roughly ascending order of difficulty. I’ll repeat for emphasis: learn to use the bands.
Jumping bar muscle up (set a box up underneath your bar)
Banded hip-to-bar
Banded bar muscle up
Hip-to-bar
Bar muscle up

Workout of the Day
AMRAP in 16 minutes, with a partner:
Partner one completes:
20 sit ups
12 overhead lunges

While partner one works on sit ups and overhead lunges, partner two accumulates calories on their machine. Once partner one finishes the sit ups and OHL, switch. Your team’s score is the total calories accumulated on the machine throughout the workout.
This is relatively short for a team workout, so really push the pace on the machine.
Scale the overhead lunge to a front rack lunge if you lack the shoulder mobility to safely maintain that position.

standard: 65/45
rx: 95/65
sport: 95/65, unbroken OHL, fast calories (rower target cal/hr: 1200/900.
assault bike target watts: 300/240)
metcon: 8×1:20 on, 0:40 off

Skill
3 rounds through the following:

3x 20 sec on, 10 sec off: Arch hold
3x 20 sec on, 10 sec off: Hollow hold
3x 20 sec on, 10 sec off: Ring dips

You’ll stay on each station for 3 intervals before moving to the next station, and you’ll cycle through the whole of the larger sequence 3 times. This means that you’ll hit 9 intervals of each movement, so scale to make that manageable.

Workout of the Day
AMRAP in 12 minutes:
200 m run
16 box jump overs
12 push presses

Challenge yourself on the push press weight today; it’s ok if it takes three sets by the end of the workout, as long as it’s a quick rest between them. Just be sure that you aren’t compromising your core or shoulder position to hit heavier weights or larger sets.

standard: 75/55, 20/12
rx: 115/85, 24/20
sport: 135/95, 24/20
metcon: 4×2:30 on, 0:30 off

Skill
Every 2 minutes for 5 rounds:
100 m run
6 burpees
One set of toes to bar

The focus here is on a quick pace and a quick transition from one thing to the next. No element should take more than thirty seconds, so that you have at least thirty seconds to rest each round. To scale the toes to bar, drop the target height. If hanging isn’t something you can do, switch to V ups.

Record your total toes to bar to SugarWOD.

Workout of the Day
For time:
40-30-20
KB hang snatch (half on each side. Finish all of one side’s before switching)
Goblet squat
500 m run after each round of snatches and squats (3 runs total, workout ends on the run)

18 minute time cap

You should be able to hit sets of ten on your hang snatches with the weight that you’ve chosen. Try to hang on to unbroken goblet squats if possible. If you’re really pushing the pace on this workout, you’re going to have to run quickly instead of using it as a recovery; the KB snatch and the goblet squat are very tough movements to speed up on, so the only room to really drop your time will be found on the run.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 6 minutes:
Power snatch plus overhead squat

EMOM for 4 minutes:
Squat snatch

Take the first 6 minutes to practice hitting full extension on your power clean, and a deep squat on your overhead squat. In the last 4 minutes, throw a little extra weight on as you apply both of those technical pointers to the squat satch.

Workout of the Day
4 rounds, 1 minute on each station:
Sandbag clean
Strict pull up
Calories
Rest

This workout is a repeat from January 23rd, with the twist that the pull ups are now strict. You should be familiar with your strict pull up capacity after the past several weeks; scale this to a difficulty that will let you hit about ten reps every minute across the whole workout. Your goal on the strict pull ups should be at least 30 total.

Go steady on the sandbag, and fast on the machine.

Add up all of your reps and calories at the end of the workout.

standard: 70/55
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders plus one squat clean
Hold across at ~65-75% of your 1 rep max

Today’s skill work is an evolution of last Tuesday’s, and prep for the transitions in the workout today. The weight should be light enough that you’re taking no more than about 5 seconds between your last double under and your barbell leaving the ground. Avoid a lengthy and elaborate setup for the clean.

Don’t go heavy, or you’ll wear yourself out for the workout and miss the point of the transition practice.

Workout of the Day
AMRAP in 8 minutes:
1-2-3-4-5-6-7-8-9-10… etc
Squat clean thruster
8 lateral burpees after each round

Happy Monday!
Your weight should be heavy enough that you’re doing singles, but light enough that they never get sloppy.

There is a lot of room on this workout for tortoise-and-hare pacing to develop. Focus on keeping a steady and sustainable burpee pace so that your transitions are as quick as possible between the movements and between the reps on the squat clean thruster. That’s the first step to getting you far into this workout. Speeding up the burpees should only be done once your transitions are all minimal.

standard: 95/65
rx: 115/85
sport: 115/85, no more than 5 seconds between any two reps on any movement
metcon: 4:00 on, 1:00 off, 3:00 on

Workout of the Day
4 rounds:
90 seconds of goblet step ups
90 seconds of wall walks
90 seconds of kettlebell swings
90 seconds of rest

90 seconds is a tough work interval; throw in frequent short rests as needed in order to keep a consistent work rate throughout the interval. Avoid working in such long or intense efforts that you end up resting much longer in the second half of the interval than you did in the first.

Add up all of your reps at the end of the workout.

standard: 16/12, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
metcon: 4×4:30 on, 1:30 off

Workout of the Day
AMRAP in 10 minutes:
20 pull ups (kipping or strict)
20 box jump overs

Rest 4 minutes

AMRAP in 10 minutes:
40/32 calories
20 box jump overs

Record your rounds and reps separately for the first and second AMRAP.

The pull up sets are quite large today; break them up early and often if you know that they’ll fatigue throughout that first 10 minute effort.

Push the pace on the calories in the second AMRAP so that you can get back to the box jump overs.

standard: 20/12″
rx: 24/20″
sport: 24/20″, chest to bar
metcon: 10:00 on, 4:00 off, 10:00 on

Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)

A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.

Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.

Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
2 power cleans
6 push ups
12 sit ups

Today’s workout is very similar to the Chief, but we’re bumping the weight up and swapping the squats out for sit ups. Your power clean weight should be heavy enough that you’re doing singles, but light enough that you aren’t taking much time between them or letting your form degrade. Start each 3 minute AMRAP back on the power cleans. Sum up all of your rounds and all of your reps at the end of the workout.

standard: 95/65
rx: 155/105
sport: 185/135, 6 strict handstand push ups, 8 toes to bar instead of sit ups
metcon: 5×3:00 on, 1:00 off

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

Last week of this pull up progression! If you’ve been following along the whole time, take this chance to try a harder band or heavier weight than you’ve been doing. When you drop to a harder band, remember to reset the weight to 2.5 pounds.

If you want to continue with the progression as extra work outside of class to work on your strict pull up strength, go for it! It’s a great way to get some regular work in on the movement. The full description of the progression is below. You can even bump the frequency up to two sessions per week, though be sure to space them out by a few days if you do.

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:
10-20-30-40-50
Double unders
Wall Balls

15 minute time cap

Scale both movements so that you can hit sets of at least ten without more than five or ten seconds of rest.

Pacing on wall balls and double unders is interesting. Both movements have basically fixed speeds that they can be done at (outside of some small variation), so going faster or slower usually comes down to stopping less or more often. If you want a faster time on this workout, you’ll just have to stop less. If you want to challenge yourself, try to go unbroken as far into the wall balls as possible.

standard: 12/8
rx: 20/14
sport: unbroken wall balls through the round of 40
metcon: 6×1:20 on, 0:40 off

Skill
10 minutes of handstand practice

It’s been a while since we’ve played around upside-down, so take today to work on your favorite skills and drills. Check with your coach for suggestions, or refer to the list below (in roughly ascending order of difficulty).

Box shoulder stand
Wall walk
Kick up against wall
Kick up against wall from straddle
Cartwheel
Crow stand
Freestanding kick up
Freestanding kick up from straddle
Handstand walk
Obstacle course

Workout of the Day
AMRAP in 20 minutes:
300 m run
10 devil presses
10 overhead squats

Happy birthday, Collette! This workout was a request of hers, and features some of her favorite movements. Got a birthday coming up? Email Alex at team@cfdavis.com and let him know what movements and formats you love!

For your dumbbell, choose a weight that you’re comfortable snatching. Your barbell weight should be light enough that the overhead squats never take more than two sets to work through.

If the overhead squat requires more shoulder flexibility than you have, consider scaling the movement to a front squat.

Settle into a steady and sustainable pace; twenty minutes is a long time to keep moving.

standard: 35/20 lb DB, 65/45 lb bar
rx: 50/35 lb DB, 95/65 lb bar
sport: 2x 45/ 30 lb DB, 95/65 lb bar, 400 m run
metcon: 5×3:00 on, 1:00 off