Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes:
200 m med ball carry
20 push presses
40 Russian twists w/med ball

Your barbell should be light enough that you can always finish your push presses in 3 sets or less. The Russian twist today is with a heavier and more awkward object, so expect to spend a little more time on it than you would when we’re using lighter plates.

standard: 14/10 lb ball, 45/35 lb bar
rx: 20/14 lb ball, 75/55 lb bar
sport: 20/14 lb ball, 95/65 lb bar
metcon: 10x 1:20 on, 0:40 off

Workout of the Day
AMRAP in 24 minutes:
400 m run
20 kettlebell swings
20 box jumps

We’re using a lighter kettlebell in today’s workout; you should be able to finish your 20 reps in no more than 2 sets throughout the entire 24 minutes.

standard: 20/12 kg, 20/12″, run/row/ski 400 or bike 1000
rx: 24/16 kg, 24/20″, run
sport: 28/20 kg, 24/20″, run
metcon: 8x 2:00 on, 1:00 off

Skill
5 rounds:
1 minute supine plank
30 second L sit
30 second rest

Perhaps some trivia to go with your core work?

Workout of the Day
AMRAP in 8 minutes:
20/15 calories (row, bike, or ski)
20 sit ups

Rest 2 minutes

AMRAP in 8 minutes:
20 overhead lunges
20 sit ups

We have another pair of 8 minute AMRAPs today, with 2 minutes in between them. If the overhead lunge isn’t a safe possibility, scale it down to a front rack or goblet lunge. Note that the prescribed calorie count is different for men and women. Record one score for each 8 minute AMRAP.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
Every 90 seconds for 8 rounds:
20 double unders plus one power clean and jerk

Use this lifting interval as a chance to get a sense for an appropriate weight for the workout. Push jerk and split jerk are both acceptable. The double unders are meant to keep you warm and moving, and should be done in a single set. Scale down the jump rope volume and difficulty to make this possible.

Sport: drag rope

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Clean and jerks
20 air squats after each round

Your clean and jerk weight should be heavy enough that doing smooth singles is the best approach to this workout, though stronger lifters may be comfortable with short sets. Be sure to stand all the way up at the top of your air squats.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
3 deadlifts

Be sure to only increase weight if you’re certain that you can keep solid form on each rep. It is very easy to slip into poor positioning under heavy load on the deadlift, so check in with your coach if you aren’t sure whether or not a jump in weight is a good idea.

Workout of the Day
AMRAP in 15 minutes:
400 m run
20 burpee box jump overs

This is an excellent workout for getting an idea of what kind of pace you can sustain on running and burpees; if you’re up for it, check the clock as you finish each segment so that you can build a better mental picture of how long each effort takes and whether or not you’re able to stay consistent across all 15 minutes.

standard: 20/12″, run/row/ski 400 m or bike 1000 m
rx: 24/20″, run
sport: 24/20″, run
metcon: 10x 1:00 on, 0:30 off

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

Finishing 6 rounds of a 20 second ring support hold is very difficult, so scale to a plank if you aren’t comfortable on the rings yet.

standard: plank hold instead of ring support
rx: ring support hold
sport: 1 ring muscle up plus ring support hold

Workout of the Day
AMRAP in 10 minutes:
7 front squats
40 double unders

Pick a barbell weight that lets you finish all 7 reps in one or two sets throughout the whole workout. Remember that you can squat clean the first rep of each set. Your double unders shouldn’t take more than about a minute each round, so scale accordingly.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5x 1:30 on, 0:30 off

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

Use your first rep from the hang to practice hitting full extension at the top of your pull, and then work on maintaining that level of extension when you take the second rep from the floor. The 45 second rounds will come at you quickly today, so keep the weight on the lighter side.

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

Your dumbbell weight should allow you to do one or two large sets of power snatches each minute. Add up all of your reps and calories for your score today.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 30/24″
metcon: 5x 2:00 on, 2:00 off

Workout of the Day
3 rounds, 6 minutes on, 2 minutes off
800 m run at the start of the 6 minutes, then:
AMRAP of
15 kettlebell swings
10 burpees
In the remaining time

Each of your 6 minute work intervals will start with an 800 m run (or row/bike/ski if you’re scaling). As soon as you finish that effort, you’ll get going on your AMRAP of KB swings and burpees. You’ll have a round and rep score for each of the 3 rounds, and you’ll add those up at the end of the workout just like you did yesterday. Pick a swing weight that you can do unbroken for the first few rounds.

standard: 20/12, run/row/ski 800 or bike 2000
rx: 28/20, run
sport: 32/24, run
metcon: 4x 5:00 on, 2:00 off

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

Record rounds and reps for each of the 5 rounds, and add them all up at the end. Pick a weight that has you doing smooth singles or a single tough set. Apologies to your quads after yesterday.

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

Skill
10 sets of 3 strict or weighted pull up

This is a good chance to move up in difficulty on your pull ups, trying the next movement in the sequence of ring row-> banded pull up -> strict pull up -> weighted pull up. You won’t be on a timer once you start, but all ten sets should take about 10-15 minutes.

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

Your wall balls should take no more than 3 sets each round. This is a simple workout, so focus on excellent technique, full range of motion, and intentional pacing.

standard: 12/8, run/row/ski 400 or bike 1000
rx: 20/14, run
sport: 20/14, run, finish 6-7 rounds
metcon: 8x 2:00 on, 0:30 off