Category: Workout of the Day

Skill
EMOM for 10 minutes:
Power snatch plus overhead squat

If you land in a solid position, you shouldn’t have to adjust your stance from the power snatch to do the overhead squat. Use that as a guide to assess your footwork.

Workout of the Day
AMRAP in 15 minutes:
20 kettlebell swings
10 push presses
Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute

This workout is essentially 5 rounds of 1 minute of plank, then 2 minutes to chip away at the AMRAP. When you get off the plank, pick up where you left off with the AMRAP. Your swings and your push press should each only take one or two sets to get through, so scale accordingly.

standard: 20/12 kg, 65/45 lb bar
rx: 28/20 kg, 95/65 lb bar
sport: 32/24 kg, 115/85 lb bar
metcon: 5:00 on, 2:00 off, 8:00 on

Skill
Back Squat 5×5
Immediately after each set, do one large set of push ups

Scale the push ups so that you’re able to get at least 5-10 reps in each round. Keep both efforts submaximal, saving energy for the workout.

Workout of the Day
AMRAP in 10 minutes:
8 alternating dumbbell hang squat cleans
6 burpee box jump overs

This workout is a repeat from May 11th. Pick a weight that you can do unbroken, focus on smooth and fast transitions, and be sure to stand all the way up at the top of each hang squat clean before lowering the dumbbell off the shoulder.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: same as rx today. move fast, hit full range of motion, and don’t stop. 10 rounds is your goal
metcon: 5 x 1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Power clean plus split jerk

Feel free to push the weight, as long as you can maintain excellent technique. Focus on your stance in the power clean: feet squat width, hips back in the catch. Don’t let yourself kick out to a sumo position as the weight increases.

Workout of the Day
5 rounds:
1 minute of pull ups
20 seconds of rest
1 minute of calories (row, bike, or ski [ski not recommended])
20 seconds of rest

If you aren’t sure what pull up difficulty to pick, then choose one that allows you to hit sets of 3-5 throughout most of the workout. It’s totally fine to make the difficulty on the pull ups hard enough that you’ll be doing singles though. Just don’t tear.

standard: banded pull ups or ring rows
rx: strict or kipping pull ups
sport: bar muscle ups
metcon: 5x 1:20 on, 1:20 off

Skill
10 minutes of handstand practice

Start your week off upside-down! Ask your coach for drill recommendations.

Workout of the Day
AMRAP in 15 minutes:
10 hang power cleans
20 sit ups
50 double unders

Your hang power cleans should be light enough that your form never degrades, but it’s ok if the 10 reps take you two or three sets today. If you’re ever doing singles, you’ve gone too heavy. Scale the jump rope to take less than a minute to complete each round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3x 4:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
20 alternating dumbbell power snatches
20 single arm overhead lunges with dumbbell
15 burpees

Make sure you split your overhead lunges evenly between your left and right arm throughout the workout. You can switch within the rounds, or use one arm for a whole round before switching to the other for the next.

standard: 35/20
rx: 50/35
sport: barbell power snatches and overhead lunges, 75/55, 20 lateral burpees
metcon: 5×3:00 on, 1:00 off

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

The main consideration in scaling the workout today will be selecting an appropriate push press weight; you should be able to maintain sets of 5-10 reps with solid form across all 5 rounds.

standard: 65/45
rx: 95/65
sport: 115/85
metcon:5×2:00 on, 2:00 off

Workout of the Day
AMRAP in 12 minutes:
10 goblet squats
8 devil presses

You should go light enough that your goblet squats are unbroken. If you think that this movement combination might be too taxing on the lower back, consider switching the devil presses to regular burpees.

standard: 35/20, regular burpees
rx: 50/35
sport: 45/30, double dumbbells on both movements (dumbbells on the shoulders for the squat)
metcon: 5:00 on/2:00 off/5:00 on*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!

Skill
Post-Workout Stretching: ~15 minutes
Your coach will either lead you through the following routine, or use one of their own
2 minute puppy dog
1 minute twisted cross per side
2 minute pigeon per side
2 minute lunge per side
2 minute standing straddle

Skill
Front squat 8 sets of 4 reps

We’re back on the front squat, but off the clock and with no set tempo today; Feel free to work up to a challenging weight, but don’t get so heavy that your knees, chest, or elbows dip out of a good position.

Workout of the Day
AMRAP in 16 minutes:
400 m run
8 clean and jerks

Pick a clean and jerk weight that lets you move through each round in smooth singles. If this workout looks familiar, it’s because it is a restructured version of the workout from Friday, July 1st.

standard: 95/65, 400 m run/row/ski, or 1000 m bike
rx: 135/95, run
sport: 155/105, run
metcon: 4×3:00 on/1:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!

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

This skill work is a direct repeat from several weeks ago. You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport variant if you’re totally confident that you can safely practice them.

rx: strict pull ups
sport: 1 rope climb instead of strict pull ups

Workout of the Day
AMRAP in 8 minutes:
16 kettlebell swings
32 double unders

Rest 2 minutes

AMRAP in 8 minutes:
16 push ups
32 double unders

We have a repeat of last Friday’s 8-2-8 workout, this time with swings, push ups, and double unders. Your jump rope should be scaled so that each round takes no more than about a minute. The swing weight is heavier; it’s ok if you need two or three sets to complete each round.

standard: 20/12
rx: 32/24
sport: 32/24, drag rope
metcon: 8:00 on/2:00 off/8:00 on*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!

Skill
EMOM for 10 minutes:
Squat snatch plus power snatch

Your landing stance should be the same in both lifts here; focus on treating the power snatch like a squat snatch that just isn’t as deep, using the squat snatch as a primer for that focus.

Workout of the Day
AMRAP in 15 minutes:
200 m run/row/ski or 500 m bike
20 med ball sit ups
20 wall balls

Pick a wall ball weight that lets you finish in no more than 2 or 3 sets.

standard: 14/10
rx: 20/14
sport: 30/20, toes to bar instead of sit ups
metcon: 5×2:00 on/1:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!