Category: Workout of the Day

Skill
EMOM for 10 minutes:
5 deadlifts

This is the last skill work in this deadlifting series. We’re up one more rep from last week. This is 50 deadlifts total, which is a very high volume to be doing at any significant load; be deliberate about your weight selection, and make sure that you’re staying well within your safe limits.

Workout of the Day
5 rounds:
1 minute of calories (bike, row, or ski)
1 minute of burpee box jumps
1 minute of rest

Today’s workout is simple, unweighted, and has an extremely high potential for being very uncomfortable. Take it easy if you need to, and go hard if you want to.

standard: 20/12″
rx: 24/20″
sport: 24/20″, practice quick transitions and quicker burpees
metcon: 5x 2:00 on, 1:00 off

Skill
10 minutes of handstand practice

Invert thyself. Seek guidance from your coach, and have fun!

Workout of the Day
AMRAP in 15 minutes:
50 sit ups
35 alternating dumbbell hang power cleans
20 single arm overhead lunges

You should be able to do double-digit sets on your hang power cleans for the whole workout today, so pick an appropriately light weight. Split your overhead lunges evenly between your left and right arms. Be sure that you’re hitting full range of motion with consistent technique on all three movements; they’re all easy ones to accidentally fall into a pattern of not going full range of motion on, so stay focused.

standard: 35/20
rx: 50/35
sport: 25 toes to bar instead of 50 sit ups
metcon: 5x 2:20 on, 0:40 off

Skill
Every 45 seconds for 12 rounds:
Hang power clean plus power clean

Focus on a strong follow-through with the arms on the cleans today; your legs should always be the primary source of power on the Olympic lifts, but the arms can contribute significantly if applied with the proper timing.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
200 m run at the start of each round,
then AMRAP in the remaining time of:
4 power cleans
6 push ups

Pick a power clean weight that has you doing smooth singles or small sets. Track your rounds and reps for each 3 minute interval, and then add them all up at the end.

standard: 95/65, run/row/ski 200 or bike 500
rx: 135/95, run
sport: 185/135, run
metcon: 5x 3:00 on/1:00 off

Workout of the Day
AMRAP in 15 minutes:
15 goblet squats
15 kettlebell swings
15 goblet squats
150 single unders

Pick a kettlebell that allows you to complete 15 reps of each movement at a time throughout most of the workout.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 10x 1:00 on/ 0:30 off

Mobility
2 rounds:
2 minute pigeon per side
2 minute half saddle per side

We’ll be tackling some stretching after the workout today, focusing on loosening up the hips.

Workout of the Day
AMRAP in 30 minutes:
800 m run/row/ski, or 2000 m bike
40 single arm dumbbell push presses (20 per side)
400 m farmer carry (one dumbbell, one kettlebell)
20 pull ups (strict or kipping)

Split the dumbbell push presses so that you get an even amount of work done on each arm per round. You should be able to work on them in sets of 5-10, so scale accordingly. There will be much more variability from person to person in the pull ups, but shoot for a difficulty that lets you work in sets of at least 3 throughout the workout. This is a long one, so bring water and pace it conservatively.

standard: run/row/ski/bike, 35/20 lb DB, 16/12 kg KB
rx: run/row/ski/bike, 50/35 lb DB, 24/16 kg KB
sport: run, 50/35 lb DB, 28/20 kg KB
metcon: 10x 2:00 on, 1:00 off

Skill
8 rounds:
20 seconds of flutter kicks, hollow position
10 seconds of rest
20 seconds of alternating plank reaches
10 seconds of rest

For the flutter kicks, you’ll be holding in a hollow position with your hands by your side. On the plank reaches, hold in a plank on your hands and alternate reaching one hand and then the other up above you straight to the ceiling.

Workout of the Day
AMRAP in 21 minutes:
10 hang power cleans
10 front rack lunges
10 lateral burpees
200 m run

Happy birthday, Madisyn! Today’s workout features several of her favorite movements. Got a birthday coming up and want to write a workout for it? Talk to Alex to collaborate on one!

Pick a barbell weight that lets you finish each movement in about two sets, and settle into a sustainable pace.

standard: 75/55, run/row/ski 200 m or bike 500 m
rx: 115/85
sport: 135/95
metcon: 7x 2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
10 double unders plus one squat snatch

This format is similar to last week’s clean and jerk, but more compressed. Your jump rope should be an easy unbroken set, acting as a reset before each lift. If you aren’t able to comfortably do a full squat snatch, then don’t go deep. Be sure that you really are paying attention to “comfortably” here; a lot of people get into the mindset that snatching will always be an awkward and uncomfortable movement, and because of that end up willing to put up with too much stress on the shoulders. You should never be trying to force your way deeper into the bottom of your overhead squat when snatching. Stay within that comfortable limit, and as you develop your shoulder flexibility with other stretches that comfortable limit will gradually get lower and lower.

Workout of the Day
AMRAP in 15 minutes:
21 wall balls
15 box jumps
9 push ups

This workout is a great opportunity to go for a more challenging push up standard, with only 9 reps of the movement per round; try dropping to a lower box, or going on your toes instead of knees.

standard: 14/10 lb, 20/12″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″, handstand push ups (strict or kipping)
metcon: 3x 4:00 on, 1:00 off

Skill
EMOM for 10 minutes:
4 deadlifts

Up one rep per minute from last week. If your load last week felt quite manageable, then consider trying to duplicate that same load this week, but for a higher volume.

Workout of the Day
AMRAP in 12 minutes:
12 devil presses
24 sit ups

Focus on your footwork on the devil press today; efficient transitions from the bottom of the burpee to the setup of the dumbbell snatch can make or break the movement.

standard: 35/20
rx: 50/35
sport: 50/35, 12 toes to bar instead of sit ups
metcon: 4x 2:20 on, 0:40 off

Skill
EMOM for 10 minutes:
2 squat clean thrusters

Use the skill work as movement prep for the workout. Feel free to work up to a heavy double, but don’t let your back hyperextend or your shoulders shift into an asymmetric press-out. Lift pretty.

Workout of the Day
5 rounds:
1:15 of thrusters
0:15 rest
1:15 of calories (row, bike, or ski)
0:15 rest

This format should be familiar after the last few weeks, but we’ll be sticking to a longer clock, a shorter transition, and a heavier lift. With the slightly heavier lift, it would be smart to practice beginning each set with a squat clean thruster. You should be able to do at least 3 reps at a time with solid form throughout the whole workout. The 15 second transition time will be just enough to get on and off your machine; think of this workout as having no rest interval at all, and your pacing will be much more appropriate.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10x 1:15 on, 0:15 off

Skill
AMRAP in 7 minutes:
5 push ups
3 strict pull ups

It’s arm day. Pick difficulties that let you go unbroken with short rests for at least the first few minutes. Ring rows are a better scaling option than banded pull ups today; because the rounds are so short, getting in and out of the band will take a larger proportion of the time.

sport: 7 minutes of muscle ups, bar or rings.

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

Today’s workout is the final variation of the theme for the last three days: run, lift, accessory. Your snatches should be done in one or two sets, as should your double unders.

standard: 35/20, run/row/ski 200 or bike 500
rx: 50/35, run
sport: barbell power snatch, 75/55, run
metcon: 3x 3:00 on, 1:00 off