Category: Workout of the Day

Skill
AMRAP in 7 minutes:
5 strict pull ups
20 second L sit

It’s ok if your pull ups break down to singles, as long as you’re able to finish all 5 in no more than about 30 seconds each round.

sport: 3 bar muscle ups (banded or jumping so that you finish under 30 seconds)

Workout of the Day
5 rounds, 3 minutes on, 1 minute off
6 push ups
12 sit ups
12 thrusters

Your thruster weight should allow you to finish the 12 reps in no more than two sets throughout all 5 rounds. Track rounds and reps for each of the 5 rounds, then add them up at the end of the workout.

standard: 45/35
rx: 75/55
sport: 95/65, 6 toes to bar instead of sit ups
metcon: 5×3:00 on, 1:00 off

Skill
8 rounds:
20 second arch
20 second hollow
20 second rest

We’re cycling through some core work for our skill today, taking it a little bit easier before a rather hard workout in the heat. Bug your coach for trivia!

Workout of the Day
At 0:00
For time, with an 8 minute time cap:
9 calories (bike, ski, or row)
15 power cleans
21 calories

Then, at 10:00:
For time, with an 8 minute time cap:
21 lateral burpees
15 power cleans
9 burpees

For the workout today we’ll be doing 2 workouts, each for time, and each with an 8 minute time cap. Pick a power clean weight that you can work through in smooth singles. Be sure not to push too hard on the first workout; you’ll want plenty of energy for the second. If we’re short on machines, some people can start on the burpee workout and finish on the machine workout.
If you aren’t able to finish, record your time as 8 minutes.

Also, happy birthday to Derek Sappington! For his birthday he requested the first of the two workouts. He most definitely did not request the second, should not be held responsible for it, and honestly will probably not be happy with me for programming it.
Happy Birthday, Derek!

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6x 2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang squat clean plus squat clean

Work on hitting full extension at the top of your hang squat clean, then keep that same level of extension when you take the second rep from the floor.

Workout of the Day
AMRAP in 12 minutes:
40 double unders
20 air squats
10 strict presses

You should be able to work through your strict presses in no more than two sets each round. Pick a jump rope option that lets you finish on the rope in less than a minute.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×1:20 on, 0:40 off

Workout of the Day
Labor Day Schedule:
Class at 10 am
Open gym at 11 am

Workout of the Day:
In teams of 3:
AMRAP in 25 minutes:
Teammate 1: 500 m run
Teammate 2: Devil Press
Teammate 3: Rest
Rotate after each run

For the workout today, one teammate will start with a 500 m run while the second teammate performs devil presses and the third teammate rests. When the runner returns, they’ll take over the devil presses, the second teammate will rest, and the third teammate will take off on the run. You’ll continue to cycle through this pattern, accumulating as many devil presses as possible.
Do your best to team up with folks with whom you can share a dumbbell.
If you have any questions about the format, Alex will clarify in-class.

rx: 50/35

Workout of the Day
AMRAP in 15 minutes:
10 box jumps
7 hang power clean and jerks
4 V-ups

Pick a weight for the hang clean and jerk at which you can finish 7 reps in no more than two sets. You should be moving smoothly and quickly from movement to movement and round to round.

standard: 75/55, 20/12″
rx: 95/65, 24/20″
sport: 115/85, 24/20″, 10 toes to bar instead of V ups
metcon: 3×4:00 on, 1:00 off

Workout of the Day
Stick around after the 9:30 class for the shoulder workshop with the folks from NorCal Physiotherapy! It’s free to attend and doesn’t require registration.

No open gym today! We’ll be keeping things focused on the workshop after the class.

Workout of the Day:

AMRAP in 15 minutes:
5-10-15-20-25-30… etc
Burpees
Wall balls
30 drag rope single unders before each round

Your jump rope sets should be a relatively easy reset before each round of burpees and wall balls. Unless you’re doing the drag rope double unders, of course, and then your burpees and wall balls will feel like a welcome escape.

standard: 12/8, regular single unders
rx: 20/14, drag rope single unders
sport: 20/14, drag rope double unders
metcon: 10x 1:00 on, 0:30 off

Workout of the Day
5 rounds:
1 minute of deadlifts
1 minute of push ups
1 minute of calories on the bike, rower, or ski erg
1 minute of rest

Pick a deadlift weight that will allow you to hit two or three sets of 5-10 reps each minute of work. Drink water, and be wise about your effort in the heat over the next few days.

standard: 115/85
rx: 185/105
sport: 225/155
metcon: 5×3:00 on, 1:00 off

Skill
Mobility:
2 minute standing straddle
2 minute pigeon per side
2 minute standing straddle
2 minute half saddle per side
2 minute standing straddle

Get flexible post-workout. Your coach may modify the routine for their individual class.

Skill
Every 1:20 for 8 rounds:
3 lateral burpees plus one squat snatch

We’ve been doing a lot of lateral burpees recently; use this as a chance to do 3 fast and perfect reps as a mental and physical reset between each snatch. Keep the weight and range of motion manageable enough that your technique doesn’t suffer.

Workout of the Day
4 rounds:
1 minute of sit ups
1 minute of box jumps
1 minute of overhead lunges

Your overhead lunge weight should be light enough that you’re doing steady and relatively fast lunges for the majority of the minute, likely in one unbroken set. If the overhead position is at all sketchy, switch to a front rack lunge.

standard: 20/12″, 35/15 lb
rx: 24/20″, 45/35 lb
sport: 24/20″, 65/45 lb
metcon: 5x 2:00 on, 1:00 off

Skill
4 rounds:
1 minute of calories (row, bike, or ski)
30 second rest
1 minute of strict pull ups
30 second rest

Focus on maintaining a consistent pace on your machine. On the rower and ski erg you should be looking at calories per hour, and on the bike you should be looking at Watts. A relatively consistent pace won’t stray more than about 10 percent from its target. For most people that means no more than about 100 cal/hour off-target on the rower or ski, and no more than about 30 Watts off-target on the bike.

Sport: Bar muscle ups. Scale with a band or a box so that you’re getting about 5 excellent reps per minute. Don’t sacrifice technique or target volume in favor of going unassisted.

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

Last running day for a while! Pick a weight that you can get through in two sets at most. Alternate reps on the snatches, and split the work evenly on the thrusters, switching whenever you’d like.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken dumbbell, FAST runs
metcon: 6x 1:40 on, 0:20 off

Skill
10 minutes of handstand practice!

Turn that frown upside-down! And then smile, because you’re upside-down! But clarify to your neighbors that you are, indeed, smiling; they may be confused on account of their inverted perspective. Though any neighbors that are also upside-down will be well-oriented to interpret your expression, and can be excluded from the clarifying conversation that you have with the folks still on their feet.

Talk to your coach if you need drill suggestions.

Workout of the Day
AMRAP in 10 minutes:
30 double unders
3 power cleans

Your power clean weight should be challenging enough that you have to take a couple of seconds to recover after each rep.

standard: 95/65, 6 power cleans
rx: 155/105
sport: 185/135
metcon: 4x 2:00 on, 0:30 off