Category: Workout of the Day

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!

Skill
6 rounds:
1 minute of calories on the bike or rower
20 seconds of rest
1 minute plank
20 seconds of rest

Use the skill work to get some supplemental conditioning before the workout; do your best to hold a consistent and reasonable pace on the machine across all 6 rounds, keeping in mind that you need to save energy for 10 minutes of deadlifts and burpees afterward. Record calorie total.

Workout of the Day
AMRAP in 10 minutes:
3-6-9-12-15-18-21…etc
Deadlift
Lateral burpee

Your deadlift weight should be light enough that you’re able to make it through the round of 9-12 unbroken. Don’t sacrifice good positioning in favor of going quicker. At 10 minutes, this workout is shorter than most, but is absolutely not a sprint, so pace it wisely. If this is too high-impact of a way to start your week, check out the metcon option below.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 5×1:30 on/0:30 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!

Workout of the Day
AMRAP in 20 minutes:
25 air squats
20 alternating dumbbell hang power cleans
5 strict pull ups

Pick a dumbbell weight that lets you go unbroken or close to it. Your strict pull ups can be a bit tougher today; they shouldn’t take more than about a minute to complete, but it’s ok if they break down to singles.

standard: 35/20
rx: 50/35
sport: 50/35, bar muscle ups (kipping)
metcon: 4×4:00 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!

Workout of the Day
AMRAP in 24 minutes:
800 m run
40 back rack lunges
20 push ups

Wear sunscreen, bring a hat, drink water, and grab a light barbell for your lunges.

standard: 45/35, run/row/ski 800 or bike 2000
rx: 65/45, run
sport: 95/65, run
metcon: 4×4:00 on/2:00 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
8 rounds:
20 second arch
20 second hollow
20 second rest

Nice and simple.

standard: play music to drown out the grunts
rx: convince your coach to kill the music and pull out the trivia book from under the stereo
sport: convince your coach to kill the music and sing to you

Workout of the Day
AMRAP in 8 minutes:
16/12 calories on the bike, row, or ski
20 alternating dumbbell power snatches

Rest 2 minutes, then:

AMRAP in 8 minutes:
16 burpees
20 alternating dumbbell power snatches

Today we have two separate, though similar, AMRAPs with two minutes of rest between them. Pace accordingly, and add your rounds and reps from both AMRAPs together at the end, just like you did with yesterday’s workout. If we’re short on machines, partner up and start on the opposite AMRAP. Note that the rx calories for men and women on the machines are different (16 for men, 12 for women).

standard: 35/20
rx: 50/35
sport: 50/35
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 clean thruster

Use the skill work as a chance to practice the technique of the squat clean thruster prior to the workout. If you choose to work up to a heavier weight, the main technique fault to be on the lookout for is a leaned-back or asymmetric press out at the top of the rep. That is a very solid sign that the weight is too heavy, and you need to lower it and focus on keeping a tight core and neutral spine through the finish.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
15 sit ups
10 box jumps
5 squat clean thrusters

Your squat clean thrusters should be at a weight that makes quick singles the best option. Don’t sacrifice technique for speed. We’re using Chief style scoring for this one, so keep track of your rounds and reps for each of the 5 rounds individually, and add them all up at the end.

standard: 75/55, 20/12
rx:115/85, 24/20
sport: 135/95, 24/20
metcon: 5×3:00 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
10 minutes of handstand practice

Get upside down! Anything is fair game as long as you’re practicing safely. Ask your coach for drills and pointers.

Workout of the Day
AMRAP in 12 minutes:
15 kettlebell swings
30 Russian twists
30 double unders

Pick weights and difficulties that let you finish each movement in one or two sets; today’s workout is intended as a lighter and shorter break after Monday and Tuesday.

standard: 20/12 kg, 10/5 pound plate for the twists
rx: 24/16 kg, 15/10 pound plate for the twists
sport: 28/20 kg, 25/15 pound plate for the twists
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
Every 45 seconds for 12 rounds:
Power clean plus front squat

Feel free to keep it light or work up to a heavy single, just maintain great technique and remember that you’ve got 15 minutes of lifting in the workout after this.

Workout of the Day
AMRAP in 15 minutes:
12 hang power cleans
12 front rack lunges
200 m run/row/ski or 500 m bike

Your weight selection should allow you to complete each movement in no more than two or three quick sets with excellent form.

standard: 65/45
rx: 95/65
sport: 115/85
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!

Workout of the Day
Only one class today! Come on in at 10 am for a partner workout, with open gym at 11 am.

AMRAP in 30 minutes, with a partner:
30 sit ups each, simultaneous and synchronized
40 burpee box jumps total, divided however you choose
500 m run together

This workout will start with you and your partner doing thirty sit ups each, working at the same time and keeping pace with each other rep-for-rep. Once you finish the sit ups, you’ll move on to the burpee box jumps, where you can divide the work between the two of you however you’d like; you could alternate one rep at a time, switch off every five, or have one partner do the majority of the burpee box jumps if they’re more comfortable with them. After the burpee box jumps, take off on a lap around the complex with your partner before coming back in to get going on your next round of synchro sit ups.

standard: 12″ box, step ups ok, run/row/ski/bike
rx: 20″ box
sport: 24″ box

Workout of the Day
AMRAP in 20 minutes:
40 double unders
30 alternating dumbbell power snatches
20 push ups

Scale this workout so that each individual movement takes no more than about a minute to a minute and a half to complete; each total round should be done in roughly 3-5 minutes. This is a good time to use boxes to modify the push up difficulty.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope